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Description: As we become more aware of the levels of toxins in our environment we are realizing that the quality of air inside our homes is just as important as the quality of air outside our homes. This course provides an overview as to why indoor air quality is so important to our health and how to improve indoor air quality by using a balanced ventilation system.
Sponsor: Zehnder America, Inc.
Presented by: Raymond Bolger, Zehnder AmericaZehnder America, Inc. Privacy Policy Show Association Info


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Calling ourselves "Bamboo Crazy". Well yeah, we are.
While buying and selling a load of Handmade products online, one of the best things we came across was BAMBOO. A wide variety of Bamboo Products that are simple but awe-inspiring. Without a second thought we hand-picked a few of them.
A small preview of what we selected for you, many of us would love to have them. Shopping them online is much easy now. Not only limited to the product images shown below, you'll find ample designs as per your likes.
Do leave a comment if you like our products as we effort is to bring the artisan made and to promote handmade at the best reasonable prices.

subset: commoncrawl


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Dear Friends,
Terry and I are departing in seven days for Seattle, Washington. While there I will attempt to summit Mount Rainier. The journey to the summit is expected to be strenuous, difficult and require a variety of skills. I send you this letter to ask for prayers, prayers for safety and success. While I worship the Almighty in this adventure I pray He will give me rest. My success is only possible with His strength.
To give a brief back drop to this adventure, I signed up with the mountaineering company, "Alpine Ascents" to climb Mount Rainier. The mountain stands a magnificent 14,411 feet and is the fifth tallest mountain in the lower 48 states.
After signing up with the company in August 2016 I began to train in earnest. It is said that the best way to train to do anything is simply by doing the activity. Since I live in the Midwest to train by climbing a mountain is not a viable option. I needed to adjust my training to include exercises closest to climbing itself.
First off, to climb a mountain takes strength. Muscular strength is needed for nearly every climbing task, including controlling and balancing heavy loads, hoisting your pack and gear up the mount, preparing and seating up camp. I had never worked out with free weights before. Fortunately a trainer at the gym I was going to was willing to give me the special attention needed to teach, support and encourage me as I learned.
Mountain climbing also requires cardiovascular endurance. Repetitive activity over long periods of time that involve the use of legs, heart and lungs is what builds the needed endurance. I started going to a spin class. During these classes I wear a belt around my chest that monitors my heart rate, calories burned and overall effort in real time. These numbers are displayed on a screen during the class, they show up on an app and they are e-mailed to me. I practice paying attention to what my body is doing. I practice pushing myself when I didn't want to. I practice feeling uncomfortable, out of breath and with my heart beating fast.


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There is NO other reality than the reality you make for yourself.
There is no other life than the life you are in, the life you make for yourself
(~ what your Maker has planned for after that, is His business ~)
There are plenty of hours in your day, in my day, so let's fill them with meaningful shit.
I am serious.
I cannot listen to any more of your own, or my own, lists of "why i didn't get that done this week"...
I am fatter than i would like to be because a) i eat too many calories in my day and b) i allow media images to convince me thin = pretty. I can stop that, if i choose to.
Whatever motivates you 'maaaan'
Whatever makes you want to get out bed in the morning and say "this is my life"
Whatever it is that makes you get dressed (or not) and get on with your day - use it.
I am in danger of becoming some kind of Nike advertising here - "JUST DO IT" - n all that.
"you are always so bloody cheerful in the mornings" - a school mum said to me.
GOOD! i want to be and I am! if i could not find a single thing that morning to smile about then truly i have hit a dark scary place.
What is it that motivates YOU?
Maybe i have watched too many war films recently? you know 'gggrrrrr'
I love war films. I love US armed forces films.
GI Jane is like my bible (title quote is used in that film)
and Full Metal Jacket has played over and over in the back of my mind since the first time i saw it.
There is a time and a place for self-pity, for sadness, for a day under the duvet and a tub of Ben & Jerrys.
If that is your day most days - fine! do it. If it makes you truly happy DO IT. Enjoy it.
It isn't for me. I want to run a marathon, and eat like a pig with my friends, and do some gardening with my dad, and lift heavy weights whilst people tell me i am 'obsessed', and run my own business, play in the swimming pool with my daughter, take my dog running....
and that is just one weekend...
x x x


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Contact Us
Home Contact Us
Rotaract Australia exists to provide resources, training and support to Rotaractors and Rotaract Clubs in Australia.
If you are looking for a Rotaract Club near you, or have a project for a club in your local area, check out the Find a Club page to locate a club near you.
Due to the large number of requests we receive, and a small volunteer force, we are unable to contact clubs on your behalf for local projects and membership enquiries.
Are you contacting Rotaract Australia with a specific project or a membership enquiry?


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Thank you http://mommytrainingwheels.wordpress.com for nominating me for this award. Big thanks to you!
Liebster Award is given to bloggers that have less than 200 followers. It's meant to encourage those bloggers to keep up the good work. Nominations are given by fellow bloggers.
The rules for the Liebster Award are to publicly thank the person who nominated me, so big thanks to you http://mommytrainingwheels.wordpress.com I appreciate this ,,pat on the back". Then I have to share 11 things about myself and answer the 11 questions that were asked of me. I must write-up 11 questions of my own that the 11 bloggers that I will nominate shall answer.
While I was writing this answer I got another nomination for The Liebster Award from http://fat2fit2fabulous.wordpress.com/ . thanks to you Fat2fit2fabulous, I appreciate this nomination. It's so great to be noticed. However I will only answer the questions who Mommytrainingwheels asked me, since she nominated me first.
11 things about myself:
- I'm a mother of four kids.
- I'm married.
- I started this blog for five months ago.
- I like tea.
- I walk for at least 30 minutes almost everyday.
- I'm curious by nature.
- I like reading and learning about new things.
- I often have difficulty finding time to do the things I like.
- I work full-time.
- I like to bake and cook.
- I'm improving my lifestyle and that's what moms-opinions is about really.
The 11 questions that I were asked:
- I wish I still had the beautiful picture that my grandmother gave me. I would love to hang it on the wall in my kids room.
- Definitely sweet.
- If I had Bill Gates bank account I would spend it wisely.
- Love, Patience and Practical.
- If I could travel back in time I would like to go to the Victorian times. I find that era fascinating.
- I can't live without my family.
- Superman, he's the only man who looks great in tights.
- Football.
- I must admit I am a night owl.
- Australia.
- Hobbies – that is something I had before kids.
My 11 nominees:
11 questions to my nominees:
- What's your favorite film?
- What kind of music do you listen to?
- What's your favorite color?
- If you stranded in a desert island – what five things would you take with you?
- What's on your nightstand?
- Do you have a favorite TV program?
- What's your favorite food?
- If your boss gave you a day of, what would you do?
- Three words that describes you best?
- What is your biggest fear and why?
- What is your favorite childhood memory?


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After all my whinin' and hollerin' and bitchin' about how no watch company were taking any notice whatsoever of lil' old me......finally a lovely brand has taken pity :) Say hello to my new time-telling device from Klarf. It's a sick minimal brand with only six styles to choose from- but srsly- how many freakin' choices do you need? (Less options, less headaches I find). I went for the black face with the gold bezel and I'm basically trippin' off this beaut. I've also recently found a super cheappppp online jewellery shop that does loads of dupes and simple pieces that's similarly making me buzz my face (and wrists and fingers) off. Most of the minimal Tictailers out there still seem to be priddy expensive to me- so I'd deffo recommend jumping on this site. (You can follow their IG here- bonus points for spotting my pic!!). Catch you soon x
Watch- Klarf//Jewellery- Mnml Jewellery
Notebook- Tiger//Cactus- Ikea


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I have been an artist as long as I can remember. My specialty is portraits and pastel and oil paintings. I bought cameras to capture images to paint from and fell in love with photography. It has become a passion on its own. I love shooting weddings and private events. I am originally from Conyers, Ga but moved to Purlear, NC in 2016. I live just a few miles off the Blue Ridge Parkway and love taking mountain pictures. I love to travel and see and photograph new places. I am obsessed with the Outer Banks of NC, beaches, birds and trains. If you are interested in a commissioned Portrait or Landscape, contact me at firstname.lastname@example.com or message me...
Our return policy is very simple:
If you're not happy with a purchase that you made on FineArtAmerica.com, for any reason, you can return it to us within 30 days of the order date. As soon as it arrives, we'll issue a full refund for the entire purchase price. Please note - Fine Art America does not reimburse the outgoing or return shipping charges unless the return is due to a defect in quality.
Fine Art America sells thousands of pieces of artwork each month - all with a 100% money-back guarantee. We take great pride in the fact that hundreds of thousands of artists have chosen Fine Art America to fulfill their orders, and we look forward to helping you select your next piece!
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All trips include rental of a 110cc motorbike, guiding, picnic lunch and entrance fees. Riders are responsible for buying their own gasoline, which is dirt cheap!
Celebrities of Bohol
PRICE: Php3,500*/1st motorbike* (1 or 2 people), Php2,000*/each additional motorbike
note: add Php 400 to have your own driver (1 person/per motorbike)
This trip takes in the famous destinations of Bohol but also takes you to a rarely visited waterfall and passes along some great back roads through the jungle.
First stop is the Tarsier Sanctuary where the world's smallest primate can be seen in its forest habitat (we always take people to this place rather than seeing the tarsiers in the zoo-like conditions of the Loboc cages…). After dropping by a local market to pick up some food, we head further inland where, after a short stroll, we can take a swim at a rarely visited water fall that has caves inside it. From here we test out the motorbikes on some scenic back roads that pass through the jungle and come out near the world famous Chocolate Hills where you can get your obligatory photos in front of these unique geological features. We then have the option of stopping by the Butterfly Sanctuary or the hanging bridge. At the hanging bridge you might get the once in a lifetime opportunity of witnessing a guy opening a coconut with his teeth! If you still in the mood for swimming we can visit another water fall before making our way home.
Level of Activity for this tour: Easy does it
Mountain Pass
PRICE: Php3,500*/1st motorbike (1 or 2 people), Php2,000*/each additional motorbike
note: add Php 400 to have your own driver (1 person/per motorbike)
This is a loooong day trip but well worth the time because it gives you a taste of all the treats Bohol has to offer (beaches, views, rice terraces, mountain scenery, springs and formations),
taking you to both out-of-the-way and famous spots…
Heading along the spectacular south coast road (one of our favorite roads!) we visit a great lookout first up so you can get a dramatic view, and different perspective of the beaches and inland forests. After passing through a number of coastal towns we stop at a rarely visited beach for a swing in the blue blue water and then turn inland to take on the mountains. At the top of the escarpment we have a short walk to one of the best picnic spots you could imagine before heading deeper into the mountains for a view over Bohol's own dramatic rice terraces set in a yawning gorge. Taking winding mountain roads we make the pass through the mountain to Bohol's interior where farmers plough their fields with water buffalo and people live their daily lives in the road side townships. We drop into the world famous Chocolate Hills on the way home in time to see the sun setting over magical Bohol.
Level of Activity for this tour: Easy does it - Adventure
*prices are subject to change without prior notice


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Jeffrey L. Humber Jr., Esq.
Member, Board of Trustees
- J.D., University of Virginia School of Law, 1978
- M.B.A., Harvard University
- B.A., Virginia Union University
Short Biography
Mr. Humber is regional manager of public finance for Maryland, Washington and Virginia for PNC Financial Services Group, Inc.
He received his B.A. from Virginia Union University and MBA from Harvard University and a juris doctorate degree from the University of Virginia School of Law. Prior to his current position, Mr. Humber was president and chief executive officer for Delon Hampton and Associates, a Washington, D.C. engineering and consulting firm, where led business revitalization initiatives. Previously, he served in various roles in a 19-year career at Merrill Lynch including managing director in the Public Finance Group, co-CEO of Merrill Lynch South Africa and senior vice president, Head of Global Diversity.
From 1982 to 1984, he was director of the Department of Finance and Revenue for the Government of the District of Columbia, serving as a member of the Mayor's Cabinet and developing the city's revenue budget, among other tasks.
One of Mr. Humber's two children attended the Kendall Demonstration Elementary School (KDES) on the Gallaudet campus in the early 1980s, and his wife, Willa, was employed at KDES during this time.


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Today, August 16th, The Atlantic published their racist slant on the same study, see: Entrepreneurship: The Ultimate White Privilege? penned by a racist-baiting Jordan Weissman in which Weissman claims the faux concept of "white privilege" is the reason why.
"White privilege" is yet another in a long line of rhetorical ploys employed by these racists. Their Ahab story never changes.
Their Ahab stories using this template:
[insert group] exists, has a rich history and has been discriminated against by the great white male, their Moby Dick.
Levine says, "But it's a unique combination of breaking rules and being smart that helps you become an entrepreneur...Of course, you have to be smart." Levine also says, "...more likely to come from high-earning, two-parent families than other employment types."
Are there many two-parent families in the ghettos among minorities? What does the IQ distribution look like for male minorities? Where does the tail skew, toward the left or toward the right? What does the IQ distribution look like for females? Does it cluster around the mean with few outliers with shallow left and right tails?
Look at the characteristics here: white, male, and highly educated. All coincide with likely higher IQs.
Levine and Rubinstein argue that self-employed workers who incorporate their businesses more or less are more serious about succeeding than those who haven't incorporated their businesses. They argue that incorporation coincides with legitimizing one's entrepreneurial venture. It seems that smarter white males, smarter presumably because of higher IQs, mature into wanting to play by the culture — the codified laws and codes of conduct.
Rules-breaking is learned behavior. Over the years, millions of poor, ghetto illegal entrepreneurs — drug dealers, pimps, extortion enforcers — have learned to break the rules. Yet, because never do they pursue legit business and because their kind of business falls under the scrutiny of another kind of regulator — cops, courts and jailers — success outcomes are quite different.
Levine's claimed conclusion is not accurate. Likely it is a combo of being smart and having a propensity to risk, which in youthful days reveals itself as rules-breaking, but in adult days, as betting on one's own ideas, which tells the story.


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Creatine has become a staple dietary supplement in the regimens of many athletes and bodybuilders; it has been shown to help enhance endurance, improve strength, and increase muscle mass. But are there even more benefits? In a recent study published in the Journal of Strength and Conditioning Research, R. Rahimi discovered that using the Creatine reduces cell damage caused by resistance exercises.
This study focused on the more recently reported antioxidant effect that creatine has on the body, which may have therapeutic benefits. The primary purpose of this study was to look at damaging oxidative compounds released during resistance exercise in male althletes, and to determine if taking a creatine supplement had any effect on those compounds.
To explore the benefits of creatine, 27 athletic males were randomly divide into two groups, one group that was given a supplement of 5g of creatine monohydrate 4 times a day, and the other group give a placebo 4 times a day. Prior to taking the supplements, each athlete had blood and urine samples taken. Then they performed a resistance exercise protocol consisting of: 7 sets — 4 exercise– 60-90 repetitions. Blood and urine samples were taken immediately following the protocol, and then again 24 hours later. The groups followed their normal resistance exercise routines and took their supplement or placebo for 7 days. After seven days, each person was again tested using the same protocol as before, including the before, after and 24-hours later blood and urine testing. Blood was tested for MDA and urine was tested for 8-OHdG excretion—both of which are damaging oxidative compounds and increase the levels of oxidative stress and resulting DNA damage.
Before taking the supplements, tests showed a dramatic increase in these oxidative compounds following resistance exercise. After the seven days, those athletes supplementing with creatine showed a reduction of damaging oxidative compounds following resistance exercise.
These results indicate that adding a creatine supplement can significantly reduce the amount of damage to your body's cells during resistance exercise. Creatine supplementation now has more reasons to be added to a bodybuilder or any athlete's routine as this study shows its antioxidant properties help protect you at a cellular level, in addition to the previously reported studies that creatine helps improve muscles mass and strength.
Works Cited:
http://journals.lww.com/nsca-jscr/Abstract/publishahead/Creatine_Supplementation_Decreases_Oxidative_DNA.98535.aspx http://www.nlm.nih.gov/medlineplus/antioxidants.html


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Some lucky foods to eat for the new year include greens, which are eaten because they resemble money; beans, which resemble coins; noodles, which symbolize long life and grains that signify abundance, such as barley or rice, according to Reader's Digest. Spanish revelers eat one grape for each stroke of midnight, symbolizing each calendar month; if a grape is sour, it is seen as a foreboding of bad luck for the particular month it symbolizes.
A ring-shaped cake is served in some areas, often with trinkets baked inside, as a symbol of coming full circle, reports Reader's Digest. Fish is often considered a lucky new year's food because its scales resemble coins.
Black-eyed peas are a traditional Southern food for the new year that are said to invite good fortune into the life of the person eating them, as stated by Martha Stewart. Italians eat lentils on New Year's to invite wealth into their lives. In Japan, soba, which are buckwheat noodles, are eaten at midnight at the beginning of the new year to enhance longevity. Ham is a traditional meat for new year's dinner, since its fat is thought to bring happiness in the coming year. Cornbread is served alongside the ham to represent gold and its glories.


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Friday, August 21, 2009
17 comments:
- Elaine Adair said...
Nice post. 8-)) It's getting me to think along those lines. Remembering my Grandmothers.
- 1:50 PM, August 21, 2009
- Julie-Ann said...
I loved my "Oma." She has been gone for over 23 years, but - boy, do we have the Oma stories! She was a wonderful grandmother, but I would not have wanted to be her daughter-in-law since her sons could do no wrong. And, she was an excellent German cook - everything in suger, cream or butter or all three. Both Oma and Opa lived to be in their mid-80s, which is hard to believe since we even caught Oma putting suger in her orange juice! The old family farm is right down from my favorite quilt store, Ye Olde Schoolhouse. In fact, there are old pictures of the school children who went there on the walls and I do believe Oma and/or Opa are in one of them.
I bet your grandchildren love you to pieces and think you are the best grandma ever!
- 2:35 PM, August 21, 2009
- Karen said...
Oh Marcie! I love the picture of the bathing beauties! I'm sure your grandmother would be quite embarrassed to have all your blogging buddies peeking at her in a bathing suit! Fond memories arise when I see photos such as this one.
I think Grandma's are meant to teach the younger generation of children to slow down and smell the flowers!
What a stinker you were! An 18 month old escape artist! At least you knew where you wanted to go!! LOL!! :0)
- 3:52 PM, August 21, 2009
You sure brought back fond memories of my own grandmother...though I never saw her in a swimsuit! Fantastic memory and photo. Is it true that as a grandma you take in so much more of the little things they do than when they were your own? I'm waiting my turn...patiently. No hurry since the oldest just turns 20 here in a couple of weeks. :-)
- 4:31 PM, August 21, 2009
- sewprimitive karen said...
Marcie, that's the cutest photo ever. You have nice grandma memories.
- 6:14 PM, August 21, 2009
- Judy H. said...
One of my Grandma memories is of one very hot day when she took a cold bucket of water and dumped over my head -- while I was fully clothed! It actually felt so good that I begged to be allowed to do it again several more times that summer.
- 6:56 PM, August 21, 2009
- Lindah said...
Marcie, I hear what you're saying. Today's kids have grown up with the sensationalism and over-the-top stimulation of TV and the ever encroaching technology as they lounge inside in the safety of their "hothouse" environment. The wonders of nature and the treasure of relationships are seldom of interest to them. They are missing so much. I cry inside when I see what is happening to our little gkids. But they are growing up so far away that I can't do anything about it. The mama was raised that way, too, so she doesn't know any different either. But they will make it ok. They will learn other things. Things I don't know about and have no interest in. It all evens out.
Cherish your sweet memories.
- 7:01 PM, August 21, 2009
- Carin said...
Marcie having just lost my grandmother in the last 6 months this struck me right in the heart. I hope that my kids are forming the bonds of love and caring that I had with my grandmother with theirs.
- 10:28 PM, August 21, 2009
- Rebeccah Louise said...
I think we all have very special memories and links with you, and if life's a beach, then you're the one WITH the beach.
I remember you telling me names of your flowers when you had that big garden in Seattle.
- 11:35 PM, August 21, 2009
- Cheryl said...
What a great picture and wonderful post, with a reminder to stop and smell the flowers. That is so great you have the wonderful memory of escaping to your grandmas house. I know with my little grandson I really try to take great joy in the small things and see things new through his eyes. It is such a gift to be a grandma.
- 12:58 AM, August 22, 2009
- StitchinByTheLake said...
It was 62 degrees here this morning Marcie - a welcome break in the heat. My grandmother was the best...made me macaroni necklaces and wrote poetry about 3 squirrels playing in a tree to entertain me. I miss her still. blessings, marlene
- 8:22 AM, August 22, 2009
- Polly said...
sweet picture, and if they are in their 50's I hope I look so good in my 50's! What a cute grandma. Did you say you would climb into your wagon, or station wagon? I love grandma's and miss mine too. I think your a great grandma, too bad we all live so far apart.
- 11:04 AM, August 23, 2009
- Vivian said...
I love the photo, I enjoyed reading about your Grandma memories, and the comments have been just as enjoyable to read. I hope I create such warm memories for my grandchild.
- 2:48 AM, August 25, 2009
- Libby said...
Oh Marcie - your photo is just priceless *S* There is just so much for us to learn from our Grandmas - even now. But the most important really is to take time to smell the flowers.
- 8:24 AM, August 25, 2009
- Sweet P said...
That's a great photo. What wonderful memories of your grandma. I have a lot of special memories of my grandma. Now that I have a 4-month-old grandson, I'm working hard to create some of those same memories and will continue to do so as he grows up.
- 8:26 AM, August 25, 2009
- quiltmom said...
My grandmother was a very significant person in my life. She was 40 when I was born and she was the most loving thoughtful person that I have ever known. She taught my mother the importance of kindness and caring who then passed on those same values to me. I try to live my life practising those values.
I think your grandmother must have been a very charming loving lady. I expect you have many fond memories of lessons like stopping to smell the roses. My gran loved all things in nature - the animals, the birds and the flowers.
Thanks for sharing your memories.
Warmest regards,
- 7:40 PM, August 25, 2009
- Janet said...
What a wonderful old picture - thanks for sharing it and the lovely memories of your grandma.
- 12:15 PM, August 26, 2009


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The Appointments Committee of Parliament has unanimously approved the nomination of Martin Amidu as Special Prosecutor, Starr News has learnt.
The approval, according to credible sources, was made hours after the almost nine-hour grilling of the former attorney general.
According to parliamentary practice, the plenary of the House will have to consider the approval of the appointments committee and vote on the nominee.
If finally cleared by Parliament and sworn in by the President, Amidu will become Ghana's first Special prosecutor.
The Special Prosecutor IS a specialized agency to investigate specific cases of corruption involving public officers, politically-exposed persons as well as individuals in the private sector implicated in corrupt practices and to prosecute the offences on the authority of the Attorney-General.
The Office is also expected to help reduce the workload on existing investigative agencies and, thereby, enhance their effectiveness.
The establishment of the Office of the Special Prosecutor has become necessary in view of the institutional bottlenecks that impede the fight against corruption.


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As of April 1, Verizon customers in California, Texas, and Florida will now be serviced by Frontier Communications. Residents should expect to have the same exceptional FiOS TV, Internet, and phone service from the new telecommunications provider.
Should existing Verizon customers in your municipality request more information regarding their Internet service provider transition, please refer them to the link below:
If your residents have questions regarding establishing Frontier service or switching to Frontier from their current service provider, please see the below information:
Please consider adding these links to the News and Utilities sections of your website, where applicable, to keep the residents of your area well informed of these changes.


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The mission and vision of Cross Community is to see lives continually transformed by the Gospel of Jesus Christ. Our vision is the "what." Metamorphosis is the "how." At Meta training, you will learn about the biblical foundation for discipleship, the role of an intentional leader, the necessity of a reproducible process for discipleship, and the importance of ministry alignment. At the end of the training, you will then simulate a community group where these key principles will be modeled. It is a powerful experience that will leave a lasting impact on you as a follower of Christ.
Meta training is held once every two months and will be announced during worship gatherings and posted on our website throughout the year. If you are interested in Metamorphosis, please complete a Connect Card and return it to the Next Steps area during one of our worship gatherings, or complete the Next Steps form here on our website and we will contact you with further details.


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Pheidippides drew the best straw, he'll be the one bringing the good news. He's nervous because of the honour and he's still tired from the battle. "The Persians outnumbered us, but we were smarter", he thinks when running to Athens. Without stopping he arrives, shouts: "We've won!" and pegs out. It's the year 490 before Christ.
Two-and-a-half thousand years after this hero we think it's a good idea to run a marathon. Never before we've trained for a goal. To prepare for such a distance we're using a training schedule from the internet. Charissa has bad luck and gets hurt just before the marathon. Then she catches a bad cold. Not to risk to aggravate the injury and lacking the last part of the training she chooses not to start. She changes to a half marathon.
While training I don't observe progress. I don't like running the same trail over and over again, so it's hard to compare trainings. There are more factors that are unique per training: weather, soil, health, etc. It all influences how a training is perceived. Measuring heart rate and speed clearly shows I'm progressing:
It's my first marathon and thus hard to come up with a strategy. I know how my body reacts to long distances, but 42 kilometers in competition I've never done. I intent to run at a constant heart rate slightly higher than the one during my endurance runs. Fitness wise it will be all right, as long as my muscles will cooperate. What's more interesting is that it's the first warm day of the year. My body is better fit for coldness than for heat.
I take my place at the start between the 3:15 and 3:30 pacers. The starting shot is fired and I start following the 3:15 pacers. After a few kilometers I look at my watch: they are running too fast. Thoughts of doubt start to pop up. Keep following the pacers as I'm running effortless? Maybe I'll overrun myself at this pace, I'm not planning on walking in the end! Choices…
Photo: Corné Hannink
I'm going to run my own race. That's the decision. I slow down a bit. I'm not fully convinced, as things were going easy. I think of sprinting the last kilometer.
From kilometer 20 on my speed slowly decreases. My feet ache a bit. I've used this combination of socks and shoes a lot, but today I get blisters wearing them. Moment of reflection.
I pass the 30 kilometer mark. Things are still fine. It is becoming more and more warm, but the trail is varied with a lot of shade and enough cups/sponges with fresh water. I carry my own drinks, but I'm happy with the water. I mostly use it for cooling down.
At kilometer 36 I hit the wall. Energy drained, muscles protesting. 6 kilometers to go. A distance I normally wouldn't consider as a training. Time to switch strategy. Running a good time becomes don't walk. Didn't I think about sprinting the last kilometer a few hours ago?
In 3 kilometers my parents will be waiting along the trail. A quarter of an hour, maybe a few seconds longer. I slow down to 5'15" per kilometer and I'm happy with it. In the meantime I overtake runners of the half marathon. They are in a much worse condition, there's still hope left.
I can still smile when I see my parents. Half of the 6 kilometers is gone. Tight muscles, hot weather, blisters, keep running for another 15 minutes and it will be over. I can even run a bit faster now. What happens between the ears plays a much bigger role than I thought.
Photo: Tilburgse Amateur Fotografen Vereniging
Charissa just finished the half marathon. In the last turn before the finish she spots me and runs along the last stretch. The encouragement that I need. The finish is right after this turn. I made it!
Photo: Corné Hannink
At the internet you'll find schemes that guide you to run a marathon in 5 or 6 months. They will help getting you ready for running a marathon, but you won't run a record time. Comfortable and easy it will never be.
Running is simple, just put one foot in front of the other. During training more and more sides of running submerge. How will my body react to a lot of running? What forms of training should you do and how to organize those? What can I eat and drink during running without problems? How much shall I eat to get enough calories? Personal choices, researching my own body.
One hundred twenty years ago the marathon was added as Olympic distance. The first winner runs under three hours. I was not that fast, but I'm still very content. Probably I won't be able to match my results in the future: 39th overall and 15th in my category. The advantage of participating in an unknown marathon. Contrary to Pheidippides I'm only left with aching muscles after my adventure.


text:
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Traffic Analyzer Based on Data Flow Patterns
- Gwenda Parsons
- 3 years ago
- Views:
1 AUTOMATYKA 2011 Tom 15 Zeszyt 3 Artur Sierszeñ*, ukasz Sturgulewski* Traffic Analyzer Based on Data Flow Patterns 1. Introduction Nowadays, there are many systems of Network Intrusion Detection System type or Network Intrusion Prevention System type, which play the role of a firewall, filtrating network traffic based on pre-defined rules and detecting system intrusions. There are also more refined tools, e.g. honeypots, which create virtual environments imitating real networks in order to lure an intruder, draw his attention from key, sensitive, and real systems, and collect as much data as possible on the intruder and the attack itself. Recently, Network Behavior Analysis mechanisms have appeared which, collecting data in an isolated model environment, create a baseline of a correctly operating network in order to verify its operation and detect all anomalies. This work presents a traffic analyzer which is a functional core of a larger system being developed by the authors. This system is expected to combine all functional properties of the aforementioned tools, support the configuration of ready-made technological solutions, enable simple configuration by a transparent user interface, operate in heterogeneous network environments, and be able to be implemented as a dispersed system. 2. Design guidelines A network traffic analyzer is, by assumption, a multi-thread application which is able to perform simultaneous analyses of performed attacks concerning various attack types. It was also assumed that the application will be used on various platforms, what was made possible by using Java language (the application operates on all hardware platforms which support the virtual machine of this language) and jnetpcap library. Owing to the efforts of the authors of this library, the markup language object does not have much influence on application effectiveness. During work with sniffed packets, one does not work on the copy of memory fragments but on indices to native structures provided by the system * Computer Engineering Department, Technical University of Lodz, Poland 693
2 694 Artur Sierszeñ, ukasz Sturgulewski (in the case of Windows systems, they are provided by the winpcap library; systems from the Unix family are based on libcap implementation). Furthermore, the library is accompanied by a powerful editing tool called Packet Decoding Framework, which contains classes describing headers structure of the majority of popular network protocols, what facilitates work with sniffed packets significantly (the programmer does not have to know the detailed distribution of fields in a packet mapped onto the memory; he only refers to individual fields and methods of the class responsible for work with the relevant protocol). Another advantage of using the jnetpcap library is its author s attention to repairing imperfections in work with system libraries (such as libcap or WinPcap). A network traffic analyzer may work as an independent monitoring system on a single working station or it may be operated on a host using e.g. TAP tool (a passive network tool which sends copies of circulating packets to a monitoring server in a way which is transparent for network operation) and monitor the whole traffic in a pre-defined segment. In the Figure 1, an example of the analyzer implementation in practice is presented as a system which monitors and protects a single working station in a local network. Network Flow Analyzer Switch Router Computer PC 1 Computer PC 3 Computer PC 2 Fig. 1. Possible practical use of the traffic analyzer The network analyzer system is based on statistical analyses of network traffic and detection of irregularities as compared to the assumed (or measured by the application) norm, what is similar to the operation of Network Behavior Analysis. Furthermore, it will detect anomalies in the form of signatures (ARP-spoofing, ICMP flooding, OS Fingerprinting attacks etc.) defined in the application. The second operation and detection system is similar to IDS/IPS Snort applications. The application imports packets in the real time; other threads of the same application analyze incoming packet sequences, searching for attack patterns (analyzed by the application in search of sequences) or characteristic header values, what is presented in the Figure 2.
3 Traffic Analyzer Based on Data Flow Patterns 695 Fig. 2. Analysis of incoming packets by a network analyzer An important issue was the construction of an intuitive user interface, which enables easy configuration and starting the application. Moreover, the network traffic analyzer can save current network statistics to a file (especially for the purposes of the analyzer, a file format was designed which contains application data Network Analyzer Data (NAD)) in order to be able to use them as a network base profile to examine current sniffing or create statistical reports concerning measurements. The application generates Alerts if a known anomaly occurs, providing information about the time of occurrence and the potential source of disturbances. 3. Implementation of the Analyzer mechanisms As has already been mentioned, Java language was used for implementation. The network traffic analyzer has the following protocol types implemented: Transmission Control Protocol [15], User Datagram Protocol [11], Internet Protocol version 4 [12], Internet Protocol version 6 [7], Hypertext Transfer Protocol [2], Internet Control Message Protocol [13], Address Resolution Protocol [14],
4 696 Artur Sierszeñ, ukasz Sturgulewski IEEE802dot1q [1], Secure Socket Layer [10], Real-time Transport Protocol [5], Session Description Protocol [6], Session Initiation Protocol [9], Layer Two Tunneling Protocol [8], Point to Point Protocol [4]. As a part of his engineer thesis, the student developed a graphic interface and the application engine [3]. Main tabs concern the basic configuration, management of the current packet sniffing, management of collected statistics, notifications about alert situations in the network, user signatures configuration, network profile management, and the adaptation of the application appearance (graphic style used in the application) respectively. The design utilizes the Swing library, components of which are diversified and rich in functions; therefore, they are sufficient for implementing all functions and they do not cause troubles with transfers between separate system platforms, in Figure 3. Fig. 3. Presentation of a list containing Windows XP network interfaces detected by the analyzer Values entered into the list presented above were generated by a computer controlled by Windows XP SP 3. The list contains the interface of a wireless network card present in the system and the Ethernet card. As a comparison to the description of network interfaces presented above, the Figure 4 shows the list of interfaces obtained in the operating system from the Linux family (Ubuntu 10.10). The Figures above indicate that the analyzer may be used on many different system platforms.
5 Traffic Analyzer Based on Data Flow Patterns 697 Fig. 4. The list of network interfaces of Ubuntu detected by the analyzer 4. Implementation and tests of the network analyzer For tests conducted using the Network Traffic Analyzer, the following test network topology was developed, presented in the Figure 5. Server SERV1 Windows Server 2003 Switch SW1 Router Default Gateway Computer PC 1 Windows XP SP3 Computer PC 2 Linux Ubuntu Attacer LAP 1 Linux Back Track 4R2 Fig. 5. Test network topology The first test on the operation of a pattern recognition system was the test using a pattern generated based on the real traffic in the examined network, which was saved in
6 698 Artur Sierszeñ, ukasz Sturgulewski the form of the network default profile. The Network Traffic Analyzer was initiated on the server SERV1 marked in the diagram of the network topology, setting it to the monitoring mode for the loop sniffing packets endlessly; the time limit was set to 1800 seconds, i.e. a half-hour measurement. At the same time, a WWW server was operating on SERV1 with a homepage of 44 bytes which was downloaded by PC1 and PC2 cyclically every 3 minutes through queries directed by browsers installed on these computers. The statistic profile of the network created this way was saved to a NAD file. This profile was used as a network base profile. During the next half-hour session, simulation conditions were repeated but the LAP1 computer, which played the role of an attacker, conducted ICMP-Flooding attack on SERV1. The Network Traffic Analyzer was set to tolerance for profile deviation of 7%. After the analysis has been completed, the application notified that the profile norm concerning the percentage share of packets sent with TCP and ICMP protocols was exceeded. The difference concerning the latter was significant and it was 22.20%, what is a correctly recognized symptom of an ICMP-Flooding attack. Figure 6 presents the graphical comparison of values reported by the Analyzer. Fig. 6. Graphic presentation of the comparison between the Analyzer results and the network profile The next test conducted using patterns based on the saved network profile was the attempt of detecting undesirable network traffic; in the test it consisted in starting P2P application services on one computer and downloading data using one of more popular clients of
7 Traffic Analyzer Based on Data Flow Patterns 699 this network. The testing environment was not changed significantly as compared to the previous test; however, an additional FTP service was started on SERV1. The network profile was created based on a 30-minutes observation of the network by the Analyzer started on PC1. As in the previous test, PC1 and PC2 directed queries at SERV1 every 3 minutes alternately, choosing FTP or WWW services at random. After the profile has been created, the traffic analysis was started within the time period of 30 minutes during which a P2P client service was started on PC1 and files were being downloaded. After the observation has been completed, the application notified that the norm for traffic with UDP protocol was slightly exceeded (it increased by 12.4%) and that sent and received data increased significantly. This indicates anomalies in network use; it may be a symptom of unauthorized attempts of copying resources or using P2P client services (which we had defined as undesirable in the case of the test network). The chart in Figure 7 presents the percentage increase in sent and received data. Fig. 7. Graphic presentation of the comparison between the Analyzer results and the network profile After tests with network profiles, another series of tests was conducted which checked the functioning of application signature mechanisms, i.e. the detection of ARP Spoofing, ICMP Flooding, Teardrop, and OS Fingerprinting attacks. As in previous tests, the testing environment was started and WWW and FTP services were enabled on SERV1; these received cyclic queries from PC1 and PC2. The time of a single test was from 15 to
8 700 Artur Sierszeñ, ukasz Sturgulewski 35 minutes. During this time, attacks were conducted from the computer which played the role of an aggressor using software which tests protections and network sensitivity available from Linux BackTrack 4R2. The results of the tests are presented in the Table 1. Table 1 Test results concerning attack detection using patterns which were defined a priori Testing time [s] No. of attacks Attack types False alarms Undetected attacks ARP Spoofing ICMP Flooding OS Fingerprinting Teardrop ARP Spoofing, ICMP Flooding ARP Spoofing, ICMP Flooding, Teardrop ICMP Flooding, OS Fingerprinting ARP Spoofing, ICMP Flooding, OS Fingerprinting ARP Spoofing ICMP Flooding OS Fingerprinting ARP Spoofing, ICMP Flooding, Teardrop ICMP Flooding, OS Fingerprinting OS Fingerprinting ARP Spoofing 0 0 As a result of tests using patterns defined a priori (15 tests were carried out during which 54 simulated attacks were conducted on the computer with running Analyzer, which was supposed to detect these attacks), the application reached the efficiency levels concerning the detection of attacks of almost 81.5%, what may be regarded as a very good result and a high efficiency level. That is, of course, the efficiency level reached with respect to attack types known to the application. The authors did not manage to prevent false alarms (during the tests, they constituted app. 24.1% of all reported notifications on security breaches in the tested network), which are present in all modern systems protecting computer network. Elimination of false alarms is laborious; their complete elimination is impossible.
9 Traffic Analyzer Based on Data Flow Patterns Conclusions The Analyzer operates as a multi-thread application; it works in the real time and on various operating systems (it has been tested on Windows XP SP3, Windows Server 2003, and Linux Ubuntu 10.10). Measurements performed on the tested systems indicated that the processor load due to the Analyzer did not exceed the average of 5.5% of CPU usage. The Network Traffic Analyzer correctly collects packets from network interfaces, presents the collected data, and identifies network anomalies which were programmed as a priori patterns. The Network Traffic Analyzer implements a basic function of behavioural analysis offered by the aforementioned NBA systems. However, an NBA module left on its own loses its usefullness; therefore, the cooperation of various systems seems necessary. Linking the analyzer with modules of a greater system should increase the detection and efficiency levels. The module construction of the application enables the implementation of further test types without disturbing the application core. The Network Traffic Analyzer is a fully operational application for tasks related to network analysis and prevention of network threats. Its module construction (it is an object application with rich documentation of classes and its interface) makes it a potential basic component of a wider system for analyzing network traffic. It is possible to expand it with further implemented patterns, protection mechanisms, and strategies of reaction to events occurring in a network. References [1] ANSI/IEEE 802.1D-2004, American National Standards Institute /Institute of Electrical and Electronics Engineers, [2] Berners-Lee T., HyperText Transfer Protocol. World Wide Web Consortium, retrieved [3] Dubel M., Network traffic analyzer based on data flow patterns (supervisor: A. Sierszeñ). Technical University of ódÿ, 2011 (Master s thesis). [4] RFC 1661 The Point-to-Point Protocol (PPP), Internet Engineering Task Force, [5] RFC 1889 RTP: A Transport Protocol for Real-Time Applications, Internet Engineering Task Force, [6] RFC 2327 SDP: Session Description Protocol, Internet Engineering Task Force, [7] RFC 2460 Internet Protocol, Version 6 (IPv6) Specification, Internet Engineering Task Force, [8] RFC 2661 Layer Two Tunneling Protocol L2TP, Internet Engineering Task Force, [9] RFC 3261 SIP: Session Initiation Protocol, Internet Engineering Task Force, [10] RFC 5246 The Transport Layer Security (TLS) Protocol, Internet Engineering Task Force, [11] RFC 768 User Datagram Protocol, Internet Engineering Task Force, 1980.
10 702 Artur Sierszeñ, ukasz Sturgulewski [12] RFC 791 Internet Protocol, Darpa Internet Program, Protocol Specification, Internet Engineering Task Force, [13] RFC 792 Internet Control Message Protocol, Internet Engineering Task Force, [14] RFC 826 Ethernet Address Resolution Protocol, Internet Standard STD 37, Internet Engineering Task Force, [15] RFC: 793 Transmission Control Protocol, Darpa Internet Program, Protocol Specification, Internet Engineering Task Force, 1981.
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The catalytic triad is a specific arrangement of the three amino acid residues – serine, histidine and aspartate – within an enzyme, allowing the enzyme to have catalytic activity, according to Dr. Jeff Cronk from Gonzaga University. The catalytic activity is usually the cleavage of the peptide bond.
According to Dr. Cronk, the catalytic triad is present in serine protease enzymes, such as trypsin and chymotrypsin. The catalytic triad has arisen independently in serine proteases multiple times during the course of evolution. It is also present in the subtilisin enzyme found in bacteria and the carboxypeptidase enzyme from wheat germ.


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Anwar Ibrahim has a Hand in the Lahad Datu Invasion
http://stopthelies.my/?p=2507Listen, listen, listen …..Stopthelies has information that Opposition leader Anwar Ibrahim has a hand in the invasion of Lahad Datu by heavily armed Sulu terrorists recently.
Apparently the pro-Jewish leader and China doll expert had gone to Philippines a week before the armed intruders stormed Kampung Tandau, Lahad Datu, east of Sabah on Feb 9.
The sources said that Anwar was said to have held secret talks at an undisclosed place with the head of the terrorists on the plot to invade Lahad Datu.
Calling themselves the Royal Sulu Sultanate Army, the 100 over armed terrorists are reportedly headed by Raja Muda Azzimudie Kiram, a descendent of the Sultan of Sulu.
It has been almost two weeks since they landed in Kampung Tandau and the stand off does not seem to see any signs of the terrorists backing off.
What is interesting here is that the armed invasion was under a foreign flag. It is somewhat unusual for the insurgents to use a Philippine flag.
Coincidentally when Anwar was walking the corridors of power in Putrajaya, he enjoys close rapport with Southern Philippines. And he has played a vital part in negotiations with insurgent groups there.
The timing of the invasion, with the general election around the corner, is too close for comfort and arouses great suspicion on who is all behind it.
Well the information given to Stopthelies would connect the dots now.
Apparently Anwar is also under pressure to come up with campaign funds for the elections.
Although he has a war chest of RM3 billion, Anwar aint sharing any of his well stocked up wealth.
To those who have short memory, former Bank Negara assistant governor Datuk Abdul Murad Khalid had made a statutory declaration that Anwar was involved in the handling of several master accounts totaling RM3 bil.
Abdul Murad revealed that Anwar had under his control as many as 20 master accounts involving assets, shares and money worth that whopping amount.
Story is that Anwar had been telling Pakatan leaders that he has been unable to come up with campaign money as his money has somewhat been held up.
The conniving Anwar then concocted an interesting story that he was supposed to get funding from Sultan Jamalul Kiram, the Sultan of Sulu who has US$ 137 billion in New York banks, and that a major portion of it has been transferred to Malaysia but frozen by Bank Negara.
One of the Sultan's key aides which goes by the purported title, Datuk Seri Panglima Darjah Sulu, had been going around town the past three months offering a hefty US$ 3 billion commission to anyone who can convince the Prime Minister to "unlock" the money.
Apparently this conman has been approaching every Member of Parliament in town with the hope of "unleashing" the war chest which has been disguised as investments coming from the United States.
This conman used to roam the streets in Kota Kinabalu as a nobody. But today he dresses up in expensive designer suits, wears a Rolex, stays in posh hotels such as Hyatt when he is in town.
He also rents a Rolls Royce complete with a chauffeur when he comes to Kota Kinabalu.
Sources said that Anwar is closely linked to him and that he had made the arrangement of the meeting with the leader of the insurgents in the Philippines.
But Anwar is blaming the government for "freezing" the money and as such had got the insurgents to invade Lahad Datu to make demands.
Unwittingly duped "dong goi" (stupid asshole) Lim Guan Eng who probably did not know head or tail had called for the resignation of Home Minister Hishammuddin Tun Hussein over the handling of the Lahad Datu standoff.
He should instead bark at Anwar now and find out the truth.


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Since Little Boo has come around, hubs and I have had precious little grown-up time to ourselves. You see, my darling step-son is only with us part-time, so, until Little Boo, we were essentially part-time parents - at least as far as our social life was concerned. Now our big guy is 14 and has shown himself to be (finally!) grown up enough to look after his little brother on his own. It's an amazing blessing for us. The kids get time together to bond and hang. And mommy and daddy get to go out. And eat. In a grown-up restaurant. With hot cloths. And no one needing an escort to the bathroom, or encouragement to eat what's on their expensive plate. Eating still hot food uninterrupted other than for the wait staff re-filling my glass of wine.
We went to Sagano in the Delta Toronto East for our joint birthday dinner (Jan 14 and 20). We've been wanting to try it for a while, particularly as it is close to home and we have passed it so many times coming off the 401 at the Kennedy exit. But tonight was the first real opportunity (babysitting gig #3). We were excited.
The third skirt I tried on actually fit. Well, I managed to zip and button it, and it didn't look too obviously too small. I reasoned that, given that I clearly needed to lose a couple (dozen) pounds, perhaps the tight waist would serve to curb my eating tonight. (It didn't.) Hubs said I looked good, so I went with it. (The diet starts Monday, honest.)
The meal was great. Thick fresh sashimi and sushi. Perfectly grilled beef and tender flavourful lobster. Yum. The shitake mushroom tempura was really tasty, and a nice texture. Service was attentive, and only a tiny bit slow towards the end of the meal. The miso soup had the fullest flavour and most tofu I've had anywhere. Delish! Of course we finished with green tea ice cream, which I adore. And there was much sake to be had throughout.
All in all it was a great meal and a great date night. We chatted uninterrupted by little questioning whining voices. No rice was thrown anywhere. No cries of "Yucky!! I don't like that! No!" were heard from any quarter.
Thank you darling step-son. That was a great birthday present you gave us! We're lucky to have you.
I think I could get used to this.
Saturday, January 16, 2010
Date Night
Posted by Deborah Coombs at 10:34 pm
2 comments:
I don't know when our next date night is coming but I'm looking forward to when it comes! Glad you had a great time. Happy Birthday.ReplyDelete
Thanks Marilyn for the comment and the birthday wishes. I hope your next date night comes really soon. I think we'd both forgotten how nice it is to go out just the two of us.ReplyDelete
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Dual-Core Mobile Performance
The AMD Dual-Core Processor E-450 with VISION Technology enriches what you see, share and create so your digital life is more vibrant. Experience fast HD browsing, watch DVDs and online HD videos, play casual games or run mainstream software applications with responsive and energy efficient performance for everyday computing.
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everything at your fingertips wherever you go.
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Enjoy cinematic brilliance on the 15.6" HD CineCrystal widescreen TFT LCD Display with a true 16:9 aspect ratio and
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- High-Definition Audio Support
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8X DVD-Super Multi Double-Layer Drive
- Read: 24X CD-ROM, 24X CD-R, 24X CD-RW, 8X DVD-ROM, 8X DVD?R, 8X DVD-ROM DL (double-layer), 6X DVD?R DL, 8X DVD?RW, 5X DVD-RAM
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3 - USB 2.0 Ports
1 - VGA Port
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1 - DC-in Jack for AC Adapter
1 - Kensington Lock Slot
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- eSobi
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- MyWinLocker
- NTI Media Maker
- Acer Clear.fi
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- Windows Live Essentials - Wave 3.2 (Mail, Photo Gallery, Live Messenger, Movie Maker, Writer)
- Skype


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Holy shoeshine, am I beat. It's going on 2am and I'm yay-close to wrapping this Seinfeld chain around someone's neck and playing "start the lawnmower".
Why am I up so late? I'm glad you asked. Oh, right. You couldn't have asked. You're asleep.
I'm up so late because of my dreams. Not bad dreams that scare me awake. Good dreams that make me afraid to go to sleep.
You see, I'm a devotee of Tim Ferriss's 4-Hour Workweek phenomenon. I got the book at the bookstore the day it came out, and I read it cover-to-cover — taking copious notes — over the weekend that followed. The whole book seemed to speak to different areas of my life that I found wanting…working in office environments that value presence over performance, allowing meaningless tasks and useless information to consume my attention, trying to get ahead financially under a non-scalable paradigm of trading time for money.
I learned an awful lot from that book. I began to apply the lessons to my working life and my dreaming life. Re-evaluating all my commitments with the killer combination of the Pareto Principle and Parkinson's Law has boosted both my productivity and my free time. But I also made a resolution I've yet to follow through with, until now.
I'd resolved to give Tim's "muse" business creation plan a try. He said you could get a small business — simple enough to practically run itself, yet lucrative enough to free you from some or all of your time-for-money commitments — in a matter of a few weeks. I made this resolution at the end of April.
May came and went. I kicked around a few business ideas, but I crafted no "muse" to speak of.
June, July…same drill. Stuff going on with my then-employer kept me preoccupied; however, it also strengthened my resolve to work toward breaking out of the time-for-money and praise-for-presence box I was in.
August: wedding and honeymoon. Mine. Gimme a break.
September I opened my paper calendar (ug ug…fire much bad…) and found a sticky-note with a goal written on it: "$15k profit/month in 90 days!" It was dated July 15. I'd stuck the note in September to get myself back on track IN CASE I'd fallen off. I know myself too well.
The punchline: I'm up late working on a website to test the demand for a product I'm considering developing. I don't want to jinx it by letting on, but it's something that combines my greatest passions of cooking and performing. I hope the demand is there — in my mind the value proposition is pretty compelling — because I'd have a blast developing the product, which would boost my chance for success even more, I think. Stay tuned.
Call to action: read Tim Ferriss's book, The 4-Hour Workweek. It may or may not change your life, but it will definitely broaden your perspective on how you're living your life (or letting IT live YOU).
Now I'm off to bed for 2.5 hours' sleep before I have to get up and take the kids to schoozzzzzzzzzzz…..


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Because I live in a shared apartment with roommates, the only space that can truly be "mine" is in my bedroom. I am lucky, though, to have a fairly large room of my own to work with. I wanted to create a space that would fit in with the feel of my room, but still be very functional. I decided I wanted to build shelves above my desk both for display and to store craft supplies.
I recently rearranged my room, and my desk ended up in the little nook created by a former doorway. I have been so inspired by the closets turned to offices (or cloffices) I have seen on the web in the last few years, and I wish I had a closet to use for that purpose. Since I don't (I don't have a closet at all in fact!) I thought the moulding of this doorway frame could at least give the illusion of a "nook" in which to make my office/craft space.
To start I did some measurements, and bought some lumber. Then I felt a little overwhelmed, so I got some help.
My boyfriend Ben drew out this plan and remeasured everything for me. He's better at this sort of thing, and drafting seems to make him happy, where as it seems to make me an anxious wreck.
|I know you dig that teal nail polish I got going on.
Then I let him do the dirty work of cutting down the lumber to size, too:
One thing I actually can take credit for in this project, is the paint color. I am far too proud of myself, really, because if anyone asks me what color I choose, I get to say "it's custom." I have a lot of near empty or half full cans of painting hanging out in my hardware closet (what, you don't have a whole closet devoted to hardware supplies, tools and paint?) and so instead of having to pay for more paint to get the right color, I recalled the color wheel from my art class days. I had a pale blue, an electric green, a charcoal gray and a deep turquoise among other colors, and I got to mixing.
Here you can see a bit of color testing, including some combinations I made myself. I ended up going with the slightly darker pale turquoise tone, which you can see on the far right. It was just a bit more muted than the brighter blue, and I didn't think I'd like it, but once it was on the wall I knew it was the one.
And the building began. We (can I say we?) used simple L brackets to attach the cut 1x4s to the wall, made sure everything was level, and then added vertical supports from remaining pieces of lumber.
Next came priming and painting the wood shelves, caulking any gaps, and touching up the background color.
I have yet to feel really satisfied with the styling of these shelves, I want to take some time and collect some quirky items that make me happy to live on these shelves, along with my jars of art supplies. Here's the styling as it exists now...Surely I will make an update later when I decide exactly what I want up here.
Do you have a work or craft space in your home? In your bedroom? Have you undertaken any minor or major building projects recently? How do you feel about drafting and measuring-- boring or rewarding and pleasurable?


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Check out these hot handbags, and accessories by Zya Felix. There are samples of her work, a brief bio and her contact information below. Recommended by Jaguda, so show support and order some stuff yourself, or your friends.
Zya Felix is a new ground breaking label created and owned by Ezenwanyi Abii, a Washington DC based attorney.
Created in 2008, Zya Felix was born out of a desire to incorporate traditional African fabric into contemporary Fashion. This summer, the brand will release its first collection of clutches~ samples available.
"Individuality personified"- Zya Felix prides itself with the creation of items that cannot be replicated
As a new born brand, Zya Felix aims to show that one can incorporate classic African print fabrics into any outfit for all occasions. The inspiration from this line comes from the creators' personal background, love of art and special knack for creativity. The items from this brand aim to make a statement and stand out in a world full of conformity.
"Eclectic- Sophisticate"- Zya Felix incorporates fabrics, textures, colors and accents to create one-of-a-kind sophisticated pieces which are eclectic and unique.
The Brand hopes to venture into clothing and home accents as it grows, with a creative desire to knit in different items (i.e. leather, laces, suede etc) with traditional African prints fabrics and create extraordinary items. This is just the beginning
Dare to be Extraordinary!
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Contact for digital catalog, purchase or custom orders: firstname.lastname@example.com
For more info/additional product or to order contact Zya Felix @ email@example.com