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Tuesday, October 14, 2003 - Page updated at 12:00 AM
High School Sports
Flashback: Mary Wayte Bradburne, Mercer Island, Class of 1983
Sport: Swimming
High-school rewind: Won eight state titles in five different events despite shoulder problems.
After high school: Two-time Olympian won a pair of gold medals in Los Angeles in 1984 (200-meter freestyle and 400 free relay), and added a silver (400 medley relay) and a bronze (400 free relay) in Seoul in 1988. A 26-time All-American at Florida, she won eight NCAA titles.
After athletics: Worked briefly for the International Swimming Hall of Fame. Joined NBC as a color commentator for swimming during 1992 Olympics in Barcelona, Spain. Worked in public relations, then co-founded a PR firm in 2001. Quit work last month to become a stay-at-home mom.
Personal: Bradburne, 38, and her husband Jim, an executive vice president of a biotech firm, were married in 1996. They have two daughters, Jordan, 2½, and Audrey, 1, and reside in Redwood City, Calif.
Fast forward: It is not the records or the medals or the awards she remembers. Rather, it is a feeling.
Mary Wayte Bradburne recalls it vividly, as if it were only yesterday that she stood behind the blocks in Los Angeles, about to surprise the world by winning gold in the 200 freestyle.
"It was like being in a state of grace, where it felt as though God wrapped himself around me," she said. "It was as if I was in the most calm place in this world."
Bradburne hardly remembers the race — a journal she kept during the '84 Games offers no help, either, since the only day she missed was the day she won — but the memory of that all-encompassing calm lingers.
"It's the most amazing feeling I've ever felt," she said.
Today, the Mercer Island pool she once trained in bears her name.
— Matt Peterson
Copyright © 2003 The Seattle Times Company


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I have been tied down with the different phases of my life, it almost seems as if 24hrs a day isn't enough for me anymore. I have been working on my final year project, my job( i-yab.com) ,final year celebrations here and there and above all SCHOOL. I thought as a final year student I will be free but it seems my lecturers want to kill me with assignments and work this semester "haa haa, nah only me waka come?) I will survive as I am counting my days( dancing shoki). Basically that's what I have been up to and I'm back now!
Happy new month to you, I wish you the best of life this beautiful month. Over to 20 facts about me.
- My name is Oluwadamilola Eniola Alabi. You can call me Damie, Ennny, Damilola, lola but I prefer Oluwadamilola.
- I love food especially my Nigerian foods. I know everyone claims to love food but mine is with a special effect and yes! yes!! I am addicted to my Nigerian foods, The last time I traveled to the UK, I ate only Nigerian food but hunger wire me ehn I chop KFC. Either ways I'm addicted to Nigerian foods.
- I rarely switch consumable brands. It probably sounds weird but I'm a loyal customer to a brand I start off with.
- I hate bad customer service. This is one of the things that has led me to the course I currently study in the University. Nigerians generally especially the market women do not understand the essence of good customer service. If I get a bad treatment from a company, I'm done!!!!
- I have a Bsc in mass communication from the University of Lagos.(2015)
- I love to
draw, sketch,scribble even though i'm not good at it. This one I think I got from my mom she draws well. I tend to draw when ever i'm bored so yeah. I draw.
- I hate chocolates. yeah! yeah!! I know right, how can I not love chocolates? I'm not the random girl on the street or in movies. I do not like chocolates dunno why but it doesn't go down my throat
- I'm obsessed with shoes and bags. Shopping i and not getting a dress you love in your size can be annoying but bags and shoes are never and fail you. Also these pieces add instant glam to your boring outfit.
- I'm an introvert. I grew up in lagos, a boring estate where you do not know your neighbors I guess that's what influenced that aspect of my life. I have friends who drag me out and I like it small sha, But I love my private time.
- I'm love bright white rooms and also I'm obsessed with home decor
- I make my own hair/wigs.
- I love soul,jazz and juju music, you might consider it boring but its deep baby.
- I have a note pad I carry around to write all my thoughts and ideas.
- I love travelling and I hope travel round Nigeria before I'm 22.
- I love giving compliments.
- My nicknames growing up were:" grandma" "polite insulter" "labilago" "chinese dami" "chinko damie" "chubbytalker". Growing up as an orobo, wasn't easy and fun.
- My favourite colour is white,
- I love plantain and anything made from it. I never miss an opportunity to buy my "boli and epa" (roasted plantain and groundnuts)
- Asides blogging, I make youtube videos and I love it.
- I love special moments with family and friends.

subset: commoncrawl


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Looking for simple, affordable cover for your final expenses? Find cover and apply over the phone.
Final Expenses Insurance is a type of life insurance designed specifically for seniors that provides a payment (usually to a maximum amount of around $60,000) to help cover the immediate expenses that arise following death.
What can it cover?
Such expenses might include funeral costs, financial planning, medical bills, utility bills, phone bills,legal fees, estate settlement fees rent and outstanding mortgage debt. The provision of this benefit ensures your family is not put under any financial strain following your death and is able take the time to grieve for you and put the right planning in place for your funeral.
- No medical or blood tests required
- Cover generally up to $60,000
- Get cover over the phone in a matter of minutes
What are some key benefits to look out for on a final expenses life insurance policy?
- Sum insured: Most policies will only allow applicants to take out roughly $60,000 in cover.
- Increased benefit for accidental death: Some policies will double the benefit if death was caused by an accident.
- Reduced medical underwriting: Most policies will not require the applicant to undertake any medical underwriting at the time of application.
- Guaranteed cover: Some policies will guarantee cover for applicants.
- Refund of premiums in Accidental Death period: Some policies may only cover accidental death in the first 12 or 24 months of the policy. If the applicant is to die of any other cause they will be entitled to a full refund of their premiums.
- Joint Cover Discounts: Some policies will offer premium discounts as much as 10% on joint policies.
- Worldwide Coverage: Most policies will provide cover 24 hours a day 7 days a week anywhere in the world.
- Terminal Illness Benefit: Applicants may be able to claim their benefit if they have been diagnosed with a terminal illness and are not expected to live longer than 12 months.
- Indexation: Benefit will increase each year in line with inflation rate.
- Cooling off period: Most policies will provide a cooling off period of 30 days refunding all premium payments if the applicant decides that the policy is not for them.
How is Final Expenses Insurance taxed?
Premiums for final expenses life insurance are generally not tax deductible and benefit payments are not assessable for tax purposes.
What won't generally be covered?
- Death from causes other than accident within the first 24 months of the policy.
- Insurers will generally not provide the final expenses insurance benefit if the policy owner passes away directly or indirectly as a result of self-inflicted injury within 13 months of the policy commencement date or reinstatement date.
- Some policies may place special exclusions on policy conditions for claim. The insurer will make any of these clear to the insured prior to policy commencement.
How much will it cost?
There are a number of factors that will be taken into account by insurers when determining final expenses insurance premiums. These will include.
- Age at time of application: Older applicants will generally pay higher premiums.
- Sum-insured: A greater sum-insured would attract a higher premium.
- Gender: Gender can play a role in the premium that is payable at different stages of life.
- Smoking status: Smokers are considered a greater risk to insurers and will pay higher premiums. Smokers generally pay as much as double in life insurance premiums.
- Family medical history: Some health conditions can be hereditary and result in a premium loading for the insured.
- Occupation: Applicants in high-risk occupations may be required to pay more for cover than those in low-risk environments.
- Hobbies: High-risk pastimes such as a motor racing or hang gliding will either result in a premium loading or be excluded from the policy altogether.
Who can apply?
While Final Expenses cover is generally designed for senior buyers, it can also be a suitable option for other people who have struggled to take out life insurance in the past. Final Expenses can be a great option for those that have presented too great a risk to insurers due to their medical condition or occupation. General eligibility requirements are;
- Australian residents
- Aged between 18 and 59
How is final expenses cover different to funeral insurance?
Both Funeral Insurance and Final Expenses Insurance are quite similar in nature, each provide support to the policy owners loved ones to cover immediate expenses following death. The only real difference between the two types of cover is that Final Expenses policies will generally provide a greater lump sum benefit upon the policy owner's death. Most funeral insurance plans will provide cover to a maximum of around $30,000 while final expenses will generally offer cover up to around $60,000. This can make final expenses more appropriate for people are that are keen to cover a range of different expenses such as medical, mortgage debt, credit card debt and taxes.
Another key difference between funeral insurance and final expenses is that most funeral insurance policies will not actually offer an advancement of a portion of the lump sum benefit if the person is diagnosed with a terminal illness with twelve months to live.


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Our SkyRides & Lessons have a 98% Approval rating! Here is what previous Fliers wrote about their Adventure At Altitude:
Totally loved this!! Word of advice… spend the money for the Extreme flight! Worth every penny! July, 2018
This was an awesome experience, and Barry's got a great sense of humor! – Sept, 2017
This was an amazing experience! I traded up for the longer flight with more stunts and it was well worth it! Barry is a great pilot and made the flight a lot of fun! Definitely recommend this to all Thanks so much for an amazing flight – Nov 8, 2016
This is an amazing experience. Barry is an amazing pilot, very funny, and makes you feel safe. I will be going back for sure!! – Aug 8, 2016
Awesome experience. I would recommend this for everyone!! – July 28, 2016
We had a good Family time! – July 27, 2014
IT WAS A GREAT EXPERIENCE. THE PILOT WAS THE BEST! – Aug 15, 2013
My husband has a wonderful time. He is now enjoying his lessons. – Aug 2, 2013
This was a gift for my husband, and by chance our daughter had bought a voucher for herself. They went together and had a terrific time! They bought the video afterwards and it was wonderful for me to see. They both had so much fun! The constant grin on my daughter's face was priceless. My husband had a chance to "steer" and was in his element. The Pilot was quite the character – very personable and upbeat, and certainly added to it all. Thanks for making it such a great day for my family. – July 17, 2013
My buddy and I had an awesome time. Barry, the owner pilot, is very personable, gives clear instructions, and lots of fun – quite the incredible experience. – Sept 23, 2012
That was absolutely great!! Everyone should do this! I would also recommend upgrading to the "Mile High" Adventure for the extra $80. – Aug 21, 2012
FUN AND NICE CREW. – Aug 1, 2012
So, if you have been searching for an adventure that exceeds every other adrenaline sport including Skydiving, this is it! The sport of Hang Gliding is the world's first adventure sport started over 125 years ago by Otto Lilienthal in the 1890′s who inspired the Wright Brothers to begin flying experiments! Adventure At Altitude has a variety of First Flight and Instructional experiences that will fulfill your Dreams of Flight, so you can experience the same excitement of Discovery just like the Wright Brothers!
So, if its your first time and you want to experience true free flight soaring just like the birds, plus feel hands on control during your very first flight, then come out for an Introductory SkyRide!
Do you want to become a Licensed Pilot? Your first SkyRide will be logged as your 1st hour of training when you sign up to take a lesson package! We will provide all the equipment, books, and training you need!
During the first session, you will receive a ground training lesson to prepare for flight! Then you can customize your experience to suit your own personal level of adventure: From a mild and gentle Co-Pilot flight, to an Extreme Altitude Mile-High flight above the clouds, or a thrilling adrenaline pumping aerobatic Fear Factor experience that beats any roller coaster! During the flight, you can take over control from your Certified Instructor to feel how easy it truly is to pilot your own personal aircraft!
You can complete the 25 hours of instruction in less than one week to become a fully licensed pilot quickly. Or with limited time, you can spread your lesson package out over an entire season or two by just booking our shortest 2 hour session with no set schedule! Just make a reservation whenever you have time to fly!
The facillity is open by reservation only – based on our flying schedule and the weather conditions. So if you would like to fly, or even if you are not flying and just want to have a look around and talk to the pilot/instructor, it's important to click the "Reservations" tab, read the "Reservation Instructions", then check our available flying dates for the next month by selecting "Make a Reservation". For those not planning to fly, I still need to know when to expect you I can be back on the ground between my other flight reservations in order to spend enough time to answer all your questions about flying and the aircraft.
Adventure at Altitude's hanger Pro-Shop and Online Store features a huge selection of new and used aircraft, equipment and flying accessories to choose from that is affordable to fit your budget.
Adventure At Altitude is the place to be for your "First Flight", or a training package to get your License to FLY!!


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The Jesus Culture Band with Martin Smith bring you one of the landmark worship albums of the decade. With Martin Smith, Bryan & Katie Torwalt, Kristene Dimarco and the vocal enthusiasm of thousands of New Yorkers gathered in the atmospheric surrooundings of Nassau Veterans Memorial Coliseum, this unique and spirtually dynamic gathering share with you a passionate outpouring of heartfelt worship.
The Live Double CD was recorded at the 2012 Jesus Culture Conference, 'Hope Is Alive', incuded Martin Smith - invited to the worship stage for 3 nights of worship, teaching and transformation, features both new and old songs from Martin Smith's and the JC Band's worship catalogue.
Martin Smith also taught the JC Band some songs from his solo EP's: 'Fire Never Sleeps', 'Waiting Here For You' and 'Song of Solomon', as well as the Delirious classic – 'Did You Feel The Mountains Tremble?' Whilst the JC Band set the venue alight with a powerful new worship anthem – 'Set A Fire' – and multiple other fresh and electrical songs for 21st century Christian's everywhere.
Listen to the worshipful sound of thousands of voices. Hear the gathering of New Yorkers in absolute abandonment to Christ. Experience all the highs of live 21st century Christ-centred worship.
"Surpasses already sky-high expectations. This has all the hallmarks of a classic in the making. 10/10"
-Sam Hailes, Christian.co.uk
"Simply stunning, one of the albums of the year, any year. 5/5"
- Dave Wood, louderthanthemusic.com
"Will surely go down in worship music history. 10/10"
- Tony Cummings, Cross Rhythms
Jesus Culture with Martin Smith: Live From New York 2CD by Jesus Culture was published by Elevation in November 2012 and is our 1563rd best seller. The ISBN for Jesus Culture with Martin Smith: Live From New York 2CD is ELE1816D.
Grab Your Glo-Sticks for the Jesus Culture Rave
Posted: Thursday, April 4th
Live From New York - Jesus Culture & Martin Smith
Posted: Wednesday, November 14th
This brand new live album from Jesus Culture was recorded live at the Hope is Alive Conference in New York when people came from far and wide to discover what would happen if a generation of people gave themselves fully to Jesus to pray for a nation to be transformed by Him?
Not everyone could join them in New York, but now you can relive that spectacular night when thousands came together to worship the Lord, to call upon His name and to experience the blessing and power of the Holy Spirit. Hungry hearts and fully devoted followers of Christ worshipped with the Jesus Culture band - now you can join them.
"Take a moment to grab a hold of your socks folk. The Jesus Culture Band and Martin Smith from Delirious are releasing a live album together! We think it's going to be the CD of 2012."
"At this year's Jesus Culture conference in June 2012, the Jesus Culture Band and Martin Smith took the stage to lead worship for thousands of New Yorkers. This momentous moment, when thousands of voices sang in Christ-centred worship, was meant for so much more. The live CD is available for you to experience the momentous moment for yourself, hear some fresh new songs and fall in love with God all over again."
"Take a look at the sneak peak trailer, check your socks haven't been blown out the window and pre-order the album now."
"Love it!!! Saw Jesus Culture and Martin Smith last week at the Nassau Coliseum in Long Island NY....what a show! The presence of God was so strong and the power of the Holy Spirit was tangible!! Thank you Lord for bringing this blessing to my backdoor!!" – Laura4201967, comment from YouTube.
"I was there too. It was an amazing experience and yes the presence of the Lord was thick and everywhere. Glory to His name!" – rtstellar, comment from YouTube.
"I was at the JCLA conference. Amazing ..I love Jesus Culture. I can feel his presence just listening to this song." – Mat Virak, comment from YouTube.
"OMG i was THERE AMAZINGGGGGGGGG night :D I want more of You God!!!" – Jackie Herrera, comment from YouTube.
"Best three days of the year!! Every time I watch them on YouTube. It's like being there all over again! Amazing how the Holy Spirit took over!" – Annette Sterbinszky, comment from Facebook.
"That weekend was life changing! Thank you!" – Raiena Martinez, comment from Facebook.
· Jesus Culture Band and Martin Smith meet at a conference in the US. According to a blog entry by Martin, they instantly click – "they seem to have a similar DNA to me".
· Martin Smith has been busy recording 4 Solo EP's, titled God's Great Dance Floor.
· Kim Walker-Smith, Chris Quilala, and Melissa How were all worship leaders for Bethel Churches youth group back in the 90's.
· The venue where the Conference was held is the home of the N.Y. Islanders (NHL) ice hockey team. It takes a crew of 10 men to cover the 200 feet long by 85 feet wide arena 14 hours, using a total of 8,500 gallons of water.
· Elvis Presley was scheduled to play at the venue on 22nd August, 1977 before his un-timely death a week earlier.
· The Billy Graham Religious Crusade was held at the venues in 1990. On 23rd September, the venture crammed in a record-breaking 99,700 people into the arena.
· Jesus Culture Band has a massive following in Brazil. Check out any JC Band YouTube video and you'll find a Brazilian fan writing - Yo amo a Jesús Cultura.
· The first hit on YouTube for Jesus Culture Band is Your Love Never Fails, with a whopping 6 million views!
Here at Eden.co.uk we don't just sell Christian products – we love Christian products! And this album is the one that's created the biggest buzz of 2012.
So without further ado these are the tracks from the album we're most looking forward to singing along to at the Eden office:
ALLELUIA (better known as 'Agnus Dei', 'Holy, Holy' or 'Worthy Is The Lamb')
Sung across our nation, 'Alleluia' has filled the British church with worship for decades. When I stumbled upon this track name I had to blink, double check it was that classic anthem and then triple check. If you're not sure what I'm talking about, here's a reminder of the chorus:
Holy, Holy // are you Lord God, Almighty.
Worthy is the Lamb // Worthy is the Lamb // You are Holy.
It's the equivalent of the biggest American rock band covering Bohemian Rhapsody. Perhaps some American church also sung it every Sunday throughout the 90's too? But all we can say is that we can't wait to hear this version by one of the most exciting and revolutionary Christian worship bands around right now.
This new song by the Jesus Culture Band is a slow-burning, passionate anthem that captures the voice of this generation. It became the theme-tune of the conference were the live album was recorded back in June. But how could I possibly know that?
Seeing as I didn't have a spare grand for the plane tickets to New York last June, I couldn't go for myself. But thanks to YouTube we can all watch snip-it's from the three-day event. One particular upload caught my attention, a spontaneous outbreak of worship at the conference in what looked like the food court. People were sings, hitting tables, dancing and smiling.
And which song were they singing – 'Set A Fire'.
From Martin Smith's second solo EP – 'God's Great Dance Floor' – comes this rocking, heart-thumbing, zealous song. With heavy imagery around new birth coming from the ashes of God's all-consuming fire, this song is musically and theologically rich. Here's the opening lyrics:
I feel the heat is rising // the flames on the horizon // are at my door.
I'm staring at the ruins // the ambers of our brokenness // shattered on the floor.
This fire never sleeps // this fire never sleeps.
The musical influence of U2 (in particular Bonno's vocal sound) pulses through Martins songwriting in 'Fire Never Sleeps'. It could easily be the hidden track on U2's historic album, 'War', after 'Sunday Bloody Sunday'. This worship song could easily spread like wide fire across congregations. Its driving bass line, solid chorus and awe-inspiring words make this an album highlight and fantastic opening track.
Martin recently described 'Song of Solomon' as "one of the most intimate songs I've ever written". It's a piano ballad that bleeds heart-felt emotion and devotion to God. The chorus repeats – I'll come running back to you – which for me sends my imagination to the embarrassed Prodigal Son and his loving father running in complete abandonment.
Beauty wrap your arms around me // sing your song of kindness // I need you.
Over the mountains // over the sea // here you come running // my lover to me.
'Song of Solomon' slowly grows into an electrical worship storm, pouring down strong emotions towards God in worship. With the Jesus Culture Band behind him, you can be sure Martin will sing louder and more passionately than ever as he leads thousands of New Yorkers in this song.
All-in-all, this live album has a balanced mixture of new and old tracks from both contributing songwriters. Even 'Majesty' makes an appearance alongside a Jesus Culture track called 'Show Me Your Glory'. Not to mention everyone's favourite 'Did You Feel The Mountains Tremble?'
We think this album is going to inspire, encourage and enrich our worship collections. Let this waterfall of worship flow from New York into your life, wash over your soul and inject energy and passion into your church.
Click on a track name to hear a 30 second sample.
Looking for these songs on other CDs? Use our song search.
|Author / Artist
|Jesus Culture
|Elevation (November 2012)
|Product Code
|Page last updated
|16th February 2019


text: Hi,Everyone!! Today I'm so excited to share this a chair with a drawer with you guys!! I love how it turn out!! It's so darn cute!!! Please don't forget to check out SaCrafters website for this product!! Thank you so much for everyone stopping at my blog I AM really GRATEFUL!!


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The Most Outrageous Rock Fails of All Time!
January 15, 2018
Let's Face It...Even The Best Bands Make Total Bone Head Moves! This week Lou and Lily discuss some of their Picks For Rock's Biggest Fails of all times? They also discuss your picks from our recent Facebook post. All of this plus some great hard and heavy rock to blow your doors off! Featured Loudini Artists: PRYM Cloud Catcher Firewind


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When it comes down to it, fitness does more for you than just making you look healthy and more toned. It also encompasses the quality of life, as well as longevity. You must take on a mindset that provides you with the ability to make certain changes in order to better take good care of yourself. These selected tips should guide you through these changes.
Weight lifting is a popular method of achieving fitness goals. When it comes down to it, you only need to implement push-ups, leg raises, pull-ups, squats, handstand push-ups and bridges to maintain all of your muscles.
One tip for keeping with your fitness regimen is to join a fitness club and pay upfront for multiple months. You will be inspired to get to the gym more often when you know that you would be wasting money if you did not go. This should be done as a final resort, mostly if you have a difficult time forcing yourself to attend.
Purchase a new gym outfit; it will give you a confidence boost and remind you of your fitness targets. Even a small item like that can help keep you motivated so that you will keep going to the gym.
Are you short on time? Make your workouts into two sessions. Instead of boosting the overall time you exercise, simply split your current minutes into parts. Instead of jogging for an hour, jog on 2 separate occasions for 30 minutes during the day. Try doing one workout in the gym and one outside to mix it up.
Grow a garden. Many people are shocked when they find out that gardening is hard work. You will need to weed, dig, turn over sod, and your body will be moving around a lot! When you are looking for a non-traditional exercise that gets you outdoors, you can do worse than garden.
Varying the exercises you participate in maximizes the benefits for your body. If you often workout on the treadmill, try running through the neighborhood. Running up a hilly sidewalk will result in different muscles being used and challenged. If you vary your workout you will not get used to a specific workout that only uses one muscle set.
Make sure that any shoes you plan on working out in are a good fit. When you try on shoes do it after a long day, your feet are bigger. Make sure that the shoe allows half an inch of space from your big toe. You ought be able to move your toes.
Take on any exercises you don't like head on. Many people avoid any exercises that seems too hard for them. Eliminate your weaknesses by incorporating your most hated exercises into your regular fitness workouts.
As time goes by, running can be both a curse and a blessing. It can do your body quite a bit of good, but it can also do quite a bit of harm. To minimize the risk of damage or injury, run only half of your normal distance for one week out of every six. Reducing the distance to only half of what you are used to gives your body the opportunity to recover and helps you avoid any permanent damage that could occur.
10 Minutes
If you want to lose weight, do more If you exercise more in a shorter amount of time, you can see more weight loss. Complete a bunch of exercises in a short amount of time and you should notice your endurance and metabolism build. Your weight loss will be increased by this method.
You should schedule a specific amount of time each day to devote to exercise. Sustaining exercise at a moderate or more intense level for 10 minutes at a time has proven beneficial for health. Most people can incorporate 10 minutes of exercise simply climbing stairs or walking.
Increase the speed and length of your stride if you want to improve your sprint. One way to make that happen is to practice running so that your foot lands directly under your body rather than in front of your body. Use your back leg, specifically your toes, to push yourself forward. By doing this constantly, you can steadily increase your running speed.
People who are primarily interested in losing weight sometimes exercise far too hard because they're hoping to burn the maximum possible number of calories. You risk injury and damage to your body if you go overboard. This is one case where the benefits do not outweigh the risks. The simple fact is, more fat is burned at lower intensities.
Divide your run into parts: A, B, and C. You want to start slow and work up to a normal pace. On the last leg of your run, increase your pace to faster than normal. Staging your workout this way helps you build endurance faster and makes you capable of improving your overall range.
Improve your contact skills when training for volleyball. Surprisingly, foosball is a great way to improve your skills. The game requires sharp eye hand coordination skills to be successful. If you are willing to develop these skills, you can improve your volleyball and foosball game.
A helpful tip you should keep in mind is that, as you do crunches, you should press your tongue against the roof of the mouth. This engages your neck muscles and keeps them aligned properly while you are exercising your abs. By doing this, you prevent straining in a harmful manner and other accidental injuries.
Accelerate weight loss by increasing the density of your workouts. You will shed more pounds if you push yourself to squeeze in more reps in a shorter time frame. Building density in your routines can be done by limiting breaks between exercises or cutting them out entirely. You will shed more pounds this way.
Make squats using free-weight barbells part of your fitness routine to develop muscle mass and attain a powerful physique. Squats are the crown jewel of any exercise because they help bulk up your abs, low back, hamstrings, quads and calves. They can also result in a short term boost in growth hormones that help grow muscle mass all over your body.
To prevent muscle cramps, always stretch between sets. You need to stretch for 20 or 30 seconds. Research indicates that stretching can improve strength. Also, stretching lessens any potential for injury.
Use school events as a way to show your son or daughter that you are just as interested in physical fitness as you want them to be. By showing an interest you may find that your kids become more involved in the exercise available.
You don't have to feel all that guilt about watching television if you exercise at the same time. If you exercise during commercials, you can have a guilt-free television session.
When you set off down the road to fitness, remember to schedule a check-up with your doctor before throwing yourself into vigorous exercise. Your doctor's opinion is important, and this is especially the case if getting fit will be a challenge for you. Even those who are nearly fit can benefit from a consultation with a physician.
Make sure to schedule exercise into your day around the meals that you eat. Although you might be tempted to eat out when you go out with friends or coworkers, remember that your number one goal at the moment is to get into shape. Also, planning healthy snacks will help lessen the chance of purchasing bad quality foods.
The best method of getting fit is daily exercise. This helps you avoid wasting your hard work. Get into the habit of exercise. To avoid over-using your body, try to save some days for the lighter exercises.
You should count down backwards from the maximum. You want to count down from your last rep instead of up, this will help keep you motivated. It can make workout sessions seem easier and shorter since you're seeing them in smaller amounts. Telling yourself you have a certain amount left can help you retain motivation.
Include fitness in your life every day. Filling your whole day with work and social activities means that you will not have time for fitness. Consider doing some sort of physical activity during any down time you may have.
Performing leg extensions will strengthen your quadriceps. Using a leg extension machine helps you strengthen some of the largest muscles in your body. To use these machines, you just push your legs upward when you are sitting.
To keep on the right track and to be motivated, you should try keeping a journal of your exercise and its progress. This journal serves to make you more aware of what you are doing while providing a record of your accomplishments over time. Treat your goal of getting fit as though you will die if you don't accomplish it.
When lifting weights, especially when working your biceps, it is important that you use the proper technique. This is essential to prevent muscle strains. The right way to lift weights is to put out your wrists, angle them slightly backward, and hold that pose. When done, transfer to normal positioning slowly. This will help build bicep muscles properly.
Reward yourself for small successes. Make sure you set short term goals in which you reward yourself, as you will feel that sense of achievement. Using rewards is a great motivational tool, and helps you keep track of how well you are doing.
Join up with your friends to exercise if you find that you are having a hard time sticking to your exercise plan. It's easier to focus on your goals and maintain your motivation when you workout with a friend. Exercising with a friend drives competition, which can help you achieve your goals faster than you imagined.
Vein thrombosis is a serious medical condition that you can usually avoid by scheduling brief periods of activity throughout the day. Twice an hour you should stand up and move your body. Get your blood moving by stretching your arms and your legs. Even a small amount of exercise done several times daily will boost your fitness significantly.
Take care of your lower back by doing sit-ups correctly. You can place a towel roll underneath the lower part of your back while on a Swiss ball and get the same effect. Keeping your feet down by putting them under a couch can put a lot of pressure on your back and cause an injury.
A nutritional plan is a necessary accompaniment to any fitness program. When you eat properly, you give your body the fuel it needs when exercising. It will help you achieve your long term goals and keep your weight in balance.
Believe or not, you can develop all of the stamina you need by simply jogging. The key is to begin by jogging somewhat slow and then increase your time each day or week. Keep your heart beating at between 120 and 150 beats each minute, or 75 percent of your maximum heart rate.
Jumping is a wonderful way to get healthy. A simple, inexpensive jump rope can deliver so many benefits. It's your very own fitness tool that is portable, and one you can carry with you no matter where you go. By using a jump rope a few times on a regular basis, you will be able to have a good cardiovascular workout in which you will get your heart rate up while toning your muscles in the process.
Strength training is perfect for getting muscle mass and to reshape the body. This type of training increases your metabolism because by having more muscle in your body, you can burn a greater number of calories, even when you are at rest. Try your best to give your muscles a rest for a day at least before going back at it.
It's not uncommon for most people to assume that breakfast should consist of sugary cereals. But they are leaving out a whole list of foods that can be added to any meal, such as brown rice, quinoa and barley. These can be used in soups, stir-frys, and many other dishes. Eating your whole grains is easier than you thought.
Physical fitness is important for more than just superficial reasons. It is essential for a long and fulfilling life. Take your fitness to the next level by applying this article's advice to your workout.
Age can be a factor in determining how much stretching you are able to do. You only need about 30 seconds in each stretch if you are still under 40. People over the age of 40 should hold their stretches for approximately a minute. This can help protect your muscles from injury.


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We had a detour before going to the market. We checked the place out but we weren't keen enough for an elephant ride. I felt sympathy with the elephants when I saw them, they all had the same expression, seeing them in chains while being fed by the owners in a cage with a sign Pay 50-100Baht for a picture. The only thing nice in this picture is how cute is the elephant being the big smallest one.
You always find something good to eat in one place, its not worth visiting if there isn't anything good to eat. One of the things I love in Thailand is food. My favorite, pad thai! We tried pad thai at the Chatrium Hotel which has a very decent presentation. Second was from the vendors in the floating market. We had a local noodles that looks like the ones in Vietnam restaurant Po Hoa, minced meet noodles. My Mom isn't a type of trying anything that looks edible. She just ate mangosteen when we were at the market.
I won't forget about the coconut ice cream. It tasted so good. Its the first time I tried the flavor and I am so glad I did. There isn't a coconut flavored ice cream in the Phils, is there? The only thing I can remember has coconut in it is macapuno which I never dared tasted. I got so indulged with the taste that I bought another one, it is served in a baby coco shell with coco meat, plus the ice cream on top along with a plastic spoon.
They say this is not the same floating market as it was before, but if you are curious you might still want to check out the traditional way of Thais for selling fruits and vegetables in the market. The first thing you will notice in the market is the over crowded stores selling various kinds of souvenirs in the market, you'll find as much as anything you can imagine from coin purse, t-shirts, wallets, bags, figurines, wooden chairs, even carved woods which you can put in a display in your house. My mom was so overwhelmed buying a couple of sets of the porcelain decorated tea cups. I bought 2 sets of coin purse for pasalubong. Just remember not to buy on the first store when you alight your vehicle. They price double what you can get compared to the ones at the end of the market, so try to save a little energy for the haggle.
The floating market is a tour we already bought tickets from the airport. I'm not sure if you can get the ride from there directly but its probable. The ride wasn't any different from an ordinary boat ride, the only difference is you pass by more houses rather than rocks, water and pure mountains when you go island hopping. Don't expect emerald waters here. These are canals you are riding on top of a boat. The place is over crowded with sellers and almost seemed like not a thriving market any more.
|these are soaps.


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My first project using these new stamp sheet is my wish for the month of June - bright, sunny and lush. We'll see how that pans out! LOL.
I'm featuring one of the two leafy fragments from the sheet and aired it with a bold sunflower from the Sunny Sunflowers A4 sheet together with a sentiment from the Loving Sentiments A5 sheet. First I blended a couple of green Distress Inks - Mowed Lawn and Shabby Shutters - on a piece of white CS. Then I stamped the leaves with Memento Tuxedo Black and coloured them with Faber Castell Polychromos. Finally I stamped the sentiment with VersaFine Vintage Sepia.
The sunflower is from the Sunny Sunflowers A4 sheet, stamped with Memento Rich Cocoa and coloured with Faber Castel Polychromos. Then I fussy cut it and adhered to the card with some foam tape. Finally, for some texture, I added little dots of Chestnut Liquid Pearls in the middle of the sunflower.
Loves Rubber Stamp #154: AG
Papertake Weekly: AG
Through The Craft Room Door: AG
Crafty Cardmakers #140: Stitching (Real / Faux)
Craftin' Desert Diva #31: Summer
Thank you so much for stopping by. I appreciate and read all your lovely comments and although I take awhile to respond (hang head in shame), I will return the visit... before


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Dry Weather Increases Fire Danger
Recent dry weather has made conditions ideal for wild fires.
The National Weather Service has issued a Red Flag Warning for the entire state until 10 p.m as the potential is great due to gusty winds, low relative humidity and dry fine fuels.
Outdoor burning is not recommended as a fire could spread and burn quickly out of control making it difficult to contain.
Wildfires were a problem last spring with fires flaring up in the Meadowlands, Barnegat, the Pinelands and along the Atlantic City Expressway.


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Software for our old laptop
Submitted by Damien on
After some testing a few nights ago with a few different Linux distribution so-called live CDs (CDs you can boot straight up into Linux, no install needed) I figured I'd try out Windows 2000 Professional on the laptop, and if we have problems with it I'll put on Fedora Core. This testing period also gives the Fedora folks more time to finish the new Fedora Core 5, which is due for launch in March.
I've made another decision regarding the software to be installed. With the major rewritten version 2 due very shortly, I've decided to go with Gaim for instant messaging. I tried out the current release (beta 2) at home and it works very well while still being a pretty small program. If it does end up being too much for the wee beastie I'll revert to GTalk but for the moment I'm aiming for Gaim.
As I write this I'm actually installing Windows 2000 Pro on the laptop and its going smoothly so far. Several years ago I attempted to install it for its then owner, only to have it constantly throw up on me. As it turned out the machine's hard drive was failing so it never completed the task. With a replaced drive it has been flying along so far, but it isn't finished yet so I'd best not jinx things.
More later.


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How much does it cost to hire a web designer in Gibsonville NC?
If you're wanting to work with web designer and designer that does freelance work, you might have the ability to find some good individuals in Upwork, the world's largest online office or Freelancer – Hire & Discover Jobs., that usually vary from $10 to $50 per hour (or more) and $500 to $2000 for a basic sales brochure style website (repaired rate). The main problem with this method is that you have to be an expert at acknowledging gifted developers and know exactly what you want otherwise you might be quiet disappointed with the outcomes.
Nothing compares, obviously, to a strong and trustworthy website design and advancement firm rather than hiring people or freelance developers. A web development business must provide more security and professionalism to the task. Ought to you decide to go this path, then read on.
27249: What is a Website designer?
A web designer is somebody who is both innovative and technically likely, and uses both these attributes to build or revamp websites. The web designer has the ability to understand exactly what is had to make a site practical and easy to utilize, but at the exact same time make it aesthetically appealing to the user.
Gibsonville Website design or Web Development, Exactly what's The Difference?
In essence, website design describes both the aesthetic portion of the site and it's use. Web designers use different style programs such as Adobe Photoshop to create the design and other visual components of the site.
Web Developers on the other hand, take a site design and really make a working site from it. Web designers use HTML, CSS, Javascript, PHP and other programs languages to bring to life the style files.
Web designers should constantly start by considering a customer's site goals then move on to an Information Architecture (IA) to set a website's details hierarchy and assistance assist the design procedure. Next, web designers can start producing wireframes and finally move to the design phase. Web designers might utilize numerous fundamental design concepts to attain a visually pleasing design which likewise offers excellent user experience.
What is a Web designer job description in Gibsonville?
A web designer establishes and develops sites and associated applications. Web designers work in a range of markets and frequently as independent professionals. Education requirements can vary, however web designers can get entry-level work with a partner's degree. Bachelor's degrees provide trainees with a broadened and advanced ability that can lead to better task potential customers or career development.


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News & Notes
News Release- End of Early Voting Tomorrow for Special Primary Election
Escambia County Supervisor of Elections David H. Stafford today reminded voters that 4 p.m., Saturday, May 11, is the deadline for early voting for the May 14 Special Primary Election.
Times for Saturday's early voting are as follows:
- 10 a.m. until 4 p.m.
Voters may choose any one of the three early voting locations:
- Supervisor of Elections Main Office, 213 Palafox Place, Second Floor
- Tryon Branch Library, 1200 Langley Avenue
- Southwest Branch Library, 12248 Gulf Beach Highway
On Election Day, Tuesday, May 14, the polls will be open from 7 a.m. until 7 p.m. Voters must present a valid photo and signature ID and must vote at their home precinct on Election Day. A precinct finder is also available at EscambiaVotes.com.
All registered Republican voters in House District 2 are eligible to vote in this closed primary. Florida is a closed primary state, which means in primary elections, you may only participate in the primary of the party in which you are registered. Since only one Democrat candidate qualified, there will be no Democratic primary. The Democratic candidate automatically advances to the June 11 election to face the winner of the Republican primary. All voters in House District 2 will be eligible to vote in the June 11 election, regardless of party affiliation. To find out if you are registered in House District 2, check your voter information card, visit EscambiaVotes.com, or call the elections office at 850-595-3900.Published on: May 10th, 2013 00:00 - Permalink