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Documenting Java
Everybody knows the basics of documenting Java, so we won't go into much detail. We'll talk a bit about ways of writing code whose intention is clear, mention some Javadoc tricks we can use, and highlight some tools that can help keep our code clean. Clean code is one of the most important ways we can document our application. Anything we can do to increase readability will reduce confusion later (including our own).
Self-documenting code
We've all heard the myth of self-documenting code. In theory, code is always clear enough to be easily understood. In reality, this isn't always the case. However, we should try to write code that is as self-documenting as possible.
Keeping non-code artifacts in sync with the actual code is difficult. The only artifact that survives a project is the executable, which is created from code, not comments. This is one of the reasons for writing self-documenting code. (Annotations, XDoclet, and so on, make that somewhat less true.)
There are little things we can do throughout our code to make our code read as much like our intent as possible and make extraneous comments just that: extraneous.
Document why, not what
Over-commenting wastes everybody's time. Time is wasted in writing a comment, reading it, keeping that comment in sync with the code, and, most importantly, a lot of time is wasted when a comment is not accurate.
Ever seen this?
a += 1; // increment a
This is the most useless comment in the world.
Firstly, it's really obvious we're incrementing something, regardless of what that something is. If the person reading our code doesn't know what += is, then we have more serious problems than them not knowing that we're incrementing, say, an array index.
Secondly, if a is an array index, we should probably use either a more common array index or make it obvious that it's an array index. Using i and j is common for array indices, while idx or index is less common. It may make sense to be very explicit in variable naming under some circumstances. Generally, it's nice to avoid names such as indexOfOuterArrayOfFoobars. However, with a large loop body it might make sense to use something such as num or currentIndex, depending on the circumstances.
With Java 1.5 and its support for collection iteration, it's often possible to do away with the index altogether, but not always.
Make your code read like the problem
Buzzphrases like Domain Specific Languages (DSLs) and Fluent Interfaces are often heard when discussing how to make our code look like our problem. We don't necessarily hear about them as much in the Java world because other languages support their creation in more "literate" ways. The recent interest in Ruby, Groovy, Scala, and other dynamic languages have brought the concept back into the mainstream.
A DSL, in essence, is a computer language targeted at a very specific problem. Java is an example of a general-purpose language. YACC and regular expressions are examples of DSLs that are targeted at creating parsers and recognizing strings of interest respectively.
DSLs may be external, where the implementing language processes the DSL appropriately, as well as internal, where the DSL is written in the implementing language itself. An internal DSL can also be thought of as an API or library, but one that reads more like a "little language".
Fluent interfaces are slightly more difficult to define, but can be thought of as an internal DSL that "flows" when read aloud. This is a very informal definition, but will work for our purposes
Java can actually be downright hostile to some common DSL and fluent techniques for various reasons, including the expectations of the JavaBean specification. However, it's still possible to use some of the techniques to good effect. One typical practice of fluent API techniques is simply returning the object instance in object methods. For example, following the JavaBean specification, an object will have a setter for the object's properties. For example, a User class might include the following:
public class User {
private String fname;
private String lname;
public void setFname(String fname) { this.fname = fname; }
public void setLname(String lname) { this.lname = lname; }
Using the class is as simple as we'd expect it to be:
User u = new User();
Naturally, we might also supply a constructor that accepts the same parameters. However, it's easy to think of a class that has many properties making a full constructor impractical. It also seems like the code is a bit wordy, but we're used to this in Java. Another way of creating the same functionality is to include setter methods that return the current instance. If we want to maintain JavaBean compatibility, and there are reasons to do so, we would still need to include normal setters, but can still include "fluent" setters as shown here:
public User fname(String fname) {
this.fname = fname;
return this;
public User lname(String lname) {
this.lname = lname;
return this;
This creates (what some people believe is) more readable code. It's certainly shorter:
User u = new User().fname("James").lname("Gosling");
There is one potential "gotcha" with this technique. Moving initialization into methods has the potential to create an object in an invalid state. Depending on the object this may not always be a usable solution for object initialization.
Users of Hibernate will recognize the "fluent" style, where method chaining is used to create criteria. Joshua Flanagan wrote a fluent regular expression interface, turning regular expressions (already a domain-specific language) into a series of chained method calls:
Regex socialSecurityNumberCheck =
new Regex(Pattern.With.AtBeginning
Whether or not this particular usage is an improvement is debatable, but it's certainly easier to read for the non-regex folks.
Ultimately, the use of fluent interfaces can increase readability (by quite a bit in most cases), may introduce some extra work (or completely duplicate work, like in the case of setters, but code generation and/or IDE support can help mitigate that), and may occasionally be more verbose (but with the benefit of enhanced clarity and IDE completion support).
Contract-oriented programming
Aspect-oriented programming (AOP) is a way of encapsulating cross-cutting functionality outside of the mainline code. That's a mouthful, but essentially it means is that we can remove common code that is found across our application and consolidate it in one place. The canonical examples are logging and transactions, but AOP can be used in other ways as well.
Design by Contract (DbC) is a software methodology that states our interfaces should define and enforce precise specifications regarding operation.
"Design by Contract" is a registered trademark of Interactive Software Engineering Inc. Other terms include Programming by Contract (PbC) or Contract Oriented Programming (COP).
How does COP help create self-documenting code? Consider the following portion of a stack implementation:
public void push(final Object o) {
What happens if we attempt to push a null? Let's assume that for this implementation, we don't want to allow pushing a null onto the stack.
* Pushes non-null objects on to stack.
public void push(final Object o) {
if (o == null) return;
Once again, this is simple enough. We'll add the comment to the Javadocs stating that null objects will not be pushed (and that the call will fail/return silently). This will become the "contract" of the push method—captured in code and documented in Javadocs.
The contract is specified twice—once in the code (the ultimate arbiter) and again in the documentation. However, the user of the class does not have proof that the underlying implementation actually honors that contract. There's no guarantee that if we pass in a null, it will return silently without pushing anything.
The implied contract can change. We might decide to allow pushing nulls. We might throw an IllegalArgumentException or a NullPointerException on a null argument. We're not required to add a throwsclause to the method declaration when throwing runtime exceptions. This means further information may be lost in both the code and the documentation.
Eiffel has language-level support for COP with the require/do/ensure/end construct. It goes beyond the simple null check in the above code. It actively encourages detailed pre- and post-condition contracts. An implementation's push() method might check the remaining stack capacity before pushing. It might throw exceptions for specific conditions. In pseudo-Eiffel, we'd represent the push() method in the following way:
push (o: Object)
o /= null
-- push
A stack also has an implied contract. We assume (sometimes naively) that once we call the push method, the stack will contain whatever we pushed. The size of the stack will have increased by one, or whatever other conditions our stack implementation requires.
Java, of course, doesn't have built-in contracts. However, it does contain a mechanism that can be used to get some of the benefits for a conceptually-simple price. The mechanism is not as complete, or as integrated, as Eiffel's version. However, it removes contract enforcement from the mainline code, and provides a way for both sides of the software to specify, accept, and document the contracts themselves.
Removing the contract information from the mainline code keeps the implementation clean and makes the implementation code easier to understand. Having programmatic access to the contract means that the contract could be documented automatically rather than having to maintain a disconnected chunk of Javadoc.
SpringContracts is a beta-level Java COP implementation based on Spring's AOP facilities, using annotations to state pre- and post-contract conditions. It formalizes the nature of a contract, which can ease development.
Let's consider our VowelDecider that was developed through TDD. We can also use COP to express its contract (particularly the entry condition). This is a method that doesn't alter state, so post conditions don't apply here.
Our implementation of VowelDecider ended up looking (more or less) like this:
public boolean decide(final Object o) throws Exception {
if ((o == null) || (!(o instanceof String))) {
throw new IllegalArgumentException(
"Argument must be a non-null String.");
String s = (String) o;
return s.matches(".*[aeiouy]+.*");
Once we remove the original contract enforcement code, which was mixed with the mainline code, our SpringContracts @Precondition annotation looks like the following:
@Precondition(condition="arg1 != null && arg1.class.name == 'java.
message="Argument must be a non-null String")
public boolean decide(Object o) throws Exception {
String s = (String) o;
return s.matches(".*[aeiouy]+.*");
The pre-condition is that the argument must not be null and must be (precisely) a string. (Because of SpringContracts' Expression Language, we can't just say instanceof String in case we want to allow string subclasses.)
We can unit-test this class in the same way we tested the TDD version. In fact, we can copy the tests directly. Running them should trigger test failures on the null and non-string argument tests, as we originally expected an IllegalArgumentException. We'll now get a contract violation exception from SpringContracts.
One difference here is that we need to initialize the Spring context in our test. One way to do this is with JUnit's @BeforeClass annotation, along with a method that loads the Spring configuration file from the classpath and instantiates the decider as a Spring bean. Our class setup now looks like this:
@BeforeClass public static void setup() {
appContext = new ClassPathXmlApplicationContext(
decider = (VowelDecider)
We also need to configure SpringContracts in our Spring configuration file. Those unfamiliar with Spring's (or AspectJ's) AOP will be a bit confused. However, in the end, it's reasonably straightforward, with a potential "gotcha" regarding how Spring does proxying.
<aop:aspectj-autoproxy proxy-target-class="true"/>
<aop:aspect ref="contractValidationAspect">
<aop:pointcut id="contractValidatingMethods"
<aop:around pointcut-ref="contractValidatingMethods"
<bean id="contractValidationAspect"
<bean id="vowelDecider"
class="com.packt.s2wad.example.CopVowelDecider" />
The SpringContracts documentation goes into it a bit more and the Spring documentation contains a wealth of information regarding how AOP works in Spring. The main difference between this and the simplest AOP setup is that our autoproxy target must be a class, which requires CGLib. This could also potentially affect operation.
The only other modification is to change the exception we're expecting to SpringContract's ContractViolationCollectionException, and our test starts passing. These pre- and post-condition annotations use the @Documented meta-annotation, so the SpringContracts COP annotations will appear in the Javadocs. It would also be possible to use various other means to extract and document contract information.
Getting into details
This mechanism, or its implementation, may not be a good fit for every situation. Runtime performance is a potential issue. As it's just some Spring magic, it can be turned off by a simple configuration change. However, if we do, we'll lose the value of the on-all-the-time contract management.
On the other hand, under certain circumstances, it may be enough to say that once the contracts are consistently honored under all of the test conditions, the system is correct enough to run without them. This view holds the contracts more as an acceptance test, rather than as run-time checking. Indeed, there is an overlap between COP and unit testing as the way to keep code honest. As unit tests aren't run all the time, it may be reasonable to use COP as a temporary runtime unit test or acceptance test.
We'll cover only a few things regarding Javadocs. We're all very familiar with them, but there are a few tips that might be helpful occasionally.
Always write Javadocs!
The first bit of advice is to always write Javadocs, except when they're not really needed. Getters and setters that have no additional functionality really don't need them. However, as soon as a getter or setter does more than just get or set its value, it may deserve documentation. Even minor functionality that's trivial to understand when looking at the code may deserve Javadocs. We may not have access to the source or we may only want to look at the API documentation.
The first sentence
The first sentence of a Javadoc comment is used as the summary documentation. It isn't necessary to encapsulate every nuance of the member being documented in the first sentence, but it's important to give a very clear and concise overview of the member. By default, the first sentence is everything up to the first "." (period). Some tools will complain if the first sentence is not properly terminated.
The proper way to describe the grammar of the first sentence is something along the lines of: "use a verb phrase in the third person declarative form." What does that mean in real life?
* Builds and returns the current list of ingredients.
* @return List of ingredients.
public List<Ingredient> buildIngredientList() { ... }
In the case of methods, the Javadoc summary should answer the question: "What does this member do?" One answer could be: "buildIngredientList() builds and returns the list of ingredients." This is opposed to saying something such as "Build and return list of ingredients", which doesn't work as an answer to the question. This is the "verb phrase" part.
The "third person declarative" part (informally) means that we answer the question as directly as possible. Sentence fragments are okay here. Additional exposition harms clarity. For example, we probably would not want to write the following:
* This method builds and returns the current list
* of ingredients.
That's not a direct answer to the question "What does buildIngredientList() do?". Therefore, this probably is not the best style of documentation.
This method is simple enough. Therefore, we may not need the @return Javadoc tag. What it returns is already specified in the first sentence. However, some tools may complain about missing Javadoc tags.
For variables, a simple descriptive sentence such as the following is usually fine:
/** Pre-built recipe summary. */
private String summary;
Is it okay to have member variables without Javadocs? The answer is yes, if the purpose is self-evident from the name. However, if our build process includes a tool that enforces Javadoc requirements, we'll either get irritating warnings or we'll need to specify what to exclude from checking.
If there aren't any Javadoc requirements, then all bets are off. However, bear in mind that Javadocs are also used by the IDE to provide information in various forms such as roll-over Javadoc pop-ups. It often boils down to whether or not we are able to come up with a good variable or method name. If we can, then the benefits of essentially repeating the same information in a Javadoc comment are very low and are probably not worth it.
Add information beyond the API name
In our buildIngredientList() example seen earlier, our first sentence really doesn't tell us much more than the name of the method does. This is good because it means that our method name (the API name) is probably correct and sufficient. However, let's assume that the method actually does something interesting during the construction of the ingredient list. That information should then be added to the Javadocs.
The information does not (necessarily) belong in the summary. Therefore, we can simply continue with another sentence (this is a bit contrived, since it could be merged into the first sentence quite easily).
* Builds and returns the current list of ingredients.
* Initializes ingredient information if necessary.
The summary information will consist of only the first sentence, but both sentences will be in the complete Javadocs. Note that in this case, it might make more sense to use a single sentence similar to the following:
* Builds and returns the current list of ingredients,
* initializing ingredient info when necessary.
The trick is to consistently make good decisions regarding what the most essential information is, and communicating it cleanly and concisely.
Write for multiple formats
Javadocs should be written with the thought that they might be read in several formats. Some common ways of viewing Javadocs include embedded in source code, using an IDE or an IDE popup/hover, the results of a grep, and so on. They may also be viewed as HTML, such as after they've been processed with the Javadoc tool. Javadoc comments may even be included in a wiki, through some sort of snippet mechanism or by including it in various forms of documentation.
In our example above, we have two sentences in a row. Let's say that we need to highlight the fact that the ingredient information will be initialized if necessary. Our first attempt just adds a bold Note to the second sentence.
* Builds and returns the current list of ingredients.
* Note: Initializes ingredient information if
* necessary.
The word Note: will stand out in the HTML output, but will appear connected to the opening sentence. Javadoc doesn't honor text-based line breaks. We must use HTML to format our Javadocs. Creating separate paragraphs requires the use of paragraph tags.
By formatting our Javadoc as indented HTML, we can create documentation that reads reasonably well in both text and HTML formats. Additionally, with judicious use of HTML tags, we can use doclets that create printable PDF documentation (or other printable formats).
* Builds and returns the current list of ingredients.
*

* Note: Initializes ingredient information
* if necessary.
*

Generating targeted Javadocs
One reason people give for not writing Javadocs for a particular method is that the method isn't necessarily designed to be used by others, or that exposing even the documentation isn't a good idea. The Javadoc tool gives us a few ways to restrict what documentation is generated.
The most obvious way to restrict what documentation is generated is based on visibility. By default, Javadoc will generate documentation for all of the public and protected classes. By using the -public, -protected, -package, and -private flags, we can control the level of visibility for which documentation will be generated. Note that we need to specify only one flag—any member with equal or greater visibility will have documentation generated for it.
For example, running Javadoc with the -public flag will generate documentation for only public members, creating Javadocs suitable for the users of an API. Running with the -private flag will generate documentation for all of the members, making the documentation suitable for the developers of the same API.
The -exclude argument
The -exclude argument allows us to supply package names that will be excluded from Javadoc generation. For example, if we want to create documentation that specifically excludes an "internal-use only" package (security through obscurity?), we can use the -exclude argument to provide a ":" (colon) separated list of packages for which no Javadocs will be generated.
javadoc -exclude com.packt.s2wad.internal {...}
No classes in the com.packt.s2wad.internal package will be documented.
The -use argument
The -use argument will generate a "Use" page for each class C being documented. The "Use" page will contain an entry for each package, class, method, and fields "using" class C. Uses include subclasses, methods that use the class as a parameter, and methods that return an instance of the class.
This page may not be as useful as a graphical representation of the class interdependencies, but it's an option that's available out of the box. Creating various diagrams is possible with add-on Javadoc doclets such as yDoc or UmlGraph, as well as with non-Javadoc-oriented tools.
Creating new Javadoc tags with the -tag argument
One Javadoc capability that's trivial to take advantage of is creating our own Javadoc tags. These tags are similar to the @param and @return tags that Javadoc recognizes by default. This capability may or may not fit into your organization or coding style, but it's simple enough to use that it's worth an introduction. Another potential issue is that our IDE or build process probably won't be capable of validating the information contained in the tag, unlike the default tags. For example, Eclipse can flag a warning if a method's parameters don't have corresponding @param tags.
We could document an action that puts a variable into session by creating a @session Javadoc tag. By telling the Javadoc tool to pay attention to that tag, we can create output for it just like the built-in @param tag. An action's Javadocs might look like this:
* Retrieves recipe, creating session parameters as needed.
* @session CONSTANTS.LAST_RECIPE The last recipe accessed.
* @returns SUCCESS or ERROR if retrieval fails.
We instruct the javadoc tool to pay attention to our new tag by giving it -tag arguments. The easiest method is to just add -tag session to the javadoc command. How this is done depends on your build environment. It can be done using an Ant script, via an IDE javadoc frontend, and so on.
Adding the -tag session argument instructs javadoc to create output for @session tags similar to @param and @returns tags. The generated output will appear after the standard tags. If we want to change the order in the HTML we must supply a complete list of -tag arguments including the built-in tags as well. Each tag's output is generated in the order specified on the command line. If we wanted to see the @session documentation before the @return tag's documentation, then we'd specify both documentations on the command line as follows:
-tag session -tag return
We can also specify the header for a custom Javadoc tag. To set a header for the session tag we use colon-separated values (ignoring the a for now):
-tag session:a:"Session attributes accessed:"
The "a" we snuck in there determines where in the source code we can use the tag, with "a" meaning anywhere we want. A complete list of determinants is found in the javadoc tool documentation, but includes "t" for types (classes and interfaces), "m" for methods, "f" for fields, and so on. These may be combined, so a tag to identify injected entities for both types and fields could be specified as follows:
-tag injected:tf:"Injected entities:"
If we now try to use our new @injected tag in a method declaration, the Javadoc tool will signal an error, as it's been specified as being valid only for types and fields.
Note that this functionality of javadoc may overlap some use of annotations. For example, assume we're using an interceptor that loads and saves an annotated variable from and to the JEE session. It would make more sense to use a doclet that included this information from the annotation, rather than writing (and worse, maintaining) the Javadoc manually—the more we can do automatically, the better.
Never write Javadocs!
There are many cases where it makes sense to write detailed Javadocs, describing a complicated or non-obvious algorithm being chief among them. However, it's arguable whether such documentation belongs in the application's non-code documentation or in a wiki.
Never write inline Java comments!
If we find ourselves writing chunks of comments inside methods to explain each section of a method, we might be better off refactoring the chunk into its own method. Of course, some code lends itself to this more readily than others, which might be impractical for a variety of reasons. There's always a trade-off. However, there is always a cost associated with non-code documentation, as it is ultimately maintained separately from the code itself.
Using UML
UML (Unified Markup Language) can handle a wide range of documentation duties, much more than will be covered here. Even UML-like diagrams can be of great assistance in many aspects of documentation. It's not necessary to follow all of the UML notation or diagrams completely, purchase an expensive enterprise UML tool, and so on. However, a basic understanding of UML is very handy when documenting our own application, or reading the documentation of other projects that use UML.
There are many ways to integrate UML into the development and documentation process. It might be used to generate source code, it can be included in both developer and end-user documentation (where appropriate), and so on. Two of the more common UML diagrams related directly to Java code are the package and class diagrams, which most of us are already familiar with.
Package diagrams
Package diagrams are similar to class diagrams, but provide a very high-level overview of an application's package and package dependencies.
Class diagrams
One of the most useful and commonplace UML diagrams is probably the class diagram. The class diagram is used to show the relationship between different classes in a system. Class diagrams can be created at various levels of detail to provide very high-level overviews or extremely detailed information, including all of a class's properties.
For example, a portion of our com.packt.s2wad.recipe package's class diagram can be represented by the following UML class diagram. Note that this is an incomplete diagram and doesn't show our implementation of RecipeService. It's also fairly high-level, and doesn't show any class properties or methods.
However, it's still useful because it's obvious that we have two classes that use a RecipeService, and two classes that have a relationship to the Recipe class. This type of high-level overview is particularly important when first learning an application, identifying high-level class-coupling issues, and so on.
A class diagram for an entire application can be a bit overwhelming, and isn't always useful due to the sheer amount of information. Restricting what is visible at both the class and package level can be very useful allowing usable documentation to be generated.
The previous image was generated with ArgoUML, an open source UML tool from application source. It was then edited by hand to improve the layout, to remove class members and operations, and so on.
Java source can also be generated from UML models. Several IDEs and modeling tools supply this functionality. The direction of generation, whether generating UML from source or source from UML, is largely a matter of preference, culture, and how well the available tools work for our style (or the style of our client).
Sequence diagrams
Another popular and useful UML diagram, which is relatively lightweight, is the sequence diagram. These diagrams are used to document interactions between entities. These entities are normally classes. However, it's not unreasonable to extend the sequence diagram metaphor beyond the official definition when necessary, such as adding user interactions, browser functionality, and so on.
As a quick example, we can take a look at the typical Struts 2 form validation processing sequence, compressing the non-related interceptors into a single entity:
Here, we're representing the user action of submitting a form in the sequence diagram. This (in simplified form) causes the Struts 2 filter to instantiate the appropriate action class, indicated by the new() message. The rest is largely self-explanatory.
Sequence diagrams are often easier to comprehend than plain text and can be more convenient than the code itself, as they aggregate as many classes as needed. As usual, they can suffer from decay, as the code continues to be modified and the diagrams aren't being generated automatically or being actively maintained.
This diagram was created using the Quick Sequence Diagram Editor, which creates an exportable diagram using simple text-based input. The input for this diagram is relatively short.
#![Struts 2 Validation Processing]
user:Actor "User"
s2f: "Struts 2 Filter"
etc: "Interceptors..."
val: "Validation Interceptor"
workflow: "Workflow Interceptor"
/action: "An Action"
user:s2f.Submit form
[c:cond Validation errors]
val:INPUT result=workflow.Invoke
--[No validation errors]
val:Action result=workflow.Invoke
workflow:Action result=action.Invoke
s2f:user.Rendered Result
It's pretty easy to create our own DSL (for example, in Ruby) that corrects this error. It's also relatively straightforward to create a log format that could be parsed to create diagrams from actual code. Therefore, running unit tests could also be a part of the documentation process.
This part of the article started with the basics of how to document Java applications. It then moved on to self-documenting code, the use of Contract-oriented programming in documenting applications, and ways of generating targeted Javadocs. The next part of the article will focus on documenting web applications.
If you have read this article you may be interested to view :
- Documenting our Application in Apache Struts 2 (part 2)
- Themes and Templates with Apache Struts 2
- Exceptions and Logging in Apache Struts 2

subset: commoncrawl


text: On Sun, Jul 18, 2004 at 10:31:41AM +0200, Goswin von Brederlow wrote: > *shaking Ingo* hello, somebody in there. Please come back down, acting > on too much negative emotions makes yor poor arguments. :( The voting on buildd.net doesn't show enough interest of a come-back of buildd.net. -- Ciao... // Ingo \X/


text:
Which is one nice carol to be sung in english for a college inter class carol singing competion, this christmas?
one very nice carol in english that will be the best among all carols so that we win the competion!..so excited this christmas! it can be any long length like of maximun 4 miutes , sought of!
honeyswizgal 18-21, F 5 Answers 1 Dec 14, 2012 in Religion
Silent night
Best Answer
miseltoe and wine
Best Answer
nowell sing we both alle and sum
Best Answer
I like Ave Maria but not sure if that is a carol.
Best Answer
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text:
William F. Buckley's famous phrase is being lived out today by a Senator from South Carolina. Jim DeMint has fired a warning shot across the bow of Harry Reid, Nancy Pelosi and Barack Obama. He's leading a constitutional challenge against the mandatory insurance purchase wording in ObamaCare:
Ensign, DeMint to Force Vote on Health Care Bill Unconstitutionality
December 22, 2009 – WASHINGTON, D.C. – Today, U.S. Senators Jim DeMint (R-South Carolina) and John Ensign (R-Nevada), raised a Constitutional Point of Order on the Senate floor against the Democrat health care takeover bill on behalf of the Steering Committee, a caucus of conservative senators. The Senate will vote tomorrow on the bill's constitutionality.
"I am incredibly concerned that the Democrats' proposed individual mandate provision takes away too much freedom and choice from Americans across the country," said Senator Ensign. "As an American, I felt the obligation to stand up for the individual freedom of every citizen to make their own decision on this issue. I don't believe Congress has the legal authority to force this mandate on its citizens."
"Forcing every American to purchase a product is absolutely inconsistent with our Constitution and the freedoms our Founding Fathers hoped to protect," said Senator DeMint. "This is not at all like car insurance, you can choose not to drive but Americans will have no choice whether to buy government-approved insurance. This is nothing more than a bailout and takeover of insurance companies. We're forcing Americans to buy insurance under penalty of law and then Washington bureaucrats will then dictate what these companies can sell to Americans. This is not liberty, it is tyranny of good intentions by elites in Washington who think they can plan our lives better than we can."
Americans who fail to buy health insurance, according to the Democrats' bill, would be subject to financial penalties. The senators believe the bill is unconstitutional because the insurance mandate is not authorized by any of the limited enumerated powers granted to the federal government. The individual mandate also likely violates the "takings" clause of the 5th Amendment.
The Democrats' healthcare reform bill requires Americans to buy health insurance "whether or not they ever visit a doctor, get a prescription or have an operation." If an American chooses not to buy health insurance coverage, they will face rapidly increasing taxes that will rise to $750 or 2% of their taxable income, whichever is greater.
The Congressional Budget Office once stated "A mandate requiring all individuals to purchase health insurance would be an unprecedented form of federal action. The government has never required people to buy any good or service as a condition of lawful residence in the United States."
A legal study by scholars at the nonpartisan Heritage Foundation concluded: "An individual mandate to enter into a contract with or buy a particular product from a private party, with tax penalties to enforce it, is unprecedented– not just in scope but in kind–and unconstitutional as a matter of first principles and under any reasonable reading of judicial precedents."
Good for them. Keep fighting this monstrosity.
A so;id majority of Americans oppose this legislation. Call your Congressional representative, call both of your Senators. Make it abundantly clear that you will not keep them in office if they vote for this scam. Say it with a smile on your face – and mean it. Tell them that you will support – with time and money – a challenger to them in the next election if they vote wrong on this bill. And mean that as well.
Be civil, be polite – and be completely unyielding. Mean what you say and be fully prepared to carry through.


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Are you convinced that you're bad at something, not up to snuff for a new adventure, or doomed to repeat the same mistakes over and over again?
"I'm not good with money."
"I never finish anything."
"I'm not athletic."
"I'm bad at relationships."
"I'll never be organized."
These are the tapes from your past that play over and over in your head and even sometimes come out of your mouth. They aren't true now and probably never were. You've grown since the day you recorded these tapes, but you continue playing them over and over in your mind for years or even decades as if time has stood still.
Why do you sabotage yourself when the evidence is so clearly in your favor?
- You juggle a great deal of responsibility at work but say you can't manage your personal life.
- You claim to be bad at relationships yet sustain lifelong friendships throughout your romantic heartbreaks.
- You say you aren't good with money, but the minute something you want becomes available, you find a way to get it (are you really broke if you can afford a $500 phone or a $1000 laptop?).
You count yourself out before you even start in an opportunity or face a challenge, imagining yourself as the years-younger amateur you instead of the experience-laden, accomplished person that exists today. These stories you tell yourself are keeping you from realizing your full measure of happiness, success, and personal fulfillment.
And it's baffling to the people around you who see the facts and can't understand why you're holding yourself back.
How to Rewind, Upgrade, and Rerecord
If you regularly talk yourself out of activities you want to do, "interpret" the actions of other people with no input from them, or assume the answers to your questions without ever actually asking them, then this is for you. It's time to rewind those scratchy tapes, upgrade your equipment, and rerecord your life in crystal-clear HD.
No more fuzzy stories, no more fuzzy life.
Rewind: Evaluate
If you're our age or older, you remember the "backmasking" scandals for rock music albums back in the 70s and 80s. The story went that if you played certain records backwards you got a hidden message, usually counterculture. (Not sure if record execs planned it, but the controversy was a great way to sell more records to rebellious teens.)
These hormonally-challenged teenagers (and adults with too much time on their hands) spent countless hours trying to pull out a hidden message in a song when the straightforward lyrics were available for listening without effort. You just had to put the needle on the record.
When it comes to the tapes in our heads, we often do the same thing, inserting motives and meaning into the most mundane events and turning them over and over in our minds for days, weeks, and even years to come:
"He didn't say hi because he doesn't like me."
"The boss didn't respond to my email yet. She doesn't respect me."
"I'm always terrible with money, and this overdraft proves it – again"
In most cases, the simplest explanation is the truth. (See: Occam's Razor.) When you add in assumptions, playing the tape back to look for hidden messages, you distort the event beyond all recognition. Stick with the facts:
He didn't say hi because he was preoccupied and didn't see you.
The boss didn't respond to your email yet because she's got a higher-priority project right now. Give it time.
You got an overdraft because you chose to spend money you didn't have. It was a poor decision, not a personality flaw.
Until proven otherwise, the facts you at hand are the only things to consider. When you add in personal assumptions, you're trying to direct a scene that has already been acted out.
Upgrade: Get a better recorder
You can equate this one to using a cassette recorder in the digital age. If you were recording an important event or even a message your dear old grandma, would you use the same equipment you had 30 years ago, or would you use the digital recorder on your cell phone or laptop?
Of course you'd use the technology at your disposal.
There's no reason to have a fuzzy recording, skips, background noise, or any of the other distortions of a faulty tape. You shouldn't have to "explain" a story to help someone else understand it. If you're filling in the gaps with your own assumptions, you're not recording it correctly in the first place.
Reading between the lines often means "making up new lines." And if you're replaying an event in your head with what you wish you said or the most extreme version of what they said, you're recorder is broken. You're rewriting history, and that helps no one.
Ask yourself what a stranger who knew none of your backstory would say when experiencing the same event. If she isn't getting as riled up, hurt, or disappoint as you, you might need a better recorder because it's not giving you an accurate playback.
Rerecord: Record new, accurate stories to play back
When you stop coming into every scenario with a preconceived agenda, a funny thing happens. Life gets easier. Impossible situations become doable. And you find that you're a lot stronger, smarter, and capable than you think.
Your brain stops playing the same stories on a loop and you begin to have more variety going on inside your head.
No one is out to get you, and – more importantly – you're no longer out to get yourself. (Tweet this)
Say you lose 20 pounds (or 10 kilos). Your clothes are too big and you need new ones. But when you first go shopping, you aren't sure what will look good and be comfortable, much less what size you'll wear. If you're interested in a recording a current, factual story about yourself, you'll try on a variety of clothes and sizes and decide what feels and looks best to you now. You won't keep wearing your old clothes and telling yourself you're 20 pounds bigger.
In your relationships and a work, you record factual details about your interactions instead of adding your personal commentary.
- If he didn't call when he said he would, ask why.
- If she isn't listening to you when you need her, ask why.
- If you are confused, ask for clarification.
Go on a fact-finding mission before you come up with your final conclusions.
Keeping Your Story Up-to-Date
It's easy to get obsessed over a bad experience, a negative comment, or poor performance. But you're not who you used to be (and let's be honest, you're probably not even remembering who you used to be all that well).
If you feel held back by your own assumptions (or the faulty projections of others), take these 3 steps to make sure you are working with the right information:
- Rewind: Did the story really happen the way you think it did, or are you embellishing? You might have become so good at "filling in the gaps" that sticking to the facts will be hard. Think back and write down what you know to be true, not what you feel or wish to be true. Then see how this matches up with the story you've been telling yourself.
- Upgrade: When you discover you've been altering your story all these years, it's time to upgrade your equipment. When you are faced with a new opportunity or a challenge, learn to evaluate the facts and filter the commentary. As you become better at this, you'll start to see things from a more holistic perspective. It's not always about you, and even when it is about you it's often less than you think. This is humbling yet freeing.
- Rerecord: Questions are your friend. When you don't understand, ask. When you're upset, say why. Get the clearest possible recording so you can make an informed decision. Don't assume, assign motives, or otherwise "edit" the event yourself.
You don't have to edit the scenes from your past or live a script that is outdated. You can simply play your part – in crystal-clear HD with surround sound – and appreciate the person you've grown to be.
Your true story is the best one of all.
Learn how to appreciate the facts as they are and avoid faulty conclusions. Life's too short to limit your options like that, and Betsy shares her experience in upgrading her tapes and eventually her life so you can, too.
Click here to find out how you can, too. Get it in print ($8.99) or ebook ($7.99) from Amazon, iTunes, or B&N.


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Acts 2:42
And they devoted themselves to the Apostles' teaching and fellowship, to the breaking of bread and the prayers.
One of the earliest titles given to the Eucharistic banquet is "the breaking of bread." It is such an unobtrusive title that many non-eucharistic Christians never notice it when they read Acts 2. "The breaking of bread and the prayers" refers not to little informal holy potlucks but to the liturgy of the Eucharist. It met in informal surroundings like the houses of believers (since there were no church buildings back then) but it was always liturgical. Makes sense really, since liturgy was the only form of communal prayer known to the Jews of antiquity. And liturgy is not a thing imposed on freedom-loving "simple Christians" by hierarchs, bureaucrats and priestcraft. It is a thing that springs up naturally (and supernaturally) from the Jewish soil of the Church, since Judaism is itself a rich liturgical tradition. That is why the word "liturgy" means "the work of the people." Worship is the work of the people. Today, join in that work!


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SPARTA, Ga. - Philemon Nelson Jr., of Sparta, died Monday, November 4, 2002, in the Oconee Regional Medical Center. Funeral services will be held at Jones Chapel C.M.E. Church, Sparta, Saturday, November 9, 2002, at 3 p.m. Ingram Brothers Funeral Home, has charge of all arrangements.
The Augusta Chronicle November 6, 2002
© 2018. All Rights Reserved. | Contact Us


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On Sun, 9 May 2010 12:15:49 +0530...
Anand Sivaram <firstname.lastname@example.com> wrote:
> On Sun, May 9, 2010 at 11:38, Celejar <firstname.lastname@example.com> wrote:
> > Hi,
> >
> > I'm looking for a tool that will measure bandwidth used by a specific
> > process. I'd like some sort of utility or wrapper that will answer
> > questions like "How much data did my network backup job push over the
> > wire?"
Yeah, that's pretty much what I thought. Well, I think that I'm going
> nethogs is unique in that manner, as per their website itself.
> http://nethogs.sourceforge.net/
> see section "Links" in their website
> Most of the other tools give rate per tcp/udp sessions based on port numbers
> and remote address information.
> So you may not find any other program to take care of this. I think it is
> doable with a few hundred lines of code.
> This is what is required to be done.
> * /proc/<pid>/fd look for the socket inode numbers
> * correlate those inode numbers in /proc/net/tcp and /proc/net/udp to find
> the
> source and destination ip and port details
> * use libpcap to open the interface and capture the packet, from this you
> could get the packet length, rate etc of each tcp, udp session
> Combining the above, it is possible to get what you need.
to code something like this, unless someone else will point out that
it's already been done.
I'm actually surprised that such a tool doesn't exist. Isn't this
something quite useful? Aren't the sorts of questions that I want
answered pretty universal and important?
Archive: email@example.com" target="_blank">http://firstname.lastname@example.com
foffl.sourceforge.net - Feeds OFFLine, an offline RSS/Atom aggregator
mailmin.sourceforge.net - remote access via secure (OpenPGP) email
ssuds.sourceforge.net - A Simple Sudoku Solver and Generator
To UNSUBSCRIBE, email to email@example.com
with a subject of "unsubscribe". Trouble? Contact firstname.lastname@example.com


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Product Search
To initiate an RMA Request contact:
RMA Service Department
PH: (978) 688-2000 x28
e-mail: email@example.com
Tips for Returning RMA Products to WIN
Download the RMA Request Form and fill out the form as completely as possible to initiate an RMA transaction with WIN Enterprises. A single downloaded form will accommodate up to three items, but can be electronically copied If you are returning more than three items. Send the completed form to firstname.lastname@example.com. After we receive and process your form we will return it back to you with your assigned RMA number. File a copy for your records and print them out to return with your product shipments to WIN Enterprises.
- In order to process the returned part be sure to include the RMA number on the packing list. You will receive a number from the WIN Service Department. An absence of this RMA could result in the return of the part without repair.
- A copy of your original Purchase Order should be included with the packing list.
- A revised Purchase Order (PO) should be sent to WIN Enterprises within a week of the return of product. Returned products can not be received into our system until the Revised PO is entered.
- Out-of-warranty products are charged a $100 processing fee plus cost of parts for the repair. Where appropriate a quote will be supplied.
- Products will be returned within 6 weeks (if an in-house repair); up to 3 months can be required for major repair as these are send to our Taiwan manufacturing facility.
- A Status Report with be sent to you every Friday once the repair is entered into our tracking system.


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I came across this today and got SO EXCITED! I've always strayed away from making lots of social skills games because of the whole board issue…now I won't have to! Printable boards, are you serious!?
Well, this website has all kinds of good ones: Candyland, Monopoly, Chess, Checkers, and several others. I guess I don't have an excuses anymore!


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Before we say good-bye to August, we should mention the final month of summer is also National Romance Awareness Month. While forgetting this one may not bring about the same consequences as spacing on your anniversary, it offers an opportunity to surprise your better half on a day other than February 14.
For the romantically UN-inclined, LifeStyles Condoms offers up some tips to keep things hot in the bedroom and out:
1. Start the day special: While your significant other is in the shower in the morning, take a towel and warm it up in the dryer. It's a simple way to show how much you care.
2. Short and Sweet: Leave love notes in surprising places like in a coffee mug or on the steering wheel. Don't be afraid to make them steamy – letting her know how much she turns you on will have her yearning for the night all day long.
3. Small gift Mondays: No one likes Mondays. Give your lover something to look forward to by surprising each other with small gifts on the first day of the week, be it her favorite flowers or meeting him at the driving range with a bucket of balls.
4. Make her pleasure your priority: Not every man is as skilled in bed as his lover may lead him to believe. Heat things up by focusing on her.
5. Play it cool: An all-out romantic night can be intimidating. If your intention is too overt, your lover may feel pressured to get in the mood and pretend like they're having a good time. Keep the atmosphere relaxed. Go ahead and buy some special wine, but stop short of ambushing her before dinner with a can of whipped cream and that creepy grin.


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Archive for July, 2012
August WDW Park Hours
The Disney World park hours were recently updated for August (well, most of August), with operating hours extended for the Magic Kingdom, Disney's Hollywood Studios, and Disney's Animal Kingdom. Now, on several days, the Magic Kingdom is open until 11pm with a second Main Street Electrical Parade added.
Hollywood Studios also had every day changed, and will now stay open until 10pm for the entire month. All days will also see an additional showing of Fantasmic!. Animal Kingdom had a few closing times adjusted as well, those until 8pm.
The chart below shows all current park hours with changes in red. Please note that the hours were only updated through Saturday, August 25. August 26 through 31 will be updated with the September hours update coming in a few weeks.
You will also notice minor changes to our Crowd Calendar involving some of the changed dates. We recently began using our own internal projected park hours to give you the most accurate crowd ratings available. Using these projected hours has made our long-term crowd ratings more stable, but we are not perfect (well, some of us).
We apologize for the changes, although one thing you should be aware of is that Disney sometimes announces extended operating hours on the actual day of operation. Saturdays in particular tend to be prime candidate for last minute extensions. These extensions are not necessarily something that can be planned around, but you should be aware that they are possible. We will make sure to keep you updated on all changes.
Last Week at Disneyland Resort (7/15/2012 – 7/21/2012)
The Disneyland Resort celebrated a special date last week. Did you bake a cake?
Crowd Calendar
Quietest Day: Friday 7/20 was a 9 out of 10 at the resort, with DCA crowds at only 6.3.
Busiest Day: Tuesday 7/17 was a 10 out of 10 at the resort, with DCA crowds at 9.7.
Subscribe to the TouringPlans.com Disneyland Crowd Calendar for details on predicted crowds for the next 30 days.
Read the rest of this entry »
WDW News Bites 7/21/12
A couple of smaller newsworthy bits have come out over the past couple days that I wanted to share with you all.
First, for those who are unaware, Le Cellier Steakhouse at the Canada Pavilion at Epcot will cost 2 Table-Service dining credits on the Disney Dining Plan for both lunch and dinner in 2013. Last year, dinner changed over to a Signature Dining experience, and for 2013 lunch will also be considered a Signature Dining experience.
In refurbishment news, at Epcot the Art of Disney store will be closed from July 23-30, 2012.
Also getting a quick refurbishment, the Honey I Shrunk the Kids Movie Set Adventure at Disney's Hollywood Studios will be closed from September 10-14, 2012.
Evening Extra Magic Hours Reduced in 2013
The Evening Extra Magic Hours benefit for guests staying in Walt Disney World Resort hotels will be reduced from 3 hours at night to 2 hours at night beginning in January 2013. Confirmation comes from Walt Disney World's website, which was updated to state the following about Extra Magic Hours: "Each day, one of the 4 Walt Disney World theme parks opens one hour early or remains open up to 2 hours after regular closing time. Additionally, Disney Water Parks offer Extra Magic Hours during select times of year."
This follows the removal of evening Extra Magic Hours at Disney's Animal Kingdom in February 2011, in favor of added morning Extra Magic Hours. No word yet on what, if anything, will be added to the guest experience in place of the cut Extra Magic Hours. Whether normal operating hours are extended to offset the decrease in Extra Magic Hours remains to be seen (and given the fluid nature of park hours it likely won't be a question we can answer for months), but it appears likely at least for the Magic Kingdom. If this offset occurs it will benefit non-Disney hotel guests most.
This cut in benefits to on-site resort guests follows recent increases in Disney Dining Plan prices for 2013 and Walt Disney World Resort hotel price increases for 2013.
The 10 Best Disney Resorts at Disneyland or Disney World
Having spent more time in Disney parks and more time staying in Disney hotels then any non-Disney employed person really has the right to, I thought I'd list my favorite Disney theme park resorts in order. The Unofficial Guide does a wonderful job of comparing hotels by value, room size, and many other considerations. My list doesn't take value or any scientific factors into account at all! This is simply the list of the 10 hotels that I most enjoy staying in when visiting a Disney park.
In some cases, only certain room types or views merit making the list. Paradise Pier, for example, made the list, but only a theme park view room. I wouldn't put the standard rooms in my top 10 at all. Some other hotels didn't make the list that I'm sure some of you will find questionable. I can hear it now, "What! The Grand Floridian Resort is Disney's flagship resort on the East Coast!! How can it not be in the top 10?" The Grand Floridian, while beautiful and in a great location, is just too stuffy for me! I feel underdressed in shorts! Even in my own room!
So here it is. The 10 hotels that made MY list of best Disney park hotels.
1. Disney's Grand Californian Hotel and Spa – I've said it before and I'll say it again. The Grand Californian at Disneyland Resort is my favorite resort on either coast. I've stayed in both the villas and the hotel section and fell in love with both. It's an absolutely stunning hotel. The lobby takes your breath away and the rooms don't disappoint. The proximity to the parks and Downtown Disney District is unsurpassed by any Disney hotel on either coast. I have stayed in rooms with views of all types and wouldn't turn my nose up at any of them. One of my favorite views actually isn't even the theme park view which costs the most. For me it's the Downtown Disney view. I absolutely love standing on my balcony and watching the people go by underneath. You can see the fireworks from several of those rooms and hear the live music below. I love it! I'm staying at the Grand Californian again in about 4 weeks, and I am counting the minutes!! Tip: Take time to go to an animation class in Hearthstone Lounge—it's free and just a short walk from the parks.
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Weekly Disneyland Photo Update for July 20, 2012
As you can see, we've moved the Weekly Disneyland Photo Update from Monday to Fridays. This week we take a look at construction and maintenance going on around the resort.
On Tuesday Disneyland celebrated its 57th birthday with a small celebration in Town Square. The event was similar to the low key birthdays in the past few years where they bring out a boat load of characters to sing happy birthday. They also re-play Walt Disney's opening day speech over the loud speakers. Please forgive the poor pictures, I underestimated the popularity of this event and showed up late. Town Square was gridlocked and the only spot available was way off to the side.
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Itzazu: Disney's Animal Kingdom Examined
Itzazu. Itz-a-zu. Get it? It's my "clever" marketing campaign to convince people that Disney's Animal Kingdom is a glorified zoo in an attempt to persuade the powers that be make Disney's Animal Kingdom live up to its potential. I won't be utilizing this campaign because I believe that the substance of the park speaks for itself (and because I blew my marketing budget for the year earlier this week trying to convince Pixar to add a Manatee character to Finding Nemo 2). As evidenced by Disney's "Nahtazu" campaign, and its attempt to convince a reluctant public that the park was "not a zoo," Disney doesn't believe that the substance of the park speaks for itself.
Disney's Animal Kingdom is an incredibly divisive park. Based upon my opening paragraph, it might seem clear where I stand in the great debate. Although Animal Kingdom is not my favorite park, despite my comments above, I believe that Disney's Animal Kingdom has the potential to be the best theme park at Walt Disney World. The groundwork has been laid, it's just a matter of fleshing it out into a complete theme park concept. Despite its issues, it has an incredible number of strengths.
Read the rest of this entry »
The Current State Of Disneyland's Innoventions
Disneyland's Innoventions isn't exactly a must see attraction. The building takes up a massive amount of space in Tomorrowland and sees very small crowds on even the busiest days of the year. I recently noticed Disney made some operational changes to the way the attraction loads. Admittedly, I have not been inside in over a year, so I decided to go in and take a closer look at the current state of Innoventions.
The original entrance to Innoventions, used from its opening in 1998 up until early 2012. Notice a temporary sign redirects people to the right.
Originally after going through the entrance, Cast Members would gather guests in groups of about 20 people. They would then play a video introduction hosted by a robot named Tom Morrow (voiced by Nathan Lane). After the video pre-show, guests would enter the building and either view a demonstration by a cast member or be greeted by an impressive Tom Morrow animatronic.
Read the rest of this entry »
Cars Land Food: The Good, The Bad, and the Ugly (Part 1)
Ever since Disney California Adventure relaunched last month, the park's new food offerings have been earning almost as much attention as the attractions. Tom Bricker recently reviewed the park's signature restaurant at Carthay Circle, but there's also some intriguing automotive-inspired food to be found in Cars Land.
In a sense, Disney has attempted to ape Universal's overwhelming critical and commercial success in concocting Harry Potter-themed comestibles. Sales of Butterbeer and Cauldron Cakes have help propel profits at Orlando's Wizarding World to new heights, and I imagine Disney's chefs hope their dishes will do the same.
Read the rest of this entry »
Adventures by Disney, Basic Questions Answered
As much as I absolutely ADORE the Disney theme parks and the Disney Cruise Line, if I were forced to swear upon a cup of Dole Whip, I might have to confess that my favorite part of the Disney Destinations family is now Adventures by Disney. In 2009, I went to Costa Rica with AbD. In 2010, I sent my parents and oldest daughter to Ireland with AbD. In 2011, I saw several European countries with the combined Barcelona Escape and Mediterranean Magic AbD trips. As you're reading this, I'm off on the AbD Quest for the West to Yellowstone and environs. Next month, I'll be on an AbD Germany excursion. And in 2013, I'll being seeing China and Hong Kong with Adventures by Disney.
Um, can you tell I'm hooked?
To date, Touring Plans has not had much coverage of the Adventures by Disney part of Disney travel. And frankly, we're not sure if Touring Plans readers are interested, so this is little test post. I'm here to answer some of the basic questions about AbD. If you want more, let us know. Or if this seems too far afield from your regularly scheduled Disney parks planning, let us know that too.
And now, on with the show …
What exactly is Adventures by Disney?
AbD is luxury group touring to destinations around the world, with Disney-trained guides. The key words in that sentence are "luxury," "group," and "Disney-trained." Currently there are trips to destinations North, Central, and South America; Asia; Africa; Australia; and Europe.
Read the rest of this entry »


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Oswego State has quickly lived up to its title this semester, hosting two snowstorms in the first two weeks of class after being named the No. 2 snowiest school in the country by Accuweather.com.
On Wednesday, the Oswego State campus was met with yet another major snowstorm that brought whiteout conditions and the classic Oswego wind.
Oswego picked up about 7.5 inches total, according to the National Weather Service, causing some classes around campus to be canceled.
Related: Oswego winter not given enough credit in top 10
Officially, the 24-hour snowfall winner for the county was Fulton, which picked up around 11 inches from 7 a.m. Wednesday to 7 a.m. Thursday.
The snow was associated with a winter storm that came sweeping across parts of the central United States during the day Tuesday.
The Southern Tier took the brunt of the storm, as Binghamton reported 13 inches of snow, according to the National Weather Service.
The storm caused Gov. Andrew Cuomo to declare a state of emergency Wednesday morning. Cuomo said the lack of salt Downstate was the main concern.
Oswego City Police reported an increase in accidents Wednesday, but no major delays.
Unlike the storm on Monday, Jan. 27, when Oswego received 12 inches and the school was forced to cancel all night classes, no official cancellations were made by the university.
While many still have the words 'polar vortex' on their minds from the massive influx of arctic air that took place in January, WTOP-10 Chief Meteorologist Molly Matott said it is not explicitly responsible for the weather of late.
"Oswego's had easy winters the past few years; this year's season is actually more on-track." Matott said. "We seem to be in an air pattern that is favorable for storms to move toward us."
The storm is now out of the Northeast, leaving lake effect clouds and some light snow showers in its wake across the Great Lakes region.
For the Oswego area, scattered lake effect snow is expected, as a Lake Effect Snow Advisory is in effect until early Saturday morning. The weekend is shaping up to be a nice one, however, with the possibility of seeing at least a little sunshine and temperatures remaining in the teens to around 20 degrees.
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Utility bills are soaring this winter, hurting homeowners and businesses alike, for reasons that have less to do with nasty weather than with tight supplies of natural gas and oil.
While brief cold snaps can magnify the impact by temporarily driving up energy consumption, what's been driving prices higher in recent months is a combination of factors including supply constraints, the economic recovery and the declining dollar.
With frigid air enveloping the Northeast on Friday - it was minus 39 in New Hampshire - oil prices settled above $35 a barrel on futures markets for the first time in 10 months.
Still, the most recent bone-chilling event for many Americans has been opening their monthly utility bill.
"I'm a cold-weather guy, I like the cold. But my budget can't take a true winter," said Jeff Forker, 42, of Overland Park, Kan., who has been unemployed for a year and keeps his thermostat below 65 degrees to save money.
Forker's natural gas bill for December came in at $206.03, compared with $133.90 last year - a 54 percent increase. "If we get hit with a hard winter like we had two years ago, we're going to get pounded," Forker said.
This winter actually has been warmer than usual so far, according to the National Oceanic and Atmospheric Administration. Nationwide, there have been 10 percent fewer "heating degree" days - an index that reflects home-heating demand - from July through December, compared with the average for that period between 1971 and 2000.
But commercial inventories of crude, the raw material for heating oil, are at the lowest level since the government began tracking weekly data in 1982, "and probably the lowest since the autumn of 1975," according to the Energy Department.
Meanwhile, the weakening dollar gives foreign oil producers less incentive to increase output since crude is denominated in dollars in world markets, analysts said.
On Friday, the price of oil for February delivery briefly hit $35.30 per barrel, before settling at $35.07 on the New York Mercantile Exchange. The last time the front-month futures contract settled above $35 was March 14, about a week before the invasion of Iraq.
"Right now, there's no fear of shortages," said Phil Flynn, an analyst for Alaron Trading in Chicago. "But if you project out to the end of the year, people are worried."
When U.S. inventories of crude fall below 270 million barrels - the so-called operating minimum - it can trigger reductions in refinery output, government and industry officials said. For the week ending Jan. 9, commercial supplies stood at 264.0 million barrels, or 33.7 million barrels below the five-year average for this time of year, according to the Energy Department.
Another pressure point on oil markets has been the high price of natural gas, as some utilities and industrial users that normally rely on natural gas have the ability to switch fuels when prices get too high - which then drives up demand for crude-derived products, analysts said.
The futures price of natural gas is up more than 20 percent since Thanksgiving, settling Friday at $5.940 per 1,000 cubic feet on the Nymex. The price had been above $7 earlier in the month.
Moreover, the fuel injected into underground storage facilities over the summer - when prices are traditionally lower - was unseasonably expensive as traders fretted whether supplies for the home-heating season would be adequate.
While tight supplies heading into winter played a supporting role in pushing natural gas prices higher, analysts said the sharp run-up this winter was actually more a function of technical trading.
Speculators who had anticipated that prices would decline this winter were caught off guard when the futures contract began rising in early December, analysts said, and they were subsequently forced to become buyers to cover their losing bets.
"The economy in the U.S., as well as other parts of the world, rebounded a lot quicker than anybody had anticipated," Flynn said.
Of course, high energy prices have hindered the rate of recovery for many industries, including airlines, shippers and chemical manufacturers.
The toll has been particularly tough on energy-intensive small businesses.
Russel Vogelsong, the owner of Summit Art Glass in Rootstown, Ohio, refinanced his home last year to pay his monthly utility bills and for a $19,000 retrofit of his furnace. The furnace burns 750,000 cubic feet of natural gas a month to stay heated at about 2,000 degrees, day and night.
Ten years ago, the business' monthly gas bill was consistently around $3,000. In recent years, Vogelsong has sometimes paid double that amount. The furnace has been off entirely since August, due to a lightning strike that damaged his equipment, and Vogelsong has been selling off inventory while he upgrades the furnace with energy-efficient equipment intended to cut his bills by 30 percent or more.
David Donoho, 66, of Halethorpe, Md., insulated his home with non-pressure foam to limit his exposure to high heating bills. Though he pays an average of $130-$150 per month to heat his home, he recently paid $222.99 for a single month's supply.
"It's a little bit of a shock," Donoho said. He usually sets his thermostat between 66 and 68 degrees but said he has cranked it up recently to battle the cold.
Yet even in Texas, where it was in the 60s on Friday, homeowners are getting pinched. TXU Gas, which serves 1.5 million customers, said utility customers paid an average of 37 percent more in December than they had a year ago.
[1] http://www.billingsgazette.com/index.php?id=1&display=rednews/2004/01/19/build/business/35-utilitybills.inc


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|CHARTER COMMUNICATIONS, INC. /MO/ filed this Form S-1 on 07/28/1999
|Entire Document
<PAGE> 124 OTHER SENIOR CREDIT FACILITIES In connection with its acquisitions of Bresnan, Fanch and Avalon, Charter Holdco will assume or refinance the existing credit facilities of those companies. In the event it assumes such credit facilities, it will attempt, as it has succeeded with respect to Falcon, to renegotiate the terms of such indebtedness on terms substantially similar or identical to the terms of the senior credit facilities for Charter Operating. In the event it is unable to do so, it will assume such indebtedness on its existing terms, if permitted, or refinance such indebtedness. However, there can be no assurances that Charter Holdco will be successful in its effort to assume and renegotiate, or to refinance, any of such existing senior indebtedness. BRESNAN. Bresnan's existing credit facilities, under a loan agreement dated February 2, 1999, include a revolving loan facility in the amount of $150 million maturing June 30, 2007, a term loan A facility, in the amount of $328 million, maturing June 30, 2007, and a term loan B facility in the amount of $172 million, maturing February 2, 2008. These facilities are secured in similar fashion to Charter Operating, by guaranties from subsidiaries and pledges of ownership interests and inter-company indebtedness, but not by other real or personal property. Also similar to Charter Operating, interest rates and fees are based on a pricing grid depending upon Bresnan's leverage ratio. AVALON. Avalon's existing credit facilities, under a loan agreement dated November 5, 1998, include a revolving loan facility, maturing October 31, 2005, a term loan A facility, maturing on October 31, 2005, and a term loan B facility, with a total commitment of approximately $195 million, maturing October 31, 2006. Unlike Charter Operating, Bresnan, Fanch and Falcon, these facilities are secured by all assets of the Avalon borrower and its subsidiaries, real and personal, including ownership interests and inter-company indebtedness. Similar to Charter Operating, interest rates and fees on the Avalon credit facilities are based on a pricing grid depending upon Avalon's leverage ratio. EXISTING PUBLIC DEBT THE CC HOLDINGS NOTES. The original CC Holdings notes and the new CC Holdings notes were issued under three separate indentures, each dated as of March 17, 1999, among CC Holdings and Charter Communications Holdings Capital Corporation, as the issuers, Marcus Cable Holdings, LLC, as guarantor and Harris Trust and Savings Bank, as trustee. The form and terms of the new CC Holdings notes are the same in all material respects to the form and terms of the original CC Holdings notes, except that the new CC Holdings notes have been registered under the Securities Act of 1933 and, therefore, will not bear legends restricting the transfer thereof. The original CC Holdings notes have not been registered under the Securities Act of 1933 and are subject to certain transfer restrictions. At the time of the sale of the original CC Holdings notes, Marcus Holdings guaranteed the CC Holdings notes and issued a promissory note to CC Holdings for certain amounts loaned by CC Holdings to subsidiaries of Marcus Holdings. At the time of the merger of CC Holdings with Marcus Holdings, both the guarantee and the promissory note automatically became ineffective under the terms of the CC Holdings indentures. Consequently, all references in the CC Holdings indentures and the CC Holdings notes to the guarantor, the guarantee or the promissory note, and all related matters, such as the pledges of any collateral, became inapplicable. The CC Holdings notes are general unsecured obligations of the issuers. The 8.250% CC Holdings notes mature on April 1, 2007 and there is $600 million in total principal amount currently outstanding. The 8.625% CC Holdings notes will mature on April 1, 2009 and there is $1.5 billion in total principal amount currently outstanding. The 9.920% CC Holdings discount notes mature on April 1, 2011 and there is $1.475 billion in total principal amount currently outstanding. Net proceeds from the sale of senior discount notes were $905.6 million. Cash interest on the 9.920% CC Holdings notes will not accrue prior to April 1, 2004. 121


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How to Make Your Own Blacktop Sealer
Blacktop is a type of asphalt concrete that is used to pave roads, parking lots and driveways. Sealing your blacktop driveway needs to be done on a regular basis, about every two years, to prevent deterioration due to rain, sun, snow and spills, all of which wear down or damage the blacktop. You can make your own blacktop sealer using products that you can easily obtain and store in your garage.
Step 1
Put on the face mask, the gloves and the goggles. The face mask needs to cover your face and mouth.
Step 2
Pour 2 gallons of the boiled linseed oil into the 5-gallon bucket. Add to the linseed oil 2 gallons of the kerosene.
Step 3
Secure the paddle attachment to the chuck of the power drill. Insert the paddle into the 5-gallon bucket and mix the ingredients. If a power drill and attachment are not available, you can use a stirring rod.
Step 4
Pour the mixture onto the surface of the blacktop. Spread the sealer by using the squeegee.
Step 5
Wait two days before using your driveway. The sealant must be thoroughly dry to the touch.
How to Seal a Concrete Patio
Step 1
Fill a bucket of water with cool water and 1 to 2 tsp. of dish detergent.
Step 2
Rinse the patio with a garden hose to remove any loose debris.
Step 3
Dip a sponge mop into the bucket of soapy water and gently scrub the patio.
Step 4
Rinse the soapy water until the water runs clear. Allow the patio to dry overnight.
Step 5
Apply the sealer using a paint roller or a nap roller. Work in small sections that are less than 4 feet to ensure you cover the entire area.
Step 6
Wait 2 to 3 hours for the sealer to dry and apply a second coat. Test the patio to see if it is dry by lightly touching the last place that you applied the sealer. The sealer should not be sticky. Wait at least 4 hours after you have applied the last coat of sealer before walking on the patio.
Step 7
Apply a maintenance coat, or a single coat of sealer, when the it begins to look dull. Clean the surface of your patio and reapply the sealer as described above.
The Best Ways to Seal Concrete From Mold and Water
Outdoor Sealer
Concrete that is outside needs to be sealed about once every two to five years. Outdoor concrete especially needs to be sealed using a solvent-based concrete sealer. This ensures the concrete will not be damaged by exposure to the elements.
Indoor Sealer
Indoor concrete floors, often used in garages and kitchens, also need to be sealed in order to prevent mold. Epoxy-based sealers are best to use inside. They offer protection, and they are available in different colors to match your decor.
Both indoor and outdoor concrete needs to be properly prepared before the sealer can be applied. On the outside concrete, you can use a water power washer to make sure all the dirt and dust are off of the concrete. Inside, you can use a number of different detergents, but muratic acid works the best. If using acid, safety always comes first. Keep plenty of baking soda on hand, as it needs to be applied to the acid on the concrete to neutralize it. Make sure the concrete is completely dry before applying the sealer.
You can use a number of different mediums to apply the sealer. The easiest way to seal concrete is with a standard paint roller. Mix the sealer in a large bucket, dip the roller in the sealer and roll the sealer on. Allow the sealer to completely dry overnight before walking on the concrete.
The Best Water-Based Concrete Sealers
Water-based acrylic concrete sealers are easy to apply and can be used on interior or exterior concrete. This type of sealer is ultraviolet (UV) resistant and does not yellow over time. Water-based clear urethane-acrylic sealers can be used on unpainted concrete and previously painted concrete surfaces. It dries to a clear, high-gloss finish. Most water-based acrylic concrete sealers are hard and durable. They provide protection from weather, traffic and salts used for de-icing.
Polyurethane concrete sealers come in water-based variety. Polyurethane is a type of thermoplastic which provides a strong seal on concrete. This type of sealer protects against chemicals and abrasives. Water-based aliphatic polyurethane sealers are used for concrete services. They are non-yellowing, odorless, abrasion-resistant and glossy. Often, polyurethanes can be used on existing, damaged or new concrete surfaces.
Penetrating water-based sealers provide protection without yellowing or shine. These sealers also reduce stains in the concrete. Penetrating sealers do not lay on the surface, so accidents caused by slipping on the concrete are diminished. Some other features include the reduction of concrete dusting and easy removal of ice and snow. It also bonds concrete that is deteriorating. Most penetrating sealers will not change the look of the concrete.
How to Seal a Concrete Slab
Fill a 5-gallon bucket with warm water. Add the concrete degreaser cleaner into the warm water according to the package instructions.
Wash the concrete slab with a long-handled scrub brush to remove dirt, loose debris and grease. Rinse the concrete with a pressure washer to clean the surface of all concrete degreaser residue.
Allow the concrete to dry, which could take up to 48 hours. This is best done in the warm summer months so the concrete will have a shortened drying time. To help accelerate the drying time of the concrete slab, place several box fans around the perimeter so they blow over the surface.
Fill a paint tray with non-breathable, penetrating concrete sealer. Cover a long-handled paint roller with the concrete sealer, and apply an even coating over the entire concrete surface.
Cover small areas on the concrete, such as edges and corners, with a small paintbrush. Allow the concrete sealer to dry according to the package instructions.
Apply a second coat of penetrating concrete sealer with the long-handled paint roller, as instructed by the manufacturer. Some brands of sealer recommend applying the second or third coat before the first coat has a chance to fully dry.
Allow the concrete sealer coats to dry before using the concrete slab.
List of Concrete Penetrating Sealer
This concrete penetrating sealer applies to form a semigloss top coat. Applying Acrysheen as a concrete top coat will reduce dirt penetration and deterioration of the concrete. Acrysheen is a water-based formula that will not turn yellow with age. Before applying Acrysheen, it is necessary to remove all dirt and oil from the concrete. Apply the Acrysheen in an even coat horizontally, followed by an even coat vertically.
Produced by Enviroseal, this penetrating sealer boasts being environmentally friendly. Applied vertically, Duraseal offers a 10-year warranty; when applied horizontally there is a three-year warranty. Duraseal is for use with concrete and bricks and will resist mold and mildew. Typical application for this sealer includes multiple thin coatings with drying time in between applications. Only cured cement, at least seven days old, is acceptable for Duraseal, with ideal application taking place after three to four weeks of the cement installation. Duraseal is water-soluble and application equipment can be cleaned with soap and water.
With an expansive application base that includes concrete, exterior plywood, stadiums, balconies, parking ramps, mechanical rooms and plazas, Sonoguard is a versatile option for large or small projects. Sonoguard splits its product into a base coating and top coating. It is necessary to purchase both products for a complete application and to meet the warranty standards. Sonoguard protects concrete from damage in winter, including salt and freezing damage.
How do I Clean and Seal Concrete Driveways?
Clean the concrete driveway with a power washer prior to sealing. Hold the power washer wand about 12 inches from the surface, and move it from side to side to clean the concrete. If oil or grease stains do not come off with power washing, use a concrete cleaner to remove them. Follow the manufacturer's instructions for using the concrete cleaner.
Allow the concrete driveway to dry completely before applying the sealer. If the driveway is wet at all, the sealer may not adhere properly.
Stir the can of concrete sealer with a paint stirrer. Pour the sealer into a paint tray with a liner.
Dip a medium-nap paint roller attached to a long pole into the paint tray to absorb a generous amount of sealer. Roll the sealer onto the driveway using long, smooth strokes. Start at the back of the driveway and work your way toward the street. Overlap your strokes slightly to ensure no part of the concrete is missed.
Allow the sealer to dry completely. Apply a second coat of sealer to the driveway in the same manner.


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PDF Versions of the Catalog and Academic program guide are not yet available for 2017-2018. Print Catalog Archive.
Catalog: 2017–2018 Catalog Year
Liberal Arts Division
Units (Credits): 3; Prerequisites: none
Studies plays of the classic and modern periods, of genres such as tragedy, comedy, farce and melodrama, and of the art and craft of theatre.
Units (Credits): 3; Prerequisites: none
Examines fundamentals of stage acting with special emphasis on improvisation. Introduces the principles that govern the performing environment. Speech and vocal skills as well as theatrical movement will be stressed. Emphasis is on preparation aspect of acting rather than on performance.
Units (Credits): 3; Prerequisites: none
Offers fundamentals of the craft of writing plays, stressing elements such as plot, character, dialogue, and structure. Emphasis on writing short plays.
Units (Credits): 1; Prerequisites: none
Introduces beginning techniques of tap dance.
Units (Credits): 1–3; Prerequisites: none
Acquaints the student with the beginning principles of makeup and progresses to character makeup.
Units (Credits): 1–8; Prerequisites: none
Performance ensemble, centered on public performance of musical theatre literature. Repeatable up to 8 units. Same as MUS 176.
Units (Credits): 3; Prerequisites: none
Surveys cinema in its diverse forms. Course uses films to show historical and stylistic influences on the aesthetic values and social implications of cinema.
Units (Credits): 1–6; Prerequisites: none
Focuses in depth on a special topic in theater.
Units (Credits): 3; Prerequisites: none
Introduces major figures, events and ideas in theatre and dramatic literature from its origins to the present. Read, analyze and discuss representative plays.
Units (Credits): 3; Prerequisites: none
Introduces the backstage world of the theatre by the study of lighting and sound systems and of technical stage riggings. Students will gain practical experience by serving as the crew for a college theatrical production.
Units (Credits): 3; Prerequisites: none
Continues acting principles presented in Introduction to Acting I with an emphasis on the classics.
Units (Credits): 1–6; Prerequisites: none
Offers practical experience in stage productions.
Units (Credits): 1–3; Prerequisites: none
Offers an in-depth study of some technical aspects of theater. Through practical application, students can explore lighting, set art, set construction, sound, set design or rigging.
Units (Credits): 3; Prerequisites: none
Introduces the concept and practice of performing on camera and working with directors. Studies performance and discussion of scenes from television, film, and commercials. Discusses the business of the entertainment industry.
Units (Credits): 3; Prerequisites: none
Explores basic theatrical improvisation for general students. Focuses on spontaneity, flexibility, and structure, a variety of theatrical styles and improvisational techniques.
Units (Credits): 1–2; Prerequisites: none
Includes field study in which students travel to an arranged destination for the purpose of play viewing, play study and possible workshop attendance.
Units (Credits): 2–3; Prerequisites: MUS 176, THTR 176
Continues skills learned in THTR 176 or MUS 176. Offers a workshop in the techniques of musical theatre. May be repeated to a maximum of nine units. Same as MUS 176.


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Susan Sherbert talks about how as adults, we are afraid to have fun and play because we choose to see reality as full of negative unknown possibilities. We also have negative patterns of self-judgement as well as judging others, whereas kids are able to play due to lack of this self-judgement and fear of it. As adults we use these negative thought patterns to try and protect ourselves against the horror of being let down, which actually just makes us miserable. We also keep our negative patterns because we not only fear change, but are also really uncomfortable with it. But if we are able to let down our guard of negativity and allow ourselves to sit in the discomfort of change, we will be able to grow and enjoy life.
Susan Sherbert's website is http://funhappyenjoy.com/
Background music is by incompetech.com


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Sorry! This event has passed. Check out our Calendar for other great shows and events
Cory Chisel's Evening of Holiday Mischief featuring The Candles, Adriel Denae and Special Guests - 12/11
at City Winery Chicago
- Doors:
- 6:00pm
- Starts:
- 8:00pm
Cory Chisel & The Wandering Sons Official Website
Old Believer \ Ōld bǝ-l ēvǝr\ n 1 : one who has been through a lot in their life and hasn't lost hope 2 : one who doesn't feel cynical and still feels connected to the world that we're living in but is wise enough to know a thing or two about it 3 : OLD SOUL
Cory Chisel is an old believer. You can hear it in his music – there's a wisdom beyond his years in that voice. You can see it in his story – the son of a preacher, sheltered from pop music, raised on hymns and Johnny Cash. "Mom played piano and organ, my dad did the preaching, the thing that my sister and I could add to the service was to sing." As fate would have it, the kid was born to do it.
He grew up in the Iron Range town of Babbitt, Minnesota, and the rural flatlands of Appleton, Wisconsin. Along with the family's spiritual doctrine, came a musician uncle, who taught Cory about the blues: Howlin' Wolf, Robert Johnson, Sonny Boy Williamson.
This musical education put young Cory on a path that was well worn by the greats who came before him and influenced him: people like Cash, Bob Dylan, Van Morrison, Leonard Cohen, Tom Waits, Sam Cooke, and Otis Redding. For Cory, songwriting is a by-product of existing. We all talk to ourselves. Cory does so with a melody. Those internal conversations are the seeds, the building blocks of his songs. "Where a painter, in order to express himself, would reach for a canvas and paints, I go to the guitar and try to build it out. Or sometimes songs just come fully-formed, usually, if I'm really sleep-deprived and driving for whatever reason, it's like a radio station that my brain picks up."
Old Believers is the second LP from Cory Chisel & The Wandering Sons. The record, in Cory's words, is about rebuilding, and there's a directness that comes through in the songwriting. "Life is a series of creating things, living with the inevitable destruction of those things, and then finding within yourself the ability to create again."


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Former Culture Club frontman Boy George is celebrating after prison officials removed his electronic tag, declaring himself a "free" man.
The singer, real name George O'Dowd, was jailed in January for the false imprisonment and assault of male escort Audun Carlsen in 2007.
The 47-year-old was granted early release for good behavior in May but was fitted with an ankle-monitoring tag and forced to adhere to a curfew.
But officials removed the tag on Monday, and O'Dowd invited his whole family to his house to celebrate his "detagging."
He posted pictures of the event on his Twitter page and wrote, "In the words of (British actor) John Inman 'I'm free!' Me and the whole family celebrating in the kitchen, so sweet for my mum and sister to come for the un-tagging! I'm so excited to just be able to work!"


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Two arrested, 3rd man sought in deadly Malton shooting
CTV Toronto
Published Thursday, February 21, 2013 10:42AM EST
Last Updated Thursday, February 21, 2013 3:51PM EST
Two men have been arrested and police are seeking a third in relation to a deadly shooting in Malton last November.
Amal Everton Greensword, 23, and Adrian Jordan Williams, 19, are each facing first-degree murder charges in the death of 32-year-old Dwayne Alexander Thompson, Peel Regional Police said Thursday. Authorities continue to seek a third man, 22-year-old Steven Vanroy Browne, on a Canada-wide warrant.
Thompson -- a father of five from Brampton -- was found suffering from life-threatening gunshot woundson Nov. 1, 2012 at the back of an apartment building on Darcel Avenue, near Morning Star Drive and Highway 427.
Sources tell CTV Toronto that Thompson was allegedly lured to the back of the building under the guise of a drug transaction and was robbed before he was shot.
Police arrived after several people called 911 to report gunfireand Thompson was pronounced dead at the scene.
Greensword and Williams were arrested yesterday after police conducted search warrants in Brampton, Mississauga and Toronto.They made their first appearance at a Brampton court house today.
Police say Browne, who remains at large, should be considered armed and dangerous. Anyone who spots the man should call police immediately for assistance at 905-453-2121 ext. 3205.
Anonymous tips can also be placed via Peel Crime Stoppers, either by phone at 1-800-222-TIPS or online at www.peelcrimestoppers.ca.
Sources say a fourth, unidentified man is also still wanted in connection with the shooting.
With files from CTV Toronto's Tamara Cherry


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SINGERS are looking for new members to help form a Christmas chorus.
Spirit of the South is a ladies' four-part harmony singing group who meet every Tuesday evening at Park Community School, Middle Park Way, Leigh Park.
They are about to start up a Christmas chorus in order to raise money for the Rowans Hospice, in Purbrook, and would like to invite other ladies who enjoy singing to join them.
They already have a number of charity engagements booked and now it's a matter of rehearsing.
New members do not need to audition and parts can be learned using CDs. Rehearsals start on Tuesday, October 30 from 7.30pm to 10pm.
Jackie Stanley, from the group, said: 'We are very warm and welcoming and although we work hard it's a lot of fun.'
For more information on joining call either (023) 9264 1997 or (023) 9258 0399.


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The new year is here and we have a fresh episode to help with your new years goals and resolutions.
Download Via iTunes
MP3 Download/
- I'm currently deployed to Iraq and the defacs here don't have a great choice of foods as far as nutrition is concerned. How would a soldier go about keeping a clean diet if most of your good foods aren't offered? They do have plenty of fruits and veggies but not a lot of protein choices. Thanks for your help. Love your podcast! -Mitchell
- During the power phase should the upward movement for all exercises like Bench Press, Squats be explosive or is it just important to get the weight up lifting max weight and the explossive movement applies to mainly to cleans , push press etc? -Bilal
- What are the main differences between The Functional Movement Screen and Assess and Correct? Which is better for trainers to use for assassing clients and athletes etc and why? -Allan
- Hey fitcast crew,I love the podcast. I have benefited greatly from the sound advice and informative discussions that you all and your guests have provided over the years. Your single greatest gift to me as a listener has been applying a critical, reasonable approach to questions of fitness and nutrition. I had been an athlete and training enthusiast for a couple decades, and my propensity had been to be a "hardliner" and cocksure know it all. I'm sure you know the type. But your rigorous questioning of diet and exercise philosophies and practices has humbled my approach and attitude, making my training more enjoyable and productive by opening it up to more possibilities. Thank you. My question is for a recommendation for any workout routine products (ebooks, books, DVDs ) directed at couples. My girlfriend and I love the ease and convenience of working out at home and the extra quality time spent together. But many home based products we know of seem more targeted to a particular gender and incorporate elements that one or the other of us aren't crazy about. Any suggestions? -Cincinnati Steve.
- Tips on how to meet your goals for 2011


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The most annoying debuff in the game is the Unquenchable Flames from the Ignis trash in Ulduar.
Nothing else I've healed through in the game has bugged me quite as much as this debuff.
Overall, healing Ulduar is fun… but Unquenchable flames is not fun! Why?
First, you can't stop casting to drink between trash pulls very easily. With the nerf to spirit's out of casting regen, stopping to drink is not as minor of a deal as it used to be.
Second, if you res someone and don't top them off fast enough, they could die again. It's been known to target the person we were resing and kill them. Which is annoying because then they have another repair bill and require another res.
Third, it can take a LONG time before it can be cleansed in the water. It just bounces around and does a ton of damage to people for a long time. It is annoying mostly because it takes us a while to get through trash, and it's a large chunk of time when you can only have limited drinking and you have to be constantly vigilant. It also makes the rest of the trash pulls harder, and the Ignis trash is really hard enough without it.
It's not impossible to heal through, it just drives me crazy. 🙁


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by chicalynda on December 11, 2008
These are the Honda Pilots carpeted floor mats a set of 4 mats, 2 for the front, 1 for the middle row and 1 for the last row of the vehicle. Great price and great service. I ordered these on 12/8/08 and received them on 12/10/08. Fast service & a great price.