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Spring has sprung. So, there's no time like the present to get movin' on your health and physique. Committing to run a 5K can do just that. You may never have pictured yourself wearing a race number and standing in a huddle at the starting line, but life shouldn't be a spectator sport.
If you've been walking, it may be time to kick things up a notch and progress to running. It's the things in life that you DON'T do that you regret, so read on to find out how you can train for your first 5K.
First, find an event. There's no shortage this time of year. Search web sites like www.Metrosports.com or www.Runnersworld.com for event listings. You may want to select one based on the sponsoring charity, location or date. Give yourself at least eight weeks to prepare mentally and physically. Once you have your date, you can focus on training with a new purpose. You may even want to enlist a training buddy.
A 5K is 3.1 miles. How much do you need to train to be able to run your first 5K race? If you possess a reasonable level of fitness, you can probably run three miles on very little training. You might be sore for a few days after the race, but you still could finish.
The Training Sessions
In order to avoid injury and make your first 5K a good experience, here's a simple plan for beginners featuring 30 minutes of exercise every other day. You may see walking as the enemy when trying to build up to running, but continuous walking will gradually prepare your legs for running.
If you're a beginner, start with one full week of walking for 20'30 minutes per session. Start by thinking in terms of seconds and minutes, not miles. Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes to where you started.
After your first week of walking 30 minutes, strive to walk for the first 10 minutes of your workout and the last 5 minutes. During the middle 15 minutes of the workout, jog for 30 seconds, walk until you recover, then jog 30 seconds again.
Repeat the jog, walk, jog sequence until the 15 minutes are up. In the beginning, it may take you up to four minutes to recover from 30 seconds of jogging. Eventually, adapt a 30/30 pattern: jogging 30 seconds and walking 30 seconds repeatedly for 15 minutes. Follow this 30/30 pattern for 30 sessions. Do what your body tells you. Everyone is different in his or her ability to adapt to exercise. When you're beginning, it's better to do too little than too much.
If you continue this 30/30 routine for 30 days, you will finish the month able to cover 2-3 kilometers walking and jogging. You're now ready to progress to the next stage of your training as a beginning runner. If you train every other day, it will take you two months to be able to run continuously for 30 minutes.
Building up to the 5K
Gradually, begin to increase the jogging time and decrease the walking time. For example, run for 45 seconds and walk for 30 seconds. Then, progress to a ratio of 60/30, then 75/30 or 60/15.
Vary your routine. Work a little harder one day, then make the next session an easier one. Build in a weekly rest day, where you do no activity and give your body a chance to recover. Without rest days, you won't improve. Running a 5K won't happen overnight, but it can happen in two short months -- and along the way you will see gradual improvements in your physical fitness.
Even when you build up to continuous running, remember to begin and end each workout by walking five minutes. This pattern of warming up, training hard and then cooling down is one used by runners at all levels.
Once you've mastered running for 5K, you can continue to train by increasing .25 miles each week for another month and then begin to incorporate speed intervals. If the training seems too difficult for you, either repeat the week you have just completed or drop back to the previous week before continuing.
Only you can judge whether you are pushing too fast or too slow, but it's best to err on the conservative side.
What To Wear
It's essential that you treat yourself to a new pair of running sneakers when you increase your running time. Cushioned socks will also help prevent blisters, calluses, corns and ingrown nails. They help keep the feet dry, so they don't move as much inside the shoe. Specialty socks are available for running. Choose loose-fitting garments or tight-fitting Lycra clothing, as they both work equally well. Bright-colored clothing helps ensure safety in high-traffic areas.
Unless you've done it, you'll never understand the feeling of accomplishment training for and competing in a physical event can bring. It's one of the greatest senses of accomplishment you can have to push your physical limits. Once you've run your first 5K, there's no reason you can't continue to compete at that race distance. You may enjoy it so much, you may want to increase the distance and try the 10K.
Building up to running can be fun, but don't make the mistake of doing too much too fast. The more you enjoy your training, the more encouraged you'll be to become a pacesetter.
If you turn on the television, you may see tons of infomercials about the latest machine or diet that is supposed to melt away unwanted belly fat and keep it off. All you have to do is use the machine and in a few weeks you'll have a flat stomach. Or, you are told to perform an endless amount of crunches or spend hours on the treadmill to burn belly fat. Unfortunately, there is no quick and easy way to lose belly fat.
First of all, a flat stomach is made in the kitchen. You are what you eat and if you eat junk, it will show up on you in unwanted areas such as your belly. Your workout regimen is the other part of the equation, and the most important factor of the regime is intensity. Intensity is inversely related to waist-to-hip ratios. Moreover, you burn more total calories per minute during high-intensity intermittent exercise. Below are some tips on how to get the flat stomach that you desire.
- Use exercises that work your abdominals all the time. Free weight exercises activate the core more effectively. Squats, lunges, step-ups, push-up variations, plank variations, deadbug variations, and inverted rows are among the best exercises that activate your core musculature throughout the entire movement. This way, you are working your body as a unit, which is how you use it every day. Moreover, you are utilizing more muscle groups when performing these exercises which means that you receive a greater caloric expenditure. Therefore, your body responds better to these types of exercises.
- Incorporate metabolic circuit training into your workouts. Metabolic circuits are total body workouts that involve high-intensity work periods with short rest periods in a circuit format. These types of workouts deplete carbohydrate stores so that your body is forced to burn fat during recovery and hours after. By performing these workouts, you get the strength training benefits of weight training and the cardiovascular benefits of cardio exercise, which adds to caloric expenditure.
- Restrict sugar, starch, trans fat, and partially hydrogenated fat intake. These ingredients set the stage for increased belly fat, not to mention a long list of diseases. Consuming too much of these ingredients creates unwanted inflammation in your body and makes you crave more unhealthy foods. These ingredients are found in foods such as baked goods, sports drinks, energy drinks, carbonated beverages, fruit juices, desserts, cereals, and some pre-packaged meats. Unhealthy ingredients, too many calories, and not enough exercise are a prescription for abdominal fat gain.
- Get enough sleep. You should be getting between 7-9 hours of sleep per night. Not enough rest negatively affects your appetite control system, making you crave more sugars and starches. Moreover, cortisol increases, which is notorious for mobilizing fat to the abdominal area.
- Drink half of your body weight in ounces of water per day. Doing so prevents bloating, keeps you from consuming too many calories, and boosts your metabolism.
Forget all of the old-school advice on how to get a flat stomach. Intense, total body workouts, good nutrition, and proper rest should be a part of your lifestyle in your want to drop fat. Flat stomachs are made in the kitchen and from effective exercise programs. So if you want a flat stomach, clean up your nutrition, use total body exercises, and crank up the intensity!
By Pamela Brown
Patty Hartong
Your Body Benefits from Your Hard Work
"Exercise improves your health." You hear it all the time, but what does that really mean? How much of a difference can exercise make in your life, and how much do you really need to do? You'll be happy to know that you don't need to spend countless hours in the gym to achieve the heart-health benefits of getting active.
Lower Blood Pressure
- A study by the National Institutes of Health showed that regular exercise (30+ minutes of moderate activity, 5+ days a week) reduced blood pressure in 75% of subjects who had high blood pressure. The reductions were approximately 10 mmHg for both systolic and diastolic blood pressures.
- According to the American College of Sports Medicine, the blood pressure lowering effects of exercise can be observed as soon as one to three hours after a single 30- 45 minute workout! This response can linger for up to nine hours post-exercise. Permanent blood pressure changes can be seen as early as three weeks to three months after beginning an exercise program.
Improve Cholesterol Levels
- A 2001 review involving patients with high cholesterol demonstrated a change in HDL (good cholesterol) and LDL (bad cholesterol) levels after a 12-week exercise program. On average, subjects experienced a 4.6% increase in HDL, a 5.0% decrease in LDL, and a 3.7% decrease in triglycerides.
- Other studies show widespread improvements in cholesterol levels are related to the amount of activity and not the intensity of exercise. The more minutes you exercise per week, the more your cholesterol levels will improve, even if accompanied by a minimal weight change.
Prevent Type II Diabetes
- The combination of physical activity and weight loss has a powerful effect on preventing the onset of Type II diabetes in high-risk individuals. In a recent study by the Diabetes Prevention Program, participants who exercised and lost excess weight had a 58% reduction in the onset of Type II diabetes over 2.8 years, compared to the control group.
Most of these health benefits can be achieved through moderate-intensity physical activity. Experts recommend at least 30 minutes, 5 days a week. Moderate-intensity activity causes a slightly increased rate of breathing and heart rate. It can be described as feeling "light" to "somewhat hard".
There are easy ways to add this type of activity to your daily routine:
- Park the car farther away from your destination.
- Get on or off the bus several blocks away.
- Take the stairs instead of the elevator or escalator.
- Take fitness breaks instead of cigarette or coffee breaks. Walk, stretch or do some office exercises.
- Perform gardening, yard work, heavy house cleaning, or home-repair activities.
- Avoid labor-saving devices; turn off the self-propel option on your lawn mower or vacuum cleaner, and hide all of your TV remotes.
- Exercise while watching TV. For example, use hand weights, a stationary bike or treadmill, stretch, or perform body-weight exercises such as crunches, push ups and squats.
- Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!
- Walk while doing errands.
The good news is that it's never too late to start an active lifestyle. No matter how old you are, how unfit you feel, or how long you've been inactive, research shows that starting a more active lifestyle now—through consistent, moderate-intensity activity—can make you healthier and improve your quality of life.
Fitness Tip: See exercise as a stress reliever - A simple shift in attitude can do wonders for your stress levels. If you've had a long, hard day at work, exercise is something that helps to relieve your stress and revive yourself. Change your attitude about exercising and look forward to it as time just for you, instead of a chore to be done.
Some great success gurus tout changing your inner world before you see results in your outer world. Meaning you must change 'you' before you can expect your life around you to change; this consists of the way you view the world, the way you perceive reality, the way you interact with others. Planning to lose weight without having a firm hold on your current beliefs and mindset (or inner 'you') can spell disaster.
Workout Shoes - Shoes for Strength Training
I've always worked out in just a plain pair of tennis shoes. Rarely to I see or even think that using special shoes would make any difference at all. However, I began to think of better shoe support when I started doing heavy squats. This prompted me to do a little research in specific type shoes for working out that would give me better ankle support and put my feet in a more level position for squats and leg presses.
After some Googling around, I came across the Otomix brand of shoes. There's virtually nothing on the net about workout shoes. There's even less in bodybuilding forums about the subject. Yet soccer players have special shoes, and so do most other athletes. Tennis shoes are great for running but they didn't seem to be wonderful when it came to squatting and doing other heavy leg exercises.
These shoes ( a few versions are available) sell for around $95 on average depending on the website you find, and the sales being offered. With some clever searching, you can find a great price. I ordered my Otomix Ultimate Trainers online and was pleased to see many e-mail and tracking notifications about my order. According to Otomix, these workout shoes were specifically for:
Ultimate Trainer has been designed specifically for weight training and incorporates the new High Performance Bodybuilding system. The HPB system provides a combination of comfort and support utilizing a special wrap around strap adjusted by our innovative lacing system. This shoe is a must for the serious bodybuilder.
Note: Their shoes run a half size small compared to your true shoe size. They suggest that you order a half size larger. Quickly I opened the box and found everything intact and in brand new condition. I was ready for my leg workout. Adjusting the laces properly is a must. It came from the factory like most shoes. It wasn't laced thru each of the holes. I fixed the laces and found the shoes to fit nicely and very snug. I felt ankle support and was able to tighten them like a snowboarding boot but not so tight as to be uncomfortable. I headed off to the squat rack.
Doing squats is something I enjoy. Honestly, I enjoy them a bit more now with full support for my feet. These shoes were great first time. NO break in period was necessary. They were comfortable, gave strong ankle support and allowed me to do full squats without any annoying feet issues. I felt like my feet were flat and firmly place on the floor with good traction. Moving onto the leg press, same thing. NO odd arches, no slippage, and good solid firm foot placement for a good pressing motion.
I only use these shoes on leg days. That is really where I want the support. I do not wear them outside for walking around. They are just like gym gloves. Used in that environment as appropriate. The soles of the shoe are good for traction in a smooth, flat gym environment. These particular shoes are not made to be worn as a street shoe. That would be a big mistake. You'd wear out the tread in days and be out $100 very fast. However, in the gym, where they are meant to be, these shoes were incredibly superior.
My overall reaction and opinion of my Otomix workout shoes are very favourable. I would recommend them to anybody looking for some comfortable, high quality, long lasting footwear that is designed specifically for the gym.
By Marc David
Fitness Tip: Business Travel Training - When traveling out of town, book a hotel with a gym. It's the next best thing to training at home. And if there's no gym, make your own! In lieu of a stair stepper, try the stairs! In lieu of a treadmill, try the sidewalk. In strange areas always check with the front desk about the safety of the surrounding area, particularly at night.
How to Eat Healthy At A Barbecue
Sniff. Sniff.
Smell that?
It's Barbecue season!
Almost as much fun as Wedding Season, barbecue season is an opportunity to hang out with friends and family, gather in the backyard or on a beach to play awesome lazy-man games like horseshoes and bocci, and indulge in disgusting food and beverage choices...resulting in bloated waistlines and Monday morning misery.
Wait, what?
With Summer in full swing and the Fourth of July right around the corner, I'd guess you'll be ending up at a bunch of outdoor fiestas over the next few months. If you're interested in making better food choices, it's often tough to do so at a typical barbecue as you're oftentimes surrounded by nothing but unhealthy options.
Nerd Fitness to the rescue!
Here's a foolproof plan to enjoying yourself at a barbecue, keeping your friends and stomach happy, and allowing you to stay healthy all summer long!
This fantastic "meat on a stick" concept works great for other cuts of beef, chicken, pork, and sausage - any meat that's not ground, really.
Score some major points by adding some variety to the standard 'chicken on a stick': cold, with different sauce options (BBQ, guacamole, or sriracha), or with different seasoning (try the pre-made seasonings from Mrs. Dash) - nutritious, delicious, and very easy to eat. Just don't poke your eye out.
But that's just meat - you can skewer the hell out of anything you put your mind to!
Looking for some non-meat options? Deviled eggs can be a huge party hit with the right crowd, but if you don't have time to make a healthy mayo, try Guacamole Devilled Eggs.
Deviled eggs not your thing? Butternut squash and sweet potatoes can serve as a good replacement for regular potatoes and other starchy sides.
Guacamole Deviled Eggs
Original Recipe Yield8 servings
- 4 whole eggs in the shell
- 2 avocados - peeled, pitted, and mashed
- 1 tablespoon chopped cilantro
- 1 tablespoon minced green onion
- 2 teaspoons minced seeded jalapeno pepper
- 2 teaspoons fresh lime juice
- 1/2 teaspoon salt, or to taste
- 1 dash hot pepper sauce (e.g. Tabasco™), or to taste
- 1 teaspoon Worcestershire sauce, or to taste
- 1 teaspoon Dijon-style prepared mustard
- 1 pinch paprika
- Place eggs in a saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, and peel. Slice eggs in half, and remove yolks to a mixing bowl.
- In the bowl with the yolks, combine the avocado, cilantro, green onion, and jalapeno. Stir in the lime juice, and season with salt, hot sauce, Worcestershire sauce, and mustard. Mix well, and fill empty egg white halves. Chill until serving. Sprinkle with paprika just before serving.
Nutritional Information
Amount Per Serving Calories: 119 | Total Fat: 9.9g | Cholesterol: 106mg
Go green. REAL green.
BBQs are notorious for having salads of every type, most of which are salads in name only: Fruit salad, pasta salad, taco salad, macaroni salad, potato salad, JELL-O salad. Except for the fruit salad, none of these are really healthy.
Why not actually bring a HEALTHY salad? Here are a few you can whip up in a matter of minutes:
Or - cut a bell pepper in half and hollow it out. Then fill the inside with a salad made out of celery, onion, tomato, pickles, and bacon, mixed together with primal mayo. The pepper serves as an edible bowl that's healthy for you."
Take that, bread!
Primal Mayonnaise
If using raw eggs in mayonnaise makes you nervous, try this recipe, which not only dramatically reduces the sugar content but also partially cooks the eggs!
2 large egg yolks
2 tbsp fresh lemon juice
2 tbsp water
1 tsp dry mustard
1 tsp salt
1 cup pure olive oil
Heat the egg yolks, lemon juice, water, and sugar in a small skillet over very low heat, stirring constantly. At the first sign of thickness, remove from heat and submerge in a large pan of cold water (you should continue stirring here to avoid creating citrus-y scrambled eggs…trust us!) Scoop mixture out of pan and into a food processor. Blend for a few seconds and then let mixture sit uncovered for at least 5 minutes to cool. Add remaining dry ingredients, and blend on low speed. Drizzle oil slowly into the mixture until all ingredients are combined. Scoop into a large glass container and chill immediately. Mayonaise should keep for at least one week if stored correctly.
And if you're absolutely desperate for potato salad (is anybody ever really desperate for potato salad?), go with sweet potato salad instead.
Looking for some healthy snack options to snack on while playing horseshoes or bags?
How about some Ants on a Log? You know, celery with almond butter and either raisins or dried cranberries stuck on them...which looks like...wait for it...ants on a log! Trust me, these bad boys are a huge hit - they're not only delicious and easy to eat with your fingers, but they remind people of when they were five.
Remember those days? Sigh.
What about chips? Are there healthy chip options? You bet your ass there are!
Try Kale Chips or Spicy Sweet Potato Chips and dip them in guacamole.
Or – try this - It's a jalapeno pepper cut in half, stuffed with shrimp, dates, avocado, wrapped in bacon, and drizzled with a little honey. They're a huge hit with clean eaters and non-clean eaters alike!
I know, there's nothing better than kicking back with a few ice cold beers or fun cocktails while sitting on a back porch with your loved ones as the sun sets.
So I don't want you to stop doing that - I believe in two ideals when it comes to making healthy decisions:
"Do the best you can, with what you have, where you are," from Teddy Roosevelt, and "You gotta have fun," from my Dad, who happens to enjoy Nerd Fitness (hi Dad!) almost as much as he enjoys Miller High Life (the champagne of beers, as he says).
Epic Win
- Red Wine (organic if possible) - ~130 calories and ~5-6g carbs. Full of the healthy stuff previously listed.
- NorCal Margarita - (Robb Wolfe's drink of choice) tequila, club soda, and lime juice – ~150 calories and ~5g carbs
- Whiskey/Brandy/Scotch/Cognac - Full of healthy antioxidants as well. 64 calories and zero carbs.
- Vodka/soda or Vodka/rocks with lime (my drink of choice) – >2g carbs, 66 calories + lime juice (>10 calories)
- Bacardi and Diet - (Staci's drink of choice). 2g carbs, 66 calories. I know, I know, fake sugar and chemicals, but we're already drinking, right?
- White wine - ~130 calories and ~5-6g carbs. Not a terrible option, but not nearly as many of the healthy benefits you get with red.
- Light beer - ~100 calories and ~3-5g carbs. This varies on the type and brand of beer. Yes, lower in calories and lower in carbs, but beer is created from a grain and it's easy to consume LOTS of these very quickly.
- Regular beer – ~150 calories and 10-14g of carbs. Made of grain, easy to consume half a dozen of them without batting an eye, and full of calories and carbs. If you're a real beer drinker (I am), do so in moderation. I'll refer you back to the "what are your goals" section to determine what "moderation" is for you.
- ___________ and coke/sprite/orange juice/cranberry juice. Sugar, sugar, sugar, sugar, calories, sugar. The innocent cranberry juice you added to your vodka? 120 calories and 30 grams of sugar.
- ___________ and Red Bull – Although I love Red Bull's marketing, I hate their drink. Both alcohol and caffeine are diuretics which will dehydrate you very quickly. On top of that, the alcohol tries to slow you down, the caffeine tries to speed you up – your body has no effing clue what to do.
- Pretty much anything frozen – Sugary margaritas, daiquiris, pina coladas, hurricanes, vodka Red Bull slushies (yes these exist, stay far far away). There's enough sugar in these drinks to make Def Leppard think 'that's a bit much'.
- Sangria – Think of it like wine but with 20 packets of sugar added in.
If you are going to drink at a barbecue, go into it with a plan: Instead of blindly pounding whatever drink is placed in front of you, make smart conscientious decisions earlier in the day and follow that plan through to the end.
For example:
- I'll drink a bottle of water in between every alcoholic beverage.
- I can have one drink per hour; not fourteen.
- I'll be slowly sipping on this Paleo Margarita (tequila on the rocks with lime juice), thank you very much!
Now, I won't tell you to abstain from drinking; heck, I won't even tell you not to binge drink - if you feel the need to consume sixteen beers and five shots of tequila to enjoy yourself, that's your decision. I'm not your dad! Let's assume, however, that you're not going to be drinking yourself into a stupor, but still plan on having a few adult beverages - this next part is for you:
The reason that drinking at a barbecue can be Bad News Bears is that in addition to the liquid calories you're getting from the alcohol, you might also choose to consume RIDICULOUS amounts of empty calories from chips, hot dogs, popcorn, candy, nachos, pizza, and/or whatever processed foods you can get your hands on.
Rather than stuffing your face with unhealthy foods while drinking, stuff your face with HEALTHY options so you don't even need to think about the unhealthy stuff.
By: Brian at nerd Fitness
Home Gym
Your Personal Fitness Plan
Setting Up a Gym at Home
Setting up a Home Gym
If you decide to do your Fitness Training at your house, then you need to consider several factors in setting up a Gym at Home.
When choosing the area to set up your Home Gym, consider traffic flow, safety, the fitness equipment you want to include and whether you will want to expand your Home Gym in the future. You should also determine the amount of space available in the area, since this will determine what type of fitness equipment you can accomodate in your fitness training area.
Your Home Gym should include components for weight training as well as cardiovascular and flexibility training. Make sure the fitness equipment you purchase is appropriate to your interests and current and future fitness goals and training level. Also, make sure you factor in the ever changing fitness levels you will reach throughout the life of your fitness training programs.
Lets Visit some fitness equipment that you should consider when getting ready to plan out the set up of your Gym at Home.
Dumbbells are probably one of the most versatile pieces of fitness equipment you should consider purchasing for a Home Gym.
Start with at least 5 pairs of dumbbells of varying weight instead of buying only one pair and using them for all your fitness exercises.
Dumbbell Rack
Using a dumbbell rack to store your dumbbells can help you save space and keep your workout area organized and make it easier for you to retreive your dumbbells during your Weight Training programs.
If space is limited, consider a vertical rather than a horizontal rack, since the vertical rack takes up alot less space.
Adjustable Dumbbells
One great addition to any Fitness Training area at Home would be an adjustable dumbbell weight plates, which consist of two short bars and several plates that you can clamp on to the bars. While adjustable dumbbells can save space and money, constantly adding and removing weight plates can become time consuming.
You can also purchase adjustable dumbbells, such as a PowerBlock or SelectTech, where both allow you to easily add and remove weight. To select the amount of weight you want to lift, you insert a pin into a hole or turn a dial to select the weight you want.
When you remove the dumbbell from the block, the dumbbell will contain only the amount of weight you selected.
Barbells are also a great addition that provides additional flexibility into your fitness training programs, since they allow you to lift heavier weights and vary your fitness training workouts.
You can purchase barbells with fixed weights, but barbells that consist of a bar that you can add weight plates to are more flexible and practical. There are different types of bars available, such as a standard bar or Olympic bar. A standard bar can vary in length from 5 to 7 feet, weighs around 20 pounds and is perfect for Home Gym use. An Olympic bar, which is about 7 feet in length and weights about 45 pounds, is usually used when working your larger muscle groups, such as your legs, back and chest.
The Olympic bar is also available in a shorter version which range from 5 to 6 feet in length and weight about 35 pounds. The shorter Olympic bar is usually used when working smaller muscle groups, such as shoulders, biceps and triceps. The bar you may use depends on the amount of weight you want to lift.
Plates for barbells are available in weights of 2.5 pounds to 45 pounds and can be stored on a weight tree that you can also purchase separately. You should also purchase collars that you can place on the ends of the bar to prevent the weights from slipping off during your lifts.
A mirror used in your fitness training weight program allows you to watch your form and technique, which is especially important when lifting free weights. You should use a full length mirror large enough to show your entire body. If the mirror stands to the floor, be careful about placing dumbbells or barbells where they can roll into the mirror and damage it.
Weight Bench
A good quality flat bench or adjustable bench that can be converted from flat to a vertical position that incorporate different degrees of incline are also a great addition to any Home Gym. Before making your purchasing decision, inspect the bench carefully and test it in as many ways as you can by sitting or lying on the bench and adjusting the incline to make sure the mechanism works properly and is easy to use.
Fitness Bands
Fitness Bands or exercise tubing are an inexpensive way to help vary your workouts and also provide you an exercise medium that can be taken on the road with you when you travel for business or pleasure.
Exercise tubing is especially useful if you are short on space and cannot afford either the cost of free weight equipment or the area it takes up. While exercise bands will not give you the same results as good quality weight training, fitness bands are great for toning and defining your muscles.
Exercise Ball
Exercise balls are a great low cost and effective tool in your fitness training program. They are large balls that are inflatable and that can be used for a variety of fitness training exercises, including weight training and stretching. You can use an exercise ball as a replacement to your flat bench to add more challenge and variety to your fitness training programs and really help add a new difficulty level to your overall training.
Using an exercise ball helps improve your stability and balance by strengthening your core muscles, which include your lower back and abdominal muscles as well as engaging alot of your small stabilizer muscles.
Cardio Equipment
Any good quality Home Gym setup should include some form of Cardiovascular equipment, as long as the space in your fitness training area allows it. You can purchase many of the cardiovascular machines used in your local gym to use in your Home Gym as well as some less expensive home gym versions.
Some popular cardiovascular machines include treadmills, stationary bikes, stair climbers, elliptical crosstrainers and rowing machines. If you do not have space in your Home Gym for a cardiovascular machine, you can still get your cardio in with a good workout by jumping rope, fast walking or even a run in the park.
Exercise Mat
An exercise mat helps provide support and a cushioning effect between your body and the floor to make floor exercises, such as abdominal crunches and stretching, more comfortable to complete. Unlike a towel or blanket, an exercise mat will not bunch up and most mats can be folded and stored in a corner or closet. When choosing an exercise mat, select one that is thick enough to protect your knees from digging into the floor when performing kneeling exercises and long enough to fit your entire body on the mat.
Equipment Mat
Equipment mats are usually placed beneath you exercise equipment to keep the equipment not only in place but to also protect the flooring or carpet that the equipment rests on. Mats are especially useful for cardiovascular equipment, such as treadmills or elliptical machines.
Mats help reduce vibrations that can wear down equipment and prevents dust and fibers from the floor or carpet from getting into any of the mechanical parts of your exercise equipment. You can also place a mat in the area where you lift free weights to protect your floor from accidents, such as a dropped free weight.
MultiGym Equipment
Since most people do not have enough room in their Home Gyms to accomodate different weight machines, the multigym, which combines several weight lifting stations into one machine, provides a practical solution. A multigym can give you a good overall weight training workout, but the machin is not as smooth as the commercial ones used in your local gym. Some multigyms have two weight stacks, so two people can workout at the same time. You should choose a multigym that is space-efficient and includes good safety features.
Make sure the frame and seats are sturdy and the pads are thick and durable. Try out the machine to ensure that moving parts, such as the weight stack, move smoothly, the machine adjusts easily to fit your body type and is comfortable and easy to use.


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Scarlet oversized poppy print dress from Talbot Runhof.
Designer colour: 374 (Scarlet)
Designer Style ID: ROUCHE2CE20
Farfetch ID: 13145944
Measurement Information
Model's wearing: XS DE/DK
Model's wearing: XS DE/DK
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Delivery duties are included in the item price when shipping to all EU countries plus USA, Canada, China, Australia, Puerto Rico, Switzerland, Singapore, Republic Of Korea, Kuwait, Mexico, Qatar, India, Norway, Saudi Arabia, Taiwan, Thailand, U.A.E., Japan. This means all import duties are included in your order. The price you see is the price you pay.
Delivery duties are not included in the item price when shipping to all other countries. This means you may be liable to pay import duties on receipt of your order.
Although they are known for their glamorous cocktail dresses and signature evening wear, the design-duo behind Talbot Runhof have also applied their vision to sportswear, day dresses, luxurious outerwear and accessories. They have a unique style of working, enabling them to present a collection that truly reflects the personality of each opulent fabric used. Neglecting the notion of preliminary garment sketches, they opt for a more creative approach by translating their ideas straight from the mind to the mannequin – resulting in their signature drapes, complicated cuts and perfect seam placements. The Farfetch edit of Talbot Runhof showcases the label's razor-sharp silhouettes, presenting pieces that are ultra-feminine while still possessing their distinctive edge.
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Dymo Price Tag Labels
Dymo Price Tag Labels are available in a variety of styles to meet your needs. We carry barcode, rat tail & barbell styles. Shop now & enjoy free shipping!
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Multipurpose Applications
Dymo and Dymo compatible price tag labels are available in a variety of styles to meet your retail needs. Available in rat-tail and barbell styles, these labels are small, discreet, and designed for various uses. Perfect for both home and commercial applications, these price tags may be used for traditional purposes including jewelry pricing, book spine labels, storage boxes, shelving, file folders, and warehouse storage. But with sizes ranging from 7/8" x 15/16" up to 1" x 3", there are no limitations to creative uses at baby showers, company raffles, potlucks, on goodie bags, etc.
Choose The Best Style
Rat-tail style labels make pricing smaller items such as rings or glasses simple and efficient. They are easy to apply and do not get tangled with delicate items. Your customers will appreciate having access to pricing information without having to constantly ask a salesperson. Your items will also be more visually appealing since big, awkward labels can distract customers. Barbell price tags offered on LabelValue.com are one of the most popular styles available due to the unlimited ways they can be used. Available in white, yellow, or green, they provide the ability for users to differentiate items in a clear manner.
Quality Labels at a Great Cost
Dymo price tag labels start as low as $7.09 for 500-label rolls. Thermal film and polypropylene options provide greater durability from fading, tearing, and moisture. Made with aggressive adhesive, you'll never have to worry about your labels falling off even in the most demanding environments.Loading Results


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Hero H2000+ Review: iPhone 5 Clone with MT6577 Dual Core Android 4.0
Hero H2000+ is another iPhone 5 clone. On the outside, its really hard to tell if its a real iPhone 5 or not with its size and other details on the design, but on the inside its a dual-core MT6577 Android 4.0 ICS device.
I just noticed that this one had become one of the hot-selling iPhone 5 clone on Fastcardtech. It is currently priced at $169.99 with free shipping, so its really a tempting buy. Well, lets take out this phone for a specs review.
Brief, the Hero H2000+ is an Android 4.0 device with a MTK6577 dual core CPU. It has 3G and GPS support. It has a 4.0 inches screen, just like the new iPhone 5 and a 8.0MP camera.
The Hero H2000+ runs on Android 4.0.4 ICS out of the box. It supports many languages. FCT allows request for language pre-setup on the ordered devices, so in case you are getting this device from them, you can always tell them what language you want to have on pre-set out of the box. It has 3G/WCDMA support and is totally unlocked for use on any GSM carriers in the world
Even if it runs on Android OS, the Hero H2000+ have an iOS-like UI. But it still have the 3-screen buttons on ICS. I bet this is just a launcher, so you are still able to customize the Hero H2000+ on your preferences.
The Hero H2000+ sports a dual-core MT6577 CPU clocked at 1GHz, a very fast performer. It is capable of HD gaming and high quality multimedia playback as well.
It has 4GB ROM so expect a 2.5GB of usable internal storage memory. It is still expandable with a micro SD card of up to 32GB maximum capacity. It has a normal 512MB RAM which is pretty much more than sufficiently enough for seamless multi-tasking.
Just like the real iPhone 5, this one has 4.0 inches screen as well. It has a 800*480 pixels of display resolution, not too much to boast but its pretty much not bad at all considering its price tag.
Just like the norm, it has 8.0megapixels main camera and a corresponding 0.3mp secondary snapper. It has flash and auto-focus. Good thing to note is, these snappers are on the same position as the new iPhone 5's camera lenses.
It has a native FM radio receiver which is not present on the iPhone. It is also a Dual SIM device, heck another thing the iPhone doesn't have. It has wi-fi, bluetooth, GPS, etc. –well, other stuff are just the same with most Android 4.0 and MT6577 devices. To know more about the specs of the Hero H2000+, click here.
Hero H2000+ Specs
Here's a shortlist of the Hero H2000+ specs.
- iPhone 5 clone
- 4.0-inch screen
- Android 4.0 ICS
- 1GHz dual-core MT6577 CPU
- 8.0 megapixels camera
- Dual SIM, with 3G
For a complete list of specs, more photos and updates to this phone's listing, check it out on Fastcardtech with the links at the end of this post.
Hero H2000+ Videos
Here's a couple of videos from my friend, Dirk aka Colonel Zap.
Hero H2000+ hands-on Video Review:
Hero H2000+ Gaming Test:
For the very cheap price tag, you can never go wrong with this iPhone 5 clone. The overall design is a perfect knock-off and with the specs, you are guaranteed that its performance is among on top. If you desire to have an iPhone 5 on your hands for show, but you do not have that thousand of bucks to buy a real one then this is the smartphone for you. Get this hot-selling phone before the stock runs out!


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Topeak Compact Handlebar Bag
Topeak's Compact Handlebar Bag holds plenty of gear for on-the-bike use and it converts into a fanny pack when you're off the bike. It's great for anything you want to keep close at hand. It features a divided main compartment to keep your gear organized. Plus, the Compact comes equipped with Teflon coating and a full rain cover for when conditions are less than ideal.
Capacity: 120 cubic inches
Dimensions: 8.7 x 5.1 x 7.1 inches
Weight: 470 grams
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This bag was bought for my son's Trek hybrid bike. It was impossible to mount correctly, due to the handlebar shape. We finally got it on, but it moves around. The bag is too small for much of anything, so my son puts a few tools and a tube in it and never takes it unless he is going on a longer trip. After several years, I generally consider this bag to have been a waste of money.
- Rugged
- Uncomfortable Strap
Best Uses
Ive owned this bag for about three years, and it shows no major signs of wear. This bag is easy to attach and detach. It's also small, but there are larger options from topeak. Very convenient for small items, and it protects pretty well. There is no map panel, and the "fanny pack" option is pretty inconvenient, since it uses a large detachable connecting strap that consumes most of the internal capacity. The fanny pack is also uncomfortable to wear, due to the plastic mounting bracket. So as a small handlebar bag, it works well and is sturdy, but the fanny pack option is pretty useless. In fact, I eventually threw out the connecting strap, so now the fanny pack option is gone.


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Steve McCloskey
Steve McCloskey
|Mon - Fri
|10:30 - 11:30 a.m.
|and by appointment
|Room 1408
Distance Learning Information | Business Administration and Law
Hi, Everyone! I teach law and business classes full-time at Shoreline, in the business division. My academic background includes a Juris Doctorate with a focus in Public and Private International Law as well as Technology Transfer (my graduate thesis and international law journal article were on Regulatory Schemes Effecting Technology Transfer to the People's Republic of China). I also hold a Master of Arts degree in International Relations and Business.
Before beginning teaching at Shoreline in the Fall of 2004 I worked in law firms in IL, NY, CA and Seattle. I have extensive experience in the area of complex commercial litigation, particularly, in cases involving a wide variety of legal fields including international anti-trust, consumer protection, telecommunications, patent and trademark as well as environmental law, criminal defense, administrative law, medical malpractice, labor disputes, age discrimination, personal injury and family law. Prior to relocating to Seattle in 1993 I also taught Political Science (Constitutional Law, American Government and International Relations) at community colleges in California.
On a personal note, I am married to an incredible woman. She is currently in Boston getting her Masters degree in International Relations and Theology. We devote much of our free time to service projects such as volunteering with orphans in Honduras, Habitat for Humanity, Tent City and fundraising for organizations such as Mary Bridge Children's Hospital in Tacoma.
I am also an avid triathlete and bicyclist. I haven't owned my own car for more than 8 years and am planning to bicycle from Seattle to WA D.C. during the summer of 2007 to raise money for the American Lung Association of WA.
Also during the summer of 2007 I will be leading a Shoreline class to Honduras, titled "Entrepreneurship in the Developing World." In addition to studying the various models for entrepreneurship in Honduras we will meet civic leaders, NGO representatives, government officials and a variety of business owners. We also plan to do service projects there as well.


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seanJR needed a new logo design and created a contest on 99designs.
A winner was selected from 27 designs submitted by 15 freelance designers.
Vetology is the ultimate veterinary radiology reporting platform. This cloud based software processes images, reporting and report integration, allowing for doctors and radiologists across the globe to read and interpret x-ray, MRI and CT images. Veterinary doctors will use this platform to store, access and upload scanned images of their patients as well as create reports pertaining to diagnosis of each patient.
Veterinarians, Veterinary Radiologists, Veterinary Hospital Administrators
Please be creative as possible. Our brand should stand for progression, excellence, modern technology (cloud based applications) and quality.
Find out how a design contest works or learn more about our logo design services.


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President Obama and the wind energy industry are rallying to make a final push for the extension of key clean energy incentives before Congress breaks for its summer recess.
On Tuesday, U.S. Department of Energy Secretary Steven Chu, U.S. Department of the Interior Secretary Ken Salazar, Deputy Assistant to the President for Energy and Climate Change Heather Zichal and Deputy Assistant to the President and Deputy Director of the National Economic Council Brian Deese met with 14 companies in the wind energy supply chain to discuss the importance of extending the production tax credit (PTC) for wind power.
Meanwhile, the president on Thursday will visit wind turbine blade composites manufacturer TPI Composites as part of his call to Congress to extend both the PTC and the Section 48C clean energy manufacturing tax credit. The company is based in Newton, Iowa, a town slammed with thousands of layoffs after its major employer, Maytag, was acquired by Whirlpool in 2006.
TPI Composites now employs around 700 people, but the company's CEO, Steve Lockard, says those jobs are dependent upon a PTC renewal.
On a press call hosted by the American Wind Energy Association (AWEA) last month, Lockard said the 18-month turnaround time required for each wind project means the company is already seeing a lack of demand due to policy uncertainty and may face layoffs if the PTC is not extended.
"Every month of delay will mean additional manufacturing job losses in the U.S., and action is really an urgent need at this time," Lockard said.
Indeed, the president has made jobs the centerpiece of his push for clean energy incentives. According to AWEA, letting the PTC expire would lead to 75,000 lost jobs.
But the economic impact does not end there. The industry has repeatedly stressed that clean energy incentives at the federal level are necessary to trigger billions of dollars in private investment.
At a Senate Committee on Energy Natural Resources hearing last week, Sens. Jeff Bingaman, D-N.M., and Mark Udall, D-Colo. – among others – stressed the importance of clean energy support at the federal level in ensuring $15 billion a year in private investment does not disappear.
Obama is also encouraging Congress to create a program to leverage private investment. According to a statement from the White House, the Section 48C program instituted under the American Recovery and Reinvestment Act was oversubscribed by more than 3 to 1, meaning over $5 billion in projects did not get funding.
Adding another $5 billion in credits would support at least another $17 billion in direct investment in clean energy manufacturing facilities, the White House says.
Despite the setbacks already seen due to PTC and market uncertainty, the president's support gives the wind industry reason to be cautiously optimistic about tax-credit extensions and the future of the sector.
"With both President Obama and members of Congress covering the whole political spectrum supporting the wind tax credit to keep U.S. manufacturing jobs, it shows there's a real chance of getting it done in time to keep this homegrown industry growing in America," said AWEA CEO Denise Bode, who spoke at the White House meeting.
"Extending the PTC already has broad bipartisan support, but Congress and the president need to act," she added. "Let us finish the job of creating this industry."


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Thank you for choosing Storage Solutions for all of your self-storage and moving needs! At Storage Solutions, we provide the most modern and convenient self-storage units available. Each storage unit has its own personal gate access code, the units are clean and extremely well lit, and our 24-hour video surveillance cameras will give you peace of mind as you store your valuables with us.
Our site access hours are the best in the industry and our offices are open, for your convenience, 7 days a week. You can even access your storage unit 365 days of the year, with no holiday closures or interference. We realize that you have many options when looking for a storage provider and with our competitve pricing, stellar service and state of the art units, we are confident that you will be satisfied with your total storage experience here at Storage Solutions.
Storage Solutions is your solution to your personal business storage needs. We can accommodate any size of storage space that your business requires.
Whether you're moving or storing, Storage Solutions has the boxes, bubble wrap and moving kits you need!


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Here's what we'll cover:
What Is Order Fulfillment Software?
Common Features of Order Fulfillment Software
Evaluating Order Fulfillment Software
Market Trends to Understand
An order fulfillment system automates the order fulfillment process, from order entry to delivery, ensuring that a production order is completed with the highest level of accuracy and least amount of lead time necessary. It promises high quote accuracy, fulfillment efficiency and billing management tools to maximize billing and order effectiveness. It is often combined with transportation management software and warehouse management software to create a supply chain execution system that promises real-time visibility.
Inventory reports in 3PL Warehouse Manager
Order fulfillment starts with a smooth quote-to-order-to-cash transition, so the user can deliver a quote to the buyer that is both accurate and achievable, the implication being that customers expect no deviation from the original quote provided to them by the supplier.
Once the quote offer has been accepted, the next step is order fulfillment, which comes with four potential degrees of flexibility:
|Made-to-stock (MTS) or build-to-forecast (BTF)
|This option is for products that are mass produced in anticipation of future demand and will be used by vendors whose products are in constant demand and never customized. The software would likely suggest recurring billing cycles to meet ongoing sales and purchase needs.
|Build-to-order (BTO) or make-to-order (MTO)
|BTO or MTO software is for standardized products that are produced only when ordered, but are never customized in the building process. This requires project-based billing, but simple efficiency, rather than customizability in the ordering process.
|Assemble-to-order (ATO)
|The ATO option is for products that are assembled to order from a select number of possible components. ATO allows only as much customization as the available components can deliver, providing the minimum amount of flexibility required in this situation.
|Engineer-to-order (ETO)
|The most customizable option, ETO gives the customer more control over the design of the product by engineering production to the customer's needs. Order fulfillment software would likely assign time-based billing to ETO products and allow much greater overall functionality to meet the required customization.
Finally, order processing software handles financial transactions through billing management, which prevents billing errors that would otherwise interrupt cash flow. The important thing for suppliers is to limit days sales outstanding (DSO) and obtain real revenue from customers. In this case, order fulfillment systems use accrued or deferred revenue recognition processes to keep track of accounts receivable and which customers have paid for products and services rendered.
Order fulfillment itself is often included as functionality within a slightly-broader order management system.
Obviously, the type of product(s) and degree of customization required will be the biggest deciding factor in evaluating order fulfillment software. A close second will be quoting billing needs, since quote accuracy and billing cycle requirements are such a key component of order fulfillment.
Consider the following when selecting an order fulfillment software vendor:
Over the past couple of years, there has been increased focus on improving order fulfillment by making the supply chain more efficient. Technological advancements can help companies achieve customer satisfaction with faster processes and ultimately, deliveries.
Here are a few market trends that buyers should keep in mind:
E-fulfillment of orders in the future. Improved channels of shopping for customers means that businesses will ensure faster shipments, accurately predict which products will be popular at what time and increased loyalty from customers.
Mobile devices to check up on orders. Mobile apps have been successful in enhancing the shopping experience. Therefore, many retailers are using mobile apps in their physical and/or online stores. Apps help them promote new products and inform customers about sales. The customer experience is further boosted through heavy discounts and coupons that are redeemable only on the mobile apps. This drives up the usage of the app.
More accurate predictions of seasonal demand and sales. The use of big data and analytics to gauge seasonal demand and sales has resulted in near-accurate predictions. Retailers are using this data to make sure that the staff are trained, inventories stocked, delivery schedules finalized and processes synchronized to ensure smooth operation before the demand soars.
Technology can help to improve operations. Businesses, especially e-commerce companies, track and manage their supplies, volume and transportation using their mobile devices and PCs. These tools have sped up the processes across the supply chain. The adoption of cloud-based software has also helped retailers and suppliers gather data to make business decisions. As cloud security improves, more businesses are expected to adopt cloud solutions.
Expanding warehouses will enable shipping of large items. Over the past few years, the boom in e-commerce has led to increased sales of larger items as well. To meet this demand, businesses need to expand the sizes of their warehouses and anticipate backup options for storage. They also need to utilize local fulfillment centers for faster deliveries, thus, increasing their competitiveness in the market.
Globalization helps to accommodate international demand. With market boundaries transcending national boundaries, international demand will drive speedy deliveries in the order fulfillment industry. Sellers and buyers in different corners of the globe can conduct business without worrying about exaggerated shipping and delivery charges. Various e-commerce companies will offer products from different countries, making it possible for customers to access international markets from the comfort of their homes. The order fulfillment solution should be able to deal with multiple currencies and allow digital payments, such as Bitcoin, so that small players can fairly compete with the bigger, international players.
Inventory should be managed in real time. Supply chains are expected to introduce technology, such as beacons and sensors, to quicken checkouts and restocking. Businesses will need solutions that automatically track on-shelf supplies, restocking, reordering and even manufacturing in real time on a regular basis.
Environment-friendly measures will increase sustainability. Businesses need to have minimal impact on the environment to be sustainable in the long run. They need to adopt green processes that reduce and prevent wastage. They can use order fulfillment software to change their delivery and sourcing practices and become environment friendly.
Our service is simple and 100% free to customers like you because software vendors pay us when we connect them with quality leads. You save time and get great advice. Vendors get great referrals. It's a win for everyone!


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Car enthusiasts don't particularly care about the Buick-wannabe Avalon. It's an expensive FWD car for older people. Judging by this teaser of a new American-designed sedan for the New York Auto Show next month, Toyota's at least trying to shave the average buyer age in the sub-AARP zone.
The car we'll see next month at the Javits Center is either going to be the production Avalon, or a lightly disguised concept car previewing what the next Avalon is going to look like. The question remains: is some curvy new bodywork enough to make you interested in a front-wheel-drive, full-size Toyota?
Didn't think so.


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Lung carcinomas are not usually detected at an early stage of their development because symptoms of their presence, which may include chest pain, difficulty breathing, persistent coughing, bloody phlegm, and increased susceptibility to respiratory infections, do not usually appear until they are in an advanced state. Oftentimes, the cancerous growths are not noticed until they have spread to other locations within the body. Thus, the prognosis for patients with lung cancer is somewhat bleak, the five-year survival rate for them being estimated at less than 15 percent overall. Treatments for the disease are similar to those for other types of cancers, consisting primarily of chemotherapy, surgery, and radiation exposure. The exact treatment chosen depends upon a number of factors, such as the patient's health and the level of advancement of the disease. In some instances, for example, it may be judged necessary to remove part or all of a lung, while in other cases, radiation therapy to destroy small numbers of cancer cells may be judged sufficient. Frequently, the various treatments will be used in conjunction with one another.
The adherent culture of A-549 cells displayed in the digital image above was stained for F-actin with Alexa Fluor 568 conjugated to phalloidin, and for DNA with 4',6-diamidino-2-phenylindole (DAPI). The cells were additionally labeled for lipid vesicles with Alexa Fluor 488 conjugated to lectin PNA, a peanut-derived protein that binds to specific carbohydrate groups on proteins or cell membranes. Images were recorded in grayscale with a QImaging Retiga Fast-EXi camera system coupled to an Olympus BX-51 microscope equipped with bandpass emission fluorescence filter optical blocks provided by Omega Optical. During the processing stage, individual image channels were pseudocolored with RGB values corresponding to each of the fluorophore emission spectral profiles.
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When NASA's Glory satellite plummeted into the Pacific Ocean last year shortly after launch, it took with it a University of Colorado instrument that was designed to measure the sun's energy, continuing a record of "solar irradiance" data that stretches back to 1978.
The loss of the Total Irradiance Monitor, riding on Glory, caused scientists to fear that a gap would be created in the record.
Today, data on solar irradiance is gathered by a TIM instrument onboard the Solar Radiation and Climate Experiment satellite, which was designed and built by CU's Laboratory for Atmospheric and Space Physics. But the instrument, designed to last five years and launched in 2003, may not last much longer.
The loss of Glory sent CU scientists scrambling to get another TIM into space before the current instrument sputters out. This week, CU announced that a new TIM would hitch a ride into space on a satellite built by Boulder-based Ball Aerospace and set to launch in 2013.
If all goes well, the new TIM and the old TIM will both send back data over a period of time.
"Overlap between the (two) TIMs helps account for possible calibration differences between the two instruments so that we can be assured they are both accurately measuring the same solar irradiance values," said LASP scientist Greg Kopp, principal investigator for the TIM instrument set to be launched in 2013.
Kopp said continuing the measurement record is critical to understanding the sun's impact on the Earth.
"The solar irradiance record is important as it provides an extremely accurate measurement of the entire amount of energy from the sun," Kopp said in an email. "This energy is what drives the Earth's climate system, providing over 2,500 times the combined amount of all other energy sources, such as radioactive decay and geothermal in the Earth's interior."
But preparing an instrument for launch at the last minute is no easy task. Building a new TIM in time for a launch in 2013 -- as well as calibrating it, testing its performance in a space-like environment and integrating it with a spacecraft -- wasn't feasible. So CU researchers turned to a ground-based TIM that the team built alongside the instrument that is now sending back data from the Solar Radiation and Climate Experiment Satellite.
"Even preparing an existing instrument for space flight on this compressed time scale is challenging, though," said Kopp, who noted that his team is working long hours to get the TIM ready. "What is really impressive about this program and this team, though, is the enthusiasm the members have for getting this ambitious goal accomplished. People see progress and the results of their work quickly on this fast-paced project, and that provides good motivation for the long hours they are happily and cheerfully dedicating."
Finding a satellite for the new TIM to ride on required the cooperation of a handful of organizations. The agreement to put the new TIM on the STPSat-3 spacecraft was the result of a collaboration among NASA, the National Oceanic and Atmospheric Administration, the U.S. Air Force, LASP and Ball Aerospace.
STPSat-3 was able to accommodate the late addition thanks to its flexible design, according to Ball. The instrument is part of a series built by Ball with the goal of creating a standard spacecraft design that can be used multiple times by the U.S. Air Force for different missions. Having a standard spacecraft body cuts down on the cost and time it takes to build a new satellite. The ability of the design to accommodate multiple types of instruments allowed the TIM to secure a ride late in the development process.
"The STPSat-3 was built in only 47 days, and demonstrated the outstanding flexibility of its standardized interface approach by accommodating additional payloads after the spacecraft was completed," said David Taylor, Ball president and CEO, in a statement.
The responsibilities of the TIM onboard STPSat-3 will eventually be overtaken by the next-generation solar irradiance monitor, which is expected to launch in 2016 onboard the Joint Polar Satellite System satellite, also being built by Ball.
Contact Camera Staff Writer Laura Snider at 303-473-1327 or firstname.lastname@example.com.


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Tuesday, April 19, 2011
2 years old already? Happy birthday baby.
730 days ago you came into the world without a sound. No screaming, no crying for you. You just sat back and took it all in. This new shiny world, and that is how you have remained. Happy and calm. I never knew that one's heart could be so filled with love for someone else or worry about all the bad that the world could drop on you. Not until you entered the world. I cannot even remember what life was like before you were there, always at my side, my constant companion, my shadow. I cannot wait to see what unfolds in this next year. You are changing so quickly that I want to grab the clock and tell it to stop, to hold on just a few more minutes. All of a sudden you are a big girl, standing 3 feet tall and full of words. Able to maneuver the playground equipment all by yourself and walk the entire mile around our block. You help with dishes and like to vacuum. You love cottage cheese w/apple sauce and frozen peas. You tell the dogs to cut it out when they are playing and corral the cat into your lap for cuddling. You brush your teeth and sporadically go on the potty. You hug like you mean it and give the sloppiest kisses and you love to hold my hand. I hope to remember what you were like at 2 for always b/c right now you are the most amazing child that ever walked the earth, I just know it! Happy birthday Harper.
3 comments:
- Chelsea said...
I can't believe it's been 2 years! Happy birthday Harper!
(Mon-this was beautiful-thank you for sharing)
- April 19, 2011 at 11:51 AM
- Heather said...
Awwwwwww....what an adorable picture of you two. Happy Birthday!
- April 19, 2011 at 12:22 PM
- Organic Warrior said...
Happy b-day! Time does fly!
- April 19, 2011 at 12:49 PM
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About Me
- Mnowac
- distance runner attempting to run a marathon in every state, vegetarian foodie, mediocre triathlete, sucky swimmer, mommy to Harper, tea lover, coffee drinker, animal saver, hubby snuggler, race addict, full time working 31 year old living in cleveland
Marathons so far
Blogs I read
Blog Archive
- ▼ April (5)
- ► 2009 (107)
- ► 2008 (201)
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- half marathon (8)
- letter to Harper (6)
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- video (4)


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After failing to award a big winner at previous mobs, Jurchen wins big at This is Sew Broadway.
The Crookston Cash Mob held on March 28 at This Is Sew Broadway resulted in a $500 cash prize won by Laurain Jurchen of Crookston. This was the fifth Cash Mob held in Crookston and is sponsored by the Crookston Retail Merchants Association.
"It is so important that community members make an effort to shop locally. When our paychecks are spent in town, it benefits the entire community," Chamber President/CEO Shannon Stassen said. "The Cash Mob is one way to show that it pays to shop in Crookston."
The next Cash Mob prize will be $100 at a location yet to be determined.
The Retail Merchants Association is a subcommittee of the Crookston Chamber of Commerce with the specific goal of increasing retail sales in Crookston. Current members are: Ampride Convenience Mart, Bremer Bank, Christian Brothers Ford, Crookston Daily Times, Crookston Housing and Economic Development Authority, Crookston National Bank, D & B Home Furnishings, Eagle Thrifty White Pharmacy, Four Seasons Clothing, Happy Joes Pizza, Hugo's, Irishman's Shanty, KROX Radio, Limited Addition Gift Shop, McDonalds, Montagues Flower Shop, RBJ's Restaurant, Rejuv Salon & Spa, Tri-Vallen Opportunity Council, This Is Sew Broadway, WalMart, Willow & Ivy, Wish Upon A Star, Ye Ole Print Shop, Z Wireless Verizon


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Saturday, January 14, 2006
0.0.6 Update
Just to let anyone interested know that SS development is alive and kicking; expect me to release 0.0.6 within about a week! Unfortunately, I did not find the time to work on a connection with arbitrary external libraries. There have been many small improvements, though, relative to 0.0.5.9. I also added two new largish programs:
-a stripped-down version of Pythonchess, thanks to Jyrki, the author! (360 lines)
-yet another sudoku solver, that would cause older versions of SS to choke badly (178 lines)
The former becomes about 9 times faster on my PC, but there are probably some simple optimizations I can do to improve this further. The latter really gave the type inferencer a hard time, so I added some simple heuristics to 'guess' types, for use as a starting point of the analysis. This greatly reduced the analysis time for many other tests.
Btw, the raytracer is 65 times faster on my PC at home (X2 4800+), instead of the 40 I measured in China :-)
Shed Skin now correctly compiles about 6000 lines of unit tests. Included in these are the following non-trivial programs:
-satisfiability solver 1
-satisfiability solver 2
-min/max othello player
-neural network simulator
-sudoku solver 1
-sudoku solver 2
-sudoku solver 3
-convex hull
-the pygmy raytracer
-tic-tac-toe on arbitrary-size boards
-linear algebra routines
-simple genetic algorithm
-conway game of life
-pythonchess speed test engine
I'm starting to become pretty confident the compiler will work well in general. The speedups are also pretty good in general, but I think it can be much improved still, by tweaking code generation and the C++ versions of the Python builtins. I could really use a hand here! :D
(update: Anyone would like to try and get SS to run using, say, vc++?)
5 comments:
Wow, it looks like you're doing something almost as fun as my work. I'm compiling Haskell to .NET, which also has its fair share of pain :)
Not that my blog has shown this in recent times...
- srepmub said...
'pain' desccribes the process quite accurately. maybe later on, we can visit a shrink together, and save some money?
question about the absence of None, would it not be possible to, for instance, have a "Noneable" (cf. nullable in .NET) wrapper?
struct NoneType {} None;
template <typename T> class Noneable{
bool m_isNone;
T m_val;
Noneable(const T & val):m_isNone(false),m_val(val){}
Noneable(const NoneType &none=None):m_isNone(true){}
bool isNone(){ return m_isNone; }
operator T&(){ return m_val; }
bool operator==(NoneType&){ return m_isNone; }
bool operator!=(NoneType&){ return !m_isNone; }
The ==/!= operators are unnecessary, but might make codegen easier (i haven't really looked at what your compiler does ... it fights my mac, and i keep forgetting to try it on my linux box at home).
This approach lets you do Noneable>int< nint; and then treat nint as an int automagically.
The problem is how you deal with attempts to get a T from None. eg. nint=None; nint+=4; logically exceptions would do, but the None checks would potentially be per access...
Obviously this would only really be necessary for primitive types, but it would certainly add some not insignificant overhead, so you'd certainly want to do some form of static analysis to ensure you don't use Noneable more often than necessary.
My Haskell compiler does something similar for primitives, but doesn't have the problem of there being None as a result -- it's dealing with lazy evaluation.
- srepmub said...
Sorry about the bad mac support. Once SS compiled under OSX, but I don't have access to a mac anymore. What's going wrong?
Yeah I guess this Noneable approach would work.. :-) I haven't really thought about a static analysis for battling the overhead though..
I did a few quick tests and it looks like
Noneabl doesn't cause to much overhead -- most of the problems are in function calls, because gcc rdfuses to move Noneable through registers.
Anyhoo, I'm not on my Mac now, but i'm getting a bizarre lazy binding error, haven't yet work out whats it's failing on.


text:
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text:
From CHF 116
+4 Additional options
Our local Interlaken canyon covers every aspect of the sport and makes a great introduction to canyoning. Travel through tall, narrow gorges and get up close and personal with nature. Short and sweet, this half day canyon will whet your appetite for more and it is only a short five-minute drive from our base.
Digital video service available – a professional videoguide will travel the canyon with you taking great footage of all the beauty and uniqueness of your experience- order your personalized and edited video in advance!
Important: make sure you know your meeting point, click HERE
Recommended for:
|What's Included
|Canyoning Equipment, professional guides,
Free drink after the trip
Free pick up from designated meeting points.
Changing rooms and hot showers available at our base in Interlaken.
What to bring:
|Swimsuit, towel, small day bag, money for video and souvenirs
|Swimming ability: Recommended but not required
Fitness: Average
Minimue age: 12
Weight: max. 125 kg
|3 1/2 hours inc. transport and changing time. 1 - 1.5 hours in the canyon.
|More Details:
|1 Person Video
|A documentary style video starring YOU!
|2-12 Person Video
|CHF 32.- per person
|A documentary style video starring you and your friends.
|Group Highlights Video
|CHF 50.- (2-5 people)
CHF 10.- for each extra person
|A short video featuring 2 highlights from the trip.
Canyoning Interlaken


text:
John Barrymore, original name John Blyth, (born February 15, 1882, Philadelphia, Pennsylvania, U.S.—died May 29, 1942, Hollywood, California), American actor, called "The Great Profile," who is remembered both for his roles as a debonair leading man and for his interpretations of Shakespeare's Richard III and Hamlet. (See Barrymore reading from Henry VI, Part 3.)
John was born into a theatrical family; his parents, Maurice and Georgiana Barrymore, were stage actors, and his siblings, Ethel and Lionel, also became noted actors. John studied painting in Paris but returned to the United States to make his stage debut in 1903. He became a popular light comedian, but it was in serious roles that he scored his greatest stage triumphs. The most important of these were Justice (1916), Peter Ibbetson (1917), The Jest (1919), Richard III (1920), and Hamlet (New York, 1922; London, 1925).
Barrymore appeared in motion pictures from 1913 and gave notable performances in Dr. Jekyll and Mr. Hyde (1920), Beloved Rogue (1927), Moby Dick (1930), Grand Hotel (1932), Dinner at Eight (1933), Counsellor-at-Law (1933), Romeo and Juliet (1936), and The Great Profile (1940). Though his talents were prodigious and he was considered one of the greatest and handsomest actors of the age, he became better known for his flamboyant and often outrageous behaviour.
Barrymore had two children, both of whom turned to the stage. Diana (1921–60) was an actress whose promising career was frequently interrupted by alcoholism; she committed suicide. Her autobiography, Too Much, Too Soon (1957), was made into a motion picture in 1958. His son, John Blyth Barrymore, Jr. (1932–2004), known as John Drew Barrymore, was also a film actor and was the father of actress Drew Barrymore (born 1975).


text:
Steve Ballmer held a Town Hall conference call with Microsoft (MSFT) employees today--reported minute-by-minute by our Vas Sridharan.
Not surprisingly, the topic employees most wanted to talk about was Yahoo. Specifically, why on earth is Microsoft chasing that thing?
Steve's full answer paraphrased below. Here are the key points:
- Nothing to announce today, but should know in "very short order" [suggests negotiations ongoing]
- Won't pay a dime more than Yahoo's worth [but doesn't say what that number is]
- Acknowledges Microsoft is way behind online, invokes Microsoft's previous come-from-behind victories.
Says Yahoo is "part of a strategy," not the strategy itself. [that's one way to spin it]
Says the world rooting for Microsoft [in this business, actually true. Fun and ironic]
Q: What is attractive about Yahoo!?
A: Steve Ballmer: We are absolutely 100% determined to build the most interesting position in the world in online advertising media and the kind of social connected social media experience. The future of the way people consume information is going to change in the next 10 years dramatically. We are absolutely committed to being the leading player. We are not today the leading player. We've got very talented bright people. But there are some structural things in the industry that make it hard to make rapid progress.
But it takes a lot of things for us to be there to be important not just in search but in this broader area. We are going to have as big an index as we're going to need to have in search. That's expensive and we're entirely committed to it...
We need to gain scale. The world is rooting for us. The world hopes that there's a very strong company that's not the number one guy. We're gong to work that strategy with Google, with Yahoo! or without Yahoo!.
Why buy Yahoo!?
It accelerates scale. Gets us more advertisers, gets us search. Yahoo's not a strategy. It's a part of a strategy. We're interested in paying for it at some level and beyond that level we're not willing to pay for it. I know EXACTLY what I think Yahoo is worth and I won't go a dime above.
We missed the deadline but we're in the process. I report nothing. I've got nothing to say today.
We've got basically the three big options in
front of us. There's the friendly deal, there's an unfriendly deal,
third path is simply to walk away. Given it's just a part of a strategy
– if neither of those look good, we walk away. It makes sense at the
price we proposed and I think it's a good deal for Yahoo shareholders.
It's a huge premium. It's one of the largest valuations.
We oughta know something – we oughta announce something in very short order.
There's nothing definitive to say today. We have a great plan and strategy and we have a long way to go. We are not number one and number one is a lot bigger than us. There may not be many people here that remember when we were a distant number 2 before. You gotta be willing to look outside of the box and Yahoo is $44 billion outside of our box. If Yahoo doesn't happen there's a number of other things we'll look at.
Get the latest Microsoft stock price here.


text:
szimano necesitaba un nuevo diseño de página web y lanzó un concurso de diseño en 99designs.
2 ganadores han sido elegidos entre 131 diseños de 8 diseñadores freelance.
Barometr Nieruchomości (translation: 'Barometr' means barometer 'Nieruchomości' means real estate)
I'm creating a social website for people interested in trends in the real estate (housing) market in Poland.
The primary goal of the site will be to provide a platform for sharing and discussing information about real estate market (prices, trends, charts, statistics, etc).
My focus is on high-quality, relevant content and minimalistic, professional, clean design.
Well educated people in the age range between 25 and 35 interested in the real estate (housing) market. They are either considering to buy or sell a house/flat or are professionally involved in the real estate market.
• The main part of the task is to design menu bar and intro panel. Those two items will be the most prominent elements of the design of the website as the content will be mostly text, pictures and charts dropped on white background
• You will also have to change HEADERS of the content sections to the right and below the panel.
• I would like to keep the way I'm displaying the info in the section below the panel, i.e. items separated by dotted lines, blue links etc
• Improve the voting icons
• The layout for the page is pretty much set. Please check out the development version of the home page: http://barometr-nieruchomosci.pl/.
• We would like to keep the color scheme (i.e. blue, green, grey, silver etc) but designers are encouraged to TWEAK AND ADD colors as they see fit.
• Design guidelines: clean, simple, minimalistic, professional (no cartoons)
• All the texts are in Polish (I'm providing translation to English in a file attached to the brief)
• It should be possible for us to tweak the text and graphics on the panel in the future (all graphics should be in vector format)
• I've attached several version of my log - use the one that suits the design best.
NOTE: I will be giving detailed feedback on regular basis (at least once a day, in the evening GMT time). In case of any questions, please feel free to send me a message.
• I like the compact aspect of the current menu bar on our site: http://barometr-nieruchomosci.pl/ (i.e. the logo is inside the bar). However, the logo inside the menu bar is not a set in stone requirement.
• The menu must work well with our logo which is attached to the brief (please let me know if you need it in a different format).
• Menu items should have a "on mose hover" version.
• Two main functions of the panel: 1) to explain what the site is about, 2) to encourage people to create an account (via the "Create an account" button). I'm providing all the text that should be on the panel (all text is in Polish).
• Our logo AND brand name (Barometr Nieruchomości) can be somehow incorporated in the backgroud of the panel.
• A simple graphics in line with the subject of the website (trends in housing market) would be ok, but be carefule here. I would like to avoid cartoons and keep the design clean and professional. So I'm leaning towards the logo AND brand in background of the panel.
• The panel should have a "Create an account" button with "on mouse hover" version
• keep the overall layout
• improve the headers in the content sections
• improve voting icons (upvote and downvote; Note: that downvote will not alwayas be displayed - it is reserved for users with certain level of karma)
• provide icons to social sites and syndication (see bottom of the page: Twitter, Facebook, Goldenline.pl, RSS feed)
Links to the site (still under development):
Homepage: http://barometr-nieruchomosci.pl/
Page with a chart: http://barometr-nieruchomosci.pl/ch…nsakcyjne/
Page with some text: http://barometr-nieruchomosci.pl/bl…ce-rolnej/


text:
[wptabs style="wpui-redmond" effect="slide" mode="horizontal"]
[wptabtitle] Snowdrop walks[/wptabtitle] [wptabcontent]
Snowdrops are one of the first flowers to appear in late winter and early spring but this year's mild winter may see them blooming earlier.
Many snowdrop walks in some of the stately homes and grounds are open in late January and early Febrauary. However, we suggest you start planning your trips now as some of the organisers are expecting a much earlier display.
We have already found snowdrops in bloom in North Cumbria on New year's day.
Where to see snowdrops
There are a number of snowdrop or Galanthus colonies growing in various woodlands but most of them were planted in Victorian times when the stately homes competed with each other to collect the many varieties. For enthusiasts, these plantings can provide a stunning display of over 20 or 30 varieties in some cases.
Apart from these collections, snowdrops are regularly seen in great profusion in old cemeteries. Again planted near loved ones graves, especially in the 1800's, these groups have been left in peace to naturally colonise the church yards.
We have compiled one of the most comprehensive lists of snowdrop walks, collections and events but we strongly recommend that you visit their website or contact them to make sure of dates before making your journey. Simply use the tabs at the top of this article to search by alphabetical listing.
If you have a snowdrop event or walk which is not listed here, just use the "add event" tab and fill in the online form.
[wptabtitle] A-C[/wptabtitle] [wptabcontent]
Snowdrop Walks A-C
Abbeywood Gardens, Cheshire
Acorn Bank, Cumbria
Anglesey Abbey, Cambridgeshire
Attingham Park, Shropshire
Avon Cottage, Wiltshire (NGS)
Bank Hall, Lancashire
Belsay Hall, Tyne and Wear
Belton House, Lincolnshire
Benington Lordship, Hertfordshire
Binscarth Wood, Orkney. Download leaflet from Spirit of Orkney.
Brandy Mount, Hampshire
Burton Agnes Hall, East Yorkshire
Cambo Estate, Scotland
Cerney House – Gloucestershire
Chippenham Park , Cambridgeshire
Cobble Hey, Lancashire
Colesbourne Park, Gloucestershire (England's greatest snowdrop garden)
Cotswold Farm, Gloucestershire
[wptabtitle] D-F[/wptabtitle] [wptabcontent]
Snowdrop Walks D-F
Dawyck Botanic Gardens, Scotland
Dalemain Estate, Cumbria
Dudmaston, Shropshire
East Lambrook Manor, Somerset
Easton Lodge, Essex
Easton Walled Gardens, Lincolnshire
Evenley Wood, Northants
Finlaystone, Scotland
Forde Abbey, Devon
[wptabtitle] G-I[/wptabtitle] [wptabcontent]
Snowdrop Walks G-I
Garden House Saxby, Lincolnshire
Gatton Park, Surrey
Great Chalfield, Wiltshire
Hartland Abbey, Devon
Heale Gardens, Wiltshire
Hodsock Priory, Nottinghamshire
Hopton Hall, Derbyshire
Howick Hall, Northumberland
[wptabtitle] K-M[/wptabtitle] [wptabcontent]
Snowdrop Walks K-M
Kelmarsh Hall, Northants
Kingston Lacy, Dorset
Lacock Abbey, Wiltshire
Lanercost Priory, Cumbria (not an organised event but stunning cemetery displays into late February)
Lytham Hall, Lancashire
Mawley Hall, Shropshire
Myddleton House, Essex
[wptabtitle] N-P[/wptabtitle] [wptabcontent]
Snowdrop Walks N-P
Newark Park, Gloucestershire
NGS snowdrop gardens
Painswick Rococo Garden, Gloucestershire
Pencarrow House, Cornwall
Plas-yn-Rhiw, Wales
[wptabtitle] R-T[/wptabtitle] [wptabcontent]
Snowdrop Walks R-T
Ragley Hall, Warwickshire
Rode Hall, Cheshire
Rodmarton Manor, Gloucestershire
Scottish Snowdrop Festival – Find participating regions and gardens
Snape Cottage, Wiltshire
Snowdrop Valley, Somerset
Stowe Landscape Gardens, Buckinghamshire
Sugnall Hall, Staffordshire
[wptabtitle] U-Z[/wptabtitle] [wptabcontent]
Snowdrop Walks U-Z
Walsingham Abbey, Norfolk
Waterperry Gardens, Oxfordshire
Welford Park, Berkshire
Wheddon Cross Village, Exmoor
[wptabtitle] Add event[/wptabtitle] [wptabcontent]
Let us know about your snowdrop walk


text:
April 28, 2017: Dr. Gregory Sivakoff (University of Alberta) has requested AAVSO observers' assistance in monitoring Swift J1357.2-0933 (CRTS J135716.8-093238) during its current outburst.
August 18, 2016: Dr. Thomas Marsh (University of Warwick) and colleagues have requested AAVSO coverage of the intriguing binary AR Sco in support of upcoming Newton-XMM observations.
The XMM observations of AR Sco have been scheduled for:2016 September 10 15:41 - September 11 02:26 UT
NOTE: Table of MAGIC observations revised 14 and 15 May 2012 per Dr. Christopher Mauche.
September 10, 2011: Dr. Gregory Sivakoff (U. of Alberta) requests observations of the X-ray binary star MAXI J1836-194 as part of the JACPOT collaboration studying stellar radio jets from compact binaries. There is no predetermined duration for this campaign, but observations are requested now to coincide with ongoing X-ray and radio observations.


text:
Made for mums awards 2018 silver buggy sport is
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snug as a rug in a bug(gy)!
a lightweight, soft-shelled baby carrycot with a zip away top cover, cocoon will keep your baby snug & warm in their stroller. Carry handles and a firm base allow you to lift baby in & out of the stroller without disturbing their rest.
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text:
Here you can see our Dr. House Lookalike.
This Dr. House Lookalike has been hired for many hundreds of events such as Meet and Greets,
Corporate Parties, TV and Film, Trade Shows, Private Parties, Charity Events, Auctions and Hosting
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Book this Dr. House lookalike for your next celebration.
The major of work is for corporate parties, but we also supply the lookalike for photo-shoots for PR agencies, advertising, television, documentaries, reality shows, filming or doubling for the real stars.


text:
Reservoir is now open at PLATFORM in Culver City!
Color: Off White
Organic by John Patrick: for when you need slipping into something to be as easy as it sounds, for once.
John Patrick launched Organic in the late Nineties in an effort to produce beautiful clothing while prioritizing organic materials, fair labor practices and ecological awareness. Cozy merino knits are easily layered over slips made in Cupro, a biodegradable cotton fabric, and can be found in a muted rainbow of earthy tones.


text:
A New Year's Day trail ride around Applegate Lake has become a tradition for local mountain bikers, and this year, encouraged by sunshine and temperatures hovering around 40, more than 100 riders took to the woods.
The Hart-tish boat ramp parking lot served as the start/finish for the informal ride, which drew riders from as far away as Redding and San Francisco. About two-thirds of the riders completed the full 18-mile loop around the lake, while the remainder rode out-and-back segments of varying lengths.
Recent windstorms contributed plenty of fallen trees for an added challenge, as did patches of rain and ice in the sheltered forested sections.
The event has grown since a handful of friends came out in 2003 for a winter celebration, says the event's founder, Dave "Fish" Patterson.
"On the first ride there were six of us; diehards," Patterson recalls. "We thought it would be cool to go somewhere and lay down the first tracks of the year, kind of like skiers do."
In the intervening years, the New Year's Day weather has been anything but consistent.
"We've had some miserable years, but only one year we couldn't get out here. Four people showed up the big snow year," Patterson adds.
The ride is the first official event of 2013 for the Rogue Valley Mountain Bike Association — RVMBA — a nonprofit group that reformed less than two years ago from the former Southern Oregon Freeride Association, a more general bicycling group. Because this new group is focused on mountain biking, they have also pulled in many members from the defunct Southern Oregon Mountain Bike Association.
"SOMBA was mainly downhillers," says incoming RVMBA president Mike Bronze. "We've taken the cliques of cyclecross, downhillers, cross-country riders and brought them together. You've got a mish-mash now; people are building more relationships."
In addition to holding trail-riding events, RVMBA is a key player in trail maintenance and advocating for new trails.
"We try to ... create new trail opportunities in Jacksonville, Ashland, the city of Medford," says Bronze.
Most popular mountain biking trails are on public land. With shrinking federal budgets, volunteer groups such as RVMBA have stepped in to keep their favorite trails groomed.
"Most of those governing bodies (BLM, U.S. Forest Service) don't have the manpower and resources to maintain the trails, and that's really where we've been coming in," says outgoing RVMBA president Chad Rogers. "This (past) year we've gotten over 1,000 hours of qualified trail hours in, documented, on Forest Service trails mainly in Ashland and Applegate, and some out in Jacksonville."
RVMBA is working with the Ashland Woodlands & Trails Association on new trails planned for the Ashland Watershed, and is working with the city of Medford on a trails plan for Prescott Park.
"We're looking at 10 miles of trail development out there," says Rogers. "The master plan's already been approved, it just needs funding and the final mapping."
Riders at the New Year's event were treated to plenty of food, much of it donated. Sponsors included Ray's Food Place in Jacksonville, Bad Ass Coffee, Great Harvest Bread Co., Unreal Cycles and REI. For information on the Rogue Valley Mountain Bike Association, see rvmba.org. RVMBA holds trail rides each Wednesday at 6 p.m. Riders leave from Cycle Analysis in Jacksonville.
Daniel Newberry is a freelance writer living in the Applegate Valley. You can reach him at firstname.lastname@example.com
Riders make first tracks of the year
A New Year's Day trail ride around Applegate Lake has become a tradition for local mountain bikers, and this year, encouraged by sunshine and temperatures hovering around 40, more than 100 riders took to the woods.


text:
Dr. Phil Season 13 Episode 140 (2002)
Release Year: 2002
Ratings: IMDB: 4.0/10 Metascore: N/A RT: N/A
Duration: 60 mins
Genres: Talk-Show,
Country: USA,
Actors: Phil McGraw,
Director: Without information
Synopsis: Dr. Phil: It debuted on September 16, 2002, after McGraw had enjoyed success with the "Tuesdays with Dr. Phil" segment on the hugely popular Oprah Winfrey Show. On both shows McGraw offers advice in the form of "life strategies" from his experience as a clinical psychologist.
Movies Version Links For Dr. Phil (2002)
Attention! If the movie does not work, please choose another server from the list below
|Hosted By
|Version 3
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More From Dr. Phil (Dr. Phil) Season 13
Episode 2 Exclusive: The Father Acquitted of Murdering the Drunk Driver Who Killed His Sons - 10-09-2014 11
Episode 5 Exclusive: The Mother Who Attempted to Kill Herself and Her Autistic Daughter - 15-09-2014 11
Episode 7 Is Mom Leading an X-Rated Secret Life? Or Are These Daughters Caught Up in Drama? - 17-09-2014 11
Episode 11 "My Husband Spanked Me with a Wooden Spoon, and He Wants Me to Apologize?!" - 23-09-2014 11
Episode 26 10 Psychiatrists, 7 Psych Wards and 7 Arrests: "My Son is Like a Wild Animal!" - 14-10-2014 11
Episode 37 Minny and Lon Return: "What Can We Do to Get Our Children Out of Foster Care?" - 29-10-2014 11
Episode 39 Death on 5th Avenue: Millionaire Mom Accused of Murdering Son Speaks from Rikers Island - 31-10-2014 11
Episode 62 "I Thought My Daughter Was Abducted": Why Does This Pretty 16-Year-Old Keep Going Missing? - 04-12-2014 11
Episode 76 "My Mother is a Menace! She is Controlling My Daughter with Her Money and Turning Her Against Me!" - 07-01-2015 11
Episode 89 Parental Alienation or Runaway Sisters?: "Help Me Find My Teen Daughters" - 26-01-2015 11
Episode 97 "My 21-Year-Old Daughter is Obsessed with Her Controlling, Jealous, Heroin-Addicted Boyfriend" - 05-02-2015 11
Episode 98 "Our Son Was Making Millions but is Now Living in Our Garage with His Girlfriend" - 06-02-2015 11
Episode 105 "My 4-Year-Old Daughter Crushes Her Candy Like Her Dad Crushes His Pain Pills" - 17-02-2015 11
Episode 122 Nine Seconds that Outraged a Nation/"My Racist Father Needs to Accept the Minorities in My Family" - 17-03-2015 11
Episode 128 Flirty Emails and Suspicious Photos: "Is My Husband a Cheater or Just a Charmer?" - 02-04-2015 11
Episode 137 A Family Fighting over a Double-Murder/Psychic Medium John Edward Returns! - 16-04-2015 11
Episode 139 "I Believe My Parents are Enabling My Freeloading, Drug-Using, Model Brother & It Needs to Stop Today!" - 20-04-2015 11
Episode 140 "My Model Brother Wants My Parents to Keep His Secret" — Why He Stormed Off the Stage - 21-04-2015 11
Episode 155 A Mother Accused of Being Unfit and Unstable: Did Jennifer Pass the Drug Test? - 12-05-2015 11
Episode 158 Mother of the Year Turned Stalker: Terrorizes Couple for Outbidding Her on Dream Home - 15-05-2015 11
Episode 159 "My Friends Shaved Their Heads and Got Tattoos Because I Had Cancer, but It Was All a Lie" - 18-05-2015 11
Episode 163 Mentally Ill or Monster? Teen Convicted of Murdering Mom with a Sledgehammer Speaks - 22-05-2015 11
Episode 165 Hundreds of Photos in a Box: Snapshots by an Admirer Who She Calls Her Stalker - 13-07-2015 11
Episode 168 A Teen Admits to Killing His 11-Year-Old Brother: Who is Really to Blame? - 16-07-2015 11
Episode 169 Stun Gun, Plastic Ties and Metal Handcuffs: "My Husband is Accused of Serial Rape" - 17-07-2015 11