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As you might suspect, the intent of these monthly writings is to share our Brick Bodies experiences with others and, perhaps, motivate you to try new things when you visit the gym. Well, I have been bad, in fact, very, very bad, so far this summer. If I couldn't inspire myself to make it to the gym on a regular basis, how can I write something that would inspire you?
So, even though I have found numerous reasons not to workout at Brick Bodies, it does not mean that I have become a complete couch potato; where there is even a tiny bit of desire, there is a way to make things work. It is in this spirit that I am going to share my "Helpful Hints from the Commish."
Always remember that people can and still do get exercise without having to go to a gym.
If you have a 3-year-old granddaughter who is a continual whirlwind, you can count watching her for four hours as a total workout. Bending, picking up things, helping her bake a pie, cleaning at least 25 bowls, measuring cups, utensils (not to mentions floors, tables, and dogs) and I believe you have done enough for one day. Treat yourself to an early bedtime.
One day a week go and play outside for yourself. For me, it's golf. For my wife, it's gardening, and this overflows into another "exercise" for me. I'm not a "weeder" but Pam is. My idea of weeding is getting our weed dragon (a flame-thrower-like contraption attached to a 20# can of propane) and defoliating. This method leaves little for composting and since Pam likes to compost, she fills heavy containers with lots of unwanted green stuff, and I lift those bales and tote those barges to wherever she directs me. This is, of course, another usage of muscle groups and free weights in a real-life application.
If you work outside in the sweltering heat, we have had lately, stay hydrated and put everything you have into whatever you are doing. Work up a good sweat. A couple of Saturdays ago I worked nine straight hours cleaning some stainless steel rabbit cages. They were disgusting with caked on, well, you can just imagine what was caked on. By the time I finished, those cages looked almost brand new again and, though tired, I felt it had been a day well spent. Even though I tried to stay hydrated, I lost almost 6 pounds that day. Of course, it was sweated out, and, for me, this meant I could expect to get some cramping in my legs later that night.
Now here is the helpful hint to remember: for reasons unknown, a bar of Ivory soap almost immediately causes knotted muscles to relax. My mother swears by this and will sleep with a bar in bed to prevent and/or relieve her leg cramps; but, since I never had a bar of Ivory soap handy, I never tried this technique. Expecting the worst, I found an old bar of unopened soap that was at least 15 years old, and I was ready. This time, my hand cramped rather than my leg, and I struggled to single-handedly unwrap the bar because the wrapper had melded to the soap; but, lo and behold, immediately after rubbing that old Ivory soap on my "locked" hand the cramp disappeared. The same thing happened with a leg cramp later that evening. Now I keep a brand new bar in my nightstand. Just in case, you know.
One last hint: Summer is the time indulge in fresh, just picked foods. We used to love cubing eggplant, battering it and deep frying. Yummy. Now I cut it into pieces, shake them in a large ziplock bag with just a little bit of olive oil, garlic, and spices and cook in the oven at 425 degrees; very low fat, huge flavor, and no "fryer's remorse."


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What Does Dish Networks's Spectrum Mean for Verizon Communications & AT&T Inc.?
AT&T's acquisition of DirecTV was bit of a head scratcher due to Dish Network being considered a much more attractive target due to its enormous spectrum. A recent report suggests that Verizon Communications Inc. agrees with this notion, which could cause several effects for shareholders.
Where's the spectrum?
AT&T's near $50 billion acquisition of DirecTV significantly boosts its presence in the television space. DirecTV has 20 million U.S. and 18 million Latin American subscribers, which will add to U-verse's 10.7 million users and give AT&T a great deal of leverage in this space.
Apparently, AT&T is trying to build on a U-verse segment that's growing at 25% annually and now accounts for 10% of the company's total revenue. However, analysts have been quick to notice that DirecTV lacks any spectrum assets, which is a key component in dictating just about all merger and acquisition moves of large telecom companies.
What is spectrum?
Spectrum is important because it allows for the free flow of data, and with newer smartphones needing more data and consumers using these devices more often, such flow is important. Essentially, data can be compared to vehicles and spectrum an interstate. When too many vehicles crowd an interstate, the flow of traffic begins to slow. However, if that interstate is widened or alternative routes are created, those vehicles can flow at a faster pace.
This example is a good illustration of why spectrum is important for telecom companies, explaining why most large acquisitions involve large spectrum assets. For AT&T to spend near $50 billion and not gain new spectrum, it has created a lot of questions.
Will Verizon get even stronger?
With that said, Verizon is clearly AT&T's largest competitor, and just recently spent more than $100 billion to take full ownership of its wireless business. Verizon now has more leverage in the wireless business, which could explain why AT&T felt the need to purchase DirecTV as a hedge. News has since surfaced from the New York Post that Verizon is very interested in acquiring Dish Network's spectrum.
Reportedly, early talks have already begun for Verizon to purchase the assets in what could be a great deal for both companies. Dish owns a spectrum valued at more than $20 billion that it worked aimlessly to get approved by the FCC for mobile use.
Is this good for Dish?
Spectrum is separated by high and low frequency, with the former being great in urban areas with a higher density of usage. Seeing as how the majority of data is used in more densely populated areas, this would be a big win for Verizon. Also, since Dish Network failed to acquire or partner with any of the national telecom companies, it would allow it to create value on an asset that is currently unused in the mobile space.
Moreover, Dish has been very aggressive in a low interest rate environment, and has total debt of more than $13.5 billion with $4.6 billion being current liabilities. This has allowed the company to strike significant content deals, grow throughout the U.S., improve its technology, and become more competitive against DirecTV.
However, with AT&T now owning DirecTV, Dish doesn't have the leverage on its balance sheet to make those same investments twice. As a result, a $20 billion spectrum would pay off all debt and add to its near $9 billion cash position. Not to mention, Dish could focus solely on growing in its core business, all of which is good for shareholders.
Foolish thoughts
As for Verizon, the full stake of its wireless business, combined with highly valuable spectrum, could be too much for AT&T to handle. Verizon's 4G LTE network is already the nation's largest, covering 97% of Americans, and would allow it to improve the speed in markets that are most valuable and crowded. All in all, Verizon acquiring Dish's spectrum looks like a win for both companies, and perhaps a loss for AT&T's wireless business.
Your cable company is scared, but you can get rich
You know cable's going away. But do you know how to profit? There's $2.2 trillion out there to be had. Currently, cable grabs a big piece of it. That won't last. And when cable falters, three companies are poised to benefit. Click here for their names. Hint: They're not Netflix, Google, and Apple.
The article What Does Dish Networks's Spectrum Mean for Verizon Communications & AT&T Inc.? originally appeared on Fool.com.Brian Nichols owns shares of Verizon Communications. The Motley Fool has no position in any of the stocks mentioned. Try any of our Foolish newsletter services free for 30 days. We Fools may not all hold the same opinions, but we all believe that considering a diverse range of insights makes us better investors. The Motley Fool has a disclosure policy.
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subset: commoncrawl


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Glasweigan girlies with guitars. The elements are all in place for something a bit special and the girls do not disappoint.
Following on from their kick-ass debut single 'Rock'N'Roll Freak / Hip To You' was always going to be a challenge but one met in the only way the girls know and that is head on! 'Ijustwannastickmyheadinthebassdrum' is all down-tuned sludgy guitar riffs, thumping drum beats and in Ros Cairney** they have someone who can not just hold a tune but belt it to you with such bitter sweet ferocity that it's simply spellbinding. OK, the lyrics may be slightly dodgy ('I wanna kiss ya till you come / I just wanna stick my head in the bass drum') but that doesn't matter. This isn't a call for world peace, this is a call to arms for those ready, willing and able to rock!
The days of Shriek! are a long way behind the girls now but so what? This is the first band in ages who not only have a great band name, they can back it up to the hilt.
7Colin Weston's Score


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Sadly if you want Evernote to work on Linux you may have to stick with the web version. After updating Evernote to the latest version on Linux (Mint 13) it has ceased to work which is very frustrating.
You can find my earlier article with a version which works here.


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Dale Roberge II was born September 11, 1960 in Minneapolis, MN. Dale grew up in Edina, MN and attended Brown College before accepting a position at Rockwell Collins in July 1985. Dale continued his education at Mt. Mercy University graduating Magna Cum Laude with a Computer Science Degree in 2003. Dale has remained with Rockwell Collins; his current position is Senior Systems Engineer.
Dale was raised to Master Mason in June 1995 at Marion Lodge #6. He has served as Worshipful Master twice. At the end of 2015 he retired from the role of Secretary of the Lodge after 5 years. He also serves as President of the Marion Masonic Temple Board. Dale also is also a Board Member of the Clothe-a-Child charity. Dale joined El Kahir Shrine in 1997 and currently is a member of the Directors Staff, Kruzers, Hospital Dads and Grundy County Shrine Club.
Dale married Julie on June 28, 2003 in Cedar Rapids. Dale has 2 step daughters, Cait of Iowa City and Shelby a junior at University of Iowa in Iowa City. Dale and Julie enjoy spending time on their trike and traveling.
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To The Assistant Rabban


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Sizable numbers of immigrants also arrived from Balkan countries (Bulgaria and Montenegro). There is a large Armenian community and the Chubut Valley has a significant population of Welsh descent.
|Columbia and Yale Universities
|Environmental Performance Index
|38 out of 149
|The Economist
|Worldwide Quality-of-life Index, 2005
|40 out of 111
|Fund for Peace
|Failed States Index
|151 out of 177
|Heritage Foundation/The Wall Street Journal
|Index of Economic Freedom
|107 out of 157
|International Living
|Quality-of-life Index, 2008
|13 out of 192
|Reporters Without Borders
|Worldwide Press Freedom Index
|68 out of 173
|Transparency International
|Corruption Perceptions Index
|105 out of 180
|New Economics Foundation
|Happy Planet Index
|15 out of 143
|United Nations Development Programme
|Human Development Index
|38 out of 177
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