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How you can tell the Canadians at the 2010 Olympics
If you are ever at a loss to describe Canadians, I suspect you could look back at the commentary around the 2010 Olympics opening ceremony and cobble together a pretty good description.
We are passionate yet we complain. We love our country yet we are hyper-sensitive about our ethnic and cultural diversity. We celebrate that diversity, but woe to anyone who thinks we don't do it enough, or if we do it too much. We hate cliches and stereotypes but we also revel in the images that make Canada our Canada.
And, as always, we like to make our identity an issue of national, provincial, municipal and even parochial politics.
We're Canadians. We say, as slam poet Shane Koyczan said, please and thank you. And even you're welcome.
And yet I think at times we are also a bunch of insecure people who don't really know how to pat ourselves and our fellow Canadians on the back and not feel the urge to add "but . . . " at the end of it.
The teeth-gnashing and hair-rending going on over whether we had too much or too little francophone and aboriginal involvement in the opening ceremony is a case in point. Less than a day after it was over, I received a lot of emails from people saying how much they loved the event and that it captured the essence of what Canada is all about.
But there were also others for whom the aboriginal component was too long or too short or too much or too little. There were some who complained that French Canada was ignored, while others thought Vanoc pandered to francophones to the point that much of the introductions of the ceremony were in French first. I even got a message from someone who wondered if my omission of Quebec singer Garou, right, in my file from BC Place was deliberate. (No, I was just pressed for time and frankly I didn't know who Carou was. But I sure do now.) About the only part of Canada I didn't hear complaints from were the Prairies. At least not yet.
Some comments verged on racist, such as this one from a person named "Sickened":
"The whole ceremony sickened me. From the lousy rendition of our anthem, to the cow-tow-ing of First Nations. Were they not the ones out protesting the flame/torch relay? And what's with all the French first in the audio and signs? Good thing it was not held in Quebec, or there wouldn't be any English at all. I bet if you polled the rest of the world, they would think we all live in wigwams, etc. If this is supposed to represent Canadian identity, I guess I'll head south."
(Please do. But being an American by birth, I can tell you that Americans are just as confused about us as we are about ourselves. And their cultural history is just as fractured as ours.)
Not a few people complained about the rendition of O Canada, such as this comment from "Snowman"."I did not particularly care for the "new" rendition of our national anthem, O Canada. There are some things you just shouldn't fool with and this is one of them."
Even federal Canadian Heritage Minister James Moore had something to complain about. Like Quebec Premier Jean Charest, Moore – a British Columbian whose department threw $20 million of Canadian taxpayers' money at Vanoc for the ceremony – didn't feel the French love on Friday. In a comment his press secretary Deirdra McCracken confirmed today to me, he told the CBC that he expressed his disappointment over the level of French to Vanoc CEO John Furlong.
David Atkins, the co-executive producer of the ceremony and the Vancouver Organizing Committee in general don't accept the view that they had too little of French Canada in the ceremony.
Noting that Garou's appearance was the "penultimate moment" in the ceremony, Atkins sharply defined the argument.
"It was all done in French. It was by a French performer, by a French composer, by a French arranger," he said. "I guess you can look at this issue of French by quota or by significance, and my personal view is that it was a highly significant priority that the ceremony was performed to impress the culture of Francophone Canada."
But leave it to "Juliana", a reader, to end this commentary on how we should perhaps regard both the ceremony and our national identity:
"The maple leaves, the tribute to Emily Carr in the majestic trees, the killer whales, the lyrically sway of the prairies and the rousing demonstration of arcadian prowess in Ashley Mc Issac. Our First Nations representatives, "Wayne – the guy who brought us the gold back in salt lake city" and of course a stellar and grounding performance by KD Lang. Not a dry tear in the house. We are not just a nation of 'hewers of wood and drawers of water". We are a nation joined by a unique kind of multiculturalism that sets us apart from the world. We are Canada. We are Vancouver and we are the 2010 Olympics!"
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Responding to Leslie Marceau, Canadian living in the US for the past 15 to 20 years – if you don't like the US, then why did you live here for so long? People in the US are expected to pay for what they purchase; is one of the liberties Canadians enjoy the freedom to not pay your bills? No problem with you being proud to be Canadian, but can't you say it without dissing the country where you lived for so long? Glad you're going home!
Responding to Leslie Marceau, Canadian living in the US for the past 15 to 20 years – if you don't like the US, then why did you live here for so long? People in the US are expected to pay for what they purchase; is one of the liberties Canadians enjoy the freedom to not pay your bills? No problem with you being proud to be Canadian, but can't you say it without dissing the country where you lived for so long? Glad you're going home!
Responding to Leslie Marceau, Canadian living in the US for the past 15 to 20 years – if you don't like the US, then why did you live here for so long? People in the US are expected to pay for what they purchase; is one of the liberties Canadians enjoy the freedom to not pay your bills? No problem with you being proud to be Canadian, but can't you say it without dissing the country where you lived for so long? Glad you're going home!
canada is made up of varios provinces there is no reason that canada has to catter to a provicnce that speaks a different language such as french.
Susan, You are kidding right? Ashleigh McIvar is the Olympian. Ashleigh is a SHE. Ashley McIssac is the fiddler. Ashley is a HE.
Congrtulations to Ashley MacIsaac on your gold! I think it's totally amazing that you can play the violin in opening ceremonies and then ski in the olympics and win a medal. GO Canada Go!
I know how to tell the Canadians at the Olympics – they are the ones who were suckered into buying tickets for the medals ceremonies and are still looking around for the Canadians who are supposed to "own the podium"!
I am now fully on the Olympics bandwagon, yakking with everyone at work over the nail-biter with the Swiss last night (team Canada, PLEASE do not do that to us again until the final!) I must say though, we are all a bit uptight over the ribbing we are taking on the world stage. Here's a little inside scoop: IT'S NORMAL! We are supposed to be ribbed about our Olympics! We just blew a WAD (what is it, 12 BAJILLION?) on the biggest party in town, now all our friends, and some who are not so friends, get to show up, drink our booze, and make fun. It's always this way! Just a word of advice! 1. When a guy dies at our track we built, and we then blame him for dying and fix the track, IT LOOKS BAD!!! It just does! 2. When we have giant flaming erect things poke up out of the ground, and one develops a malfunction, then we chain it off, people are ALLOWED to laugh! It's okay! 3. I think it's quite funny that we don't have enough snow for people to stand on so they can watch the snowboarding, don't you? Let people snigger about it! Hey, maybe our visiting American friends will finally accept Global Warming!! Sure, how hard is it to build something that will survive melting water, but hey, hindsight is 20-20! Oh yeah, we suck at biatholon, never mind! In short, stop acting like whiny little fascist corporate VANOC soldiers, and take it like a Canadian! We deserve some good natured ribbing! I hate the security too! We look like goons! But there's always too much security until something goes wrong, right? And our opening ceremonies were laughable at points, but hey, at least we didn't have dancing dinosaur phallic-thingys like Calgary! Now have another beer, and get out there and (whew!) thank god we can still brag about our hockey, that was frikken CLOSE!!! And take the poking and jokes like CANADIANS! ROCK ON, CANADA!!!
Oh Canada! How typical of those who were not represented distinctly/ individually/ or personally to whine about the "lack of fair treatment" and alleged insult to themselves. What is Canadian? Is it simply to be concerned with ones own perspective, personal stake, or an apparent personal bias/s. Maybe that is the "Canadian Identity" that we search for, the "what's in it for me" approach! From the responses posted here I guess the motives for many, are as simple as "where are my people" Are we so mistreated in this country that without the tipping of a western hat or the appearance of a turban is an insult? Is the lack of a visible minority a slight against all visible minorities? Who are those visible minorities and why do they demand inclusion into an Olympic ceremony. I saw no Ukrainian farmers, I saw no Japanese internee's,- were they slighted? How about my Goth neighbour or a local cross dresser… It's high time we put aside these petty squabbles and political grandstanding to remember what the ceremonies were for. They were the opening ceremonies of the Olympic games! Period! Full stop! I for one, appreciated the very artistic, very moving spectacle of the opening. I was thrilled by the performances, astounded by the beauty of the costumes, and felt a deep sense of pride at the vision of Canada portrayed to the world. It was not nor ever will be a history lesson or soapbox for those who place their own agenda ahead of CANADA! Bravo VANOC… Well done!
For all those people who are complaining about the way that the National Anthem was sung…aren't you missing the point? Isn't the best thing about our country is that we are FREE to sing our own interpretation of the National Anthem without fear of retribution or persecution?? I think she did an excellent job. Her performance was very moving. The entire opening ceremony was fabulous and made me be proud to be Canadian.
Wow, I didn't realize how much hatred there was out there for Aboriginal people. I knew that it existed, but I didn't think it was stil at this high a level. The whole ceremonies was about diversity, about the establishment of Canada, about the partnerships created for the country to exist today. Multiculuralism, yes, we have many many peoples of the world living here in Canada, but there is little tolerance for minorities at all. Funny how the Olympics has highlighted this so prominently. A sad time we live in. Shame on you.
I came to Canada 38 years ago and I am so proud to be Canadian. I am a volunteer at the Olympic Vilage in Whistler and was so happy to meet so many French Canadians working there. I thought the Opening Ceremonies gave homage to all Canadians and I felt that for the first time I saw the effort made by John Furlong to unite the Provinces. A beautiful Opening Ceremony. It would be so nice if we could hold hands right across this maginificant landscape and thank our lucky stars that we live in Canada. GO CANADA GO.
"some silliness emanating from the Heritage Minister and others who are ether overly sensitive or pursuing some political agenda." Agreed. Too bad the average uneducated hick buys this. The average Quebecois is at least bilingual and could not care less about the French representation at the Olympics. I speak from personal experience, having lived In Quebec for over 20 years. And Stan, i found your ignorance baffling…. Our National Anthem was written and composed in French first. Sure it got translated, but butchered? I highly doubt it. Your idea of patriotism reminds me of Germany in the 30's Signed: A Proud Calgarian .
I think that the Heritage minister is way off base with the comment about not enough French in the event. It seems only a 50/50 split will satisfy the man. I have watched it on iTunes as I am out of the country and can't get any video coverage, and I thought that french was treated as the first language in the main part of the ceremony. Plus, as the organizer pointed out, the completely french performance was the penultimate production in the whole evening. I might point out that as important as the Quebec cultural scene is to the East, in BC it is virtually invisible. Mr Moore, from BC, should know that. I think he got good value for his 20 million, or 10 million if you figure some of that money was for english canadian content, or less than 10 million because of the content representing the aboriginal culture, which I assume he isn't against funding. So to summarize my argument, did Heritage Canada get a fair representation of the culture of Canada for it's 20 million dollar contribution? I believe so. I believe that the three founding cultures of our country were well represented. I believe that for most of the event, French was the first language of the ceremony. I believe that the aboriginal cultures of Canada were represented, I believe that give the languages used in BC Chinese and Punjabi would have been appropriate at some point as well. Mr. Moore, the Heritage minister should just be quiet, we have enough people taking shots at these games for legitimate issues, safety, transportation security, facilities, etc. that we don't need some tin pot politician going off about nothing.
When the ceremonies zoomed in on the Eastern provinces, I thought, "Great, they're going to do a province by province tribute!" I watched as they jumped to a long piece on the prairies, and then the mountains. What happened to the rest of the country? If I was watching from another continent, I would think "Scottish – prairies – mountains and a majority of the population in Native with French as the first language.
Am I the only one who finds it just a little ironic, that the opening ceremonies showcased all of the native canadian peoples, yet not one native canadian is competing in the games….
i'm all for diversity and we sure get it on Canadian TV and Canadian produced shows, but plese for god's sake leave the National Anthem alone. could we just for once leave something as it was and honor it that way instead of trying to "define" the song everytime we sing it.
"Canadian…to answer your question….Terry Fox died a long time ago." Well, you're unbelievably isolated if you think his contribution to the Canadian identity ended there.
If there is something I will never forget of the opening night is the beautiful rendition of O Canada. In 40 years of being Canadian, this has been the second time I had tears in my eyes (the first time was a VSO rendition way back in the '70). That young singer set the tone and meaning for the rest of the evening. Even though I am 67 years old, I never felt so young in my heart
I too, am a proud Canadian living in the US. The opening ceremonies were incredible! A beautiful presentation of our country to the eyes of the world!! God bless all the athletes and their families, who sacrifice so much. GO CANADA GO!!!!!!
The opening ceremonies were just like Canada, a little uneven, some technical glitches but overall really beautiful with some moments (the Orcas, KD Lang, the Prairies sky ballet) that were truly sublime. Lots to be proud of and Canada would be better off focusing on this rather than some silliness emanating from the Heritage Minister and others who are ether overly sensitive or pursuing some political agenda. Well said in the closing paragraph of this article.
Canadian…to answer your question….Terry Fox died a long time ago.
The rendition of the Canadian anthem was awesome. For those haters, it reallly doesn't have to be the same all the time. I'm so glad they tried a different interpretation of the song. Same, but different. And Nikki is only 15. Trust me, she was told how to vocal arrangement and how to sing it. All she had to do was execute it. The vocal arrangers took a page out of the Mariah Carey school of vocals, that's why it was so beautiful and soaring.
Having grown up and traveled the north, the Inuit and First Nations people do not dress like that. They are not as sophisticated and cultured as the Opening Ceremonies would like to have us believe. Working in the Cariboo, the First Nations do not have that pride. They live in poverty;, are plagued by alcoholism and family dysfunction. The best they can do is to try and slow down the inevetible progress the lower mainland is set on. From my experience, most of the First Nation people do not care about their land – they're the worst stewarts of the land. There are a few, educated and intelligent people who are trying to change the living standards the rest have. But, they're few and far between. I thought the Opening Ceremony was disengenuous and completely fake.
K D Lang From Consort,Alberta, well used to be.The sign is gone
With a name like "Mick" your probably an Aussie or a porn star – either way their both cheesy
Jackie, you are delusional. God doesn't exist. And, why in the name of ____ would you bring that up? Man…
My husband, oldest son and I became Canadians last year and I was so proud while watching the opening ceremonies. Fellow Canadians…do not take it for granted and seriously…it is impossible to please everyone. This was a super event!!!
The National Anthem at the opening was Bad, Bad, Bad. The Qeens Cowboy's carrying the Flag seemed out of step… O.P.
I loved the ceremony…it was really really beautiful. I don't understand the comments about too much French or too much First Nations. The IOC requires French and English, plus its our two official languages…so whats the problem? And the First Nations element, as far as a time component, didn't dominate the ceremony. They came at the beginning because it makes sense…as far as history goes, they were here first…so it was fitting that they opened the ceremony. The ceremonies made me proud to be Canadian. I appreciated that the ceremonies gave the impression of Canada, without resorting to stereotypes. And by the way, I don't think cynicism is a Canadian thing…I've noticed it all over North America, since 9/11.
come on every body lets give ourselves a break. It doesnt matter about the colour of our skin or if we can sing O canada . What really matters is the fact we are not like another other country in the world. We also speak many languages We are the hosts of the olimpic games enjoy it while we can from west coast to the east coast.
IMHO you should not write about language and culture. It's clearly something you don't understand. Your disease is called ethnocentrism and it's very common (see all the comments here). BTW it's Garou not Carou and WW he's way more popular than Anne Murray and I'm sure you know who she is.
Ice Hockey…obscure?…you must live under a rock
I liked your article Jeff with only one exception: The national anthem should of been left alone. How can I be patriotic when I could not sing the anthem Fri night Many people I talked to were embarrassed and down right ticked off – don't touch O'Canada just leave as is
The National Anthem was a National Embarrassment. Leave it to a French Canadian to butcher the song so badly as to make it unrecognizable. You can bet China would never have let a Tibetan pop-tartlet sing their national anthem on a world wide stage. Why should a separatist province even be represented AT ALL?
I think the opening ceremonies were done quite well. Some of the imagery was amazing (ie: orca whales). My initial impression was that there was a disproportionate focus on certain cultural groups. In retrospect, I see that there was more on show. Just because someone is frustrated that there was a focus on certain groups doesn't mean that they are a racist – it is very, very easy to accuse someone of being one (I appreciate that you said 'verged on'). Canada is a multicultural country, and unlike other countries that brand themselves as such, Canada is arguably the only country that encourages members from these different communities to express themselves and there culture – instead of force them to assimilate as quick as they can or risk social and economic prejudice. Having lived in and visited different countries around the world, Canada is the most accepting of a 3rd generation Canadian of [name the ethnicity] cheering for that Country before cheering for Canada! Having considered that, I think there were a NUMBER of Canadian cultural identities that were 'left out' of the ceremony, but its too late to change that now! And where the heck was Terry Fox!
And… Nikki Yanofsky is from Montreal
You Canadians crack me up – with props that just dont work in the opening, an outpouring of self congratulations and especially when the most famous Canadian you can come up with is Donald Sutherland (wasnt he in Towering Inferno) and some player from an obsure sport like Ice Hockey.
I liked it, but. . . (there's the pat you were referring to, and the but), why were there not more moose, loons and beevers. . . I'm not saying overrun the joint, but those animals are what we're known for! Loved the Orca though! ~Aurrora
Confusion? I have no idea why any Canadian should be confused! I've been living in the US now for 16 years…and the only thing I'm confused about is why I haven't moved back yet….This past year has made me realize how GREAT Canada is. If anyone doubts it just try living in the USA. You will learn that so many things Canadians take for granted shouldn't be. I have never been prouder to say I'm Canadian. I'm embarassed when someone actually thinks I'm American. Which is happening too often…I guess it's time to come home and honestly, I can't wait!!!!!
it's easy to recognize the Canadians. We're the ones flying over the wheat fields or fiddling in our Doc Martens, in weird tattoos and tartan rags. Ot maybe we look like that pompous ass Donald Sutherland.
Fantastic article Jeff! I for one couldn't have been prouder of how the opening ceremonies represented Canada. They did a wonderful job of telling the story of Canada and Canadians. The onlt thing I hated was the rendition of Oh Canada. You just DO NOT mess with the national anthem!!
As a Canadian who has now been living in the US for 16 years, I just want to say I'V NEVER BEEN PROUDER TO SAY I'M CANADIAN!!! The only Canadians who aren't "proud" are likely those who've never lived in another country! I don't think the opening ceremony was "perfect", but it was a testament to so many things about Canada that deserve a great amount of pride.
Oh Caaaanadaaa, our hooome or Native Laaaand….?
For all you tools out there who were bitching about the French first in the opening ceremonies. You should probably understand the tradition and history of the Olympics. Because the founder of the Modern Olympic Games was French, and the Headquarters of the International Olympic Committee is located in Switzerland. English is also an official language of the Olympics. When announcements are made at the Games, they are made in French, English, and the language of the host country.
I'm not too concerned about it all…my citizenship is in heaven!
I am from the USA. You Canadians are a great people. I am happy to have you as a neighbor and a brother. I have never met a Canadian I didn't like! We get a lot of Canadians as snowbirds in my neck of the woods…southwest Florida. I am a midwesterner from Ohio and the Canadians fit right in down here. I even bank at RBC. LOL
What is with the most ugliest bouguet I have ever seen?………..
What is with the most ugliest bouguet I have ever seen?………..


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Structural Analysis of Polymeric Composite Materials, Second Edition introduces the mechanics of composite materials and structures and combines classical lamination theory with macromechanical failure principles for prediction and optimization of composite structural performance. It addresses topics such as high-strength fibers, manufacturing techniques, commercially available compounds, and the behavior of anisotropic, orthotropic, and transversely isotropic materials and structures subjected to complex loading. Emphasizing the macromechanical (structural) level over micromechanical issues and analyses, this unique book integrates effects of environment at the outset to establish a coherent and updated knowledge base. In addition, each chapter includes example problems to illustrate the concepts presented.
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A great analogy that I like is that the balance between training and recovery is like digging a hole. Each time you lift, you dig yourself deeper and make it harder to climb out of the hole. To get back out again, you have to fill in the hole to return to ground level, and the only way to fill it is with food and rest. If you overdo it in the gym by pushing too hard, you won't be able to train as often or at a high capacity. Eventually, you'll get injured.
It's a lofty goal: Gain 10 pounds of muscle in just one month. While such results are aggressive and can't continue at the same torrid rate indefinitely, we've seen firsthand individuals who've followed our mass-gaining programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. Trust us, it can be done. But if there's one thing such a bold goal needs, it's an ambitious training and nutrition strategy. In regard to nutrition, don't even think about taking that aspect lightly. You can work out all you want, but if you don't ingest adequate calories and macronutrients, you won't build muscle. What and when you eat is paramount to your results, and you'll find all you need to know about gaining mass in a short amount of time in our bulking diet meal plan.
Now, if you are somebody that is more of the "do-it-yourself" type, check out our self-paced online course, the Nerd Fitness Academy. The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles so you know when you to level up your routine, meal plans, a questing system, and supportive community.
Secure a flat resistance band just above your ankles and stand with your feet at about hip width, keeping feet forward. Keeping your weight in your heels, step your right foot laterally, maintaining the tension in the band. Keep the band taut as you step your left foot slightly to the right. Continue stepping sideways to your right for about 5 steps. Then step to your left to return to the starting position. Repeat three times.
Achy knees are often written off as an inevitable side effect of getting older. And while it's true knee pain has many age-related causes (namely, arthritis), chances are weak glutes are a big part of the problem, Kline says. If you've been diagnosed with arthritis, strengthening your glutes can at least help offset some of the pain you might experience, she says.
Most of us have lives, or jobs, or school, or family, or whatever else that puts some kind of limit on when and how often we can work out. For example, are there certain days that you are able to work out on, and certain days you aren't? Are you able to train 5 days per week, or would 3-4 be more ideal? Choosing a split that suits your personal schedule and is as convenient for you as possible will be crucial for adherence, and without adherence, nothing is going to work.
The slider reverse lunge is simple to perform and doesn't need much in the way of instructions. Simply grab a Valslide, or a similar tool that will allow you to move smoothly across the ground. Put the slide under one foot, and use that foot to slide into a reverse lunge, and then return to standing. Try doing this exercise after one of the ones above, and just wait until you feel the burn!
This muscle sits partway under the gluteus maximus and connects the ilium (hip bone) to the side of the upper femur. It helps you externally rotate your leg when it's extended behind you, and internally rotate your hip when your leg is flexed in front of you. Together with the gluteus minimus, this muscle abducts the hip (moves it outward). This is your chief "side stepping" muscle.
Yes, genetically some of us put on muscle faster than others, but even then it's fractions of a degree, not DRASTIC sweeping differences. We tend to get this question from men or women who are so thin and have such fast metabolisms, they probably need to put on 40-50+ pounds of both fat and muscle, before they would ever even think to use the word "too bulky."
As a parting thought, we can't emphasize enough the importance of consistency and staying focused. Your workouts shouldn't be two-hour affairs—each visit to the gym needs to be fast-paced and intense. With that as your guide and following the heavy-duty blueprint laid out here, we can't promise it'll be easy, but the results should be worth every drop of sweat. Just think, 10 more muscular pounds may be a mere month away.
Protein do not have a home really. They do have a pool on which amino acids are stored, but this isn't much. Proteins home is actually our muscles. You know how we eat meat for protein? Well if we ate human meat, it would be protein. Muscle is protein. We eat protein to build muscle and other shit. Protein during a calorie surplus will get stored in our fat cells more than go towards building muscle or the pool. Anything eaten in a calorie surplus will be stored as fat.
All information on this website is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this website.
Even if you have a schedule that allows for a 5-day workout split, many people (I'd even call it the majority) simply don't have the recovery capacity needed to make that work. This could be due to genetics, age, injury history, various lifestyle factors (sleep, stress, etc.) and more. In these cases, better results would be seen with 3-4 workouts per week instead.
How to do it: Start by stepping forward into a lunge with your left foot. Place your right forearm to the ground and your left elbow to the inside of your left foot, and hold the stretch for two seconds. Then place your left hand outside of your foot and push your hips up, pointing your front toes up. Return to standing position and repeat by stepping out with your right foot. Continue alternating sides.
Just because your hip flexor region feels sore doesn't necessarily mean the muscles there are tight — in fact, they might need strengthening. This is where that sports science debate we mentioned earlier comes into play. It's important to identify whether you're tight or if the muscles are weak. Again, the Thomas Test will help you identify if you're maybe stretching something that actually needs strengthening.
Although muscle stimulation occurs in the gym (or home gym) when lifting weights, muscle growth occurs afterward during rest periods. Without adequate rest and sleep (6 to 8 hours), muscles do not have an opportunity to recover and grow.[citation needed] Additionally, many athletes find that a daytime nap further increases their body's ability to recover from training and build muscles. Some bodybuilders add a massage at the end of each workout to their routine as a method of recovering.[50]
Don't give up. One day missed is one day longer. Start now to get ahead. Don't worry about the eyes of other people. Do you. Focus on what you want. See it before it happens. Stay consistent in your ways and everything will fall into place. Trust the process, but experiment. Love and appreciate your abilities and help others as much as possible. I believe in you.
How to do it: Stand tall with a dumbbell in each hand, arms to your sides. Put some slack in your knees so they're in a neutral position, slightly bent. Extend one leg back; this non-weight-bearing leg should extend straight back until it's parallel to the floor, while your planted leg remains engaged and planted firmly to the floor. Your weight-bearing knee should be neutral to just slightly bent to avoid hyperextension. Sink your arms toward the floor when you draw your elevated leg back, moving with the flow of gravity. Use your glutes to pull yourself back to the upright position.
If you don't know, muscles can hold more weight during the eccentric than the concentric. This means one should increase the weight on the way down. Again, this means one should not use the same amount of weight they used on the concentric for the eccentric. It's a waste of time to use the concentric weight and just go slow with it to make it feel heavier. And trust me, I always say: make light weight feel heavy. But, if one actually did make light weight feel heavy, then everything would change. For example:
"Eating well" is tough to objectively quantify. One can eat "well" but that doesn't necessarily mean that you are eating enough to build muscle or recover adequately from workouts. Also, taking protein shakes doesn't guarantee that one will start to accrue massive slabs of lean body mass. Muscle anabolism is a fairly complex metabolic process which has a number of contributing factors at the cellular level and can't be reduced to a single supplement or dietary component.
There are many potential reasons, but I am going to keep it simple and give you just two. The first and most common reason people suffer from underactive glutes or "glute amnesia" is due to lifestyle. Even when people train hard every day, if they spend the majority of the remainder of the day sitting down, then they are simply not using their glutes. And remember the old saying - if you don't use it, you lose it. Unfortunately, this is just what happens with your glutes.
When it comes to building muscle, there are numerous theories, methods, and preferences. Whether the goal is improved health, aesthetics, performance, or a combination of all three, there is no shortage of advice to help you get there. So much so that it can sometimes become overly complicated and you forget about the basic facts. But, it's simpler than it seems.
Your standard lunge does a nice job of making your derriere stronger, but to get glutes that function at their best, you need to start moving sideways, too. You see, when you do a side lunge or skaters, for example, you strengthen muscles in your outer hips. And strong outer hips can help you steer clear knee injuries. Plus, the sideways moves engage glute muscles so they can reap all the benefits of lower-body exercises. Not sure where to start? These exercises will help inspire you to work your glutes at a new angle.
Tight hip flexors can also make it harder for your glutes to activate—since they're opposing muscle groups, when one is really tight the other becomes lengthened. When a muscle is more lengthened than it should be, it takes away some of its ability to contract. When your glutes are in this compromised position, it can cause other muscles to do more work than they should, making your workouts less efficient and sometimes, increasing your risk of injury.
In addition to the proper amount of sleep, do not overdo your training regimen. While you might be tempted to think that "more is better," in fact the opposite is true. You can reach a point known as "over-training", in which you'll lose the ability to "pump" (engorge the muscles with oxygen-rich blood) your muscles, and this can even lead to muscle wasting—exactly the opposite of what you are trying to achieve. Here are some symptoms to be aware of if you think you may be falling into the over-training zone:
Gains will differ from one individual to another depending on body size and level of experience in the gym. To make sure you're gaining muscle, not fat, don't just consider your scale weight. Instead, rely on what you see in the mirror and use a tape measure twice a month to keep track of your waist and hips (you don't want to gain there) as well as your biceps, chest and quads. Also, don't think that you have to gain a set amount of weight each and every week. "Your mass gain doesn't have to be uniform," Aceto explains. That means you can gain 1/2 pound one week and 1 1/2 the next, perhaps none the third week and still remain on course. "Expecting uniform gains ignores the intricate makeup of the body and the way it gains mass - or loses fat - which is by no means in linear fashion," adds Aceto.
But as I said earlier, the amount of protein you eat is a secondary concern. Quality comes first, so think "what" before "how much." For me, the "what" is lean and not fried. If you adhere to eating lean, non-fried sources of protein, you maximize your chances of gaining maximum amounts of muscle with minimal increases in body fat. My favorite sources of lean protein are standard: egg whites, chicken breast, 98 percent or leaner ground beef, turkey, fish, and quality protein supplements like Lean Pro8.
This muscle sits partway under the gluteus maximus and connects the ilium (hip bone) to the side of the upper femur. It helps you externally rotate your leg when it's extended behind you, and internally rotate your hip when your leg is flexed in front of you. Together with the gluteus minimus, this muscle abducts the hip (moves it outward). This is your chief "side stepping" muscle.
This exercise is challenging and will certainly be beneficial even without weights. If you can execute perfect form with your body weight, you can make the exercise harder by adding weights to your hands, by stepping on an unstable surface with your front foot (balance disc, foam pad), or you can place your rear leg on an unstable surface such as a physioball. You should be able to comfortably perform 2-3 sets of 10 reps on each leg before advancing this exercise.
The winner of the annual IFBB Mr. Olympia contest is generally recognized as the world's top male professional bodybuilder. The title is currently held by Shawn Rhoden; it was previously held by Phil Heath, who won every year from 2011 to 2017. The winner of the Women's Physique portion of the competition is widely regarded as the world's top female professional bodybuilder. The title is currently held by Juliana Malacarne, who has won every year since 2014. Since 1950, the NABBA Universe Championships have been considered the top amateur bodybuilding contests, with notable winners such as Reg Park, Lee Priest, Steve Reeves, and Arnold Schwarzenegger. Winners generally go on to become professional athletes.
I fortunately remember the nutrition label for many foods. If it doesn't have a label, I remember what I've studied. It just sticks mentally and saves me time as I don't have to input my calories via tracking. I use to track calories (started like 5yrs ago) which did help me get a better understanding (started to remember within 6m) of which foods had what and at what amount.
^ Burd, Nicholas A.; Yang, Yifan; Moore, Daniel R.; Tang, Jason E.; Tarnopolsky, Mark A.; Phillips, Stuart M. (2012). "Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate v. Micellar casein at rest and after resistance exercise in elderly men". British Journal of Nutrition. 108 (6): 958–62. doi:10.1017/S0007114511006271. PMID 22289570.
Bodybuilding became more popular in the 1950s and 1960s with the emergence of strength and gymnastics champions, and the simultaneous popularization of bodybuilding magazines, training principles, nutrition for bulking up and cutting down, the use of protein and other food supplements, and the opportunity to enter physique contests. The number of bodybuilding organizations grew, and most notably the International Federation of Bodybuilders (IFBB) was founded in 1946 by Canadian brothers Joe and Ben Weider. Other bodybuilding organizations included the Amateur Athletic Union (AAU), National Amateur Bodybuilding Association (NABBA), and the World Bodybuilding Guild (WBBG). Consequently, the male-dominated contests grew both in number and in size. Besides the many "Mr. XXX" (insert town, city, state, or region) championships, the most prestigious titles[according to whom?] were Mr. America, Mr. World, Mr. Universe, Mr. Galaxy, and ultimately Mr. Olympia, which was started in 1965 by the IFBB and is now considered the most important bodybuilding competition in the world.
"Reg Park's theory was that first you have to build the mass and then chisel it down to get the quality; you work on your body the way a sculptor would work on a piece of clay or wood or steel. You rough it out""the more carefully, the more thoroughly, the better"" then you start to cut and define. You work it down gradually until it's ready to be rubbed and polished. And that's when you really know about the foundation. Then all the faults of poor early training stand out as hopeless, almost irreparable flaws. [..]
Aim to eat roughly 250 to 500 extra calories per day. To make sure that any weight gained is from muscle, Fitzgerald recommends that the bulk of those calories come from protein. In a 2014 Pennington Biomedical Research Center study, people who ate a high-calorie diet rich in protein stored about 45 percent of those calories as muscle, while those following a low-protein diet with the same number of calories stored 95 percent of those calories as fat.
(9) - Know your numbers. How can you lose or gain weight if you don't know how much you are eating? Usually, people over eat rather than under eat. It's safe to assume most people looking to lose weight simply just need to eat less. But, what is less? Less of what? It's wise to know your numbers because this will help you gauge what's going on. "Calories in vs calories out" is a tool to help you develop an understanding of what's going on. Of what food contain what and how much, ect ect. Tracking/counting calories is not needed, but it sure does HELP SO MUCH.
Getting it is another matter, since this is the spot where women tend to hold the most body fat for the longest time. Thankfully, Kim Oddo, celebrity trainer to the fitness stars, and IFBB figure pro—and mother of three—Cheryl Brown are here to show you how to kick your own ass into the shape you want with 10 butt exercise moves specifically designed to improve your bottom line.
Dr. Nick Scotto is a leading and trusted physical therapist in Jacksonville, Fl. He founded River City Physical Therapy to better serve the active adults in Jacksonville who want to remain fit, healthy, and happy. Many fitness enthusiasts, runners, and active adults have consulted with Nick looking for a permanent solution to their pain. Through education and specific treatment plans he helps them to heal their body naturally and achieve their goals of returning to the activities they love.
I was building up, bulking, going after the mass, which to me meant 230 pounds of sheer body weight. At that time, I didn't care about my waist or anything else that would give me a symmetrical look. I just wanted to build a gigantic 250-pound body by handling a lot of weight and blasting my muscles. My mind was into looking huge, into being awesome and powerful. I saw it working. My muscles began bursting out all over. And I knew I was on my way."
The two workouts listed above are completely free and highly recommended. If, however, you're looking for additional workouts, my book – Superior Muscle Growth – contains ALL of the muscle building routines that I've personally used and designed for others (11 different workouts, 40+ different versions). Feel free to check it out to learn more about what's included.
All of the gluteals must work to perform this movement—the "deep six" external rotators keep each side of the pelvis stable in spite of the different actions in each hip, and the larger gluteals add additional support for the hips. This move forces your buttock muscles to shore up their connection from the thighs through to the lower back to keep the hips and spine stable.
Most typical bodybuilding programs have way too many sets and reps and use the wrong exercises. However, if you lower the total volume, go heavier, and use compound movements as I've outlined above, there is nothing wrong with a body-part split for advanced lifters. In fact, it's often less stressful to the joints than your average upper/lower split.


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Get over the latest round of problems: it's all just details, really: and move on to something bigger and better. Just because today isn't all that great, that doesn't mean you have to suffer tomorrow!
Combining physical prowess with your creative side could give birth to exciting and fun new ways to enjoy outdoor exercise. As your muscles strengthen, so does the bond between you and a lover, both in and out the bedroom. What's been a casual affair up until now might become something more soon.
Take care in your current situation, you're very interested and dedicated in being right, but that may not be the most important thing. A victory for everyone will require you to step back and reconsider your position, and perhaps compromise on some of what were your personal goals, so that everyone can succeed.


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Home Tags School Shooting
Tag: School Shooting
Parkland victim's father says he is 'haunted' by the memory of his last morning with her: 'Did I say I love you?'
The father of Jaime Guttenberg tweeted one year after she was killed in the Parkland shooting. He has become a staunch gun control advocate.
TIME Magazine cover features parents of children killed in school shootings
In its latest cover, Time Magazine features parents of children killed in mass shootings, according to image tweeted by CNN's Brian Stelter.
Why a North Carolina High School resumed classes after a student was fatally shot on campus
The school near Charlotte, North Carolina, where one student fatally killed another said it resumed classes hours after to ensure safety.
Butler High School students describe the scene of the school shooting: 'We're running for our lives'
Police say a student was fatally shot Monday morning at Butler High School in Matthews, North Carolina. Another student was taken into custody.
Betsy DeVos is reportedly considering allowing states to use federal funding to arm school teachers
Multiple sources told the New York Times that the education department is zeroing on a federal education program that provides flexible funding for schools. The program doesn't explicitly prohibit states or districts from using the funds to arm teachers.
A class of 8th graders were given bulletproof shields before starting high school to protect them from shootings
Students in Chadds Ford, Pennsylvania, got 10-inch by 12-inch ballistic shields design to fit into their backpacks. The shields, designed by Unequal Technologies, would protect them from handguns and shotguns. There have been more 20 school shootings in the US in 2018 alone.
'It was my job, and I didn't find him': Parkland officer who failed to confront school shooter says he would have gone in if he knew...
Scot Peterson, the armed officer who failed to confront the shooter in a massacre last month at Marjory Stoneman Douglas High School, talked about his regret to the Today Show's Savannah Guthrie.
A student shot 5 times while protecting his classmates during the Parkland school shooting finally got out of the hospital
An attorney said the family plans to file a lawsuit over the shooting.
The sheriff's deputy assigned to protect Great Mills High stopped the Maryland school shooter in under a minute
Blaine Gaskill, a school resource officer assigned to Great Mills High School in Maryland, sprang into action to confront a gunman on Tuesday.
2 students reported injured at school shooting in Maryland that was interrupted by school resource officer
Police responded to reports of a shooting at Great Mills High School in Maryland on Tuesday morning.


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Perhaps the most unusual thing about the female prepper lifestyle is that it suggests a counterintuitive movement through time: a return to a slower, more elemental way of life, one that eschews the conveniences of modern consumer society in favor of the empowerment that comes from doing things yourself. Some of the women I spoke to said being a prepper helped them carry on the same old-fashioned life skills — like gardening, canning, and smart budgeting — that helped their mothers and grandmothers during the Great Depression. Others harkened back to the homesteaders of the late 19th and early 20th centuries, whose pioneering settlement and cultivation of the Great Plains form the backbone of the American myth of self-reliance.
Followers of James Wesley Rawles[44] often prepare for multiple scenarios with fortified and well-equipped rural survival retreats.[45] This group anticipates a near-term crisis and seek to be well-armed as well as ready to dispense charity in the event of a disaster.[42] Most take a "deep larder" approach and store food to last years, and a central tenet is geographic seclusion in the northern US intermountain region.[46] They emphasize practical self-sufficiency and homesteading skills.[46]
This is a good assortment of easily prepared food for camping or emergencies. That said, this will not feed an adult for one month. If I have done the math right, there are 19,560 total calories which equals 1956 calories per day for 10 days. So, three of these boxes would feed an adult for a month, if that person was doing only light physical activity. Also, the food bags are not re-sealable, so you should add some quart-size food bags to the box.
Whether you embrace firearms or shun them, you still need a way to defend yourself, your family and your property. Consider pepper sprays, martial arts, and other defensive mechanisms in addition to traditional firearms. It is foolhardy to believe that having some means of defense is not needed because "there is no one out to get you". Don't be naive in this regard!
It's that time of year, when charities do food drives for food banks and holiday meals. If you've got normal type food (maybe not your Mountain Home stash...) that you're just not gonna eat before it's expiration date, now might be a good time to contribute some of it to a food drive. Keeps it from going to waste, and allows us to help out the community.
I know the title is creepy and makes me sound insane, but let me explain: I live on a 50 acre ranch and I am a modest prepper (meaning I don't devote as much to it as I probably should). My neighbor is an old man who I've had multiple screaming matches with due to the fact that he's always yelling and cursing at his wife and animals. It's just annoying and I tell him to shut up and then threats are made and cops are called and all that drama.
Firearms instructor and survivalist Colonel Jeff Cooper wrote on hardening retreats against small arms fire. In an article titled "Notes on Tactical Residential Architecture" in Issue #30 of P.S. Letter (April, 1982), Cooper suggested using the "Vauban Principle", whereby projecting bastion corners would prevent miscreants from being able to approach a retreat's exterior walls in any blind spots. Corners with this simplified implementation of a Vauban Star are now called "Cooper Corners" by James Wesley Rawles, in honor of Jeff Cooper.[6] Depending on the size of the group needing shelter, design elements of traditional European castle architecture, as well as Chinese Fujian Tulou and Mexican walled courtyard houses have been suggested for survival retreats.
I mean, how can you possibly deny the usefulness of one of these? I've spoken about it before in my article about staying indoors when the power's out: having a brick room-sized shed/garage separate from the house and put a fireplace there is pretty much my idea of the perfect prepper space to create. And this is the wood-burning stove/fireplace that would go there. In my dreams of course, because first you need to have the right property, then the right garage/shed, then finally I can grab this sort of remarkably useful kind of thing.
However, a few unintentional similarities to the Quiverfull movement doesn't mean that preppers can't still care about safe sex. Hunting, canning, and digging your own latrines does nothing to make the threat of an STD less real. After all, gonorrhea and genital warts are going to be a whole lot harder to treat without reliable access to medical care. And there must be at least a few survivalists out there rational enough not to want to endure the horrors of premodern pregnancy and birth unless absolutely necessary.
The government has repeatedly stated that there is no need for alarm, and that it expects to strike a deal soon with the European Union. An agreement would probably invoke a "standstill" transition period, during which few Britons would notice any changes until December 2020. The European Union says it, too, wants a deal, and it has made positive noises lately, though talks over the weekend failed to produce a breakthrough.
Comparable to the SOL, this does the trick for less money. It is a bit heavier than the SOL (which I also have) but it does the same thing. I have this one in a get home bag and I feel comfortable that it will not fail when needed. One tip, keep your head outside of the bag if at all possible. The moisture in your breath will condensate and cause wetness in the bag.
The 66-year-old tried starting his own spinoff meetup. Ozarks Resilience Group was to be a pragmatic organization that ran drills on real-life scenarios like hiking out of town with a bug-out bag. After six months of nonparticipation, he gave up. Allen estimates there are several hundred "hardcore preppers" in Springfield, but at most, there's two dozen whom he would trust in an emergency.
Sticking around when there is at least a 50% chance of a disaster occurring (hurricane, flood, landslides, tsunami, wildfire) is just plain silly. Part of your planning should be to determine the trigger point for evacuation as well as identification of an evacuation site and a route to get there. Better yet, plan multiple alternate routes as well.
As with everything in life, don't take prepping to the excess. Hoarding is not the same as prepping and the accumulation of useless or marginally useful items can take up every spare corner of your home or apartment. Although it is wise to keep extra on hand for barter purposes. be realistic about your ability to prep for the long term while maintaining a clutter free home enviroment.
For my stockpile, I use several Aqua-Tainers with categorical labels marked on them for drinking water, hygiene water (dishes and showering), toilet water and garden water. My priority is obviously drinking water, but any dishwater I have I reuse as toilet water. While it might seem overkill, keeping an eye on your stockpiles is good practice to get an idea of how much your daily consumption rate is, and where you can find ways to re-use or use less water.
When it comes to survival and preparedness, it's true that there's strength in numbers. But there are some preppers you don't want to hitch your wagon to. In a survival situation, these people are sure to drag you down, and maybe, even put you in danger. These are the ones who make rash decisions, don't take prepping seriously, crack under pressure, or just flat-out don't know what they're doing. Have you met someone from these prepper categories before? In this article, we'll cover some of the most common preppers you should avoid and tell you how to avoid them. Check out the list below to have a more efficient prepper life.
Precious Metals – Investigate this for yourself, but I find the arguments and historical track records against fiat currency and the current rumblings of Government wanting to take care of your investments for you very compelling. Gold is easier to transport with the high cost to weight, but you might have problems cashing a gold coin for a tank of gas. Silver is where I have chosen to invest in precious metals.
Revealingly, however, many doomsday preppers' fears are not based on speculative, sci-fi-style catastrophes but on disasters that have already happened. "Watch a documentary about Katrina. Look at something about Sandy, years afterwards. Look at Puerto Rico right now," Scott Bounds, a member of N.Y.C. Preppers, says. "You have to realize that people are not going to come take care of you. You really have to be able to take care of yourself."
Water should be able to be stored indefinitely provided it is not contaminated in any way. The problem with storing water in a car is the heat or cold. In the summer time, your water could bake. In really hot environments, if your water is stored in plastic, chemicals in the plastic can leech into your water. There could be some debate about what is the greater harm, chemicals or death by dehydration, but it is something to consider. In the same way, water in the winter can freeze, but as long as it isn't getting contaminated from any other… Read more »
About a month after I left meetup 2.0 at Pizza Hut, former attendee Garland Fitzhugh called to tell me it's become more of an 'eat-up' than a prepper meetup—fair, considering there's been no local calamity to keep the survivalist group on its toes. Allen emails meeting suggestions to a prepper listserv, asking them to focus on prepping situations they can actually influence. He may as well type in Wingdings. A former Navy technician, Allen spent most of the meeting on his phone; his ears only perk up when Andrew: says something about naval intelligence that piques his interest. "I try not to do that too much," he tells me later.
About a month after I left meetup 2.0 at Pizza Hut, former attendee Garland Fitzhugh called to tell me it's become more of an 'eat-up' than a prepper meetup—fair, considering there's been no local calamity to keep the survivalist group on its toes. Allen emails meeting suggestions to a prepper listserv, asking them to focus on prepping situations they can actually influence. He may as well type in Wingdings. A former Navy technician, Allen spent most of the meeting on his phone; his ears only perk up when Andrew: says something about naval intelligence that piques his interest. "I try not to do that too much," he tells me later.
I have had my own Big Berkey system for at least five years now. Even if I have friends over who have no idea about prepping, they are interested in it for the fact that it provides clean, healthy, filtered water. I use the Big Berkey specifically because it uses a high standard of filtration to remove bacteria, parasites, mercury, lead and the high amounts of chlorine that is in my local drinking water and I don't have to change the filters as much as I do with other filters. Safe to say, once people start filtering their water they notice the taste difference straight away.
I recommend that the very first step you take when prepping is to evaluate the most likely risks specific to your geographical area and your personal domestic situation. Most, if not all, city, county and state governments will have emergency management websites that will help you sort through the most likely disasters to occur in your area. Take advantage of these public resources.
Finelli sits across from me at the food court picnic table inside the Sam's Club on Sunshine Street, where he requested we meet. The retired computer systems designer-turned–radio show host and homesteader has salt and pepper hair, wears a plaid shirt and jeans and carries a .45-caliber automatic firearm on his person (he won't say where). Below his strong jawline hangs a leather bag full of crushed sapphire, meant to enhance his overall health.
She started searching for ways to make the family's grocery budget stretch further — including using their sizeable plot of land to grow the majority of the produce they consumed. "I started using the coupons and the store discounts, and it made a huge effect in our budget," she says. "And with the money I saved, I invested in a rain catcher — a water system — and that helped us put the water bill down." Today, she sells eggs and home-baked goods for extra cash and teaches private classes on how to build what she calls "survival items," including the aforementioned rain-catching system and solar ovens.
The difference between the male prepper stereotype and this softer, more feminine strain of survivalism, Mitchell explains, is that women's work never stops being useful. "We don't need the pickup truck and the chainsaw and the assault weapon every day, but every day someone must love the children," he says. "Every day we must feed ourselves and care for ourselves emotionally. There is no crisis that can possibly exacerbate the [need for] women's traditional roles, because they're always needed. Do we need the men? For practical purposes, maybe not."
It's one thing to have solar panels, another to have a generator, and quite a remarkably nice thing once the best of both worlds are mixed. Yes, this is high up there on my dream wishlist. No, it's not at all a necessity, but would it make life one heck of a lot easier if you had this even during a power outage – hell yes. Also – "It takes the same amount of time to charge your device from a Goal Zero power pack as it does from the wall." How cool is that??
Really enjoy your common sense approach to the prepping lifestyle and hitting on this list. One thing that we found a challenge when we started was financial preparedness; not necessarily a prepping budget, but getting rid of unnecessary, burdensome debt that robs you of the truly important things in life, and preparedness goals. Keep up the good work of sharing!
However, if some tales of survivalist stockpiling are to be believed, our nutty neighbors have enough of the social lubricant squirreled away to hold the most epic end-of-the-world-party of all time outside of Edgar Wright's social circle. It might not be practical, but who needs practical when you and everyone you know is doomed to die from radiation poisoning or cancer?
Short and sweet. This product works just as it should. Its well made, and well put together. The lanyard cord you may wish to replace with something heavier if you feel the need, but I found the one it came with to work just fine. As for the little whistle that comes with it I could take it, or leave it. Its not that loud of a whistle and sounds a little " cheesy " That being said, the fire starter itself works just fine. I like the way the two pieces fit together when not in use and have a very good water resistant connection point. The striking rod and steel are small but more then enough to do the job. On my first attempt at using I placed a small cotton ball dipped in vasoline under some fine tinder and small dry sticks. Two short quick pulls ... full review
You can definitely see the use for preppers. And to be honest, these aren't even new items either. When I was growing up, my parents had a pot belly fireplace with a flat surface on top that we'd boil water, pan fry eggs and even cook dinner. Nowadays, I have an electric kettle and electric stovetop. If the electricity was to go, I'd be using my fire stove for everything.
I have also heard that a lot of homesteaders stock an air rifle in their prepper gear as it is an easy-to-use gun with very cheap ammunition and much fewer regulations on it. Some time ago I came across a prepper who had a Gamo Hornet Air Rifle in his prepper supply. He said that while this was for allowing him to hunt small and big game, it was also a great weapon for home defense.
Prepping is more about planning, knowledge, and skills than actually purchasing a lot of useless gadgets. I walked away from the consumer lifestyle many years ago and now live on an off-grid homestead. That said, there are always items that preparedness-minded people, like myself, keep their eyes open for. We are always looking for good deals on all things canning, such as jars, lids, pressure canners, and water bath canners. Or perhaps a higher-ticket item, such as a food dehydrator.
James England is a former United States Marine Signals Intelligence Operator and defense contractor with over two tours spread over the Al Anbar province and two more operating across Helmand and Baghdis. He is presently a writer focused on Western foreign policy and maintains an avid interest in firearms. A graduate of the University of North Carolina at Wilmington, he presently resides in New Hampshire – the "Live Free or Die" state. He is finishing up his first novel, "American Hubris", which is set to hit shelves in Fall of 2015.


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Church's 'gay-dar' billboard stirs debate
An Auckland church known for stirring debate hopes its latest billboard will highlight discrimination in the Anglican Church against members of the gay and lesbian community.
St Matthew's in the City's latest billboard depicts a "gay-dar" showing a spectrum from gay to straight with a cross acting as a meter.
An explanatory caption on the board states: "As used by the Anglican Church to assess potential priests."
Currently New Zealand Anglican bishops refuse to consider any candidate for ordination who is gay or lesbian and in a committed relationship.
The billboard aims to draw attention to St Matthew's online petition asking the Anglican Church to end this practice.
Bishop Philip Richardson of Taranaki says until the Anglican Church can agree whether homosexuality is a consequence of "willful human sinfulness" or an "expression of God-given diversity" sexual orientation will continue to be a deciding factor in determining potential priests.
But Priest Associate of St Matthew's the Reverend Clay Nelson says he is amazed that with all the information and science available in this modern age that the church can still argue sexual orientation is a matter of wilfulness.


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I'm certainly not naive enough to believe that I could never be genuinely accepted as a friend. I've been around and I know some of tricks of the trade but in this case I just want to express my appreciation for your honesty upfront. I would appreciate occasional updates thank you very much
How can I get in touch with you
Hermosa te cogeria todo el diaamor
Love to rim ur sweet add


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MailChimp may be best known for their email newsletter app's fun design, their sponsorship of podcasts like Serial, or their monkey-themed tees and hats. But MailChimp is also a great place to run your drip campaigns. Its new Automation features include pre-made drip campaigns for welcoming new customers, following up after sales, and more, or you can create your own completely customized drips.
It's ineffective given the effort required to see meaningful results. When done correctly, effective marketing automation takes time, effort, and resources to implement and maintain for revenue growth. Even if your database is currently filled with top-notch, quality leads, how effective will your marketing automation be when you've either converted all those leads into customers, or when your database begins decaying at the rate of 23% / year (via unsubscribes, job turnover and a variety of other factors.) Even when they've invested the time and effort to master the art of "Amazon-like" marketing automation, without enough leads to work towards purchase many marketers end up unhappy with the ROI of their marketing automation investment.
Not only does a display network allow you to place advertisements, but you can learn about your customers through rich media ads, such as the amount of time that they spend interacting with your advertisement. This tool helps measure interest in your products and provides a visual that encourages potential customers to learn more about your products or services.
Sailthru helps modern marketers at leading retail and media companies build deeper, longer-lasting relationships with their customers. Sailthru personalizes individual customer experiences across digital communication channels—in email, on a brand's website and in their mobile applications. Sailthru-powered 1:1 relationships with consumers help drive higher revenue, improve customer lifetime value and reduce churn.
Many businesses are going above and beyond to meet the needs of these voice assistants. For example, DoorDash has worked closely with Google to make it possible for consumers to order food delivery via Google Assistant. Users can do everything from save their most popular meals to placing dinner delivery orders right through their Google Home speakers.
What you'll learn is that abuse reports are the norm rather than the exception—it's normal to have 1 for every few thousand emails that you send. Some consumers are sensitive to email marketing (due to years and years of abuse), and others aren't always familiar with the opt-out process. It's a genuine mistake — people sometimes confuse "abuse reports" with opt-out forms.
Marketo is a marketing automation platform that includes account-based marketing, email, mobile, social, digital ads, web, and marketing analytics, allowing business owners to drive engagement through multiple channels from one platform. Its goal is to help small businesses build long-lasting relationships with customers and create end-to-end engagement. Its cloud-based infrastructure can handle hundreds of millions of activities each day, meaning it can scale with its customers.
There is, however, a problem with discount codes, coupons, and other similar incentives. If they're used too frequently, they will not only cut your margins short but also desensitize your audience. Sometimes to the point that some of your customers won't buy from you when shown a regular price because they'll know that another sale will probably take place in the near future.
Thanks for sharing the blog that is a smart list of email marketing tools. Well, yes I totally agree with the point that email marketing automation helps in saving time and increases re-engagement with the subscribers. I consider it to be a shortcut for building brand awareness among subscribers and the prospects. Very tactfully, our marketing team has chosen a hybrid email marketing solution called EasySendy Pro for our e-commerce business. It has an advanced autoresponder which automatically sends emails to their subscribers in a set time. Plus, it is quite cost effective that does not create a big hole in the user's pocket. After reading your blog, I am quite tempted to share a blog with whose link I am attaching here: https://easysendy.com/blog/easysendy-pro-beginners-guide-email-marketing/
Spammy email marketing. Marketing automation is not meant to be used as a tool to spam your contacts. Not only is spamming a poor sending practice, it also acts as a detriment to your marketing efforts in general. Marketing automation is most successful when you're using it to send personalized, relevant content to your contacts, not disruptive, spammy
Social Media is constantly growing its popularity in the internet marketing industry. Much like the internet as a whole, social media websites such as Facebook and Twitter bring together millions of people. Using social media fan pages and business pages you can have your business put out there and recommended to thousands of locally targeted people in an instant. With that in mind, there are various other ways social media can be used as part of an internet marketing campaign.
@Rezan Marketing automation platforms are pretty pricey. I would recommend using an ESP instead. There are tons of fantastic ESPs out there that do offer marketing automation capabilities like A/B testing and automated workflows. Email Vendor Selection is a great site to check out different ESPs so you can get a better feel for what is out there: http://www.emailvendorselection.com/
Use a call to action button – We ran some tests recently and found that including a call to action button (as opposed to just text links) increased our conversions by 28%. So when creating your automated email campaign, make sure to include a call to action button to increase your chances of people clicking through and taking your desired conversion action. It's also important to optimize your call to action buttons, and this post provides a 3 part framework for creating the perfect CTA button.
Customers are often researching online and then buying in stores and also browsing in stores and then searching for other options online. Online customer research into products is particularly popular for higher-priced items as well as consumable goods like groceries and makeup. Consumers are increasingly using the Internet to look up product information, compare prices, and search for deals and promotions.[21]
e-Commerce brands can increase overall email open rates by utilizing A/B testing across all email components. Automation tools store historical consumer data, which, in turn, increases the optimization of email open rates. Whether through subject line optimization or ensuring an email is populated with the right content and sent at just the right time, these solutions result in data-driven decisions and results.
Generating leads and absorbing information is arguably the biggest goal of your website. When you progressively profile your leads, it allows you to learn valuable new information about each and every prospect or customer. This feature should require very little work, as those visiting your site are doing all the work by filling out forms and relaying information back to you. You just need a net there to catch all the information they're pouring in.
Our digital agency offers both traditional targeted online display advertising as well as behavioral retargeting. Through an intense discovery process, our team will determine the most optimal marketing mix for your online media plan. We will leverage ad network partnerships for planning the ideal media buys and negotiating the best possible pricing.
PPC advertising is a method of advertising on search engines like Google and Bing. As mentioned earlier, with PPC ads, you pay each time that ad is clicked on. PPC ads also exist on social media platforms like Instagram and Facebook as well. However, if you're going to engage in PPC advertising, it's important that you determine conversion rates by using tracking pixels.
However, PPC is a great way to scale an existing offer that you've calculated your CPA for. In example, if you have a $200 product that you're trying to sell, chances are, especially if you're an unknown brand, even if you drive loads of traffic to your product page, you're not going to get many sales. In other words, your CPA will be incredibly high.
When running PPC ads, it's important that you keep careful track of the specific ads and keywords that you're targeting. You can do this by using the Google Analytics UTM builder to create campaign URLs that you can use to track the campaign source, the medium and any keywords or terms that you might be targeting. This way, you can determine the effectiveness of any campaign that you run and figure out the precise conversion rate.
While email marketing is not new, a fairly unknown concept is marketing to a rented list. This process allows you to target individuals who have opted-in to receive promotional emails and have typically provided some information about who they are and their interests. Check out our previous blog post on effective email marketing for more in-depth information.
Use marketing automation to trigger messaging automatically based on a central hub of your customer data. That's because your customer should see the same brand identity from all of your teams. With marketing automation, your business can better bring together marketing, sales, and customer service to create one seamless customer experience across your brand.
ActiveDEMAND is a flexible marketing platform for digital marketing agencies and marketers. ActiveDEMAND packages range from the full-featured call tracking application for the small business marketer to the powerful Marketing Agency Portal designed for digital marketing agencies with multi-client management needs. Engage and track prospects using the integrated, comprehensive call tracking module, do more with built-in email templates, landing pages and social media. Convert leads and prospects into customers using automated marketing to manage nurture campaigns, auto-replies and more. Retain customers and grow your repeat businesses with powerful newsletters, special promotions and more.
Conversion rate optimization is still possibly one of the most underutilized but critical functions of digital marketing. Every element of digital marketing is useless without considering conversion rates. This goes for SEO, SEM, Social Media, Email, and Display. The power of your SEO rankings are only as good as your click through rates and your traffic is only valuable of your website and landing pages foster some type of "action." Why spend all the time and energy driving traffic through multiple different channels if you are not willing to spend the time and energy on conversion optimization? Yet many brands and agencies still put less emphasis on this crucial piece of the puzzle.
We have the capability to work with our clients' internal content, creative, and email marketing teams or handle the whole campaign for them. We incorporate our proven strategic consulting services as part of our Email Marketing offerings in order to help our partner clients develop effective strategies for building their email lists. These consulting services include assistance with event planning, creative design, website and landing page email capture, and much more. We help our clients not only with engagement but new email acquisition, list segmentation and list cleansing.
I am in the association industry and just started a new member onboarding automated campaign with my ESP, Informz. It was so easy to create and the "design" board in Informz was something I could PDF for my board to become a part of my strategic communications plan. It gave them the information they needed at the 40,000 foot level and gives me the detail that I need. You should check it out http://www.informz.com/
Conversion rate optimization is still possibly one of the most underutilized but critical functions of digital marketing. Every element of digital marketing is useless without considering conversion rates. This goes for SEO, SEM, Social Media, Email, and Display. The power of your SEO rankings are only as good as your click through rates and your traffic is only valuable of your website and landing pages foster some type of "action." Why spend all the time and energy driving traffic through multiple different channels if you are not willing to spend the time and energy on conversion optimization? Yet many brands and agencies still put less emphasis on this crucial piece of the puzzle.
Emarsys Marketing Platform is a Fully Integrated Marketing Platform, one platform, all the tools you need. Analyze, optimize, personalize. Use the Emarsys Marketing Platform to create a unified profile for each of your customers. Then, automate personalized messages across all channels, optimize for performance, and measure results - all from a single integrated platform. Move beyond segmentation to true one-to-one personalization. Anyone can collect data, but without the right tools to interpret and use it, it's useless. The Emarsys Marketing Platform goes beyond data collection and segmentation to create unified profiles for every customer. Identify important audience segments and opportunities for repeat business you never knew existed. Then reach out to buyers through truly personalized 1-to-1 interactions with the right message at the right time across the right channel for each individual to drive optimal results. Other marketing platforms and point solutions pressure marketers to become more like data scientists and encourage the addition of more fragmented tools and technologies to their marketing tech stacks. But Emarsys is challenging this way of thinking. Why? Because regardless of your level of technical expertise or the number of point solutions you may have, human-driven personalization doesn't scale. It never will. But Emarsys Artificial Intelligence Marketing does. It's time to take a stand. Powered by AI, the Emarsys Marketing Platform leaves the data science to the machine. Our single, integrated platform delivers truly personalized interactions to your customers - at scale - all while allowing you, the marketer, to focus instead on what you really love: strategy, content, and creative.
Large enterprises have long found value in the technology, but marketing automation isn't just for big companies. In fact, Small and Mid-Sized Businesses (SMBs) make up the largest growing segment in the space right now. And thousands of companies even smaller than that are using automation as well. Similarly, companies across all industries are using it. The early adopters were primarily in "business-to-business" (B2B) industries such as high-tech / software, manufacturing, and business services. But increasingly companies across all categories–including "business-to-consumer" (B2C) industries such as healthcare, financial services, media and entertainment, and retail–are adopting the software for its real-time, engagement-oriented approach to maintaining and extending customer relationships throughout the customer lifecycle.
He is the co-founder of Neil Patel Digital. The Wall Street Journal calls him a top influencer on the web, Forbes says he is one of the top 10 marketers, and Entrepreneur Magazine says he created one of the 100 most brilliant companies. Neil is a New York Times bestselling author and was recognized as a top 100 entrepreneur under the age of 30 by President Obama and a top 100 entrepreneur under the age of 35 by the United Nations.


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Out And About
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