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Our 2017 Summer Road Trip Round-Up8.18.2017
Sponsored by Firestone Complete Auto Care.
Welp, Isaac has officially been in school for a week with Emi and Zachary not too far behind him. This summer has definitely flown by, but what a summer it has been. Never in a million years did I think in three short months, my family and I would go on 5 big road trips across our home state. But, I'm so glad that we did it because the memories we made are priceless (i.e. that one time we stayed in a tipi at Bryce Canyon and Benson refused to sleep in there. So Dave had to sleep with him in the car the entire trip. Or that other time we drove to Dinosaur National Monument and almost got sideswiped by an elderly driver that forced us into oncoming traffic and some how came out of the whole thing without a scratch or dent on our car.).
A lot of miles were put on our car. But I wouldn't have it any other way. Especially because I knew Firestone Complete Auto Care is offering some pretty amazing deals right now that would make it very easy for me to take my car in and get things fixed in a jiffy.
If you are one of those lucky families who doesn't have to go back to school until mid-September and is looking for one last hoorah for your family; you should definitely check that out! Here's a round up of all the amazing places my family visited and the fun things we did in case you are thinking of coming to Utah.
2017 Summer Road Trip Round-Up
Participated in children guided activities at the Visitor Center
Hiked the Navajo Loop
Camped in a tipi at Rubby Inn Campground
Drove through the park at night to look at all the stars.
Hiked the Temple of Sinawava trail and play in the river at the end.
Hiked to Weeping Rock.
Hiked to the lower emerald pool on the Emerald Pool Trail.
Visited the Grafton, Utah ghost town.
Orderd Pizza from Zion Pizza and Noodle Company and ate it outside in the local elementary school. They have a great fenced in playground, field and tennis court. So while they kids run around, the adults can relax.
Saw a life size stegosaurus, a few dinosaur bones, and other neat artifacts at the visitor center.
Took a shuttle up to the quarry to look at dinosaur fossils and skeletons.
Visited some nearby petroglyphs that are just east of the visitor center.
Stopped to look at some petroglyphs.
Ate lunch in Escalante, Ut at the local park that had a playground and quaint self operating splash pad. Then went on a self-guided tour of all the historic surrounding homes.
Drove through Grand Staircase Escalante-National Monument.
CRYSTAL RANCH LODGE in ALTAMONT, UTAH
Went fly fishing.
Drove out to Moon lake and hung out on it's sandy shoreline.
Rode four wheelers.
Went kayaking/canoeing.
Whether you are planning one last summer family road trip to Utah or somewhere else, make sure to take advantage of Firestone Complete Auto Care's deals that they currently have going on so that a functioning car is one less you have to worry about when you hit the open road.


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As technology becomes more advanced, the number of opportunities to complete transactions and communicate online increases.
Here is a project that is easy on your bottom and your wallet!
My absolute favorite meal of the day is breakfast. In fact, one of my favorite dinner meals is "breakfast for dinner".
How to save time when preparing your kid's lunch for school.

subset: commoncrawl


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Tina's journey to create this fragrance has taken her across Italy, into Sicily and from the luxury French perfume and fashion houses of Paris to the centre of Australia. In Australia Tina and her collaborators are working with traditional indigenous native title holders who are providing sandalwood for the fragrance.
Renaissance combines ingredients including Boronia, Iris, Mimosa, Musk, Rose, Cedar, and Vanilla taken from France, Italy and Australia.
The concentrate comes from Paris and is assembled in Melbourne Australia.
We have a small dedicated team to ensure prompt and safe delivery.
Renaissance will not accept responsibility for any lost or delayed shipments as a result of Australia Post. However, please feel free to email your query to our Customer Service team at firstname.lastname@example.com and we will do our best to assist you.
- Shipping Costs
All domestic orders will be shipped Australia wide for a flat fee of $15.
- International Shipping
International orders will be shipped for a flat fee of $20 for an individual item or $25 for multiple items within the same order.
- Delivery time
You can expect domestic deliveries within 5-7 working days.
Orders and Payments
Please be aware once your order has been placed it has therefore begun to process and no amendments or cancellations can be made. We are not able to combine orders, pre-orders inclusive.
Please allow 24-48 hours for the warehouse to prepare your package. Orders placed over the weekend will not be processed until the following Monday. Customers will be notified via e-mail once their order has been dispatched alongside a tracking number (provided you selected tracking).
All indicated product prices and payments are in AUD dollar currency.
We accept the following payment methods: PayPal, Visa, Mastercard and American Express. Transactions are accepted securely at the time of the order placed, pre-orders inclusive.
- Has my order been successful?
All successful order transactions will receive an order confirmation email within 30 minutes. If you have not received your order confirmation email, check your email junk or spam folder.
- How do I change my order after purchasing?
We process and pack your order as fast as possible. If your order has not yet shipped and you require an address change, contact us. Please note we do not split or combine orders.
- What payment types do you accept?
1. Credit Cards (including Visa, MasterCard, American Express)
2. PayPal
- I only received part of my order. What do I do?
Please be sure to open and check the contents and packing slip carefully.
If the missing item is not displayed, then the item may be on back-order at the time your order was shipped. Once the requisite stock arrives to us, we will ship out the remaining items from your order as soon as possible. If your packing slip does indicate your item contact us.
We utilise industry packaging to ensure the integrity of our product to the best of our abilities, however, during transit, some items occasionally receive minor damage. If you are absolutely unsatisfied with the condition of your product you receive, or wish to request a return, please contact us.
- How do I return an item?
If you would like to return an item, please contact us, citing your order reference number and nature of the return and we can guide you through the returns process. If the return relates to a change of mind, please be aware that you must contact us within 30 business days of receiving the item (see our return policy below).
- What are my options when returning an item?
If defective – refund back to your original payment method or exchange (depending on stock availability).
- Have you received my return?
Once received, your request will be processed within 1-3 business days to when it is received. For refunds, please note that your financial institution may need 3-5 business days to clear the funds back into your account.
- What is your return policy?
If you are returning an item(s) for change of mind:
- The item(s) must be returned within 30 business days to when it is received.
- The item(s) must be unused.
- The item(s) must be in the original packaging.
- You must provide proof of purchase.
- You are responsible for the costs of postage and you bear all liability until we have received the item(s).
If you are returning the item on the basis of a damage/defect/breach of consumer guarantee we will cover the cost of postage.
- What if the item is faulty?
We aim to provide our customers with products of the highest standard and quality. If you have received an item with a defect, please contact us so we can guide you through the returns process and help resolve the problem. Please note that we'll need a photo or two showing the defect/fault, which will speed up the returns process for you.
- What if I don't have the original packaging?
If you are missing our delivery box or satchel, use a similar sized cardboard box or delivery satchel. Please keep in mind that you are responsible for safely packing your returns so we receive the item in their original condition.
We reserve the right to refuse a return if the policy is not adhered to.
- What if the item I received is not what I ordered?
Please contact us so we can arrange for the correct item to be delivered.
- When will I receive my refund?
Once the return is received, your request will be processed within 1-3 business days. Please note that your financial institution may need 3-5 business days to clear the funds back into your account.
Don't forget – we send you emails along the way so keep an eye out on your inbox (including your junk/spam folder).
- How will I be refunded?
You will be refunded the same way you paid, credited into the same account your payment came from.


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Blackhorse Workshop Makers Marquee
This year Blackhorse Workshop presents BODY BUILDERS: an experimental production lab of anatomical accessories that plans to release a new wave of human hybrids into the festival.
We invite you to come and make a collection of reactive festival fashion, activated by the wearer's body movement. Think extendable arms, altered vision goggles, waggly tails and retractable beards.
We will be partnering with A New Direction and Create Jobs to use the festival as an opportunity to work with local young people, providing them with practical experience of delivering a public event, and an insight into the world of design.


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You might not know, but this week we had to take our bunny to the emergency vet because she was constipated. This is her the same night after we came home, she's had fluids, pain-meds and then some food. She was cold and grumpy. We made her move around even if she just wanted to lie under the sofa feeling sorry for her self and force fed her for a couple of days.
And the following afternoon after another visit to the vet the poo's arrived.
We still kept an eye on her the following days, even if I got the flu too, so it was though.
Then she was up to mischief again, chewing her box to pieces and exploring so we knew she was feeling better.
And now I think she is perfectly fine.
And, I finished another christmas card. A Margaret Sherry design. I think it turned out nice. And my total of finished Christmas cards is up to two.
On another note, we are watching "The Bridge". I love how different it is from other things on TV. It is so scandinavian. And to be honest, most of what Saga is doing is things I would do/say/think so I might not get the same feeling watching it as boyfriend does. Yes, I know that sometimes when she says something you are supposed to laugh, because it is socially awkward, but I laugh at different things, and as long as we both like it it does not matter that we think about it differently. Mimle likes it too, not too much things blowing up;)


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New Basis Information Reporting Requirements Deadline Extended to June 30, 2016
Our recent blog on the upcoming deadline for new basis information reporting requirements stated that under new law, estate executors are now required to provide basis information to estate beneficiaries as well as the IRS within 30 days of filing the Estate Tax Return.
In February, the IRS announced an extension to March 31, 2016 for executors to timely file correct Basis Reporting Forms before facing penalties. On March 23rd the IRS announced another extension to June 30, 2016 for executors to comply with the reporting rules.
The required basis reporting statements apply to Estate Tax Returns filed after July 31, 2015.
Contact an Anders advisor to discuss how the new reporting requirements could affect you.


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Our brands
Fresh branding with cutting edge features
TRADE.com offers everything a premium brand needs to attract large amounts of sign-ups. Truly global with 24 languages, 6 asset classes and the innovative WebTrader platform, TRADE.com appeals to clients who require choice, education and support.
Partners can rely on TRADE.com to deliver advanced features and facilities to clients with back up resources available 24/5 from dedicated account managers. TRADE.com client base is varied and consistent, ranging from true starter to top professional and with many TRADE.com promotions and regular free gifts, partners are able to attract every level of trader.
The far-reaching brand for the global market
With a choice of assets, reporting and marketing tools, Finq.com is the brand for partners who require a wide target market and the advantages of mobile trading on multi-platforms.
The brand spans a global audience, being covered by license through the Seychelles FSA.
Partners endorse Finq.com for its 24/5 professional partner support, whilst clients are attracted to the site's easy navigation, vast range of asset classes and in-depth analysis tools.
As a brand with multi-functional reporting and multi-level partnerships, Finq also has 2 platforms covering both web and mobile and 7 asset classes amongst its many highlights.
Contemporary brand for the modern trader
FINEXO.com is a key brand for affiliates and partners who want a clear cut product to attract both start-up and professional traders to the MT4 and Sirix platforms. A broad range of education resources leads clients through the basics and on to trading strategy levels, encouraging increased deposits on 5 asset classes.
FINEXO.com partners are fully supported with accurate tracking and reporting, available online 24/7, with access to multiple features.


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The Institute of English Studies has a substantial network of colleagues and companies associated with the book trade. Situated in the centre of London, and at the heart of its academic community, we are able to place students who wish to undertake an internship with an established book firm. This is a unique opportunity to discover a thriving side of the book industry dealing with rare books, manuscripts, maps, prints and first editions.
Several of our graduates have gone on to careers in the trade – either starting their own business or working for a bookseller or auction house. From summer 2015, we have instituted a formal internship structure into the programme, giving students the opportunity to experience life alongside a London bookselling firm.
Participating Firms
Our MA students have interned at the following London firms:
Tindley & Everett
You can read more about some of our previous students' experiences over on the Ash Rare Books blog:
If you have any queries about the Book Trade Internship, please the Postgraduate Administrator, firstname.lastname@example.com
Please note that the Internship cannot be taken as a stand-alone module, and is only offered to students enrolled on our MA programme.


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According to the Global Volcanism Program, "Highly active, sulfur-encrusted fumaroles occur at the summit of the [southeast] cone. The deeply dissected [northwest] cone is of Pleistocene age. In January 1902 the volcano was reported to be smoking heavily for several days, with occasional strong night-time glow. A lava flow was reported at Taftan in 1993, but may have been a mistaken observation of a molten sulfur flow."
Location: Amol, Mazandaran province
Elevation: 4000 m
Days of trip: 3-4 Day from Tehran to Tehran (Without heavy traffic you need 20-25 hr driving from Tehran to start point and 1-2 days for climbing)
Attention: In holidays there is heavy traffic in all roads around Tehran.
Best time to visit: Jul to Sept
Daily time visit: No limit
Difficulty level: Difficult
Requirements: (Depend on your plan) Guide or GPS track, water, food, warm and waterproof clothes and tent, waterproof shoes, headlamp, satellite phone and...
Also need technical mountaineering gear if decided to climb in cold weather.
Legal permission need: No
Overall risk: High altitude, storm
Animal risk: Yes
Lost risk: Yes
Rescue: Yes, you can call 115 but maybe take a long time to find you. There is no road.
GSM Mobile Antenna: No
Hotel: No
Village: No
Shop: No
Gasoline: No
How to get there:
1- Go to Baihaghi or south terminal of buses in Tehran (more info)
2- Take a bus ticket to Zahedan or Khash
3- Take a 4wd vehicle to the base camp
4- Start mountaineering
Nearest airport: There is no airport less than 100 km (Nearest is Zahedan)
Nearest train station:There is no station less than 100 km
Location on map:
GPS elevation profile:


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Facebook has updated the functionality of their search toolbar by allowing you to not only find people and pages, but also specific posts from the past. It's a feature that has been long over due if you ask me!
Here's how it works:
The image on the left shows the results you would get if you searched for your friend Jessica. While in the image to the right, if you searched for Jessica's wedding – Facebook will search full posts for keywords containing "Jessica" and "wedding" and hopefully along with the result you were looking for.
While the update is certainly exciting it also means you and others have the ability to quickly bring up entire post histories on Facebook. If you are concerned with that I would suggest making sure your privacy settings are in order and that your future posts are only viewable to your friends.
You can also limit how far back other users can explore your timeline. To do this go to settings, then privacy and choose "limit past posts." This will then change anything that was public or shared with friends of friends to "friends only."
On a side note – Facebook also announced that they are making graph search mobile. So now those search features you could only do on your computer, such as searching for friends of friends who work at Gamestop, will be available to you from your phone.
Both of these updates will roll out this week on iPhone and desktop.


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Your shopping cart is empty.
Visiting the workshop, discussing with the craftsmen and the designers, sharpening one's eye on exceptional pieces... This class is conducted by an experienced instructor and a Van Cleef & Arpels jewelry designer.
Experience the Universe of Van Cleef & Arpels by entering into the very heart of the Maison. You will follow each step in the crafting of the jewels, by visiting Van Cleef & Arpels' High Jewelry workshop and meeting its skilled craftsmen —the "Mains d'Or™".


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Despite being hit by the pre Christmas deluge of snow which forced the cancellation of four nights' Santa tours, Kinver Rotary Club's Christmas sleigh raised more than £5,000 for needy causes in Kinver, Wollaston, Enville and Wall Heath.
Fortunately the club was able to visit its newest locations – Doulton Brook in Wollaston and Aldi at Kingswinford/Pensnett before the snows arrived, so mitigating the deficit on the annual collection.
Club President Clive Corbett says: "Although it is sad that the weather left us no option but to disappoint many children on the four routes we were unable to undertake, the joy that we gave to so many is a great thing and the real essence of Kinver Rotary's work."
Members began the sleigh tours in the knowledge that their fund raising activities over the preceding weeks had raised more than £11,000.
Final figures from the 10k Sheepwalks Shocker reveal that Action Heart received £6,600 with a further £307 going to Kinver Fitness Collective from the associated 2k family event while the annual Children in Need quiz hosted by Voice of the Balls Alan Dedicoat netted £1,125 .
The club's harvest auction put £1,273 into its general charity account, a whisky tasting evening raised £752 for the Place2B charity and a music evening organised by the club's international committee resulted in £982 being earmarked for overseas charitable works.
Clive Corbett adds: "We hope anybody who views Rotary as a movement for elderly gentlemen who merely meet and eat will change their opinions as they realise we support a wide variety of deserving causes while, at the same time, having great enjoyment from all we do."
If you enjoy organising or taking part in events to assist those less fortunate than most, quizzing, listening to music, appreciating good whiskeys or merely enjoying some fine fellowship with like-minded people contact Kinver Rotary Club membership secretary Tom Bryson on 07541 449807.


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Ben Harvey aka Nice Guy and Photographer
Hi I have recently moved to Margaret River, it has taken longer than I thought it would but I am finally here. I am a commercial / product photographer, this means I take photos of products, venues, staff and customers. These images supply your website, social media and print promotions with "content". The content I provide is professional quality and will help you content stand out from the competition.
I have years of experience with social media marketing and if you need a little guidance in this area, I am more than happy to advise or even manage your social media platforms. ✌🏼
Here are some sample images from a recent shoot for Lenton Brae.


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Customer communications management provider Stralfors is a business with a long tradition in the print industry. Since it was established as a printing works in the Swedish town of Ljungby in 1919, the company has grown and evolved, and today operates in seven countries – Demark, Finland, France, Norway, Poland, Sweden and the UK.
In a fast-moving communications landscape, the company prides itself on developing and selling innovative communication solutions that give companies new opportunities to create stronger, more personalised customer relations. One important pillar of this offering is the company's 'white paper' solution, which enables customers to print targeted, customised communications more cost-effectively and dynamically by printing the information that is needed for each communication in one pass.
"Most of our customers are now utilising one-path production. The capabilities of the ColorStream mean that they're now able to do more, such as bringing in digital images to support their dynamic messages. It's all about improving and making more relevant the information they give to customers." Tony Plummer, UK Managing Director, Stralfors
Click the links below to read more about the products and services they are using.
- Canon
- Case Studies
- Stralfors UK Case Study


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Gift Cards
Give the Gift of Golf!
Give friends and family a Brandon Golf Course gift card in any denomination by stopping by the Pro Shop. The gift card has no expiration date and may be used for the purchase of anything available at the course including green fees, lessons, merchandise found in the Pro Shop or purchases in the Fairway View Lounge.


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Open Days November 2016
On the 17th, 18th and 19th November 2016 you will have the chance to meet representatives from Australia and New Zealand universities in person, here in the UK.
Study Options Open Days are a series of free information events designed to give students the chance to find out more about studying at Australian and New Zealand universities.
It's an opportunity not to be missed – these are the only events in the UK where you can meet and talk to a large number of Australian and New Zealand universities face-to-face, and under one roof. You can find out more about their study programmes, their areas of research strength and focus, their academics and their postgraduate facilities as well as the post study work opportunities currently available in Australia and New Zealand.
The Open Days will take place on 17th, 18th and 19th November, in Edinburgh, Manchester and London, so please come along and see us at one of the following locations.
- Thursday 17th November: Merchiston Campus, Edinburgh Napier University
- Friday 18th November: Bridgewater Hall, Manchester
- Saturday 19th November: Australia House, London
The following Australian and New Zealand universities will be available for students to speak to at all the Open Days:
Australian Catholic University, Macquarie University, The University of Newcastle, The University of Sydney, UNSW Australia, Bond University, Griffith University, James Cook University, The University of Queensland, The University of Tasmania, La Trobe University, Monash University, The University of Melbourne, The University of Western Australia, The University of Waikato, The University of Canterbury, The University of Otago
To find out more and to register for the November 2016 Open Days, please go to www.studyoptionsopendays.com, call Study Options on 020 7353 7200 or email email@example.com


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Crowe Horwath International aggregate revenues grow 9 percent in 2016
26 Jan, 2017, 08:00 GMT
NEW YORK, Jan. 26, 2017 /PRNewswire/ -- Crowe Horwath International ("Crowe Horwath") reported total global gross revenues of US$3.7 billion for calendar year 2016, ending 31 December, representing 9 percent growth at constant exchange rates.
"Crowe Horwath International's strong performance in 2016—marking the network's sixth consecutive year of revenue growth—was fueled by growth across all of our lines of business and in all of our regions," said Kevin McGrath, CEO, Crowe Horwath International. "I'm incredibly proud of what we've been able to achieve as a network this year. I'm most proud of all the hard work our now more than 35,000 people put in day in and day out to deliver smart decisions that deliver lasting value for clients, each other and the communities where we live and work."
- Assurance services accounted for 45 percent (US$1.66B) of total revenues, tax services accounted for 25 percent (US$927M) and advisory accounted for 30 percent (US$1.11B).
- Asia Pacific and Latin America led growth among developing markets experiencing exceptional growth rates of 19 percent and 16 percent, respectively.
- In the developed markets, North America experienced strong growth, increasing revenues by eight percent.
- Africa / Middle East and Europe each grew at two percent.
- Crowe Horwath continued to expand its geographic footprint, building scale across key markets. Eighteen new member firms were added last year in growth markets such as Central Europe and Germany.
- As of 31 December 2016, Crowe Horwath member firms provide services in 129 countries. Global workforce numbers climbed six percent to 35,327 people worldwide, which included an addition of more than 160 new partners across all member firms.
- Download Crowe Horwath International's global highlights here.
- All growth rates presented in this press release are in constant exchange rates.
About Crowe Horwath International
Crowe Horwath International is ranked among the top 10 global accounting networks with more than 200 independent accounting and advisory services firms in 129 countries around the world. Crowe Horwath International's member firms are committed to impeccable quality service, highly integrated service delivery processes and a common set of core values that guide decisions daily. Each firm is well-established as a leader in its national business community and is staffed by nationals, thereby providing a knowledge of local laws and customs which is important to clients undertaking new ventures or expanding into other countries. Crowe Horwath International member firms are known for their personal service to privately and publicly held businesses in all sectors and have built an international reputation in the areas of audit, tax and advisory services.
Logo - http://mma.prnewswire.com/media/133146/crowe_horwath_llp_logo.jpg
Related Links
SOURCE Crowe Horwath International


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In-Season Rugby Training Routine
We all know that the best things in life come in threes:
Back to the Future, The Naked Gun, Boob Academy I, II and IV (III was a misfire, IV a sublime return to form).
So here we come to the end of my trilogy of rugby (specifically front row) oriented gym tips.
If you want to catch up on what you have missed, here are the links:
Pre-Season Training Routine: Strength & Power
Pre-Season Rugby Training Routine: Strength, Aerobic & Anaerobic Fitness
If you haven't read the previous two then please do, especially if you are not sure what the fuck rugby is, as I cannot be arsed to describe it again for any johnny-come-latelies out there.
To put it simply, it is the single greatest team sport on the planet which caters for people of all physical dispositions and comes packaged with a rich a varied social life.
On a side note, England's women won the Rugby World Cup this summer, which is fucking class, but it went completely under-reported by the media, which is just some shitty sexist bullshit.
Back in the gym
We are now well into the rugby season, which may mean you have seen a sudden reduction in posers doing bicep curls in your local gym.
The real players – ugly, hairy, lumpen and misshapen will remain.
The first few games of the season will no doubt leave you feeling as distraught as Nigel Farage upon discovering that his son has become a member of a transgender Bulgarian dance troupe.
As such, I am a strong advocate of taking it easy for the first few weeks with regards to extra training.
The shock to the system of those first couple of games can lay you low for half the week if you're not careful.
During a rugby season you can play 20-30 full games, and the demands of each game are intense, extreme and challenging.
Indeed, you'll now hear many people referring to rugby as a collision sport rather than just a contact sport.
Sadly, you cannot just to rely on getting fit from playing games.
There certainly is such a thing as 'match fitness' – but it's simply not enough.
So if you want to be the best player you can be, don't be a pussy, lift some plates.
By maintaining good levels of strength, power, speed, agility and endurance during the season you will:
● Improve post-match recovery time, allowing you to train more and play more. Or hit the beers harder and more enthusiastically than ever before. Whichever sounds best.
● Maintain and improve your level of performance across the season.
● Reduce risk of injury.
● Sustain high levels of performance during a game.
Putting in the unseen work in your own time is especially important for any players in the front five, the most physically ravaging positions on the field, populated only by the most erudite, skilled and sexually gifted members of the team.
Also the unfortunate members of this fraternity are often considered the physical freaks, short and squat, or tall and gangly, and it is rare that anyone looks beyond these aesthetic simplicities.
When training, focus on the whole body and not just single muscle groups.
Unless there is a specific weakness which needs to be targeted, perform compound, multi-joint exercises.
To avoid over-training, reduce the amount of sets and reps, not the intensity.
Taking all of this into account, I have devised a considerate programme which allows you to stay in a perpetual state of development/maintenance across the season.
Each session focuses on three key lifts.
These lifts are followed by a plyometric drill which will recruit as many fast-twitch muscle fibres as possible, creating more force and speed when performing the exercise.
This will train your body to become better at recruiting more fast-twitch fibres out on the pitch.
You should take around 30 seconds recovery between the resistance and plyometric exercises.
The Routine
Session A
|Sets & Reps
|Rest (S)
|Rowing Machine
|5 min
|Warm Up
|Olympic Bar Bear
|2 x 3
|Kettlebell Swings
|2 x 10
|Set 1 50%, Set 2 Max
|Back Squat
|3 x 8
|Two Footed Jump Over Step
|2 x 3 each side
|Dumbbell Bench Press
|5 x 5
|Push Ups
|2 x 10
|Clean & Press
|3 x 8
|Pike Push Up
|2 x 10
|Rowing Machine
|5 min
|Cool Down
Session B
|Sets & Reps
|Rest (S)
|Rowing Machine
|5 min
|Warm Up
|Olympic Bar Bear
|2 x 3
|Kettlebell Swings
|2 x 10
|Set 1 50%, Set 2 Max
|3 x 4-5
|Jump Squats
|3 x 5
|Single Arm Row
|3 x 8
|Push Ups
|3 x 10
|Military Press
|3 x 8
|Pike Push Up
|2 x 10
|Rowing Machine
|5 min
|Cool Down
What I have outlined above is just a core workout.
You can, time and fitness dependent, plug in extra exercises, e.g. pull-ups, bicep curls, skull crushers, dragging a sled until you're breathing so heavy you're afraid your lungs will invert, front squats, weighted sit ups, etc etc.
You'll know what you need to work on, and what exercises you like or don't like.
So just play around and keep mixing things up so you don't get too comfortable.
Warm up & cool down
As the season progresses, you'll probably find that your teammates start dropping around you like flies.
Injuries are a fucking ballache, wrecking your game time and leaving you hobbling around the office like a twat, spilling your coffee down yourself on the way back to your desk.
Avoid that shit by warming up and cooling down properly.
Spend five minutes on the rowing machine slowly building up intensity so that you have a bead on by the end and your heart is pumping.
And make sure you stretch out relevant muscle groups before the key lifts.
Seriously, warming up is important.
Your body will take some serious shit on a Saturday, so for fuck sake look after yourself!
Olympic Bar Bear Warm Up
*Warning* you will probably feel like a total bellend doing this exercise.
Olympic Bar Bear is a fairly recent discovery for me.
The Bear Complex consists of five barbell exercises performed back-to-back without resting.
You start by power cleaning a barbell off the ground.
With the barbell now resting at shoulder level, perform a front squat.
The third exercise in the Bear sequence is the push press.
Using momentum, press the barbell over your head and lower it back down in a controlled manner to the back of your shoulders.
From this position you will perform a back squat.
After the back squat, perform one more push press, returning the bar to the front of your body and then back to the ground.
Do this with an empty or very lightly loaded Olympic bar – this is just a warm up.
And if you want to truly beast yourself, you can load up the bar at the end of your session and hammer out a couple of sets.
I have only attempted this on the occasional week I have no game that Saturday, it's pretty savage.
Finally, kettlebell swings are a great half way between warming up and actually getting some weight moving.
Remember the drive comes from your hips, not your arms.
And seriously remember to dry your hands before starting especially if you are a sweaty bastard like me.
I lost the fucking thing the other day and sent it flying into the plasterboard wall taking a chunk out.
Fortunately my gym is basic, poorly lit and deeply unwelcoming. so no-one noticed/gave a shit.
Double teamed exercises
Cracking out some relatively straightforward bodyweight exercises immediately after the compound lifts is a lot more difficult than it sounds.
I fell flat on my face a few times trying to jump over the step after squatting.
The really beautiful Eastern European girl I'm slightly afraid of was waiting to use the squat rack and could not stop laughing.
(Beautiful because she squats; afraid because she squats nearly as much as me.)
Fitting in gym time
OK, I'll admit finding the time to squeeze in gym sessions with two training sessions, a Saturday taken up wholly by rugby, a job, a girlfriend, friends, and Netflix isn't easy.
So I have tried to keep these sessions short and sharp.
You should be able to easily fit this in, either in the morning, during your lunch break, or in the evening.
Rugby is a very taxing sport.
It will take a toll on your body over the course of the season, which is why a sensible gym routine is so important.
Too much and you will run yourself in to the ground, too little and you are just setting yourself up for failure and injury.
So follow the simple routine outlined above, chuck in your own variations on top, and you should have a solid base from which to go out on a Saturday and perform.
Have a good season, 'Winter is coming'.
Let me know in the comments below if you have any questions about this in-season routine, rugby in general, or if you know how to squat heavy without letting a little fart slip out.
I look forward to hearing from you!
The post In-Season Rugby Training Routine appeared first on Gym-Talk.


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What is the best thing you did for yourself in 2012?
After years of dealing with frustrating, unmanageable monthly "visits," (I will refrain from gory details)—and after extensive research— I opted to have a hysterectomy in January 2012. Besides saving my body from a host of strains (a 22 day cycle, strain on my heart, anemia, etc.), I have been completely relieved of the anxiety of wardrobe disasters, feeling drained, and having to spend literally hundreds of dollars on fem prods. I AM FREE! Any woman struggling with what do facing this situation, please talk to me! My only regret is that I didn't do this years ago!
What was the best thing you did for yourself in 2012?
4 Responses to "What is the best thing you did for yourself in 2012?"
Holly Pierce
Best thing I ever did for myself as well. I too wish I hadn't waited so long. Also made taking care of myself a priority this year. I plan on increasing this commitment to myself this year.
Sean Moriarty
The best thing I did for myself this year was to survive it. Going to Ireland with my family was right up there too


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Sold Out.
You may not be able to fly like Happy, but you can still rock his fly style when you have this awesome backpack! This all-blue backpack features white accents, along with a pair of soft white wings that stick out to the sides. Unzip the top pocket to reveal a hood, which also features Happy's ears, and you'll truly feel like your favorite Exceed from the Fairy Tail Guild!


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Please Report Any Broken Links Or Trouble You Might Come Across To The Webmaster
Please Take A Moment To Let Us Know So That We Can Correct Any Problems And Make Your Visit As Enjoyable And As Informative As Possible.
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|Image Description
By And/Or Copyright
|Artist's conception of Muir by the renowned graphic illustrator John Barrett, with the text written by naval author and historian Robert F. Sumrall. Their company, Navy Yard Associates, offers prints of most destroyers, submarines and aircraft carriers in various configurations during the ship's lifetime. ALL destroyer escorts are available in their WWII configuration. The prints can be customized with ship's patches, your photograph, your bio, etc. When you purchase artwork from them, please indicate that you heard about their work from Navsource.
|Navy Yard Associates
|30 August 1944: Tampa, Fla. - USS Muir commissioning, Cap't Doggett reads Muir's commissioning orders.
|Tom Hayden
|30 August 1944: Tampa, Fla. - USS Muir commissioning, CO Lt. Theodore A. O'Gorman (sooon to be Lcdr.) reads Muir's commissioning orders.
|30 August 1944: Tampa, Fla. - USS Muir's commanding officer leads his crew saluting the raising of the ship's colors for the first time.
|30 August 1944: Tampa, Fla. - USS Muir's crew portrait.
|30 August 1944: Tampa, Fla. - USS Muir's officers portrait (Tom's Dad, Ensign Jack Hayden is on the far right).
|30 August 1944: Tampa, Fla. - USS Muir's first portrait after being commissioned.
|1945: Muir nested with Carter (DE 112), Sutton (DE 771), and Neal A. Scott (DE 769)
|Nick Tiberio
|date and location unknown. (Photo by Kathleen's grandfather, Robert Edwin Seger RM3/c USS LST 506)
|Kathleen Mayo Kendrick
|Undated photo of ROKS Kyong Ki (F-71). The ship, ex-USS Muir (DE 770), was transferred to Korea in 1956.
(U.S. Navy photo #NH 45332 from the Naval History and Heritage Command)
|Mike Green
|Muir History
|View the USS Muir (DE 770) DANFS history entry located on the Naval History and Heritage Command web site.
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This Confetti Altered Journal and Prompts Set gets your creative juices flowing! This set includes an altered art journal waiting to be filled and a jar filled with prompts to stimulate your creativity! This is a wonderful set to gift to yourself or to a friend! You can even invite a class to come up with different sets of prompts to share!
If you would like to subscribe to the April edition of Craft Project Central and get 10 wonderful tutorials for only $10 then click HERE!
More April projects that you may have missed:


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Where to stay
One of the city`s top restaurants takes the next step and opens a beautiful small 15-room hotel surrounded by lush gardens. You can now enjoy, under the same roof, a gourmet meal and 5-star accommodation in a hotel that`s part of the prestigious Small Luxury Hotels chain.
Located in one of the most symbolic streets of the city (Passeig de Gracia) the hotel features six very exclusive double suites (150 sq.m.), that perfectly bring together modernism, advanced design, classical style and luxury, to offer guests a unique experience.
Atop the Tibidabo hill, the hotel offers stunning panoramic views of the city and the Mediterranean, coupled with 5-star accommodation. It may be that some find its distance from the city centre a disadvantage, nevertheless it aces everything else and therefore is rightly considered one of Barcelona`s best hotels.
Housed in an impressive skyscraper in Villa Olimpica, with astonishing views of the sea, on one side, and of the Tibidabo hill, on the other, the hotel features particularly elegant indoor spaces, a very impressive pool, starred restaurants, and a spa that is part of the famous Six Senses Spas chain.
Palace One of the city`s old, historic hotels, with a very classical decoration style that enthusiasts will love. It does have the advantage of having hosted the Beatles during their visit to Barcelona in 1965, as well as many other international personalities such as Ernest Hemingway, Joan Miro and Liza Minnelli.
A mix of modern and neoclassical architecture with influences from Asian art, Granados 83 offers discreetly luxurious accommodation in a very particular environment combining comfort with state-of-the-art technology.
The hotel is housed in a palace dating back to
1892 with the impressive original façade intact, creating a contrast with the
building`s impressive modern architecture . It has its very own archaeological
museum with one of the largest Egyptian art private collections in Spain, while
more than 400 sculptures and paintings adorn common areas and guest rooms. The roof-top pool with stunning views is a
definite plus.
A modern design boutique hotel, with an artistic style and one of the city`s most famed restaurants, the Μοο. Head up to the roof-top pool for stunning views of Gaudi`s Casa Mila, and indulge yourself to special treatments and massages at the Spaciomm spa.
Included in the hot list 2010 of Traveller magazine and that says a lot. One of the city`s finest and most impressive hotels, located right on the famous Passeil de Gracia, very close to Gaudi`s Casa Battlo. Luxury combined with modern design, a Michelin starred restaurant, and the world-renowned service of the Mandarin Oriental chain, will guarantee a stay that you will never forget.
Undoubtedly one of the most impressive hotels of the well-known W hotels chain. Ideally located, in Barcelonetta, it stands out for its avant-garde Ricardo Bofill design, and state-of-the-art technological equipment. Wonderful rooms with spectacular views and W signature beds, impressive indoor and outdoor areas and all the fun atmosphere of a W hotel.
Where to eat
Barcelona is nothing short of a paradise for those who love fine food and haute gastronomie. Whether you go for a simple tapas bar, a fish tavern at the port or a Michelin starred restaurant, one thing is certain; you will eat well.
Catalonia is famous for its cuisine. From traditional dishes to the molecular
gastronomy of probably the most famous chef in the world right now, Ferran
Adria, the variety of flavours is simply stunning.
• ABaC Restaurant: in a restaurant with 2 Michelin stars, the only sure thing is that you will eat well! Chef Jordi Cruz is right at home with creative international cuisine.
• Cal pep: You may need to wait in line for a spot at the bar, but it is definitely worth it to enjoy the wonderful tapas, especially the seafood ones for which the restaurant is best known.
• Moo: Moo restaurant in the Omm hotel offers splendid dining. Don`t forget to try the foie gras with apple and the famous desserts, inspired by well-known fragrances such as Eternity by Calvin Klein or Angel by Mugler!
• 41 Degrees: This is a cocktail bar by Ferran Adria where you can taste many interesting dishes from the famous chef, even some of the specialities of El Bulli, at very reasonable prices.
• Tickets: yet another new opening by Ferran Adria, this restaurant-tapas bar that opened its doors last February, is already the talk of the town. Here you can watch the tapas preparation live.
• Botafumeiro Moncho: : one of the best fish and seafood restaurants. Chef Moncho Neira knows how to make the best of the super-fresh material to create astonishing dishes for the enthusiasts of sea flavours. If you sit at the bar, you can taste dishes in smaller portions and at lower prices.
• Comerc 24: industrial chic environment and a 10-dish tasting menu by Ferran Adria`s student, chef Carles Abellan, yet another supporter of Catalonia`s avant-garde cooking. The menu is constantly renewed and the tapas-sized portions will allow you to taste many different flavours.
• Hisop: in cool minimal surroundings, dominated by red and black, you will taste the mouthwatering flavours of Guillem Pia and Oriol Ivern. Top-level modern Catalonia cuisine.
• Fishhh: this is where you will have the best oysters in Barcelona in huge variety (12 different kinds from Spain, France and Ireland). White dominates and creates a very pleasant atmosphere in this restaurant where they serve all kinds of seafood, wonderful mussels with French fries, raw tuna with lemon and spices, but also fresh fish prepared in different ways.
Where to shop
• The Inaki & Aitor Munoz twins are designers and owners of Ailanto. They make clothes in original colour combinations and geometrical forms, while now, they have started expanding into furniture and house object design.
• Women`s collections of Azpeleta & Martinez, seem to be getting their influences from decades past, and that`s the very reason why hip Barcelona ladies prefer them.
• Combining classic and modern, the El Delgado Buil house presents the most subversive and avant-garde style in modern Catalan fashion.
• Go to Castaner for all-time classic espadrilles, a must in every wardrobe.
• Many stars have from time to time worn Josep Font`s haute couture creations. The talented Catalan designer, who`s even created outfits for Lady Gaga, has his studio at 304 Carrer Provenca.
• Boho chic but also luxurious, laden with diamonds and precious gems, Carrera y Carrera jewellery can be found at 101, Passeig de Gracia.
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Child Custody
Almost nothing is more gut wrenching than a child custody battle. At times, some parents can lose sight of the best interests of the children, and use a custody battle as leverage to gain a better financial settlement in a divorce. Sometimes a parent may try to alienate children or put them in the middle, hoping to gain revenge on the other parent in doing so.
Nobody should walk through custody disputes alone. A child custody lawyer in Wilmington, NC, can help navigate the complex legal structure, and also alleviate the emotional burden of the process.
Mediation and settlement discussions can sometimes help the parties come to an agreement without having to face a trial. However, if the parties cannot agree, then a trial will be necessary. That is when Mason & Mason's vast courtroom experience takes over – to make certain the firm's clients are heard and their rights are protected.


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The figure on top of the drum is probably the most distinctive feature of the St Martin clock, and its oldest. Known affectionately as the Little Admiral he is also one of the most interesting.
Although the earliest reference to the figure is in an 1818 guidebook by William Hargrove, we can be confident that he was placed there by John Agar, the York clock and instrument maker, who was commissioned in 1778 to install a new bracket and ornaments. The figure was instructed to be retained in the 1856 clock, and although damaged by fire in 1942 was restored and returned in 1966.
Though it is the earliest datable example of such a figure, and the only one known to have been installed on a clock, very similar figures usually described as midshipmen probably because of their diminutive height were common at ship chandlers and instrument makers in the late eighteenth and the nineteenth centuries. Many still survive. Charles Dickens, in his 1848 book Dombey and Son, refers to one frequently as the Wooden Midshipman or Little Midshipman. It seems unlikely therefore that John Agar invented the idea; more probably he made use of an already familiar trade sign even though such evidence is lost.
What does he represent?
Curiously, the early 19th century guidebooks refer only to the figure of a man, though in the 1856 specification he is described as an admiral. That is probably accurate, because although the uniform is not quite accurate the gold braid would only have been worn by an officer of that rank. In 1779 he can hardly have represented Admiral Nelson, promoted to captain only in that year, a later tradition notwithstanding. A more plausible subject for commemoration might have been Captain James Cook, killed in February 1779 and already famous as an explorer, but there is no evidence that was the intention either. Very likely he in common with others of his kind merely represented a generic naval officer and a characteristic user of the instrument he was holding. The uniform is discussed in some detail in Michael Dryland's 1991 article.
The subject of his correct paint scheme has been much debated. The navy blue of present day uniforms is much darker than was used in the eighteenth century, and for the 1995 repainting a light blue was chosen for the coat on the evidence of traces of a possibly original paint scheme. In practice that seemed very unsatisfactory because it was unlike any uniform known to have been worn, and very similar to the natural fading of the blue paint used at the time. For the 2012 restoration the choice was a fairly bright Sapphire Blue, similar to that appearing in contemporary portraits although gloss paint, necessary for lasting protection, cannot precisely represent woollen cloth. For the remainder of the figure a cream colour was chosen to represent the light colour of facings, and remainder of his clothing together with his skin; it is thought unlikely that the original had the features picked out in detail. Old photographs suggest, indeed, that for much of his life the paint was obscured under layers of grime.
What is he holding?
The strangest feature is the curious rod with three cross pieces that he is pointing toward the sky. The nearest approximation is to a cross-staff, a navigational instrument already obsolete by 1779, but it is such a poor representation that it is unlikely that whoever made it had ever seen one. The early 19th century accounts of the figure describe him as holding a quadrant, which may have been one of a number of similar instruments of which the most familiar to us today is the sextant, though the evidence of other figures is that an octant is likely. It is improbable that John Agar would have placed in the figure's hands anything other than a correct instrument, so the most likely thing is that it was lost by the time of the 1856 clock and that what he has now is a replacement.
The revolving admiral
William Hargrove described the figure in 1818 as 'always pointing to the sun'. That must mean that he revolved daily, and that is supported by a central hole in the base that could have contained a spindle. William Hargrove, as a local newspaper editor, must have been very familiar with the figure. By 1831 he had evidently stopped turning, since Thomas Allen, who admitted his indebtedness to Hargrove, said then that it 'formerly always pointed to the sun'.
His present condition
On a cast iron base to the knees, the bulk of the figure was carved in mahogany. The back was badly burnt in 1942 and known to have been replaced by the York Minster workshops along with one arm; a comparison with photographs taken before 1942 suggests that the hat and pigtail must have suffered some loss and been trimmed back, explaining why the brim and peak of his bicorn hat is strangely shortened. Fortunately, though, the remaining original timber proved in excellent condition prior to repainting.


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Throughout the years the Society has sought to exemplify the ideals set forth in its mission statement. They have been active in preserving the genealogical heritage of the community through the diligent creating of books and copying of records. The Society consistently has two or three members at work on books and other projects. The result of this labor has been the creation of the large and valuable Genealogical Library located at the Greenville Public Library. Volumes of these books now reside in other libraries as well including the Mormon Library and the Library of Congress.
However all of their work does not take the form of research and typing. The Society has offered tours of cemeteries and burial grounds as part of many community festivals and events. On these tours visitors from age eight to eighty learn stories of their ancestors. Veterans of every American war, farmers, college presidents, and powerful businessmen come to life as their stories are told at the place of their final rest. Along with these stories tourists learn the science of Genealogy. Stories of long and tedious hours of research mingle with the joyous tales of how a tiny fact complete a family and a genealogy.
One of the Society's proudest story is that of the cemeteries themselves. In the mid eighties it came to the attention of the society that most of the county's eighty-five burial grounds and cemeteries were is horrible disrepair. Many were strewn with broken stones, a testament to mowing machines and vandals. Seeing this as a disrespect to the memory of those who had founded Greenville, the Society approached the City Council for help in a restoration project. The Council agreed to help and soon volunteers from the Society and community began to converge on one of the oldest cemetery in the city.
Known to most as Old City Cemetery, the small burial ground on the west side of town was the final resting place of Greenville's earliest settlers. Years of neglect and vandalism were slowly removed by the hands of the volunteers. While some volunteers scoured the ground for broken pieces of stones, other went about the task of cleaning and resetting other stones. Still other workers began cataloguing the names of those buried in the cemetery. Among the facts discovered was that of Mr. Lansing's sale of the cemetery to the city for $1. Befitting this generous act the cemetery was named Lansing Cemetery.
Due to the large number of veterans buried in the cemetery, the Society went about ordering official stones from the Federal Government for creation of a memorial to their sacrifice. The ordering required extensive research to find the service records of the deceased. Once the stones were received they were set in stately rows surrounding a flag pole bearing Old Glory. This simple memorial set on the edge of the cemetery facing the road, stands as a reminder of the sacrifices made by Bond County in this country's wars.
The back breaking and at times tedious work progressed throughout the spring and summer and into the fall. As memorial day approached the following year it was apparent that the project would be completed in time for festivities. That May an old tradition was reinitiated as the VFW and other veterans marched from the VFW post to Lansing Cemetery on the city's west side. Over three-hundred people turned out to hear local dignitaries speak and to join in remembrance.
Invigorated by this success, the society continued to repair and clean cemeteries until all in the county were catalogued, cleaned, and open to those wishing to pay respects to their ancestors.
For this labor of love the Society was honored by the State of Illinois. Every year the state awards groups who improve their communities with volunteer service. In 1990 the award went to the Society. President Anthony and his wife were on hand to receive the award. Also receiving awards for their exemplary service to the community, were the coordinators of the local JTPA program. This summer youth program and its advisor had provided a large portion of the labor involved in repairing the cemeteries.
All is not hard work however for the Society. Every year the society gathers for its annual dinner. Many times they have gathered for a potluck on the lawn of one lucky Society member. In recent years it has been held at the building where they hold their meeting. Each dinner is highlighted by some form of entertainment, whether it be an address by Abraham Lincoln, and Calamity Jane or a musical group from the community. Above all it is a time for the members to fellowship and to look back at the year past and what has been accomplished. In September 1996 the Society started an annual bus tour of Bond County cemeteries and historical sites.
The more regular activities of the society take place on the second Monday evening of every month. All members are welcome to attend the monthly meeting and look forward to a program of some sort. Members will often speak of their respective projects.
One summer the society was privileged enough to learn from Dave Beeler and Dave Warren, the fine art of privy digging. In a time before weekly garbage pickup the privy was often the final resting place of many broken artifacts of the day. The diggers scout out possible privy locations and then dig, hoping to discover a treasure or two. One such treasure, a ironstone chamber pot is now proudly displayed in the Society president's house.
As you can see, the Society is a thriving community oriented organization, actively pursing the science of genealogy while educating the community as to its importance. If you would like to become involved in the society please check out the membership part of this website. We would love to have you.


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But Daniel Fitzsimmons recently experienced a different kind of separation anxiety, thanks to US Airways.
Fitzsimmons is an attorney from Watkins Glen, NY, and he recently bought five roundtrip tickets between Syracuse, NY, and San Juan. Just a thing or two you need to know about Fitzsimmons: He's an experienced air traveler who has booked many flights online. And he specializes in real estate and personal injury law, so there's not much that fazes him.
But what he witnessed when he tried to book the US Airways tickets made him do a double-take.
"After buying the seats, I went back later to select seats on the two connecting flights to make sure I would be seated near my children," he told me. "On the last leg, I entered my seat, then my wife's, then saw that the only remaining seats were premium seats."
Those "premium" seats — garden-variety economy class seats that cost extra to reserve, because they're considered more desirable — would cost another $30 a piece. That's an extra $90 to sit next to his kids.
And that's not all...
There are no posts. Why not be the first to have your say?
Christopher Elliott has been called one of the world's leading travel experts. But his focus isn't on the destination, or ev…
Although being separated from my kids on a long flight appeals to me on one level, I am sensitive to the fact that it could be another passenger's worst nightmare.
Here's the problem with Spirit Airlines' new $5 fee for printing a boarding pass, according to Dennis Tucker. Not everyone has access to a PC and printer when they're on the road.
Mary is an in-house reservation agent for an upscale, full-service hotel in a major American city.
Anyone who thinks tarmac delays are dead was in for a little shock this week...
Three days on Isla del Sol, in Lake Titicaca; natural beauty and Inca legends
Differences in daily life between Canada and Peru
Iquitos: the largest and most popular jungle destination in Peru
Madrid's Festival of San Isidro has morphed from a religious procession to a full scale arts festival


text: Hybrid structures have been created that combine the best properties of carbon nanotubes and metal nanowires and could help overcome some of the hurdles to using nanotubes in computer chips, displays, sensors and other electronic devices. The hybrids were created by a team of researchers at Rensselaer Polytechnic Institute and were described in a recent issue of Applied Physics Letters.An electron microscope image of a hybrid structure made from a gold nanowire (middle) and carbon nanotubes. (Images: Rensselaer/Fung Suong Ou) The high conductivity of carbon nanotubes makes them promising materials for a wide variety of electronic applications, but techniques to attach individual nanotubes to metal contacts have proven challenging. The new approach allows the precise attachment of carbon nanotubes to individual metal pins, offering a practical solution to the problem of using carbon nanotubes as interconnects and devices in computer chips. "This technique allows us to bridge different pieces of the nanoelectronics puzzle, taking us a step closer to the realization of nanotube-based electronics," said Fung Suong Ou, the paper's corresponding author and a graduate student in materials science and electrical engineering. As chip designers seek to continually increase computing power, they are looking to shrink the dimensions of chip components to the nanometer scale, or about 1-100 billionths of a meter. Carbon nanotubes and nanowires that became available in the 1990s are promising candidates to act as connections at this scale, according to Ou, because they both possess interesting properties. For example, carbon nanotubes display amazing mechanical strength, and they are excellent conductors of electricity, with the capacity to produce interconnects that are many times faster than current ones based on copper. Gold nanowires also have very interesting optical and electrical properties, and they are compatible with biological applications, Ou said. "In order to take full advantage of these materials, we demonstrate the idea of combining them to make the next generation of hybrid nanomaterials," he said. "This approach is a good method to marry the strengths of the two materials." The metal nanowires in this technique are made using an alumina template that can be designed to have pore sizes in the nanometer range. Copper or gold wires are deposited inside the pores, and then the entire assembly is placed in a furnace, where a carbon-rich compound is present. When the furnace is heated to high temperatures, the carbon atoms arrange themselves along the channel wall of the template and the carbon nanotubes grow directly on top of the copper wires.The junction between a gold nanowire (top) and a carbon nanotube. "It's a really easy technique, and it could be applied to a lot of other materials," Ou said. "The most exciting aspect is that it allows you to manipulate and control the junctions between nanotubes and nanowires over several hundred microns of length. The alumina templates are already mass-produced for use in the filter industry, and the technique can be easily scaled up for industrial use." To date the team has made hybrid nanowires that combine carbon nanotubes with both copper and gold. But they also are currently working to connect carbon nanotubes to a semiconductor material, which could be used as a diode, according to Ou. The research was performed under the guidance of Pulickel Ajayan, the Henry Burlage Professor of Materials Science and Engineering at Rensselaer and a world-renowned expert in fabricating nanotube-based materials. Other researchers involved with the project were Robert Vajtai, Derek Benicewicz, Lijie Ci and M.M. Shaijumon. The research was funded by grants from the National Science Foundation and the Focus Center New York for Electronic Interconnects. For more information, visit: www.rpi.edu


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Gardenieres host William Moss heads to Brooklyn NY to meet with Lenny Librizzi of Grow NYC's Rainwater Harvesting Program. This is a sustainable technique used for acquiring and storing rainwater for reuse before it heads back to the ground.
Gardenieres: Earth Day with William Moss
Got questions about this article or any other garden topic? Go here now to post your gardening ideas, questions, kudos or complaints. We have gardening experts standing by to help you!


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LEGO Brickation to be held at Heavenly Village
Provided to the Tribune
The LEGO Group will bring Brickation to Heavenly Village starting Wednesday, July 25.
Participants will be able to build and play with life-size LEGO models and can help create a large, custom Lake Tahoe Mosaic. The event is free and family-friendly.
Brickation will be at Heavenly Village Sunday through Thursday from 10 a.m. to 7 p.m. and Friday and Saturday from 10 a.m. to 8 p.m. It will last until Sept. 4.


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Recently I went to a show at the Georgia Southern University Planetarium. I haven't been to showing there since my freshman year of college over a decade ago! I didn't get to take a lot of photos because it needed to be completely dark but I did get a few of the outside and in the Physics building. I still live in the same town that I went to school in but I never really get to go on campus much anymore so it was great to walk the halls again. A lot has changed since I graduated.
"Back to the Moon" explained the future of traveling to the moon and what could be possible if exploration continues.
Until Next Time…
Many smoochie boochies to you all and I love you guys! Don't forget to "like" me on Facebook, follow me on Twitter, on Instagram and in your inbox!


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A unique and festive holiday tablescape can easily be created with some
planning, simple materials and your imagination.
Just like dressing up for
special occasions, little touches can make a big impact on how your table
looks to your guests.
One design trick to add height and visual interest to your tablescape is to
use a pretty cake stand as a focal point, or several of varying heights if
you have a large table.
Cake stands are now readily available in many
different styles, shapes and price points. A cake stand will make whatever
is placed on them seem more important — and this need not be a cake!
Hostesses now use cake stands to hold all types of foods — hors d'oeurves,
vegetables, cookies, pies or tarts.
Besides presenting edibles, cake stands
can also serve as a base for other centerpiece designs. Put out a selection
of candles of the same color but differing shapes and heights, or fill a
tiered stand with matching votive candles instead of cookies to create an
eye-catching centerpiece.
Another favorite way to relieve the monotony of a flat tablescape is to
cover your table with one tablecloth. Then place plastic or cardboard boxes
(like ones for photo storage, or whatever you have handy) in a few different
spots at varying heights, one or two boxes high.
Drape another tablecloth
over these boxes, and you have a much more interesting space to display your
delectables on.
You may either use a matching tablecloth or one in a
contrasting shade and mold it around the boxes. Be sure the boxes are
sturdy enough for the serving dishes or arrangements you place on top.
Other table decorating ideas are to fill clear crystal bowls or vases with
one of these: candy canes, peppermint candies, a dreidel collection or
glass ornaments tied to a ribbon garland.
Glass creamers and footed bowls
can also be used as containers for crab apples, mini-artichokes, other fresh
fruits and nuts. Or put together some pinecones, cinnamon sticks and
greenery in a pretty decorative bowl.
Trays or mirrors also work very well as a base for holiday table
arrangements; the mirrors reflect whatever is on them, adding even more
Place red, green or white pillar candles in a bed of nuts and tiny
red or green ornaments. Shiny beads in silver, gold, red and green are also
perfect touches to weave into these arrangements. Some hostesses prefer a
blue, silver, gold and/or white color scheme for Chanukah celebrations.
There are a wide variety of greens, either live or artificial, to design
with: pine, holly, white pine, boxwood, cedar, berries and noble fir.
Consider using rosemary topiaries as well.
A simple yet dramatic table statement can be made by placing large, glass
holiday ball ornaments on top of crystal candlesticks of varying heights.
Wired ribbon tied on to and running between the candlestick bases is another
touch for this elegant arrangement. Be sure to use earthquake or museum wax
to secure the balls to the candlesticks to prevent them from being knocked
Using favorite collections are either great accents or focal points for a
centerpiece. Holiday villages or various styles, colors and sizes of
dreidels or menorahs work well for this creative idea.
Some other general centerpiece hints are:
Consider have several smaller arrangements on your table rather than one
large one.
If it is for the dining room table, the arrangement should be either low
enough for guests to talk over, or high enough to talk under.
If your centerpiece is going to sit in the middle of a table, it must look
attractive from every viewing angle.
Water any fresh flowers or plants used in your centerpiece daily.
Centerpieces with fresh flowers and plants will last longer if kept away
from direct sunlight and heater vents that may blow hot air.
If you use candles in the centerpieces do not leave them unattended and be
sure the candles are not near any flammable materials in the arrangement,
such as ribbons.
Let your imagination soar as you capture the magic of the holiday season!


text:
Louise Roe
Louise Roe is a TV host and fashion journalist who has hosted and been featured on hit shows like "Fashion Star" on NBC and "Plain Jane" on MTV International. In addition to running her fashion blog,"Front Roe," Louise has contributed to and been featured in numerous publications, including People StyleWatch (where she writes a monthly column), Glamour magazine (where she served as Fashion Editor at Large), Us Weekly, Vogue.com, In Style UK, Elle UK, Cosmopolitan UK, Lucky, Mens Health UK, Huffington Post and Conde Nast Traveler, among others. Roe is a regular fashion correspondent on the red carpet during awards season. She co-hosts "Access Hollywood" coverage for the 2015 Golden Globes, Grammys and Oscars, ABC's live pre-Oscars show in 2012, (a show that drew an audience of over 30 million viewers), and also the red carpet at MTV International's Movie Awards, VMAs and EMAs. Additionally, she co-hosted E!'s live coverage of the Royal Wedding. As a cast member of MTV's "The City," Roe put her fashion journalism skills to use, hosting trend videos and designer interviews for Elle.com. She has fronted modeling campaigns for Adidas, Italian fashion label Hogan, Reiss and Bloomingdales, and has appeared on "Britain's Next Top Model," E!'s "Chelsea Lately," NBC's "The Nate Berkus Show," GMTV, "Project Catwalk," Style Network's "How Do I Look," "10 Things I Hate About Me" and "Make Me a Supermodel." Roe fronts MTV's Bullied, a campaign to stop bullying in schools across the globe. She is an ambassador for Step Up Women's Network, an organization that mentors underprivileged girls through high school and college. She also supports the charity Dressed For Success, and is an honorary fellow at Southhampton's Solent University, where she lectures fashion students twice a year.