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Increase Strength & Fitness Levels After Rehabilitation
The Ability to Walk & Go Places, "Priceless"
The Art of Rehabilitation
Walking Gear & Training Advice
Strength Training is Specific to a Muscle Grouping
General Strength Training
Muscle Must Be Specifically Trained to Task
Injuries of the knees, hip and back prove to be the most difficult to rehabilitate in a way where lack of strength becomes the key concern. This is because varying levels of strength is necessary to accomplish all daily tasks to get work done. And to condition strength back into the body's muscles, ligaments and tendons requires willful active movement. And this, if done incorrectly during rehabilitation can be very painful and cause further damage to weakened areas of the body.
In reference to muscular strength, we'll define this as the exertion of muscle to use force to accomplish heavy work and activity. Or where torque (twisting, or turning about an axis of body rotation, or about a joint articulation is applied) is used to accomplish heavy or forceful work activity [short period of forceful strength applied to accomplish work].
When I talk about forceful muscular strength, I'm referring to one's ability to exert muscular effort maximally for a very short period time (anaerobic metabolism = muscle working without oxygen enriched blood) and where this type of activity "is not" considered muscular endurance. Muscular endurance activity is aerobic activity (oxygen enriched blood) that occurs when muscular effort is not maximized to the point of an anaerobic metabolism.
You may, or may not know this; we all use a combination of muscle types that allow us to accomplish endurance and strength activities throughout the day. And as I've experienced through my own rehabilitation process, muscular endurance tends to come back faster than strength. And you ask why this is? For example, using forceful movement to accomplish a fast pace walk can be more painful, or challenging than a slow walk during the rehabilitation phase of recovery, "would you not agree?"
And the simple act of walking fast may be your lack of strength challenge and fitness goal. I don't want to minimize the act of walking as an easy rehabilitative feat. But want to make the point, "in relation to a forceful fast pace walking endurance goal; in order to do so will require one to build up strength and endurance in the lower back, abdominals, hips, upper legs and calves. So this task requires both strength and muscular endurance type exercise training (exercise mid-torso down) for a period of time to endure long fast pace walks without stopping. But before you can walk at this intensity, you must focus first on slow walking to build endurance, and then work for strength-endurance.
Your loss of strength may be in your inability to lift your own body weight. And to do so require that your upper leg and lower back, abdominal muscles and ROM stretching exercises are worked and strengthened to stand before you can walk. This for you may be your physical therapy focus at first. And during the recovery process of strengthening your injury site may also require your focus on losing weight. Added weight can be hard on weight bearing joints with any type of weight bearing exercise.
During a fitness assessment by a personal trainer, strength is measured by one's ability to lift the heaviest weight possible, one time (e.g., bench press, leg press, shoulders press, etc.). Muscular strength is necessary in many occupations, or sports that require short burst of strength energy, i.e., roofer, construction work, electrical lineman, ditch digger, sprinter, dead lift, clean-and-jerk, shot put etc.). These activities use muscular strength force to accomplish heavy work. And in doing so lactic acid builds up in the muscles where frequent periods of rest are necessary before continuing on with the activity. This is the result of the body's inability to utilize oxygen effectively once cardiovascular and lung capacity is maxed.
Aside from the various complications that may/or may not arise from muscular injury or disease, the fact is our muscle groupings are made up of a few muscle types. And these muscle types within our bodies are designed to accomplish various types of work using intertwined muscle leverage systems. These intertwined muscle mixes are called fast, intermediate and slow twitch muscle fibers. For ease of discussion, the fast twitch muscles are mainly found in the shoulders and arms (smaller muscle groupings). And the slow twitch muscle fibers are mostly found in the chest, upper back and legs. The rest of the body's anatomy is a mix of various muscle types.
Fast twitch muscle fibers are responsible for fast muscle movement activity. And slow twitch muscle, being the larger muscle in the body is responsible for overall power and endurance activities (slower muscle movement activity). It should also be noted other characteristics of these muscle fibers utilize oxygen more efficiently depending on the types of work the body performs. For example, a walker, jogger, biker is very dependent on the large muscles in the upper legs/buttocks and conditioned to task for these types of long endurance activities. On the other hand, a body builder, football player and power lifter use the same large muscles and condition themselves for short power bursts through heavy weight training and short burst sport activity practises.
Muscle is responsive to the type of conditioning applied for the muscle grouping task. So when conditioning the body, you must choose what fitness goals you wish to achieve when training your body to become good at any specific activity. However, before you can do this, you must focus on getting yourself mobile by developing the strength necessary to get up and active. Your focus will be to develop strength during rehabilitation to correct and strengthen posture weight bearing muscle groups during exercise therapy and thereafter to improve upon specific activity fitness goals.
For example, start off with very light weights and repeat the muscular activity until pain is felt to be slightly uncomfortable. Stop and repeat the next set for the next muscle area that needs strengthening. Only focus on muscle areas during rehabilitation that will get you up and walking. This is your priority. Once walking, your next goal will be to improve upon distance by walking a little further each day with continued therapy exercises, etc.
It is also important to recall, after your recovery, you actively work to gain more strength after you are up and moving. I highly recommend after working with your physical therapist you get a gym membership; and work with a personal trainer to assist in proper exercise conditioning after physical therapy to improve upon your specific fitness goals. Ensure you compare your fitness exercise prescription goals with your medical specialists and therapists. Especially if you still experience pain challenges and other ill-health conditions.
I will say, the more times you practice sitting, standing and walking for example, you'll begin to develop more strength to eventually go without the walking aids. It takes time, and there are varying levels of pain to overcome. But with persistence, many of you can get back the strength you have temporarily lost. You also have to remember to pace yourselves. To push too hard before you're ready can result in aggravation and injury setbacks.
And when you get back to walking, I highly advice you to begin a daily walking program "at a minimum" to incorporate aerobic endurance into your daily conditioning program. This does not mean you have to become a power walker [this is not for everyone]. With increased muscular endurance strength gains through walking will promote oxygen enriched blood circulation within the body. This will increase muscle function endurance, maintain postural strength, internal healing, improve energy and cardio-circulatory function, to include weight management! And most importantly is your ill-health prevention insurance!
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Homer Hogg's Pro Tips
Cool It On Down
In a continuing focus on air conditioning systems and what...
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Fabel on the Fly: Living the Outdoors
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In this article, ICF expert Nora Gilligan discusses the two-generation human service approach and how there are few programs that include adolescents.
The two-generation strategy started with the launch of Head Start, which called upon families and communities to support children's successful early learning and development. After a decline of this approach there has been a resurgence.
The revival of the strategy has brought new research showing the link between parental economic stability and a child's social-emotional and physical development. For adolescents, there is a gap of information in the two-generation approach services. There is now a few program models that have begun to integrate adolescent needs into whole-family framework. Read more about the programs and framework.
Click on the 'Read the Full Article' for more.


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Date: 9 August 2009
Time: 16:00 (that is 4:00 PM)
Theme: Safari Run
Hare: Big Drip
parking lot "de Kattenberg" on the Deelenseweg
From A12, take exit 25 direction Arnhem/Oosterbeek, follow the N224, turn left at the 4th crossing with traffic lights [follow signs for Burgers' Zoo; this is the Schelmseweg]. After approx 1.5 km, take the 3rd road on your left, this is the Deelenseweg [just before the entrance to the zoo] . After some 500 m, you'll find the parking lot on your left, in the "forest".
If pick-up from Arnhem railway station is desired, please inform [0654 245 150] and you'll be picked up.
We appreciate confirmation of intention to turn up [for a small pack the run and number of falsies shall be shorter/smaller]: hans (dot) hekelaar (at) dhv.com
24 July 2009
Run 47
Posted by Wageningen Hash at 24.7.09
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It's time for another round of Fast Fact Friday—Personal History in Depth version!
We are going to back track a little and go more in depth in certain areas for the next few weeks instead of continuing on in the timeline. Today there are only 3 questions, since they are pretty deep and may take awhile. If you're short on time, just answer these questions with the bare bones and fill in when you have a minute or two.
Today's topic is: Home through the years
1. Tell about the homes you've lived in. (The actual, physical homes—how many bedrooms, in a cool apartment complex, any traits you remember about it, the addresses, etc.) If you've moved a lot, you could record what you do remember about where you lived, or even just make a list of the places you've lived.
2. What was your favorite thing about each home? (A certain room, the yard, the people, etc.)
3. What things are special about your home town(s)? (Specific places you visit(ed) often, getting around town, the cool things, the bad things, etc.)
Alrighty, now get to recording!


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Travelling alone can be an amazing experience – you can go where you want, when you want, and you don't have to wait around for other people to make travel plans. However, if you're not used to it, travelling alone can be a little intimidating. But – it doesn't have to be. Check out these tips for travelling solo and see how far you can go!
Be Prepared
If you are unsure about travel, one of the most important things to remember is to be prepared. Read up on where you are going before you leave. Find out about the culture, customs, safety and proper ways to dress. Read up on hotels, tours, and travel so you know what to expect.
The first thing to think about is safety – travelling alone means you don't have someone to watch your back, and no one knows exactly where you are. Always carry identification (in more than one place), and avoid wearing lots of jewelry and flashing money around. Try not to draw attention to yourself by looking like an obvious tourist.
Keep to public areas, don't get drunk and wander around in areas you don't know, and always keep your wits about you. It's also a good idea to leave a copy of your itinerary with friends or family at home, and keep in regular contact via phone or email.
Where to stay
The next thing to think about is where you are going to stay. If you are unsure about your destination, it can help to pre-book a hotel before you leave. Check out hotel reviews to make sure they are in good areas and are safe. You can click here to visit the Accor website & search for suitable accommodation no matter your budget.
When staying in a hotel, try speaking to hotel staff to ask about the area and where to go. A hostel is another alternative to a hotel, and can be a cheap way to travel. Again, read reviews, and be prepared to share a room.
If you are a regular solo traveller, you will know all about the single supplement. This is what some hotels, cruise lines and tour operators will make you pay, to make up for them losing money on a second occupant. To avoid this, try booking with an operator that offers roommate matching.
Find out about travel prices before you get there, such as how much it costs and how long it takes for a taxi to get from the airport to the city centre. To avoid being taken for a ride, research can make all the difference.
Tips for Dining
For some people, the thought of eating alone is terrifying – where you think that everyone is staring at you and wondering why you have no friends. However, travelling alone doesn't mean you have to eat fast food your whole trip – eating alone in restaurants is no big deal when you get the hang of it.
Try taking a counter seat or a seat at the bar, or get some more privacy in a booth. Outdoor and café dining are great choices for solo travellers. Try taking a book to read while eating. Guidebooks can offer suggestions on good places to eat alone, or check online for sites that offer matching services for travellers looking for restaurant buddies.


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Engage Prague 2016, organized by Czech-headquartered social media analytics company Socialbakers, will return to Prague this May. From the 11-13 May, Prague will once more host marketing experts from around the world so they can share strategies, techniques and experiences, particularly in the field of social media. In addition to the main conference, participants can look forward to two full workshop days. More than 30 speakers are currently confirmed and several hundred attendees from around the world have registered. Famous Czech video blogger Teri Blitzen and Johny Machette have been just announces do be among them.
Tereza Hodanová alias Teri Blitzen started her blogger career in 2013. A year later, she won The Blogger of the Year contest and she is one of the most influential vlogger in the Czech Republic wever since, with more than 360,000 followers on YouTube, 321,000 followers on Instagram and almost 260,000 fans on Facebook. In June 2015, she appeared as a guest on the first festival Youtubering where she was awarded "The Star of Internet". At the end of 2015, she joined forces with another representative of the young generation who will also perform at Engage Prague: Johny Machette. Together they released the song "Vánoční" which exceeded 2 million views in less than two weeks and become the most played video on Czech YouTube.
Jonáš Čumrik better known as Johny Machette was first introduced to broad Czech public through Český slavík 2013 where he won the category "The Star of Internet". Enormously successful was his single "Se zbláznim", which had more than 10 million views on YouTube. Among his other accomplishments we can surely name a victory in international competition Melty Future Awards 2015, awards for young talents below 30 years. He got more attention with the song "Spasitelé" which he sang with Ondřej Brzobohatý and it dominated Czech musical charts.
Teri Blizen and Johny Machette will give their speech at Engage 2016 among great recent experts on social media such as YouTube star Alfie Deyes, Veronica McGregor from NASA, Julien Jalouzet from Paris Saint-Germain football club and also Oliver Robert-Murphy from Universal Music.
In addition to the main conference held from May 11 to 13 at Forum Karlin, participants can look forward to two days full of workshops.
Socialbakers will once again cooperate both with JAD Productions, with whom they jointly won the European prize for the best EuBEA Conference of 2015, and Ambiente, who will take care of the catering
Tickets to be found on: www.engage2016.com.


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One smartphone that has been out in the market for more than two years now and is still widely used is the #Samsung #GalaxyS4. This device was once the flagship model of the South Korean giant and despite initially running on Android Jelly Bean it has been given the official Android Lollipop update. The #S4 is a pretty solid device judging by how long some of our readers have been using it. There are however instances when problems do arise and one which we have been constantly receiving from our readers is the S4 does not boot up issues.
If you own a Samsung Galaxy S4 or any other Android device for that matter then feel free to contact us using this form. We will be more than happy to assist you with any concern that you may have with your device. This is a free service we are offering with no strings attached. We however ask that when you do contact us try to be as detailed as possible so that an accurate assessment can be made and the correct solution can be given.
If you would like to browse the previous parts in this series then check out this link.
Aside from sending us an email you may also reach us at our Facebook and Google+ social media accounts.
S4 Does Not Boot Up Completely
Problem: Hello! i own a samsung s4 which has been pretty good to me. A couple of days back my phone's battery was pretty low (about 4 percent) and i pressed on the power button to turn off the screen and all of a sudden my phone started acting strange. It turned off and the kept turning on but only till when the samsung logo would appear and then it would turn off again. This kept happening so i took out the battery, waited a couple of minutes, and then when i tried turning on the phone after putting in the battery again the same problem persisted! I then decided to leave my phone as is so that the battery would drain out. However, once the battery drained it just wouldn't charge again! Whenever i plugged in my charger (i was charging with my laptop) to the phone the grey circle (the one that pops up right when a charger is plugged in) kept showing and then the screen would blank out again (it doesn't go to the next phase of charging) and then this grey charging icon would come again and go. This would continue as long as my phone is connected to the charger. I initially thought that it might be a charging port issue to i took it to a repair store where they confirmed my suspicions that it was not a charging port issue. So i think you guys might be the best hope of me fixing this phone! I have had it for 2 years, and i would really like to get it fixed. Thank you for your time and your help would be much appreciated.
Solution: The first thing that you need to address is the charging issue since your phone will not boot up if it isn't charged. Since you already had the charging port checked then your next step is to verify if the USB cord is working properly. The quickest way to do this is to replace the USB cord with a new one. If it is possible you should also try using a different wall charger. Yous should also consider the possibility that the phone battery is already faulty so try using a new battery on your device as well.
Once the charging issue has been addressed you can then proceed to the boot up issue. If your phone still does not completely boot up then I suggest you wipe the cache partition of your phone. If the issue still persists then the next thing you should consider doing is a factory reset using the hardware buttons. Take note that you should only do this if you have recently made a backup of your phone data. You should also remove the microSD card of your phone if you have one installed prior to performing the factory reset.
S4 Does Not Boot Up
Problem: Hello, I have a Samsung galaxy s4 and I am having some problems with it. It was off the entire day and I turned it on and it had a straight black and grey line Down the side of it. And I was confused so I turned it off. We'll I turned it back on later that night and the whole screen was like a red and black color. And I could barely see the screen and I couldn't do anything on it. I don't know what to do about it. I haven't dropped it in water or anything. It's just been off and I turned it on an it was like that. An it's not my phone. I hope you can help me.
Solution: The reason why your phone does not boot up properly is that its display may have a problem. You should however try to check if this is a software related problem by first turning off the phone and taking out the battery. Press and hold the power button for at least a minute to discharge the phone of any residual power and clear out its RAM. Reinsert the battery then turn on your phone. If the issue still persists then try to enter the phone recovery mode and attempt to wipe the cache partition of the device. If you can't enter the recovery mode of the phone then the phone display may already be defective. You will have to bring the phone to an authorized service center and have it checked.
S4 Does Not Turn On
Problem: Hello, Having an issue with my phone turning off and staying off. Issue began mid morning around 10am, but before then it was working fine. I picked up my phone to check for any texts, but the phone was off..thought it was weird but I brushed it off as something like maybe it wasn't fully positioned in my phone case and the case turned it off…finally got it back on again and the same issue happened a few moments later. Whenever I went to press the lock button, the "power off/restart/sleep" options would pop up. I didn't want any of those so I hit the back button..but the phone ended up powering off anyways. Powered the phone on again and went through the same situation until at one point it just wouldn't power back on. Tried turning it on multiple times before realizing that this isn't normal. Did some research online and found that it may be an issue with the battery. I go to the closest AT&T (my carrier) and have them take a look at it. At this point, when they try to turn it on, all they get is the 'Samsung S4' screen for a few seconds until it completely shuts off again. They tried using a second battery but that didn't work.They try to power up the phone in safe mode to see if they can check software/hardware issues but the phone shuts down before that's even possible. They let me know there isn't much they can do and suggest I just upgrade. I ask one of my coworkers if I can use his battery, but end up with the same results. I remove the battery and hold the power button down for a minute as instructed on a page from your site. The "Samsung S4" screen stays on a little longer but ends up shutting down anyways. Second attempt to power on and the "Samsung S4" screen shows for a second or two and shuts off again. I have lunch with my battery out. Then put it in my phone and its able to power on and everything works fine. I let it lock/sleep on its one and I am able to unlock so everything seems to be working again. Then I hit the lock button to manually lock the phone and the "power off/restart/sleep" button shows up again …then my phone powers itself off. I plugged the phone in the charger and the battery sign shows no battery power even though i know its around 40 – 50%. I'll keep trying the suggestions on your page, but just wanted to reach out to you so know of anything specific I should try.
Solution: Try to recreate the procedure when you were able to boot up your phone. You may have to take out the battery and leave it out for some time. Make sure to discharge the phone completely as well by pressing on the power button for at least a minute. If your phone boots up once you reinsert the battery then immediately connect your phone using a USB cord to a computer running on Kies and backup your phone date.
There are two possible reasons why this issue is happening. It could be due to a software related problem or a hardware related problem.
You can check if this issue is caused by problems with your phone software by doing a factory reset. If after the reset the issue still persists then there is a possibility that this may already be a hardware related problem. If this is the case then you will need to have your phone checked at an authorized service center.
S4 Stuck In Samsung Logo
Problem: I go to turn on my samsung phone.. it starts up (to screen where it says samsung galaxy s4) then vibrates and restarts again… this continues until battery runs out.
Solution: This is a problem that is usually called a boot loop issue. In most cases this is caused by a glitch in the phone software. To resolve this issue you should first take out the phone battery and the microSD if you have one installed. Press and hold the power button for at least a minute to discharge the phone circuit and clear out its RAM. Reinsert the battery but leave the microSD out then turn on your phone. If your phone still does not boot up completely then try to start your phone in recovery mode and wipe its cache partition. If the issue persists then you need to do a factory reset using the hardware buttons of your phone. Make sure to only consider this procedure if you have recently made a backup of your phone data since this will delete everything in your phone and revert it back to its new condition.
Engage with us
Feel free to send us your questions, suggestions and problems you've encountered while using your Android phone. We support every Android device that is available in the market today. And don't worry, we won't charge you a single penny for your questions. Contact us using this form. We read every message we receive can't guarantee a quick response. If we were able to help you, please help us spread the word by sharing our posts with your friends.


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9/11 Six years later
Posted by ksubrama மேல் செப்ரெம்பர் 12, 2007
Six years later, driving by the Pentagon on Interstate 395 from Virginia into Washington, D.C., I still turn to look, eyes flitting over the facade, remembering. But now the walls are smooth again; the windows shiny. There is not a trace of the pulverized concrete, the shattered glass, the mangled plane, or the soot that stained the walls of America's defense head quarters for weeks after the 9/11 attack. From a distance, five years after it was rebuilt, nothing betrays the horror of that day – not even the newness of the edifice.
If only human beings were as easy to rebuild.


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Events are updated monthly, so if you have an enquiry for the
forthcoming months, drop Mattie an email and he will get back to you at his
earliest convenience: email@example.com
Mattie is able to cater for any type of event. He is fully insured, can provide copy's of his risk assessment and insurance. Weather conditions don't affect his performance. He can also provide any images or information that you require to promote your event or show. If you would like to book Mattie for an event or have any questions you need answered, feel free to get in touch.


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Tuesday, December 29, 2009
reading (lots of) poetry
7 comments:
- Don Share said...
Just came across this quote from Thom Gunn: "I am not surprised that I have sympathies with such a broad range of poetry: I'm surprised that everybody doesn't." I like the idea that rereading broadens and deepens.
- Ed Baker said...
Matei Calinescu's
no to goo through my 120,000 stashed books and pull out (and re-read) my
Thom Gunn "stuff"
things of his in same trunk with Gil Ott..
- Vance Maverick said...
I have hit the same limit as you, Mark, but evidently at a much slower pace of reading. I have sympathies with a broad range of poetry, and I need to reread to get it -- result, a pace on the order of five books a year (not that the book is generally my unit of reading, except say with Oppen). Mostly I've made my peace with this limitation, but a part of me envies this man's depth, and that man's scope.
- Norman Finkelstein said...
Sorry to be commenting on this post now, but it's been a busy few days. In terms of the number of volumes of poetry I read in a year, I'm much closer to that grad student than to you, Mark. I couldn't possibly digest that much poetry, couldn't process it, as it were. I think of the stack of books and chapbooks I've got piled up, most by friends and associates, and I'm embarrassed that I've skimmed them at best. I do want to know what's going on out there, though I also think I have a reasonable sense of that. Of course, there are some contemporaries I read immediately, as soon as I get my hands on new work. And reading certain poets sometimes helps jump start my own poetry.
As I get older and continue to write poetry, I often feel I need to keep other voices, however fine (or at least interesting) out of my head. It's more important for me to able to hear myself (or my own set of radio stations, as Spicer might say). In this case, the poet and critic in me may well be at odds. But much as I enjoy writing criticism, the poet has to have priority. So often I'm better off reading different genres. Or doing the laundry.
reading others' poetry
can and most likely will become/be hazardous to your own writing/voice
what is "going on" in contemporary Poetry is
from what I see
non-stop imitation, triteness, gimmickries, cliches, clubbie, etc..
best just
"get into your own 'bag' and
do your thing!
- Curtis Faville said...
This sounds like a reviewer's pace.
When I was at Iowa, I probably read parts of at least 200 books of poetry, in addition to all the required material for my Ph.D. courses. But most of those were forgettable, i.e., the books that touched me I read over and over, especially certain poems that I thought spoke to me. I think that's common.
But diligently reading hundreds of individual poetry books seems kind of like drudgery. I mean, what about all the poems in the classical canon that you "put off until later"? When will you read the rest of Browning and Tennyson and Pope and Dryden and Blake and Coleridge and Wordsworth, etc.?
What about the Adorno and Derrida and Wittgenstein you've been putting off?
Are we not obliged to shake out the hierarchy of resolution once in a while, so we maintain some standards of priority?
It's hard for me to imagine that--given that I'm mortal and only have between 15 and 25 years of active life left (I'm 62)--I could justify reading any more of Jorie Graham, when I've never read all of Bunting or Rakosi or Jarrell or Hughes.
If I haven't yet read Call It Sleep or V. or Ulysses, how can I indulge in latter-day wannabes?
- marukusuboy said...
"A man's brain," Sherlock Holmes once opined, "originally is like a little empty attic, and you have to stock it with such furniture as you choose. A fool takes in all the lumber of every sort that he comes across, so that the knowledge which might be useful to him gets crowded out, or at best is jumbled up with a lot of other things so that he has a difficulty in laying his hands upon it. Now the skilful workman is very careful indeed as to what he takes into his brain-attic. He will have nothing but the tools which may help him in doing his work, but of these he has a large assortment, and all in the most perfect order. It is a mistake to think that that little room has elastic walls and can distend to any extent. Depend upon it there comes a time when for every addition of knowledge you forget something that you knew before. It is of the highest importance, therefore, not to have useless facts elbowing out the useful ones."
I don't necessarily think that the view of Sherlock is "elementary" (on the level of "no sh&% Sherlock"), but I do adore the (utterly functional) term "brain-attic" and will try to slip it into a sentence as soon as I can.


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Hi guys, Sorry for the lack of outfit posts been very busy!
Anyway, I've been shopping recently and I've always wanted a pair of Jeffrey Campbell Lita's. However, at the price they were retailing for i never saw myself getting a pair as they are fairly impractical. One day, on a trip to Tkmaxx i stumbled upon Jeffrey Campbell crown Lita's in the clearance section, last pair left but they were a size 5. To my dismay i thought they wouldn't fit however, Lita's run big and the fives fit perfectly! and for a bargain price of £40 i could not complain! I cant wait to pair these beauty's with Black disco pants,Crop tops and gold jewellery! The spikes are a bit dangerous so be careful if you plan on buying some spiky Lita's! Also, for anybody that want a pair of litas i can tell you now they are very comfortable ( and i'm not a heel kind of person! ) I reckon i could wear these heels on a night out and not feel much discomfort at all!
What do you guys think of Jeffrey Campbell and the range of styles and patterns now being produced?


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New Delhi, Dec 1 (PTI) Government today said the BRICS logo during Indias Chairmanship of the five-nation grouping is the countrys national flower, lotus, with a middle portion depicting the Namaste, and was selected through an open contest.
In a written reply in the Rajya Sabha, Minister of State for External Affairs V K Singh said the BRICS Logo was selected through an open contest launched by the Ministry of External Affairs on Portal www.mygov.in, which is Government of Indias Citizen Engagement Platform.
Singh added that the entry of Sudeep Subhash Gandhi was finally selected which described the Logo as - "As India is the host of 8th BRICS summit, we have incorporated the Indian salutation Namaste; in the centre. Namaste is the gesture of welcoming and respecting someone on arrival. The overall logo depicts the national flower of India Lotus.
"The perception of the countrymen and the world towards India has changed in the last 1.5 years. As Lotus is the symbol of prosperity and India is heading in the same direction, we have designed Lotus with the colours signifying BRICS members and their unity."
Ahead of the BRICS Summit in Goa in October, the Congress and the AAP had expressed objection to the logo of the event, saying it looks like the party symbol of BJP and was "improper". PTI PYK RT


text:
Press release
ÅF-Group acquires HolotechÅF-Industriteknik is a member of the ÅF-Group, one of Europe's leading industrial consulting groups with more than 2,000 consultants. With this acquisition, ÅF-Industriteknik can offer its clients a more complete service. Among other things, the acquisition strengthens the company in training and support services. By being integrated into the ÅF-Group, Holotech CAD/CAM will obtain new clients and will be able to develop further in what are partly new fields.
ÅF-Industriteknik will also become established in Köping, at first with 3-5 consultants in addition to Holotech CAD/CAM's present staff.
The Municipality of Köping is selling Holotech CAD/CAM in order to secure the future of the company's employees and to bring more jobs to Köping. The company also has great potential for further expansion.
Corporate Information
For more information:
Eskil Larsson, ÅF-Industriteknik, tel. +46 - (0)8 657 15 95
Kaj Sandart, Director, Corporate Information ÅF-Group, tel. +46 - (0)8 657 11 85
Thomas Manbo, KD-teknik, tel. +46 - (0)221 25724


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What is Timecode - Overview of Timecode for Sound and Picture
We take a brief look at the basics of timecode and multi-device synchronization with audio and video recorders.
We take a brief look at the basics of timecode and multi-device synchronization with audio and video recorders.
The 788T's drives are formatted with the FAT32 file system, which is limited to a maximum possible file size of 4 GB minus 1 byte. To work with the limitations of FAT32, the 788T "splits" the files into 4 GB (or smaller) files when continuously recording, based on the menu selected in the recorder.
Sound Devices CL-WiFi hardware uses the 2.4 GHz WiFi spectrum for data connectivity. In some environments, interference can cause connection issues between the 788T/CL-WiFi hardware and iOS devices running the CL-WiFi app. Follow the steps below to improve performance of the connection.
The internal hard drive of the 722 and 744T can be removed and replaced for servicing damaged drives or to substitute drives of different capacity. In typical service conditions, Sound Devices recommends hard drive replacement once every three years.
Note: While this article mentions Audio Limited products specifically, the facts and solutions apply generally to most professional wireless receivers.
Sound Devices has investigated reports from 788T users in the UK who have experienced reduced RF range when using a 788T together with Audio Limited wireless in a bag.
The video below highlights the extensive input and output flexibility available with the 664 Field Mixer.


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Podcast: Play in new window | Download
Episode 31 is the first of four shows that build in co-host numbers and intensity, so you're going to love these next two weeks of The Traders Podcast. In this first part, Rob Booker is joined by guest co-host Jennifer Thornburg, trading blogger and author of the article, "Sex and Trading," and together they interview Commander Rob Wilson.
Rob kicks off this show by reading some newspaper headlines to hear how they might affect Jennifer's and Rob Wilson's trading for the day. They also talk about adapting one's methodology to suit one's personality, and Commander Rob Wilson — the self-proclaimed General of His Pips — explores the analogy of comparing trading to warfare by talking about force, space and time in warfare and how those three factors are the same in trading. He also quotes from the popular book, "The Art of War," by the Chinese war theorist Sun Tzu, and he discusses the valuable principles of knowing the market and knowing yourself.
Follow Jennifer on Twitter here.
Follow Commander Rob Wilson here.
Tagged as: commander rob wilson, currency trading, episode 31, force, forex, jennifer thornburg, know the market and know yourself, methodology, rob booker, space, the art of war, the traders podcast, time, trading career, trading for a living, trading from home, trading method, trading strategies, trading strategy


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Name - Julie
Listed below are all of the songs that are about a girl called 'Julie'.
Similar Names:
Song List - Name In Title
- Carly Simon - Julie Through The Glass
- Electric Light Orchestra - Julie Don't Live Here
- Fountains Of Wayne - Julie
Song List - Name In Song Lyrics
- [lyricURL TRACKNAME]
Instrumental Song List
Unlinked Song List
The following tracks do not have a relevant lyric page, please see contributing on how to create a lyric page for one of the songs listed below.
page revision: 2, last edited: 25 Mar 2011 16:19


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In order to keep our prices as low as possible, all CreateForLess order subtotals must be at least $10. This helps us save on labor costs when packing your order so we can extend the savings to you!
Description: Palid FolkArt One Stroke Paint Brushes are essential for the One Stroke technique. They have been designed especially for this type of stroke work. One Stroke painting is wonderful fun for painters of all levels. Whether your just starting out or have been painting for years, these brush are sure to be perfect for all your painting projects. Value Pack includes Script Liners: #2, #1; Flats: #2, #6, #8, #10, #12, 3/4 inch, Small Scruffy, Scruffy. 10 pc.
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HD DVD, Now What?
- HD DVD, Now What?
- Continued
I've been on both sides of the high-definition DVD battle. When Blu-ray was the only game in town, it was easy to pick. Then I liked the HD DVD folks; then I switched back to Blu-ray after a convincing brainwashing session. It's no surprise, with both sides rolling out high-pressure PR efforts, that the result is total confusion. And it looks as though the confusion will continue into next year.
The situation worsened as both Intel and Microsoft, for unclear reasons, jumped on the HD DVD bandwagon shortly after Toshiba announced that the rollout of the final format and the public sales of the devices would be stalled. Oy!
Let's try to clarify what's happening and look at the benefits and drawbacks of both formats. And let me start with the assertion that Blu-ray is the format that will be most beneficial to computer users. HD DVD is really aimed at the consumer, although it can be a useful computer device and would easily suffice in a current machine.
An interesting twist is that the newer codecs(MPEG-4, H.264, and VC-1 (formerly VC-9)can encode a 2-hour HD movie on a dual-layer (DVD-9) disc, somewhat negating the need for HD DVD in the first place! There is actually a standard called DVD-Video version 2.0 that incorporates HD playback on regular DVD discs. Of course, the player has to be compatible.
The basic differences between Blu-ray and HD DVD are as follows: HD DVD has a 15GB capacity per layer and can do both sides of a disc. Blu-ray has 25GB capacity per layer and can do only one side. Both groups have recently claimed up to four layers of potential data on a side. Then Blu-ray said it could do eight. You can do the math.
A Blu-ray disc is different from a DVD or HD DVD disc, making backward compatibility difficult. It also requires hard-coating, unlike HD DVD. This is because the data is very close to the surface.
The real problem is in manufacturing pre-recorded discs, sometimes referred to as BD-ROMs. You need all new equipment, and this is expensive. At first the Blu-ray folks argued that this would cut off piracy, since the big-time Asian movie counterfeiters work with DVD-stamping equipment and make perfect factory copies using master data files. (I can assure you that the $2 DVDs found at better Asian stores are top quality, unlike the cheap pirate versions made with camcorders.)Continue reading


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The Bakery Off Flatbush
Steve Monroe
In the Dark:
The sounds of slow moving traffic, breaks braking, tires rolling, maybe a horn blowing.
The lights rise to reveal the front of a bakery, nondescript, with a couple of windows and a door.
There are two benches facing each other. It is after the morning rush, about 10:30 AM. No one is there except A WOMAN, twenties, dressed for the office, sitting on one of the benches. She speaks into her cell phone.
WOMAN: She has the bigger room! That was the agreement, that she would keep the beast in her room with her.
That is why I let her have the bigger room. (Listens.) I've never called it that. I've never called it the beast in front of her. I'm calling it a beast now, to you, because I thought you were my friend and I thought you were on my side. (Listens.) Well it doesn't sound like it. It sounds like you're on her side. (Listens.) I have pet it. I've pet it enough for ninety-nine lifetimes. (Listens.) I do hate it. (Listens.) BECAUSE IT IS DEMENTED! (Listens.) Oh! It's nice to you when you're there. How sweet. You're there for twenty fucking minutes. You don't know anything! (Listens.) So I should keep my door closed? I should isolate myself? I should not feel the benefits of the air conditioning? (Listens.) Its face was right next to mine. I opened my eyes and it was right there. (Listens.) I didn't scare it! The fucking thing smiled and raised its left paw like a guillotine!
I've got a six-inch gash above my right breast. (Listens.) So you have talked to her. (Listens.) I didn't say I was going to poison it.
The door to the bakery opens with the dinging of a bell. A YOUNG MOTHER clumsily pushes out a bulky stroller while holding a white paper bag in one hand and a cup of coffee in the other.
MOTHER: (speaks to the unseen baby in the stroller.)
Mommy got us a croissant. Yes, Mommy did.
WOMAN: (turns on the bench and whispers.) I said I would poison it if it ever scratched me again.
MOTHER: A big fat flaky croissant. Can you say croissant?
WOMAN: (still whispering) It's not the same thing.
MOTHER: Say it. Croissant... croissant.
WOMAN: It's not.
The Mother settles on the bench directly across from The Woman.
MOTHER: Croissant. Say it. Can you say it? Croissant. (Her face lights up!) Very good! Very good!
WOMAN: Hold on. Hold on. (She lowers the phone into her lap.)
MOTHER: Daddy's going to be so proud. So proud.
She pulls a croissant out of the bag, breaks off a piece and feeds it to the still and never-to-be-seen baby.
WOMAN: (lifts phone again and turns away.) Yeah. Hello? No. Nothing.
MOTHER: Croissant's a hard word. Yes, it is.
WOMAN: It's...
MOTHER: Croissant's a very hard word.
WOMAN: Hold on. Just...
The Woman again lowers the phone to her lap.
MOTHER: And you said it. Yes, you did. You said it.
The Mother breaks off another piece of croissant and feeds the baby while The Woman looks at her.
The Mother notices the Woman looking.
MOTHER (cont'd): Can I help you?
WOMAN: Are you going to be long?
MOTHER: Excuse me?
WOMAN: Are you going to be sitting here long?
MOTHER: I was going to sit here and drink my cup of coffee and eat my croissant. Why?
WOMAN: I'm having a conversation. (The Woman holds her phone as proof.)
MOTHER: Forgive me for invading your phone booth.
The Mother turns her attention to the baby as if she just put an end to the conversation.
MOTHER (cont'd): Is it good? Is it good?
WOMAN: (back into phone.) Hold on. I know you have to go. Just...hold on. (To the Mother.) I was here first.
MOTHER: What?
WOMAN: You clearly saw that I was talking—
MOTHER: Are you even a customer?
WOMAN: And yet you plop yourself right across—
MOTHER: Did you buy anything?
WOMAN: This is the only spot I get reception between here and the subway.
MOTHER: Then get a better phone.
They stare at each other. A stand-off. Even though they're both still sitting.
Finally the Woman raises her phone to her ear, still keeping her eyes locked with the Mother's.
WOMAN: Jean, I'm going to have to—Jean? Jean?
She stands and holds the phone to the sky searching for bars.
WOMAN (cont'd): Hello? Hello?
Skyward again.
WOMAN (cont'd): Jean? Jean?
Jean is clearly gone. She disconnects and tries re-dialing. Nothing. No service.
WOMAN (cont'd): Shit.
She stuffs the phone in her purse.
The Mother meanwhile has returned to feeding the baby.
MOTHER: Isn't that good? So good. So good.
WOMAN: Thanks a lot. Thank you very much.
MOTHER: Oh, you're welcome.
The Woman starts off.
WOMAN: (slightly mumbles.) I hope your baby chokes on the croissant.
What did you say?!
WOMAN: (turns to the Mother)
You and your fucking strollers, you're ruining the neighborhood!
The Woman exits.
MOTHER: (calls after her) Then move, sweetheart, cause we're not going anywhere!
She continues to stand looking after the Woman.
MOTHER (cont'd): (screams) Asshole!
She sits, clearly shaken.
MOTHER (cont'd): (half to herself, half to the baby) Do you believe that?!
She takes deep breaths trying to calm herself.
MOTHER (cont'd): I just want to sit here and have a nice cup of coffee.
Her cell phone rings. It startles her. She takes it out of her purse. She looks at it warily, as if it might somehow be the Woman calling.
MOTHER (cont'd): Hello...? Hello...? Oh, yes, yes. Sure. Two o'clock tomorrow? Great. And that's with Cherry? Yes. No. Cut and color. Cut and color. Yes. Thank you. See you then. Uh-huh. Bye.
She disconnects and puts the phone in her purse. She takes another deep breath. She is clearly still upset.
MOTHER (cont'd): What an asshole.
She turns and looks into the stroller.
MOTHER (cont'd): (small laugh) Asshole, yes. (Another laugh) You shouldn't say that but this time I'll make an exception. Asshole. Right.
The Mother doesn't see the Woman reenter.
MOTHER (cont'd): She was a total asshole.
WOMAN: Excuse me.
Startled, the Mother stands and places herself between the stroller and The Woman.
WOMAN (cont'd): (holding up her hands indicating she means no harm) I just want to say I'm sorry. You had every right to be here and I... should have never said that about your baby and I just wanted to say that I'm sorry.
The Mother puts her hand to her chest.
MOTHER: Thank you.
The encounter has clearly left both of them emotional.
WOMAN: Well... you have a nice day.
MOTHER: You too.
Again, the Woman exits.
The Mother sits. She pulls the stroller to the previous position. She tries to gather her emotions, maybe even wipes a tear.
She turns and looks to the stroller.
MOTHER (cont'd): No, she was not an asshole. It turns out she was not an asshole at all and you have to stop saying it.
Pause as she continues to look into the stroller.
MOTHER (cont'd): I know mommy said it but mommy was wrong.
MOTHER (cont'd): Don't say it.
She holds up her finger to caution.
MOTHER (cont'd): I said to stop saying it.
MOTHER (cont'd): One more time and we're going home.
MOTHER (cont'd): One more time.
Longer pause as the Mother stares.
MOTHER (cont'd): That's it! Let's go!
The Mother stands.
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S.T.A.L.K.E.R.: Shadow of Chernobyl Discussion
Trainer Tools and Resources
I need some help from u guys which i now playing until the place full with zombie, and i meet up with this scientis and the 3rd trader. So i was looking for a normal job which is try look for the special suit which went missing by the stalker. So i go inside the building and try to look for the suit and suddenly there some device which i need to switch off. So i just follow the rader and when i reach the place, there's a warning which i need to get out from the place cuz of hazard warning and the time start to running, the mission is he want me to switch off the devices before the time run out of something like that. When i was in the area my HP decrease till half of my blood and shoot dead by the zombie.. so wat happen to me? did something wrong with my character or do i need special suit? i did brought the special suit which wear by the scientis.. pls help
Is there any way to enter the area with proper suit ???
* Updated game trainers and cheats daily
* Get notified when new cheats are added
* Request which games get new trainers
* Priority support with any problem
• 1152 x 600
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Sizzix Die #656740 Gift Card Holder "for you" 3D pop up, designed by Karen Burniston
Linen Card Stock, Die Cuts with a View
1/4" double stick tape, strong
9" x 12" piece of fabric
Craft Bond Glue Stick, Elmers
Black "The Fabric Brush Marker," Marvy
"Gold" spray paint, Krylon
"Pale gold Leafing Pen," Krylon
Glue Dots, mini 3/16"
Checkerboard ribbon flowers
6-1/2" x 11-1/2" card stock
9" x 12" sheet, Steam-a-Seam, The Warm Company
Print out from computer, "Thank You" (use favorite font)
iron, scissors, rotary cutting tools
Cut out a "frame" and spray with gold spray paint. Paint remaining die cut with fabric paint marker. Use pale gold pen to highlight "for you." Adhere double stick tape where mentioned in How To Video.
Iron steam-a-seam onto wrong side of fabric. Iron to inside of card. Trim where needed with rotary cutters. Fold card in half. Position and iron a 2" wide and a 1/2" wide strip onto the cover, where desired. Print "Thank You" and glue to front of card with glue stick.
Adhere ribbon flowers onto front of pop up with a few 3/16" glue dots. Adhere pop up into card. Enjoy!
Have Fun...I did! Click on the Sizzix blinky in the sidebar and finish the hop!
*I received product to make this card.


text: Monnalisa, a European-inspired bar, located on the second floor of Hotel Sorella features an outdoor lounge and adjacent pool. Serving specialty wines, cocktails and a delicious light-fare menu, Monnalisa stuns its guests with an alluring ambiance, which includes a dreamy starlit ceiling and a central fireplace as the bar's focal point. The open-air courtyard with a rooftop infinity pool and draped cabanas overlooks the plaza.


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I am back again. Today I want to share a set of tags that I made with distress inks. These days I am going crazy over distressing and embossing. Here I have used only distressing technique.
Each is of the size 3 x 1.5 inches. I got so addicted to distressing that I even inked the tiny flowers. I embossed these on the inkessential's blending foam with my embossing pen (again a RAK from Hussena!). Since foams already had leftover inks so their edges got inked while embossing :D
A different view.
Individual picture of tags.
2. Simon says stamps challenge - Anything goes
3. Do you stackup - Rainbow - Atleast 3 colors (I have used blue, yellow and red)
4. Sparkles forum challenges - Anything but christmas card
5. Cupcake craftroom - Anything goes
6. Crafty cardmakers - Use it 3 times ( I used swirl stamp 3 times)
8. Truly madly crafty challenges - Anything goes


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Poem: Ulcer
I was very angry this day searching for a solution. In my dark days I
typically turn to the stars at night for answers.
The acid cauldron within boils
Overflows as vapors rise
Singing eyelids pursed from the orange haze of the tempests' breath
Toxic air labors the inhale
As the Demon's chain enrapts
Twisting tighter around the roar of a fading pulse
Death sits awaiting
The welcoming seductress awaiting
A kiss to dissolve fears and inequities awaiting
The cry before dawn as the shadow's swallow sits quietly awaiting
The beginning I
The end I
A chance to start new
A chance at freedom
As with arms outstretched
Shackled I sit crying
Waiting for the deliverance
As the brass key hidden within the comet's tail falls
Streaming across the sky into tomorrow
No comments yet.


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Friday, April 29, 2011
Mother's Day Special ~ Get a FREE print :)
From Thursday, April 28 to Saturday, April 30, purchase a 8x10 or 11x14 PRINT in my Etsy Shop and you will get a FREE PRINT!
Send me a little note in the "message to seller" or email me to let me know which free print you want.(Limit one 8x10 free print per order) Click here to visit my Shop!
All domestic orders will ship Priority Mail, and packages should reach their destination in 2-3 days. Just in time for Mother's day!
Happy Royal Day ;)
Posted by Valentina Harper at 12:27 PM
3 comments:
- marlenedesigner said...
Cute print!
- April 29, 2011 at 5:04 PM
you should try an octopus image :)
- April 29, 2011 at 5:24 PM
- Lilia said...
Oohhh, apenas hoy 3 de mayo estoy viendo esta promocion =(
- May 3, 2011 at 10:44 PM
Subscribe to: Post Comments (Atom)


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And the colors of these papers (Mostly Hip Hip Hooray) are so bright and fun! I cut the envelope with my silhouette and altered the dimensional piece on the left by cutting it into a heart shape. Nothing like stretching your embellishments!
By the way, have you seen the new releases that Pebbles has shown on their blog today? Here are a few of my favorite pieces:
Love tags and those envelopes are too cute!
I don't think you can ever have too many journaling cards or phrases- I'm so glad that Pebbles has added these to their repertoire. These are so great for cards and even Project Life!
I'm a sucker for banners and those dimensional stickers are SO cute. And more ABC stickers? Yes, please!
And, this Halloween line is so cute! I love that it comes in a 6x6 pad- I'm seeing a lot of Halloween cards in my near future!
Have you been following the Simple Stories blog? They've got three great new releases plus a BIG! announcement today so make sure you check it out! I'll be back tomorrow with a re-cap of my favorites from each of their lines!


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Benefits Of Hiring Nursing Staff Through Recruitment Companies
The employment process is costly and demanding. Hospitals use recruitment companies to hire nurses as it's cheaper and more effective. Here are benefits of such companies.
Many hospitals lack the time, resources and expertise essential for managing the employment process. For such organizations, recruitment companies are useful. The companies implement the recruitment and selection process for such organizations. Some of the companies offer temporary staff while others supply candidates for temp-to-hire working arrangements. Irrespective of the engagement type, hospitals gain certain benefits from using recruitment companies.
Recruitment companies have higher expertise requirements than most employers. Using an internal recruiter can elongate the recruitment process for getting qualified nurses. Recruitment companies offer service quality which surpasses that of the best in-house recruiters at much lower costs. The continuous placement of employees give those from recruitment companies a higher level of expertise in recruitment practices, job knowledge and employment trends. Like the case of nurses being discussed here, they also have a higher specific industry expertise.
Using recruitment companies means decreased costs related to hiring of applicants screening and recruitment staff. As these companies manage the whole process of employment for hospitals, they unburden them with costs associated with pre-employment assessments, background scrutiny and drug screening. Additionally, hospitals save the money they would have used for processing payroll and benefits. Small employers discover that they can fully rely on the best medical staffing firms Texas for example, to find them employees while they still enjoy significant savings.
Hospitals that use recruitment companies to hire temporary staff get the opportunity of observing qualifications, performance and work habits before finally offering permanent appointment. This normally cuts turnover down once the trial period expires and both nurse and hospital are satisfied that the job fits perfectly. Using these companies to fill high-volume placements results in great savings associated with training, intangible turnover costs like staff morale and tangible turnover costs for employers.
Recruitment companies usually have a wider network of nurses available to them than, that of most hospitals. Hospitals which intend to hire workers on a seasonal basis for example, must advertise their job openings, interview and screen candidates, and process the documentation of all new nurses they hire. All these steps are taken for a period of employment which is relatively short. On the other hand, recruitment companies might have built relationships that will ease the process for them. They might have nurses they have already verified as being reliable, dependable and responsible. They will have such nurses who will be ready to fill the vacancy even if it is in a matter of hours or days or, even instantly. Recruitment companies constantly maintain a broad network which they can tap into at any time. They tap into it to get potential employees who will be ready to fill any position an employer anticipates or has open.
Most times it is cheaper and more effective for hospitals to use recruitment companies when hiring nurses. A popular healthcare staffing agency in Houston, TX, is known to have various such hospitals in its clientele.


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A few of my favorite pictures of Lake Bluff during the past years-
Wednesday, April 13, 2016
Leaving Lake Bluff
A few of my favorite pictures of Lake Bluff during the past years-
6 comments:
- Katha said...
Oh Susan, I will miss you so! The picture of the snow covered porch did me in...and the arbor, I remember how happy you were when you came home from a trip and it was waiting for you. Such a wonderful labor of love. I have to stop because I can't see the screen through my tears.
Thank you for all you have ever done for me and my family!
Until we meet again...
- 13 April, 2016
- Christy said...
To say you have been a positive influence in my life is an understatement. All those Saturday's stopping by the store to hang out, the wonderful parties at your house, the out of this world book you created for your "Farmettes", your recipes, your ideas, your help with my son's rehearsal dinner,.,,,,I could go on and on. And how could I forget the "fabulous" shoes you effortlessly created for me to wear on his wedding day! But the experience I will remember the most are our road trips to Atlanta..so much fun, so many laughs! I'm not crying because it's over; I'm smiling because it happened. This is just an extended leave of absence because I look forward to being your guest many times in your new home! Blessings and love to one of the best people I have ever met! Keep your eye out for a potential suitor for me....hopefully he does not wear overalls!!!
- 13 April, 2016
- JOAN LEWIS said...
Susan, Welcome to your new life in NC. Rik and I remember much how you and Jay were so instrumental in our wedding almost 8 yrs ago and of course Gail lives in all of us. Laurell and Christy are coming tomorrow to what we view as our paradise, Naples. Rik can work from here and I hope that you and Jay experience that same paradise in NC. Side note - Rik bikes 28 miles everyday before he sits in his office and he will come home and say I'm playing hooky
because i just saw Gail! Whenever
he sees a red solo cup on the side of the road we both agree it's a sign from Gail and we should all enjoy life! Enjoy!!!
- 13 April, 2016
- Laurell Banner said...
I am sure it was difficult leaving Lake Bluff. It is such a jewel tucked in by the lake.
You really showed the flavor of living in Lake Bluff with your fabulous pics.
However where you are going is a photographers dream. Between seeing your dream house being built and taking photos of all the nature surrounding you, it will be heavenly.
Wishing you and Jay all the happiness in your new adventure in life.
You are going to be truly missed.
However now I have a second home to visit.
- 19 April, 2016
Susan, I will miss so much your pics of the Chicago area and the memories they always evoked for me, a former Chicagoite. I truly understand all the emotions you are having right now. But, your move to NC has aroused my interest and I can't wait to begin to see the progress on your new home and all the fun things you will be doing. Good luck with the move!
- 19 April, 2016
- Sarah said...
Beautiful images, Susan. I know it's a bittersweet feeling. All the best with your new adventure.
- 01 May, 2016


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Buying a Website
Posted by Matt | Filed under AdSense, AdWords, Good Business Practices, Search Engine Marketing (SEM)
I'm advising a client who is buying a developed web site — content, domain name, all of it. It gets around 6k pageviews/month, so it's not big, but he wants to make a partial living off its ad revenue. Super, let's do this.
Ad Revenue GOOD (Hulk)
Yea, we all want ad revenue. So should we run Google AdSense ads and press the Easy Button, or make private ad deals by calling real people on the phone… doing it the old fashion way? The latter is going to be more lucrative. BUT you need to maintain relationships, invoice them, and take a paper check to the bank every month. So let's do private ad deals. More work but more money.
Read the rest of this entry » »»»»» »
Tags: ad buy, ad deals, ad revenue, AdSense, AdWords, cpc, cpm


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Jeffrey Pflaum, blogger on BAM, is also hosting CREATIVELY SPEAKING on the network's new show, PULSE (category: "Classroom Innovation"). Please check out the 12-minute podcasts on creativity, creative thinking, EI, social-and-emotional learning, and more.
Psychological Stories for Kids: Reading and Life Comprehension
Want to communicate with your students about what you believe are crucial ideas for living in this scary brave new world? Experiment: Make up your own original lessons so kids know where you're coming from, loud and clear.
"Here I Am, Here I Am: A Tale of Two Worlds" is a surreal story activity that shows children connections between reading life and real life. In fact, isn't this one key continuing and open-ended conversation in education: to relate literature to life? Even more important: Isn't the idea a road to self-motivated readers? Many articles you see describe how to engage kids in reading, but, for the most part, have little to do with the real deal, intrinsic motivation, which is, in my opinion, and also, supported by the research, fundamental to developing leisure-time and lifelong readers.
Think about it: There are fresh, inventive, artistic, imaginative, creative, entertaining reading universes waiting to be discovered by your kids. That is what I realized long ago and far away in the dinosaur days of education—the sixties—when teachers' guides were one of the important resources for teaching reading comprehension.
In attempting to show at-risk, reluctant, struggling, and even good readers how to discover the "scary" brave new inner worlds of reading I imagined would inspire them, I relied on an inquiry- and passion-based approach, or to put it simply, questions that would, hopefully, generate thoughtful answers. Through the process of "question storming"—creating or brainstorming one question-after-another—I conjured up questions for my lessons linking reading to living.
Creative, provocative, fun, absurd, challenging questions stimulated kids to dig and see deeply inside, to come up with answers about the story (reading comprehension), as well as inner-sights about themselves, their actions, behavior, and character/identity (life comprehension). When kids learned to connect their internal dots (life stories) to those external dots (literature), they began to realize and appreciate, what the links were between real life and reading life.
My short absurd tale, along with the reading and life comprehension questions that follow, require deeper thinking, reflection, sensitivity, creative thinking, and visualization. The life comprehension questions connected to the story can be motivate, empower, and can be applied to students' reading and everyday worlds.
Here I Am, Here I Am: A Tale of Two Worlds
Little boy Paul stared out of the window. He liked to look at the blue sky and gliding white clouds. Everything moved so slowly.
"Hey, see that?" Paul said to himself. "It's a bear with a fat belly. There's an island made of ice, too. And, gee, can you see the people and the faces in the sky?"
His mind drifted into the outside world. From one moment to the next, the sky pictures changed.
"Paul, are you upstairs?" his mother called. "Where are you?" Answer me, please. "His mind struggled to leave the sky and come back to himself. He glanced around and saw: his desk, books, pictures hanging on the wall, his stickball bat, and an old tennis ball. However, the pictures from the sky remained inside his head.
Paul tried to get rid of them. He breathed deeply, feeling the breath go all through his body as he approached the mirror. Peering into it, he realized that he was standing on the floor of his room. He took another quick glance. Turned away. Then looked again, smiled and laughed at his reflection. But this still did not work. The pictures stayed inside his mind.
His glance turned into a stare. Paul became hypnotized to his reflection. But a strange thing happened. He saw the blue sky and white clouds once again. Only now they were in the mirror.
His thoughts switched to Charlie, his parrot. Charlie would grab the bell that was attached to his mirror inside the cage. He would stare at his face, lick the reflection and then start laughing crazily. Paul used the thought of Charlie to help himself answer his mom.
He licked his finger and drew a picture of a smiling face on the mirror: two dots for the eyes, one dot for the nose, and a "U" for the mouth. To finish the finger painting, he breathed over the entire smiley face as if he were bringing life to his little picture in the mirror. The face became frosted, yet he could see the eyes, nose, and mouth clearly.
"Here I am! Here I am!" he said to the face, himself, and of course, to his mother.
Reading and Life Comprehension Questions
1. What is the first mind-picture or image you see in your mind?
2. What is the second or next picture you imagine in your mind?
3. Can you recall an experience when you stared out the window? Do you remember what you saw, thought, and felt at that time?
4. What are you thinking and feeling if you stare at a person, place, or an object? Describe what happens inside your mind and imagination by giving an example from your life.
5. What does Paul experience while looking outside the window? Can you get into his thoughts and feelings? Describe them by pretending to be Paul.
6. What does "His mind drifted into the outside world" mean? How does that happen?
7. Recall a time your mind drifted away. Where did it go? How did you bring yourself back to the present moment or reality?
8. How do you know Paul is totally into his own head?
9. How old do you think Paul is? Why?
10. What happens as Paul glances around his room? Does he "come back to himself"? Is it a problem for Paul to "return to himself"? Why or why not? Explain what happens.
11. When you are distracted, what is your method to get your concentration or focus back? What do you normally do? Does it work? Explain your answers.
12. Paul tries deep breathing and then looks into the mirror to get rid of the "sky" in his mind. Does it work? Why? Describe the picture of Paul that you visualize in this scene.
13. What strange event occurs after Paul becomes hypnotized to his reflection in the mirror? Describe the mind-picture you see. If you were Paul, what are you thinking and feeling at this point? Why?
14. From your own experiences, can you remember a time when you wanted to stay inside your head and not return to reality? What were you thinking and feeling? How did you snap out of it?
15. Paul's imagination runs pretty deep. In fact, all our imaginations run deep: there are no walls or dead ends where it stops. Imagination is infinite: it goes on forever. How can this be a good thing for you? How can it become a problem?
16. Paul's thoughts of "Charlie the parrot" help him return to reality: Explain how that happens. What images do you see of Charlie?
17. Can you recall a time you felt so "spaced out" that it got you a little worried? Describethe mind-pictures you still can see and your thoughts and feelings at the time.
18. How does Paul finally return to the "real world"? How does he use the mirror to come back? Describe the final mind-pictures you see.
19. Pretend you are Paul in this last scene of the story: What are you saying to yourself?What self-talk is going on inside you? Describe what you are doing as Paul using your own words. Take us through your experience of returning to reality.
20. You can get lost in: (a) a book, (b) your thoughts, and (c) a feeling: Describe what happens in each of these events. Give examples from your own your life. How did you handle them: for better or worse?
21. What are the connections between stories (literature) and your everyday life?
22. How can reading fiction and non-fiction stories help you in your life? Give an example.
23. What is the main idea or theme of the story?
24. What can you take away from this story? What have you learned? What can you use or apply from the story to your own life?
25. Think about this: Take a few minutes and reflect on books, novels, short stories, and poems you have read independently or in class. Did any of these works connect with, and affect, your everyday life? Explain your answer by giving an example (write the name of the work and its author if you can remember them).
26. As a reader, do you believe that books, stories, or poetry can change your life around for the better? Can books have negative effects or create harmful feelings, where your life becomes worse? Explain your answers.
27. Reading can help you find yourself or lose yourself: How can this happen?
28. What are your thoughts about Paul's experience? Is he aware of himself and what he is doing? Does he know what's happening or is he spaced out? Would you say he is living in the present moment? Why or why not?
29. Describe the "two worlds" in the story: Give examples of what happens in each one.
30. Were you able to change yourself and become Paul? Was it easy or difficult to make this imaginary change? Why?
31. Does a story come-to-life in your mind and imagination as you read it? Explain your answer.
32. Try this optional activity for fun: Contemplate, or stay focused on, the mind-pictures you visualized in the story. Briefly describe the images you see in your mind for the following parts of the story. What thoughts and feelings are triggered by each of the mind-pictures:
- Paul looking out the window
- Paul sees clouds that look like things
- Paul's room
- Inside Paul's head, mind, and imagination
- Paul looking into the mirror
- Imaginary "mirror" experience
- Visualization of "Charlie the parrot"
- "Finger painting" in the mirror
33. Do your visualizations of the mind-pictures change when you take extra time to contemplate or to look closely and carefully at them? How is contemplating a mind-picture different than reading-and-visualizing a mind-picture at the same time? Explain your answers.
Deeper Reading/Learning, Connecting Inner to Outer Dots, and Discussion Topics
After reviewing the stormed questions for the story, I compiled a list of areas that might be covered in class discussions. Keep in mind that all the questions do not have to be given in the written part. Some can be thrown in during the discussion as impromptu oral prompts for kids to answer.
"Life comprehension questions" enable students to find greater depth, meaning, and motivation in stories by adding emotional intelligence and intra- and interpersonal communication skills to the reading/learning process. This absurd tale can be used from grades 2 through 6; however, the questions would have to be modified for younger kids.
What can be discussed when you and your class talk about stories? My inquiry method for reading, learning, and experiencing allows teachers to roam, develop, improve, and expand the vast inner landscapes of children's minds, imaginations, hearts, and spirits, and also, to create self-motivation, emotional intelligence, and awareness. To support the statement, here are areas that would, potentially, be covered in class conversations:
- Mind-pictures
- Visualization
- Recall/Memory
- Students' past real life experiences
- Differences amongst the words: looking, seeing, staring, glancing, and gazing
- Life inside the mind and imagination
- Reality: the real world in front of our eyes
- Empathy, empathizing, becoming someone else: pretending to be a character in a story
- Experiencing: What is it?
- Discovering the psychology between-the-lines
- "Mind drifting" = distractions = leaving the present moment, the now
- How to regain self-control: techniques for students to get back their concentration or focus; relating their personal experiences and original methods
- "Cross-fertilizing students' ideas" on how to regain lost concentration
- Self-realization: Paul's insights and the students' realizations they make about themselves
- Problem-solving: How to do it?
- The limits of imagination: pluses and minuses
- "Triggers"/"Buttons" to push to return quickly to awareness or present time
- Re-focusing: How to do it?
- Mental image pictures or mind-pictures, thoughts, and feelings that are "distractors" for students
- "Spaced out": definition, description with real life examples from students
- "Zoning out": Why? Plus student examples
- Effects/Affects of pictures in in the mind: pluses and minuses with kids' examples
- Rating the ability to empathize with other people's situations on a scale of 0 to 10, where 10 means easily getting into someone else's head, and 0 means having a very hard time getting out of one's self and into another person (reasons given for all ratings)
- "Self-talk" as a distraction or a possible attraction: How does self-talk affect/effect you, your thinking, and your life, for better or worse?
- Using literature in everyday life: yes or no with explanations and examples
- Reflecting on things, on any thing: Do you reflect on your life, what happens to you? What happens if you use reflection in your life? Does reflection mean you will automatically have inner-sight? How can reflection change your world: affects/effects?
- Book/Stories/Poetry and transformation/change with real life student examples
- Words: Can they change your life? Written, spoken, read, and imagined words. Examples from kids of words that either affected or really changed their lives with descriptions of what happened.
- Finding/Losing yourself in a book: the process, what happens? What is it? How do you use it in your life?
- Self-awareness, awareness, present-moment, the now, being-in-present-time: definitions, descriptions, and student examples.
Optional points and potential questions
- Many ideas discussed—questions from the story—can be applied to other literature:novels, poems, and non-fiction (history, biographies, autobiographies, and memoirs).
- What is the level of awareness of a given character in a story? Is he/she living in present time? Does he/she reflect on things and gain greater inner-sights? What is his or her ability to think: critically, creatively, and futuristically? Can the person change? Does he/she have the "tools of change" inside his/her self, mind, imagination, heart, and spirit?
- What is contemplation? How does it compare to reflection as a "mental-emotional self-help process? What is the difference between contemplation and concentration or focusing?
- Inner versus outer reality: What are they like? What are the similarities and differences? How do we manage to live in both realities at the same time? How is that possible?
Additional resources for "Psychological Stories": See author's Bam Street Journal Posts:
- "Traveling with Students on a Lifelong Haiku Journey" (12/13/13)
- "Johnny, Wake Up and Read, Wake Up and Read" (7/29/13)
- "Teaching to Jumpstart Students' and Teachers' Creativity" (5/9/13)
- "Comprehending Aesop: Fables that Enable" (3/15/13)
- "Vocabulary Creativity and Expansion: Imaginary Word Problems" (11/11/12)
- "Motivating Ideas To Pump Up Adolescent Readers" (10/2/12)
- "Questions Educators Should Ask Themselves About Their Teaching Lives" (6/12/12)
- "Contemplation Writing: An Alternative to Journal Writing and Mindfulness Programs" (2/21/12)
- "A Novel EI Reading Experience for Adolescents: Jonathan Livingston Seagull by Richard Bach" (2/5/12)
- "The Reading-Writing and the Writing-Reading Connections: Two Ways to Get There" (1/14/12)
- "Silent Reading" (12/27/11)
- "Reading as a Three-Dimensional, Holographic, Virtual Reality" (12/11/11)
- "Intrinsic versus Extrinsic Motivation in Reading: Which is the Real Deal?" (11/15/11)
Also, you can go to www.JeffreyPflaum.com for more information and background to the author's educational projects developed and expanded over 34 years in the NYC Department of Education (1968 -2002). My book, Motivating Teen and Preteen Readers: How Teachers and Parents Can Lead the Way (Rowman & Littlefield Education, 2011), is composed of a thousand plus questions on reading and reading life experiences to motivate adolescents to read for some serious fun and self-entertainment.


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Scholarships, grants, bursaries, financial awards, loans… there are many financial support options for international students who wish to study on a UK course.
You can search for UK scholarships and find out more on the scholarships and financial support page of the Education UK website.
Scholarships specifically available to Burma nationals:
- The Chevening Scholarship Scheme, owned by the Foreign and Commonwealth Office, provides an opportunity for talented students and professionals to pursue their Postgraduate studies in the UK. For more information on Chevening Scholarships, please visit http://www.chevening.org or contact the British Embassy in Rangoon.


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The enemy within
By I.A. Rehman
THE enemy within has been nibbling away at Pakistan's vitals with vastly increased ferociousness and there is little evidence to suggest that the monster is being tamed.
The latest wave of sectarian violence in Gilgit-Baltistan has been going on for more than six weeks. On the last day of February, 18 people belonging to the territory were brutally shot dead after being forced out of buses in the Kohistan district of Khyber-Pakhtunkhwa. After the victims' identity had been established with the help of their national identity cards they were lined up and gunned down by a firing squad whose members were wearing military uniforms. The grisly operation had obviously been planned well in advance and bore the stamp of professionalism. The authorities made some noise but failed to nab the killers and eventually took refuge under the excuse that the culprits had crossed over the national frontier.
They were proved wrong on April 3 when the monster of intolerance raised its head in Chilas. Again a large band of armed militants stopped several buses on the Karakoram Highway and picked out members of the Shia community for slaughtering. This time the authorities chose to display their armed might. The army was called in and a nine-day long curfew was imposed. Whether this had any effect on the perpetrators of the sectarian strife is not known; what is known is the unbearable hardship caused to the curfew-bound population. Referring to the "terrible condition of the people of Gilgit-Baltistan", a student wrote on April 15: "…[T]he two million people of Gilgit-Baltistan are hostages in the name of security for the last 12 days. The transport system was closed down from the first day and that has caused shortage of food. There is no medicine left in hospitals. They blocked the cellular services and that cut the links among relatives. We don't know what is happening to them. "The government has failed to maintain law and order. Instead of taking serious action it only makes statements. The trouble is within a five-kilometre area of Gilgit. Four forces were operating in the area — the FC, Gilgit-Baltistan Scouts, Rangers and the police. Now they have called in the army. No improvement yet. We are a peace-loving people. We want peace at any cost. For that we are ready to support the government and all law-enforcing agencies. At the same time we are human beings. We need food for our survival. We need medicines. We need your support."
The young student's cry of anguish is without art or labour and must carry greater weight than the empty rhetoric of professional politicians. Now peace is reported to be returning to the trouble spots in Gilgit-Baltistan. But for how long? There is no use pretending that successive eruptions of sectarian violence in that territory are of local origin or are caused by stray incidents. The people of Gilgit-Baltistan have been the target of discrimination and oppression because their majority subscribes to the Shia faith. For this reason, they were denied elementary legal and political rights for decades. Now their strategic location has become a source of their misery. The new breed of militant hard-liners is apparently determined to subdue the local population by any means, including a forced change in the territory's demography. Thus, the sooner the government stops treating the periodic bloodletting in Gilgit-Baltistan as a routine law-and-order matter the better it will be.
But Gilgit-Baltistan is not the only place where Pakistan's worst enemy is seen in action. At the other end of the country, it is targeting the Hazara community of Quetta in what is looking more and more like a sectarian-motivated pogrom. Two dozen Hazara Shias were cut down within three days. The victims have done everything possible to remind the government of its duty to protect them. They have curtailed their normal activities and have been disposing of their property at throwaway prices — this is perhaps one of the objectives of their tormentors. Here too the perpetrators of violence are believed to be the extremists from outside Balochistan who have set up regular militias with the purpose of challenging the existing order in Pakistan and the neighbouring countries. This enemy can be seen elsewhere, too. In Karachi the, same hand is targeting Shia professionals. Recently, it displayed its handiwork in Chenab Nagar where it assumed the form of a few policemen. They tortured an innocent teacher to an extent that he could not survive. Torture to death in custody is quite common, but since the victim in this case was an Ahmedi citizen they lost all sense of human mercy.
Unfortunately, this enemy within has been allowed to grow stronger and stronger over the past many decades. The state tolerated him as an ally in its confrontation with the advocates of a democratic, egalitarian order. The military rulers nourished him and pampered him as a key figure in their strategy to conquer the land and the people of Pakistan over and over again. Now he is openly challenging the constitution and the laws of Pakistan and has established his monopoly as the sole interpreter of the official religion of the state. At the moment, this enemy is targeting only the communities vulnerable because of their belief or the parties in power. But he will not spare the opposition parties either. The religio-political parties' turn may come last of all but they too will fall under the axe. It is becoming increasingly clear that Pakistan can somehow scrape through the many crises it faces today but it will not be able to survive the drift towards a capitulation to the demons of religious intolerance. The ubiquitous enemy we are talking about has certain advantages over the state gendarmes. He can easily melt away in any congregation. He is disarmingly modest, does not appear to be materially corrupt and the corruption of his mind is too subtle to be evident to ordinary citizens.
Also, unlike the mercenaries in state service, he believes in his mission and is keen to die for it. It will not be possible to defeat this enemy unless all parties and people of goodwill come together, sink their differences and establish all Pakistani citizens' equal right to the freedom of belief. That is the only route of salvation and we do not have much time to cover it.–Dawn


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It is undeniable that to lose weight permanently and safely, a healthy diet and regular exercise is required. Exercising helps in burning calories and in building muscles hence increasing the body's metabolism and eventually decreasing body weight.
A combination of simple exercises with circuit exercises or aerobics exercises will give you the desired results. Discussed below are a number of exercises that will help you to cut the extra fats.
Article Contents
1. Kettlebell
Kettlebells are balls that are iron cast and fitted with a single handle. The weight of these balls is not evenly distributed meaning that your body will need to work out such that it stabilizes you as well as counterbalance the ball's weight. This is a hardcore workout that is capable of burning 400 calories in just twenty minutes. It also helps in strengthening your core, improves posture and balance and majorly targets all the core muscles and the stabilizing muscles too. This kind of exercise involves the whole body hence it increases your metabolism rate allowing your body to burn the fats faster, it additionally gets you heart pumping faster hence allowing you get an aerobic exercise or workout.
2. Swimming
Swimming is effective in burning 400-700 calories in an hour. It is an effective exercise for toning as well as weight loss. It is a low impact exercise that tones, strengthens and conditions the entire body. Swimming involves all major muscle groups; the abdominal and back muscles, legs, arms, glutes and legs muscles. It can be used in combination with other exercises like walking and running or you can choose to entirely rely on it as your way of keeping fit.
It is most suitable for people suffering from asthma that is exercise induced as the warmth and moisture in the water helps in keeping the airway clear. It is also ideal for expectant women who are in their first trimester, individuals battling with arthritis, musculoskeletal conditions as well as obesity.
3. Elliptical Trainer
This is a low impact full body workout. The elliptical trainer is easier on the handles as compared to the treadmill; it has movable handles to assist you to get a better workout on the upper body in addition to working your lower body. The machine allows you to choose the level of intensity and the raising and lowering of the ramp as well as the backward movements allowing targeting of different muscles in both the front and back of your legs.
If you are an average trainer, you are in in a position of burning about 600 calories in every hour. The elliptical trainer eliminates the impact of running and saves the knees as well as other joints from abrasion. This type if exercise is recommended for people who suffer from musculoskeletal conditions, arthritis as well as obesity.
4. Running
Running helps in building strong bones and connective tissues and maintains a healthy heart pump to prevent the risk of heart disease, certain cancers as well as stroke. Additionally, it helps in burning about 600 calories per every workout hour. Interval training can aid in increasing the amount of calories you burn daily. It involves short spurts of between 30 second to two minutes of top speed running.
5. Cycling
Cycling is another low impact workout with high rewards that helps you in losing weight. Depending on your speed, body weight and terrain of bicycling, this exercise helps you cut down calories amounting from 372 to 1100 per hour. It is easy on the joints as compared to running and even a beginner can easily ride for long miles without feeling any impact. Outdoor bicycling is best as the varied terrain allows you to strengthen your lower body and achieving a good cardiovascular workout. You can also practice a routine of cycling to your work place if you live near your where you work.
6. High intensity interval training. (HIIT)
This is one form of exercise that is most effective. To lose maximum weight, you only need to engage in this exercise type three times a week for periods of 20 minutes. This type of workout can be done with several exercise forms. It mainly consists of short bursts of activities that are intense followed by a period of lower intensity or complete rest. You can incorporate instances of biking, running, swimming, weight lifting and or running at intervals of twenty minutes. This burns more calories as compared to an intense exercise of 20 minutes. This exercise type is not recommended to beginners until they have fully trained.
7. CrossFit
This type of exercise is only suitable for individuals who have been regularly training as compared to beginners. It was originally designed to train Special Forces and first responders. It involves endurance exercises, weight lifting, plyometric, speed and strength training, Kettlebell routines among other activities. CrossFit incorporates a number of exercises and hence you are less likely to get bored while working out.
The advantage with this kind of workout is that it is designed to target all major areas of physical fitness running from cardiorespiratory fitness, speed, flexibility, power and endurance. With CrossFit there is no day exercise that matches the other. Every day is characterized by its own workout plan.
It is worth noting that this kind of exercise is not for those who are not accustomed to regular exercise or the faint hearted. It is a highly effective way of burning calories and extra fats increasing the body's metabolism, and improving the physical endurance and stamina.
8. Skipping Rope
Rope jumping is an easy way of shedding off the extra weight. 10 minutes of rope skipping is equivalent to an eight minute mile of cardio benefits. One hour of jumping rope burns more than 800 calories and it works on the arms, legs, the core and helps in strengthening of the joints and bones. It is also a good activity to help improve coordination, endurance and agility. However it is a high intensity activity and hence you do not need to complete the full hour of workout so as to achieve the benefits.
9. Step Aerobics
Step Aerobics is a low impact exercise that has excellent calorie and cardio burning effects. Engaging in 45 minutes of step aerobics burns about 550 calories with the main target being in the leg muscles, hips and bums as well as the core muscles and improves coordination.
One hour of step aerobics is equivalent to taking a seven mile run in terms of the amount of cardio and fat burning benefits. You can choose to enroll with a gym to for the step classes or better still buy your own machine and conduct the workouts at your home with the help of a DVD.
10. Treadmill Rounds
The treadmill though it tends to become boring while running or walking on it is one of the best ways of burning the extra calories. This has led to the need of the treadmill rounds. The rounds use the treadmill to increase the heart rate with subsequent floor exercises that involve much of resistance training for strengthening the muscles and increase metabolism hence making your body be in a position to burn more fats all through the day.`
Treadmill rounds are short and intense allowing you to give your whole body a workout that involves cardio benefits. There are three rounds in total and each is performed thrice in succession before proceeding to the next round. Before you start the next round, adjust your treadmill to a 10% incline for the period of the workout.
· Round one
Set the treadmill's speed to 10.5 miles per hour then run on it for 30 seconds before hopping off to do 10 pushups followed by 10 lunges. You can repeat this another two times.
· Round two
Increase the treadmill's speed to 11 miles per hour. Run for thirty seconds then perform 10 curls with weight on each hand and then do 10 crunches. This is repeated another two times.
· Round three
Set the speed to 11.5 miles/hour then run for 30 seconds, and finally do 10 squats and 10 pushups.
There are always more exercises to lose weight and even just getting up and walking the dog, mowing the lawn, anything to get the heart pumping just that little bit faster will work wonders for your body and spirit.


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So word comes out that Chevy's new 'Green' car, the Chevy Volt is going to sell for the insane amount of $41,000. Are they crazy?
The long-anticipated Chevrolet Volt, General Motors' electric car, will cost $41,000, the company announced Tuesday, leaving consumers to decide whether its environmental appeal is worth a price far above that of similarly sized conventional autos.Electric-car technology has been around for years, but the high cost to make the vehicles has prevented automakers from producing them for the mass market. The price announcements for the Volt and its electric rival, the Nissan Leaf, have been highly anticipated as a result. Nissan, the only other major manufacturer expected to bring such a vehicle to market this year, said the Leaf will cost $32,780.GM and Nissan are relying on a $7,500 federal tax credit for buyers of electric vehicles to offset some of the added cost, and they're hoping that the allure of their novel power source will make up the rest. - Washington Post
First, forget the tax credit because you need to pay for the whole car, and I suspect that many people once they get the credit, will use it to either pay other bills, such as higher interest rate credit card, or simply blow the money on some other personal 'reward.'
A look at a car loan calculator gives an $800 monthly payment for a 5 year loan. This is on top of insurance and other costs. For most all Americans, this is an unreasonable monthly expense for a car to the point of being irresponsible.
Given the amount of debt that many Americans are carrying, this car does not make sense given the investment required. Hell, I wonder when it would make sense given that there are many nice alternatives as half the price. And since many families are 2+ car families, this choice is a great way to load up on crushing debt.
And people wonder why GM was in financial trouble. This car is a good example why. buying this car will just give you a share of GM's troubles.


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