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We Can Help Upgrade Your Electrical Systems during Remodeling
Remodeling your home can be quite an expansive project, especially when it comes to renovations of electrical components. Fortunately, Power Up Lighting & Electrical, LLC has the skills necessary to help residents undertake a complete overhaul of their existing electrical systems. Such overhauls can be an important part of remodeling jobs, which aim to make your home more functional as well as increasing visual appeal.
When seeking a highly qualified remodeling electrician, industry experience is crucial to a job well done. That's why all of our technicians have the skills necessary to complete your project safely and efficiently, while also affording the professional demeanor required to instill confidence in clients.
Services Suited to Home Renovation
At Power Up Lighting & Electrical, LLC, we offer a variety of electrical services perfect for total or partial home renovations. These include the following:
- Wiring Upgrades – For homeowners, a complete wiring overhaul can be a very important aspect of home remodeling. This requires securing a company that has a detailed understanding of current codes and regulations to ensure all work remains viable. In this regard, Power Up Lighting & Electrical, LLC has the experience necessary to successfully upgrade wiring systems within a residence.
- Lighting Installation – Home remodeling often entails installing brand new lighting fixtures. Having an experienced company undertake such tasks is essential to ensuring full-functionality of your lighting scheme. This includes bathroom lighting, kitchen lighting, and all other areas of one's home.
- New Room Additions – Adding new rooms to your home also requires installation of essential electrical components. Power Up Lighting & Electrical, LLC can capably address upgrades of this nature, whether they are related to renovating existing circuitry, revamping breaker boxes, or increasing electrical capacity within a home.
- Home Theater – Is your TV on a table with all the accessories and wires just strewn about? If so then it might be time for a change. Just imagine a wall mounted system with wall mounted surround sound and barely a wire to be seen. We can design a home theater that works perfectly with the room of your choosing.
- Sound Systems - Would you like to have a sound system that goes through your whole home or business? We can connect your sound system so that the speakers go to multiple rooms, allowing you to bring whatever you are listening with you from room to room or fill the whole area with sound.
Getting the Permit
Once we know what work you would like done we will go and get the relevant permits so that your project can move forward smoothly. We also work with inspectors to ensure that your addition will be up to code and completely compliant with all safety standards.


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Wheelie bar, assembled (black) (fits Slash®, Stampede®, Rustler®, Bandit® series)
choose your method
at your convenience
so you don't have to wait
They have EVERYTHING and the best scale models selection within 150miles! Great family things to do too...race car track role-playing games. Trains and much more!
I needed something very weird for a 3d printer part and crossed my fingers when I went to this shop as they deal mostly with a different style of hobbies. They not only had the screws I need but also had something that I didn't know existed and was exactly what I needed to make my repair. They have my business now and I am excited to return for more items.
This place is awesome! They had just about every scale model manufacturer represented. Some of the decals in the huge drawers were out of production rare! The largest scale aircraft section between Little Rock and Kennesaw I have seen.
Half the hobby side is train stuff, and they have a large RC section. There was also a more thrift-type side that was interesting to browse. Just come and look!
Absolutely love this store. Am a kit builder and they have a wide collection of those, most any brand you can think of. I try and spend my money here as opposed to the almighty eBay or Amazon since I'd like to think I help keep this place open. All sorts and brands of paint to feed my airbrush. For non modelers, they have a phenomenal collection of RC, an inside slot car track, an offroad RC test track for smaller off road cars. An amazing collection of train models and trains. Ho type stuff. I'm not into those but they have a huge variety of this stuff. Then a bunch of collectibles and a card playing corner. Definitely worth a visit!
The improvements are really great . We had a great day just hanging out . We were made to feel like family .We are RC inthusists . But found a ridiculous amount of things we are all interested in . We couldn't leave . Thank you midsouth hobbies ❣ good job .
An amazing Mecca of rc/modeling hobby supplies and goods. The aisle of model paint will bring happy tears of elation to those who paint. Also they have an amazing crawler table set up for rc cars.
I have been a big fan of the store for a while, but the recent renovations are blowing me away. This is a great store full of every materials for all hobbies. Trains, RC cars and planes, models, games, and all the paints you could want. The staff are super friendly and will order anything they don't have.

subset: commoncrawl


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Purchase Price:
$59,499 59 499,00 $
Price does not include taxes and licensing fees.
Delivery | $2,500 2 500,00 $ |
Colors | $0 0,00 $ |
Purchase Price | $59,499 59 499,00 $ |
Contact us at +1-877-534-4154
* Finance and Lease offers on approved credit. Regional offers, lease and finance conditions apply. Use of any calculation and/or tools on prestongm.com does not constitute an offer of direct financing or any particular lease, finance, purchase option or transaction. Calculation and tools are intended for illustrative purposes only. Rates and requirements may vary depending on credit worthiness. Every effort is made to ensure the accuracy of the content on the pages on prestongm.com. In the event of a discrepancy, error or omission, vehicle prices, offers and features as established by GM Canada and participating Chevrolet dealers in Canada, will prevail.


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K9data.com | Labrador Retriever |
Belle (black 1899)
A vertical pedigree lists the siblings of each dog in the pedigree. Siblings are found by searching for dogs in the database with the same parents. They may be from the same litter or from another breeding of the same parents. In most cases, this pedigree will be incomplete, as not all dogs have all their siblings entered in the database.
Vertical pedigree:
Belle (black 1899) |


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Transitions lenses are for everybody.
Innovative photochromic technology offers unparalleled lens performance in nearly every lens design and material available today; including shatter-resistant lenses, bifocals, trifocals, progressives, and standard and high index materials. All this, plus the benefits of 100% UVA and UVB protection, glare reduction, and everyday high performance, makes Transitions lenses the #1 recommended photochromic lens worldwide!
So no matter where you live or what you do—day in and day out—Transitions lenses are the ideal everyday prescription eyeglasses for children, adults, and patients with special eye care needs.
Healthy sight in every light.
- Automatic UV protection and glare control that's convenient and effortless
- Virtually as clear as regular, hard-coated clear lenses indoors
- Even clearer with an anti-reflective coating
- As dark as most sunglasses outside in bright light
- Fast to activate
- Fast to fade back
- Block 100% of the sun's eye-damaging UV rays
- Reduce painful, discomforting glare
- Reduce eye fatigue
- Improve contrast
- Offer the right tint at the right time in changing light


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Deep Fat Frying and Food Safety
Chicken, turkey, donuts, potatoes, and onion rings are examples of foods that can be cooked in a deep fryer. While these items are often purchased at a restaurant, deep fat frying is also a popular way to cook in home kitchens. However, deep frying in hot oil can be extremely dangerous. Hot oil can burn people and start fires. If food is not cooked to a safe temperature, it can cause a foodborne illness. The following information provides important guidelines to prevent deep fat frying injuries at home, and to ensure that food is cooked to a safe temperature.
- What is deep fat frying?
- Dangers of Deep Frying
- Preparing the Fryer
- What kind of oil is recommended?
- Preparing the Food
- During Frying
- Safe Minimum Internal Temperatures
- Deep Fat Frying a Turkey
- After Deep Frying
- Handling Leftover Fried Foods
What is deep fat frying?
Deep fat frying is a cooking method that can be used to cook foods such as fried chicken, French fries, and potato chips. The process involves submerging a food in extremely hot oil until it reaches a safe minimum internal temperature. When the food is deep-fried properly, it will be hot and crispy on the outside and cooked safely in the center. Deep frying is very fast and, when performed properly, destroys bacteria.
Dangers of Deep Frying
Deep frying oil can reach temperatures of over 400 °F. When cooking at this temperature, extreme safety measures should be taken to prevent burning oneself or starting a fire. Like other oils, cooking oil is a highly flammable liquid. To prevent flare-ups and house fires, avoid letting oil contact direct flames. Because of this hazard, it is highly recommended to have a kitchen fire extinguisher available when deep-frying.
Water is a very dangerous liquid when deep frying. When water encounters very hot oil (about 350 °F) water vaporizes instantaneously turning into super heated steam. It expands quickly, which can cause oil to splatter and risk bodily injury. Do not let water get into the hot fat or use water to cool, or clean the appliance while food is deep-frying.
In the event of a grease fire, never use water to put out the fire. Using water can cause flaming oil to splatter and spread. A kitchen fire extinguisher or covering the fryer with a metal lid is the best way to put out a grease fire. Call 911 immediately if a grease fire occurs.
Preparing the Fryer
- If you have a deep fryer, read the directions in the owner's manual before using the appliance.
- If you do not own a fryer, use a deep, heavy skillet to fry. However avoid using cast iron as it breaks down oil faster than other metals.
- Purchase and prepare all of the ingredients you plan to deep fry.
- Have a kitchen fire extinguisher nearby.
- Before you fill the deep fat fryer with oil, make sure the fryer is turned off, away from water sources and wiped dry.
What kind of oil is recommended?
All oils have a "smoke point" at a specific temperature. At the "smoke point," the oil begins to break down and can have a foul odor or taste. The following oils have a high "smoke point" and are recommended to use for deep frying: olive, peanut, canola, corn, grape seed, safflower, sunflower, and vegetable. Each kind of oil has a unique taste and nutrient makeup but all are safe to use for deep-frying.
Oil Smoking Point
Type of Oil | Approximate Smoke Point |
Peanut, Safflower, Soybean | 450 °F |
Grapeseed | 445 °F |
Canola | 435 °F |
"Enova" Brand | 420 °F |
Corn, Olive, Sesame Seed, Sunflower | 410 °F |
During Frying
If using a deep fryer, do not overcrowd the frying basket, which can cause undercooking, uneven cooking, and overflowing of the oil. To prevent splattering oil or burning yourself, do not touch the frying basket or add food while the basket is submerged in oil. It is important never to leave your fryer unattended. Because frying is a very fast cooking process, food can blacken, burn, and become a potential fire hazard if cooked only a few minutes too long.
If you are frying in a skillet, use a slotted spoon or tongs to take the food out of the oil when you think it is done. Never use plastic when deep-frying as some plastic can easily melt in the hot oil. If using a deep fryer, remove the basket. Do not test the internal temperature of the food while it is submerged in the hot oil; this will lead to an inaccurate temperature reading.
Place the food on a plate covered with paper toweling. Use a clean food thermometer to check the internal temperature of meat, poultry, or seafood (see table below).
If the internal temperature is below the minimum safe internal temperature, submerge the food again. Although the food may look dry after a few minutes it can still be very hot. Take extreme care when handling or eating deep fried foods.
Safe Minimum Internal Temperatures
Food | Internal Temperature |
Poultry | 165 °F |
Fish and Shellfish | 145 °F |
Approximate Cooking Times
Food | Cooking Time | Oil Temperature |
Chicken Pieces | 13 - 20 minutes | 375 °F |
Chicken Fingers | 6 - 8 minutes | 350 °F |
Turkey | 3 to 5 minutes per pound | 375 °F |
Fish Fillets | 3 - 5 minutes | 320 °F |
Shrimp | 4 - 6 minutes | 320 °F |
Deep Fat Frying a Turkey
A whole turkey can be successfully cooked by the deep fat frying method provided the turkey is not stuffed and has been completely thawed. The turkey should be 12 pounds or less in size.
There are safety concerns when working with such a large amount of oil. Select a cooking vessel large enough to completely submerge the turkey in oil without it spilling over. The oil should cover the turkey by 1 to 2 inches. To determine the amount of oil needed, do a preliminary test using water. Place the turkey in the cooking utensil and add water to cover. Then remove the turkey and measure the amount of water. This is the amount of oil needed.
Select a safe location outdoors for deep fat frying a turkey. Heat the cooking oil to 350 °F. When the oil has reached the correct temperature, it is time to being deep-frying. Slowly and carefully lower the turkey into the hot oil. Monitor the temperature of the oil with a thermometer constantly during cooking. Never leave the hot oil unattended.
Allow approximately 3 to 5 minutes per pound for cooking time. Remove turkey from the oil and drain oil from the cavity. Check the temperature of turkey with a food thermometer. The turkey is safely cooked when the food thermometer reaches a minimum internal temperature of 165 °F in the innermost part of the thigh and wing and the thickest part of the breast.
If the turkey is not done, immediately return the turkey to the hot oil for additional cooking. When the turkey is done, remove it from the oil and place it on a sturdy tray lined with paper towels. The skin can be golden to dark brown to almost black. Let it rest about 20 minutes before carving.
After Deep Frying
When you have finished cooking all of your food, turn off your fryer and unplug it to allow the oil to cool. (If using a skillet, take it off the heat.) When you are ready to clean your fryer, make sure the fryer is completely cooled (wait approximately 2 hours).
If you are planning to reuse the oil, strain it through a cheese cloth or sieve. Store the used oil in a sealed and light-proof container for up to 3 months. For best quality, refrigerate used frying oil that you want to use again.
If the oil is clouded or if the oil starts to foam or has a foul odor, taste, or smell, discard it. The safest way to dispose of oil is by pouring it into a sealable metal container such as a coffee can, or gallon milk jug, and then throw the oil-filled container in the trash. Used cooking oil can also be recycled in some areas. If there is a recycle drop-off point in your area, check it to see if they will accept your oil so it could be used to make biodiesel fuel or soap.
Do not pour oil down the sink. Oil will cool with water in the drain and congeal causing backups in your sink, septic system, or public sewer system.
Handling Leftover Fried Foods
Refrigerate leftovers within 2 hours of frying (1 hour if the temperature is above 90 °F). Cooked food left over 2 hours at room temperature can cause rapid bacteria growth and make the food unsafe to eat.


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Canine Distemper Virus (CDV) is a viral disease that infects the gastrointestinal, respiratory, and central nervous systems. Dogs who have not been vaccinated for Canine Distemper are the most at-risk. While the disease can also be contracted when improperly vaccinated or when a dog has high susceptibility to bacterial infection, these cases are rare.
CDV can be spread through direct contact (licking, breathing air, etc.) or indirect contact (bedding, toys, food bowls, etc.), though it cannot live on surfaces for very long. Inhaling the virus is the primary method of exposure. There is no known cure for CDV, and quick response to the disease greatly improves your pet's chances at survival, especially for younger puppies. Because of its severity, we advise you to contact our office as soon as you notice something might be wrong.
Symptoms of Canine Distemper Virus:
CDV initially attacks the tonsils and lymph nodes, and symptoms can be unnoticeable for the first 6 to 9 days. Pay close attention to your pet for any of the following ailments, as they may indicate CDV:
Diagnosing and treating CDV
There are a number of tests that can be performed to determine if your pet has CDV. The two most common types are biochemical tests and urine analysis. Biochemical tests will reveal if your dog has a reduced number of lymphocytes, and urine analysis will detect viral antigens. Together, they indicate that the body is fighting an infection and which infection it is likely fighting. If neurological damage is suspected, a CT scan or MRI might be warranted to determine whether any lesions have developed on the brain.
Once CDV has been diagnosed, treatment focuses on alleviating symptoms since there currently is not a cure for the disease. Most treatment plans differ because there are numerous strains of CDV, and every canine's disease progresses differently. Treatment planning is conducted after a dog is evaluated, the strain they've contracted is verified, and their current status is determined. In managing your pet outside of the treatment provided by our veterinarian, it is important to monitor your dog for symptoms of dehydration or pneumonia:
It is entirely possible to recover from Canine Distemper Disease. Recovery is usually dependent upon the strength of the dog's immune system and the strain of distemper they have contracted. It can take up to 2 months to fully recover. How quickly you respond to potential CDV symptoms also impacts your pet's chances at survival. Studies show that canines vaccinated as many as 4 days after contracting the disease still receive immunity and can fully recover. We highly recommend seeking immediate veterinary attention after suspecting that your pet has come into contact with the disease.
If you have any questions about Canine Distemper or think your pet may have come into contact with the disease, please contact our office.
We encourage you to contact us with any questions or comments you may have. Please call our office or use the quick contact form below.


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After some hesitation, Microsoft has finally confirmed officially that DirectX 11.1 will remain a Windows 8 exclusive for the foreseeable future.
Microsoft employee Daniel Moth confirmed that "at this point there is no plan" to release the latest DirectX update on Windows versions other than Windows 8; not even Windows 7.
DirectX 11.1 is a minor update over DirectX 11. The most important feature it adds to DirectX is stereoscopic 3D rendering. However, the decision to make it a Windows 8 exclusive implies that upcoming DirectX updates are likely to follow suit.
A lot of game developers and publishers have expressed their resistance to Windows 8. With this move, it seems that Microsoft will stop at nothing to force people to move on to Windows 8.


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Now, I absolutely agree with him that the military budget should not be sacrosanct, and most likely I would want more cut out of the Budget to Preserve the Empire than would he. (After all, Keynesians believe that military spending also serves as an economic "stimulus," even if they don't like what it accomplishes.) Any Republican who believes that the current level of military spending and military interventions overseas is sustainable is not someone who is willing to listen to reason.
However, Krugman does not seem to be particularly exorcised about the lack of Republican desire to cut military spending. Instead, he decides that a poll by the Pew Research Center really should be the centerpoint of economic policy. He writes:
...Americans were asked whether they favored higher or lower spending in a variety of areas. It turns out that they want more, not less, spending on most things, including education and Medicare. They're evenly divided about spending on aid to the unemployed and — surprise — defense.In other words, since no one really wants to stop spending, let's just pretend that we have lots and lots of money, or that we can increase the national debt or just get the Fed to give us QE3, QE4, and QE5, which is the Going-Out-Of-Business Sale. In the meantime, Krugman really wants us to think that unless we have a vast welfare state, somehow our economy and our society will disappear:
The only thing they clearly want to cut is foreign aid, which most Americans believe, wrongly, accounts for a large share of the federal budget.
Pew also asked people how they would like to see states close their budget deficits. Do they favor cuts in either education or health care, the main expenses states face? No. Do they favor tax increases? No. The only deficit-reduction measure with significant support was cuts in public-employee pensions — and even there the public was evenly divided.
The moral is clear. Republicans don't have a mandate to cut spending; they have a mandate to repeal the laws of arithmetic.
The answer, once you think about it, is obvious: sacrifice the future. Focus the cuts on programs whose benefits aren't immediate; basically, eat America's seed corn. There will be a huge price to pay, eventually — but for now, you can keep the base happy.Yet, if anyone has called for the eating of the economy's seed corn, it has been Paul Krugman. Because, in his view, capital simply "happens," then we don't have to worry about capital development, given that if we spend lots of money, capital magically appears.
To Paul Krugman, there is no difference between real wealth and the printing of money. As he wrote in The Return of Depression Economics, all it takes is for the government to end the downturn is just to print money. There is, he claims, a "free lunch" out there. What he does not say is that these are the very policies that destroy our real seed corn, our capital base.


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Pagoda Tents for Sale in Voi Kenya, A Pagoda tent or Canopy is often used for a party, service tent, side tent for a bar, wedding reception, celebration or as an entrance to a larger tent or marquee. If your looking for a quality garden tent look no further than a small Pagoda. At a market or promotional event the Pagodas create a practical and protected space. These Pagoda Canopies are joined with two gutters to make the whole unit completely waterproof. The Pagoda Canopy Tent is the original Chinese hat style tent that has a more interesting shape compared to the standard frame marquee. Designed with durability in mind. They are lighter weight structures and very flexible option for your event. They can be used as standalone structures or joined together to create a mini-pagoda village.
Pagoda Tents Manufacturers Voi Kenya
Tentsforsale are the best and experienced Pagoda Tents Manufacturers in Voi Kenya. Our Pagoda Party Tents are a modular, attractive and versatile addition to our larger range of marquees. With a unique spire appearance it is a popular choice for clients wishing to add something different to a garden party than a traditional pop up tent. Due to their modular capabilities our Pagoda can be joined together to form an impressive structure. They are also ideal as a catering tent or you can opt for this to be used as your dance floor area to really impress your guests. With clear sides and the ability to attach to a clear span or pole tent you may also wish to use this as an entrance walkway into your main marquee.
We also manufacture and sell Frame Tents for Sale, Peg & Pole Tents for Sale, Aluminium Tents for Sale, Bedouin Stretch Tents for Sale, Alpine Tents for Sale, Marquee Tents for Sale, Pagoda Tents for Sale, Exhibition Tents for Sale, Canvas Tents for Sale, Military Tents, Disaster Tents for Sale, Army Tents, Relief Tents for Sale, Shelter Tents, Medical Tents, Emergency Tents, Arcum Tents, Arch Roof Tents, Storage Warehouse Tents, Refugee Tents, Wedding Tents for Sale, Function tents, Party Tents for Sale, Army Surplus Tents, Camping Tents, Event Tents for Sale.
Voi Kenya Pagoda Tents worldwide
Pagoda Tents for Sale in worldwide, Pagoda Tents manufacture and supply Tents, Chairs, Table and Tent Accessories with worldwide delivery to countries like Saudi Arabia, Riyadh, Kuwait, Kuwait City, Qatar, Doha, United Arab Emirates, Abu Dhabi, United States, Washington DC, San Marino, San Marino, Switzerland, Zurich, Geneva, Ireland, Dublin, Brunei, Bandar Seri Begawan, Singapore, Pulau Ujong, China, Beijing, Hong Kong, Shanghai, Guangzhou, England, Birmingham, London, Manchester United Kingdom, Germany, Berlin, Norway, Oslo, Russia, Moscow, Sweden, Stockholm, Australia, Sydney, Adelaide, Melbourne, Perth, Canberra, Brisbane, Newcastle, Gold Coast, New Zealand, Auckland, Christchurch, Dunedin, Queenstown, Mauritius, Port Louis, Seychelles, Victoria, France, Paris, Netherlands, Amsterdam, Italy, Rome, Belgium, Brussels, Austria, Vienna, Spain, Barcelona, Madrid, Denmark, Copenhagen, Afghanistan, Albania, Algeria, Andorra, Angola, Argentina, Armenia, Aruba, Bahamas, Bahrain, Bangladesh, Barbados, Benin, Bhutan, Bolivia, Bosnia and Herzegovina, Botswana, Brazil, Bulgaria, Burkina Faso, Burma, Burundi Cambodia, Cameroon, Canada, Chile, Colombia, Comoros, Congo, Cyprus, Djibouti, Egypt, Ethiopia, Fiji, Finland, Gabon, Gambia, Ghana, Greece, Hungary, Iceland, India, Iran, Iraq, Israel, Jamaica, Japan, Jordan, Kenya, Lesotho, Liberia, Libya, Macau, Madagascar, Malawi, Malaysia, Maldives, Mali, Mexico, Monaco, Morocco, Mozambique, Namibia, Nepal, Niger, Nigeria, North Korea, Oman, Pakistan, Paraguay, Peru, Philippines, Portugal, Romania, Rwanda, Sierra Leone, South Africa, Sri Lanka, Sudan, Swaziland, Syria, Tanzania, Thailand, Togo, Tonga, Tunisia, Turkey, Uganda, Ukraine, Uruguay, Uzbekistan, Venezuela, Vietnam, Yemen, Zambia, Zimbabwe.


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Tuesday July 23, 2024
Dear Friend,
You train hard, you eat well…it should be enough to keep you in good health and physically and emotionally strong.
Yet, there is a danger lurking in our bodies that's not only hidden from us… but which even doctors are failing to identify.
It affects nearly everybody, no matter how active or sedentary you are, or how old or young you are.
This problem affects not only our body but our whole well-being.
… because it's tight hip flexors.
You see, our hip flexors are the engine through which our body moves. They control balance, our ability to sit, stand, twist, reach, bend, walk and step.
Everything goes through the hips.
And when our hip flexors tighten it causes a lot of problems in ordinarily healthy and active people, like us.
Before I reveal how most people end up having tight hip flexors yet never realize it, let me introduce myself.
My name is Mike Westerdal and I'm a national best-selling fitness author, sports nutrition specialist, personal trainer, Iron Man magazine contributor and founder of the internet's longest-standing strength site, CriticalBench.com.
In a moment, I'll reveal to you the 10 Key Moves you need to loosen your hip flexors and unlock the hidden power in your body.
But first, let me explain just how deep-rooted the problem is.
Here's the truth: Most people don't realize the cause of their problems is tight hip flexors.
The impact the hips had on the whole body never occurred to me until I saw the effect of tight hip flexors had on the health and well-being of my wife after she gave birth.
It was only then that I truly understood the magnitude of the problem.
We're not just talking about a bit of soreness; tight hip flexors are the root cause of problems such as:
If any of these sound familiar to you, don't worry because you're not alone.
Tight hip flexors affect nearly everybody, but few realize the impact on your whole body.
Again, everything flows through the hips.
Think of the hips as a barometer. The health and flexibility of your hip muscles are an indicator of the strength and health of our whole body.
Your hips are the bridge between your upper body and lower body. They are at the center of your body's movement.
Sitting within the well of your hip and lower spine is the psoas major muscle, one of the two muscles that makes up the iliopsoas.
It's often called the "mighty" psoas (pronounced so-az) for the many important functions it plays in the movement of your body.
The psoas is the only muscle in the human body connecting the upper body to the lower body.
The muscle attaches to the vertebrae of the lower spine, moves through the pelvis and connects to a tendon at the top of the femur. It also attaches to the diaphragm, so it's connected to your breathing, and upon it sits all the major organs.
A functioning psoas muscle creates a neutral pelvic alignment, stabilizes the hips, supports the lower spine and abdomen, supports the organs in the pelvic and abdominal cavity and gives you greater mobility and core strength.
When it functions well, it has the power to…
Put simply, this muscle is the core of activity in your body. So, when it's out of balance or if the psoas tightens, there are serious consequences which flow throughout the body.
And there's one activity, in particular, that's the sworn enemy of your psoas muscle…
It may be the most harmless activity known to man, but it's also one of the biggest dangers to your health.
Even if you're the most active of athletes, you may still suffer from a tight psoas due to the amount of time you spend each day planted to a chair.
Weakness, shortening and tightness develops in the muscle through sitting for extended periods of time, poor sleep posture and even stress and tension.
Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles. The real cause is likely to be tight psoas muscles, which cause the lower back to curve pushing out the stomach. When the psoas works properly it pulls the abdomen back tucking the tummy in, giving you a strong, flat stomach.
As the body's "fight or flight" muscle, your psoas is deeply connected to our natural survival instinct. It instantly tightens in moments of danger to either protect you (in a fetal position) or help you run, fueled by the release of adrenaline. However, if your psoas is constantly tight, it signals to the body you are in constant danger, leading to overworking of the adrenal glands. When this happens, your immune system suffers and your body automatically switches into fat storing mode in anticipation of danger. Can't shift that weight? Blame your hips also known as your "survival muscle".
Sitting all day causes your hips to become stuck in a forward thrust position. This leads to pulling on the lower back and decreased blood flow and circulation through the hips and to where it matters.
Diagnosing tight hip flexors is tricky.
If you've seen a therapist or physician, chances are they weren't able to pinpoint the issue.
Buried so deep within your abdomen, it's no wonder identifying it as the root cause of any of your symptoms is difficult to do.
It's why tight hip flexors are left undiagnosed and untreated for far too long, as physicians look for a simpler explanation.
So understand that this it's not your fault.
However, knowing this hands you the power to finally do something about it before it's too late.
Knowing you have tight hip flexors is one thing.
Knowing how to fix your hip flexors is another challenge altogether.
If you trust so-called experts on Youtube and online, they'll have you believe it's simply a case of holding a few static stretches for a period of time to try and lengthen the muscle.
Or rolling around with a tennis ball stuck to your hip (as if that will really make any difference).
It takes more than a tennis ball and foam roller to unlock your hip flexors…and doing it wrong could cause even MORE damage.
The reason few people manage to fix their hip flexors is simple.
It's really a hard area to reach.
If you see how the psoas is attached within your body, it's buried deep inside your core making it tough to access. It's a hard muscle to find, let alone train.
Static Stretching Has Its Place - But The Stretch You See Above Is the Best Stretch To Do In The Morning
So it's little wonder why trying to loosen it requires more than a simple static hip flexor stretch like the one below you've probably tried before.
You've probably found you're spending (or wasting) hours of your time stretching this way only to find it's having minimal effect.
That's because you need to attack the muscle from a variety of angles using a variety of exercise techniques and modalities in order to "unpack" the muscle in the right way.
The truth is, you can learn to release your tight hip flexors on your own.
If you think of your psoas as a combination safe lock, there are several numbers that will unlock it but they need to be entered in the right order.
There are a number of specific movements beyond simple static stretching you can use to unlock and loosen your hips, legs and back.
PNF Stretching:
PNF is an acronym for proprioceptive neuromuscular facilitation. It is a technique where you are activating a specific muscle in order to relax the muscles around a joint so you can decrease the stiffness around a joint.
Dynamic Stretching:
This is where you are activating the muscle around a joint and moving that joint through its full range of motion in a progressive manner. This leads to an increased range of motion around the joint, warming up of the muscle around the joint and improved circulation around the joint. Think of high knees or butt kicks.
3-Dimensional Core Stability Exercises:
With these exercises we are targeting the muscle in all planes of movement so the core and abdominal muscles have good activation, endurance and strength in all planes of movement which leads to a decrease in unnecessary damaging stress on joints.
Mobility Exercises:
In these exercises, we are targeting the joint and doing movements and exercises that help the joint function optimally. This allows a joint to move more freely.
Fascia Stretching:
In this unique technique, we are targeting the tissue that muscles are surrounded in and working on loosening and lengthening the fascia. Few people understand the negative effect this tissue can have on your body.
Muscle Activation Movements:
Due to all of our sitting and daily technology use, many of our muscles are not working properly. With this technique, we're targeting those muscles that are off and activate them in order to help the body move more efficiently.
Now you know the specific techniques you need to unlock your hip flexors, the next question is how to combine these in the most effective way. Please don't be overwhelmed by the "Shop Talk" above because…
Like unfolding a sheet or unpacking a parcel, opening up the muscles in your hips requires it to be done in the right order.
Try to release one muscle before another and you'll add to your tightness. Getting it wrong really can make it worse.
It's why so many people give up trying to fix the problem themselves and believe incorrectly that they have to live with the problem. But hoping the problem will go away by not exercising is just as damaging.
To explain in more detail about this flow, let me introduce you to leading Kinesiologist and Injury Specialist Rick Kaselj, MS.
Rick is "THE" guy fitness professionals go to when they want to learn about the latest techniques to help their own clients. He's given over 352 live presentations to more than 8,152 health professionals in the US and Canada.
I first met Rick when he helped me fix a shoulder problem. He was one of the few injury specialists I met who helped athletes by focusing on getting them back to training, rather than avoiding workouts.
Rick showed me what so many other injury specialists hadn't - how to work through the right sequence of techniques to unlock the tension and tightness in my muscles to properly solve the problem.
He's the guy I turned to when my wife, Courtney, was struggling with pain and discomfort in her hips after the birth of our son Lincoln.
In the days and months following the birth, she experienced pain in her legs and discomfort when walking and sitting. She was struggling to sleep.
In just 15 minutes working with Rick, he'd successfully unlocked her hip flexors so she no longer felt any pain or discomfort that day. She was able to walk without experiencing the nagging pain in her pelvic area. She could sleep better and could start enjoying those precious days with a little one at home.
But Rick's "flow" technique doesn't only help those in pain.
At Critical Bench, our Head Strength Coach Chris Wilson felt his hip flexors were a little tight (from sitting and answering training questions on facebook too much) and tried the same routine Rick had used with my wife. Within days, Chris successfully increased his deadlift by 35 pounds to finally hit that 500 pound pull he had been training for. All because he got to experience the sequential flow of movements that Rick developed to release his hip flexors.
It's not about the exercises.
The power of Rick's technique lies not only in what techniques are performed and how well, but in doing these in the proper sequence.
Done effectively, the sequential flow works with your body to
activate its natural healing process, improve flexibility
while adding strength and vitality.
While many of the techniques were ones I already knew, doing the movements in the right order unravels all the tissues including muscle, fascia, connective tissue, and the joint capsule while breaking up scar tissue.
Using the right sequence kick starts an increase in blood flow to the area to clean out metabolites and lactic acid and reduces inflammation while nourishing and rejuvenating the area.
I've seen, with my own eyes, the power of Rick's techniques on my wife and our Head Strength Coach Chris Wilson.
That's why I asked Rick to share with you the very same program so you too can help to unlock your hip flexors and gain all the benefits.
Working with Rick, we've created a great program that is quite simply Done-For-You.
Rick has pulled together a "sequential flow" designed just for you composed of 10 carefully selected exercises, including PNF Stretching, Static Stretching, Dynamic Stretching, 3-Dimensional Core Stability Exercises, Mobility Exercises, Fascia Stretching and Muscle Activation.
We've shot these 10 exercises with explanations from Rick on perfect form and exactly how to target that hard-to-reach psoas muscle. The video content is split in two:
The first is a Coaching Instructional Video where Rick takes you in detail through each exercise, so you fully understand why you're doing that exercise, the best form to take and how it should feel. The second video is a Follow Along format designed so you can perform the flow alongside the video without breaking for explanation.
You'll receive a highly targeted manual with greater depth about the psoas muscle and the effects of its shortening on your health and well-being. It also includes detailed descriptions of the exact exercise movements with pictures.
You will experience immediate results the very first time you go through the program.
Only through learning how to do this properly will it enable you to start undoing some of the damage done to your psoas and start helping the body to naturally heal itself.
But first a warning…this isn't for everyone.
As you can imagine, this is a hugely technical field. The last thing we wanted was to overload you with too much, so we've done our best to distill the program to the most essential elements so you can experience rapid results.
I guarantee you'll not find an easier program to pick up and start using as part of your everyday routine or workout.
And if that wasn't enough, I have an offer for you if you purchase today…
First and foremost, if the muscles of the hamstrings are tight, they are more susceptible to tearing. No matter if you're an elite athlete, stay-at-home-mom or average Joe, a muscle tear in the back of your legs can take months to heal and recover from making life very challenging.
In today's world, most people make a living from a seated position along with sitting in their car and while at home. All of that sitting over time increases tightness in the hamstrings. Having tight hamstrings causes the hips and pelvis to rotate back which flattens the lower back causing lower back pain and poor posture.
In a more perfect world, everyone would get regular sports massage to help improve the muscle tissue quality of the hamstrings by increasing blood flow but unfortunately for most of us, that isn't always possible.
However, there is something all people can do by themselves which takes only minutes per day to help improve muscle condition and loosen up those tight hamstrings instantly. In a matter of minutes, you can begin to reverse the damage to the hamstrings and greatly impact how you feel.
This super effective routine will not only reduce the likelihood of injury but will also improve performance, correct posture and alleviate pain in the lower back.
The Unlock Your Hip Flexors program is designed to bring you all the benefits of looser hip flexors with greater strength, power and flexibility.
But its benefits are multiplied when combined with a holistic diet to naturally alleviate pains, aches, soreness and stiffness by tackling inflammation caused by injury or environmental toxins in our food and water.
Your diet is one of the major causes of inflammatory responses leading to health deteriorating.
You can instantly improve your body's response to inflammation by choosing the right foods that work with your body to stimulate your natural healing response.
The 7-Day Anti-Inflammatory Diet is a Done-For-You nutrition program featuring diet recommendations, meal plans, shopping lists and supplement tips to help your body automatically heal itself.
In as little as 24 hours, your body will switch on its natural healing process rather than causing pain and inflammation which can lead to many chronic diseases and health problems.
Stronger & Faster Than Ever
"Being an athlete all my life and having endured multiple knee surgeries due to blowing out ACL's in both knees, I later started to develop a hip issue in my right hip due to the years of wear and tear. It actually got so bad it was hard for me to perform as an athlete as well as be a productive coach for my clients.
After getting an MRI to have it checked out, I realized I had a degenerative arthritic condition in the hip that is not reversible. Surgery was not an option I wanted to go through so I contacted Rick Kaselj to see if he had something for me. When I started to apply the strategies from Unlock Your Hip Flexors it helped me re-balance my pelvis and hip joint to where I couldn't even tell I had an issue anymore.
These days I'm stronger and faster than ever and still competing in sports. Rick gave me the ability to perform at my highest level as a coach and regain the athletic ability I had lost over the years from wear and tear. I've been using Rick's strategies for years to help myself manage and recover from injuries as well as countless members of the fitness community. I couldn't recommend this product enough!"
Frank Daniels, CPT
Fitness+Performance Specialist
White Plains, NY
You Need Flexible Hips to Live a Long Healthy Life
"I have known Rick Kaselj since college. Since then I have gone to Chiropractic college and become a Diplomate of the International College of Applied Kinesiology and a Diplomate in Clinical Nutrition. As a result I have come to some important conclusions about how the body works. Hip flexibility, mobility and strength is one of the most important things you can do to keep your overall body healthy. The way we moved thousands of years ago is our natural state, which requires flexible and mobile hips.
I was excited to here about Rick Kaselj's Unlock Your Hip Flexors program and have read the manual and watched the videos. I was very impressed with the content. I implemented the concepts and program into my practice with my clients.
Rick has developed a comprehensive system to unlock your hips and restore movement the way it should be. Everyone could benefit from Unlock Your Hip Flexors. The two most important things to live a long healthy live is good quality whole food and great movement and which requires great hip mobility. I cannot recommend this program enough."
Dr. Alan Jenks DC DIBAK DABCN
The Hague Area, Netherlands
Helped Me Deadlift 500 Pounds
"What if I told you that you could increase your deadlift by 35 pounds in a week? You'd think I was nuts, but that's exactly what I experienced. Rick Kaselj worked with me personally to help me loosen my hip flexors and the explosiveness that was unlocked help me finally hit that 500 lb pull I've been training for.
If you do any kind of explosive lifting Unlock Your Hip Flexors can definitely help you add pounds to your max!"
Chris Wilson, SNC, RKC, CPT
Head Strength Coach, Critical Bench
EVERYONE suffers from tight hip flexors. Which means everyone can benefit. It's not a case of whether this will benefit you, but how much…
That's why I want to make this a no-brainer for you with a 100% risk-free money back guarantee.
For the next 60 days, try using the simple techniques demonstrated by Rick either on their own or incorporated into your daily workout.
I'm confident you'll be delighted with the results but, if you're not, simply email us and ask for a prompt and hassle-free, no questions asked 100% refund.
In fact, if you're not happy for ANY reason, I insist you ask for a refund and we'll be more than happy to give you all your money back.
After seeing the effect of the program for myself and those close to me, I'm sure you'll be amazed at how quickly you feel the benefits of looser hips and greater strength and vitality.
Now you've seen the benefits of taking action and the hidden dangers of carrying on as normal and you can see the power of the Unlock Your Hip Flexors program.
It still stuns me to see so many guys working hard in the gym and carrying on as normal. They struggle to understand why they still feel pain, why they're low on energy and why their body isn't responding.
It ALWAYS comes back to their hips.
Already thousands have experienced the life changing results from unlocking their hip flexors and to celebrate hitting the quarter of a million mark on our Facebook fan page, we're slashing the price of this program for a very limited time.
If you take action right now and purchase Unlock Your Hip Flexors, you'll pay just $10 instead of the regular price of $50.
For the price of less than two coffees, you'll receive the manual, all Rick's detailed demonstrations and walk through videos plus the two powerful bonuses (valued at $48 alone).
And that's less than you'll pay for a book that doesn't have the walk-throughs or the essential video demonstration necessary to ensure your sequential flow is done properly.
Remember, if you wanted a consultation with Rick, it would cost you more than $300 an hour to learn from him the level of expertise he shares in Unlock Your Hip Flexors.
More strength, faster gains - having looser hips increases speed and strength, which combine to give you power. When you increase power, you increase performance in sports and competition. In sports, all of your power comes from the hips.
Sleep like a baby - one of the most powerful effects of the program is giving you back a good night's sleep. When your body is better aligned, less discomfort means better sleep for your body to rejuvenate so you feel fresher, stronger and full of energy.
Stop writing checks to your therapist – you'll no longer have to make those expensive trips to your therapist for them to treat the same old injury or pain over again. By treating the root cause, you'll save a small fortune in treatment bills.
Get back in the gym- no more laying off in the vain hope your condition will get better by itself. After just a few days of using the sequential flow of Unlock Your Hip Flexors, you'll feel much better, stronger and ready to return to the gym.
Throw out those pain killers - no longer will you need to down pill after pill to stave off the pain in your back, legs and hips. Unlock Your Hip Flexors shows you how to deal with the CAUSE of your strength and flexibility problems, not the EFFECTS.
If you've been struggling with nagging aches and pains stopping you from working out like a boss, fixing your hip flexor problem will bring life back to your body.
So now I've shown you what Unlock Your Hip Flexors can do for you, I've offered you the complete program for a ridiculously low price and two awesome bonuses and I've reversed all the risk of your decision to buy the program.
The next step is up to you.
You could read this and simply think to yourself "sounds good, but I can do this myself" or "I'll come back to it later". But what happens in a few days time? In a week's time? In six months' time?
Will you still be feeling the damaging effects of tight hip flexors when you hit the gym, sit at your desk all day or try sleeping soundly at night?
A few weeks from now, that nagging pain starts to irritate you again or you'll look in the mirror and wonder why you're still unable to shift that last bit of body fat from your tummy.
Three months later, as you take a couple of painkillers to numb your back pain, you'll suddenly remember reading this letter and wonder… how would I be feeling right now had I taken action back then?
I hope that's not the path set out for you.
Instead, I want to you take the path followed by so many other satisfied guys who've invested in Unlock Your Hip Flexors.
Within days - no, hours - of going through the easy-to-follow Key Moves, guys were already writing me to tell me how dramatic the change felt.
After a week of following the program, you've made it part of your everyday routine. You barely even notice you're doing it.
Yet, you're seeing gains in the gyms as you can lift more and move faster. You look in the mirror and run your hand over your flat stomach. You feel strong in your core and tall in your posture.
And you're sleeping better than ever and are brimming with energy.
By the three month mark, you're looking back on today as the day it all changed and you decided to live pain- and worry-free to your fullest potential.
Make the same choice for yourself. Hit the Buy Now button below and be ready to complete your card details on the following secure web page. Once all of your details have been completed and payment is made, hit Submit.
Within a few minutes, you'll receive your log-in details and you can immediately dive in and start reading the reports and watching the videos.
You can be making a difference to your health and well-being within minutes. You just have to grab the moment and do it.
Soli Deo gloria,
Mike Westerdal, CPT, RKC
President CriticalBench.com
P.S. Try Unlock Your Hip Flexors for 60 days and discover for yourself the difference Rick's incredible sequential flow makes to your strength, flexibility, energy and overall health.
If you're struggling to break through a plateau, with fat loss or trying to hit peak performance, you'll transform your progress in less than 15 minutes a day with Rick's program.
And if you don't absolutely love the program and see a huge benefit to your physical and emotional health, I'll give you all your money back, no questions asked.
Physical Therapist Approved!
"With so many people suffering with Hip Pain out there, Ricks' program "Unlock Your Hip Flexors" is a great tool for any fitness or health professional that wants to reduce pain, and improve strength, performance and overall health.
As a Physical Therapist that works with numerous hip injuries, I can incorporate many of Rick's exercises into my rehabilitative and wellness programs for my patients with excellent results.
The exercises are sensible and easy to learn – and your clients will be happy, healthy and thank you for it!"
Erin Nielsen
Physical Therapist
Creator, TonedInTenFitness.com
A Great Resource for Coaches & Trainers
"Having trained hundreds of clients over the past 15 years, I know the importance of having fresh, valuable knowledge that I can rely on especially on areas of the body like the hips. Unlock Your Hip Flexors was exactly what I needed to read. In typical Critical Bench fashion, the content blew me away.
With this program that Rick and Mike created, I am able to confidently walk into a training session better equipped to take my client to the next level of training. Critical Bench is my go-to source for simple yet professional information. I can't recommend them enough."
Brian Klepacki, MS, CSCS
Owner of Optimax Performance Training
Safely Re-Balance the Muscle Group
"I think the Unlock Your Hip Flexors program is very complete in listing the possible causes of tight hip flexors and other factors that can lead to the issue.
It is detailed, descriptive, from the anatomy of the hip, causes of such injuries, and a very progressive and well explained exercise and stretching schedule that will assist to re-balance the hip and pelvic region, safely stretch and strengthen the muscle group."
Jill Brighton
Massage Therapist from Alberta, Canada
Don't Have a Personal Trainer? No Problem!
"I'm not a fitness professional, just a 62 year old guy who came across your website looking for help with several physical issues I have been experiencing.
As a former college basketball player I found it discouraging that no one could seem to help me with my lower back problems and more recently my Glutes and Hip flexors. That was until I found your site and ordered your exercise program which has dramatically improved each one of my conditions!
The Unlock Your Hip Flexors program is easy to order and easy to download, no waiting for a delivery. The video presentation and visuals in the exercise program give me confidence that I am doing the exercises correctly which for me is key with no personal trainer. As a former Div 1 college athlete the programs work really well for me! Keep up the good work!"
Mark Jellison
Account Executive of Procter & Gamble
Boston, MA
Allows Me To Workout Hard Without Pain
"I came across Rick Kaselj a few years back when I was looking for something to help with my painful piriformis syndrome pain which I had been suffering with for over a year. I watch one of his YouTube videos and the advice he gave in the video helped get rid of my piriformis and hip pain. Ever since then I have been following Rick on a daily basis with YouTube videos, blog posts and articles.
When I heard Rick was working on a new program to help unlock your hips, I asked him if I could buy a copy in advance. I have been going through the videos and manual in the Unlock Your Hip Flexors program over the last few weeks. The short yet efficient sequence that Rick put together has helped loosen up my hips, decrease back tightness and allowed me to workout even harder. After getting such great benefit from the program, I have also started giving it to my clients and they have reported similar benefits.
Thanks for everything you do Rick and I know if you have a stiff, tight or painful hip then Unlock Your Hip Flexors will help you."
Kerri Baker, CPT, BS, BA, MS Exercise Science
Personal Training Studio Manager
If You Sit A Lot You Need Unlock Your Hip Flexors
"As a gym owner and personal trainer, I'm always in search of the latest techniques and exercises to help my members and clients with strength and overall body function. Knowing how much people sit and unknowingly abuse their hips in every day life makes Unlock Your Hip Flexors so worthwhile.
The other added bonus is how simply and quickly these techniques can be applied at the start of any workout making all movements of the body better in just minutes. The response has been life changing not only for my clients but for myself."
Ivan Gomez, Certified Personal Trainer
Health Club Owner - Clearwater, FL
Get The Edge Over the Competition
"If you are an athlete that relies on explosiveness in your sport than you must be aware of the #1 road block in your performance... tight hip flexors.
It's the hidden killer of success. Athletes that sit all day for their day job are causing terrible alignment in their hips... which wreaks havoc on other areas of their body. Improving the mobility in your hips will give you the extra edge over the competition and improve the effectiveness of your workouts.
Mike and Rick's Unlock Your Hip Flexors program is the most complete, systematic approach that I've ever seen on the market. The program will help take your athleticism to the next level no matter if you are a top professional or just starting out."
"Bodyweight Todd" Kuslikis
Founder of Shot of Adrenaline
Unlock Your Hips to Unlock Your Squat"
"I've had so many personal training clients come and see me over the years that can't squat properly, it drives me mad! This is mostly due to their hip mobility or lack of it! If you sit all day, have hips that are stiff, suffer from mysterious hip aches or struggle to do a perfect squat, then you need to check out Rick Kaselj and his Unlock Your Hip Flexors program.
In my experience tight hips, ache hips and poor squatting if not addressed will lead to more serious injuries and pain further down the line, which is why I whole heartedly recommend Rick's Unlock Your Hip Flexors program. Get it!"
Gavin Walsh BSc (Hons)
Personal Trainer ,Brighton, East Sussex, UK
Q: How is this different from other hip flexibility programs?
A: What makes Rick's program unique is knowing how to unravel the tricky layers of tension with the very difficult psoas muscle in order to effectively loosen and train it.
Rick's one-of-a-kind sequential flow is your surest path to looser, stronger and healthier hips.
Q: Why are you selling this so cheap? What's the catch?
A: There is none. We're so pleased with the number of our customers who have made the investment in this program and have enjoyed life-changing results.
Our aim is to make this available to as many guys as possible, firstly to welcome more people to our CriticalBench.com audience and secondly because we're celebrating hitting a quarter million fans on Facebook.
Q: How long will it take me to do the program?
A: The program is designed to take between 10-15 minutes in total to complete.
We recommended adding the program as a daily practice to get the best results over a longer period of time. You may wish to add this program before or after your regular gym session or use it independently.
Q: How long until I see results?
A: Although everyone is different and results may vary, we know from experience how quickly it's possible to feel and see a difference.
For some it may be as soon as their first session; for others it may take a few sessions to really start seeing the benefits. Again, it depends on the body in question.
Q: Who is this program suitable for?
A: This program is suitable for you if you're currently suffering from inexplicable back, hip or joint pain.
The exercises themselves are not strenuous and are designed to be carried out by anyone, regardless of ability.
Q: Can I perform the Sequential Flow if I have had a hip replacement?
A: The answer to this is very individual. It depends on what type of hip replacement surgery you had and how you have recovered from it the surgery. It is best to ask your surgeon or doctor to see which exercises of the sequential flow you should do or avoid.
Q: I want to start right away. Do I have to wait for the book and videos to come in the mail?
A: You don't have to wait, you can have access in just a few moments. Unlock Your Hip Flexors is a digital product so don't worry about shipping fees or delaying results.
Q: Are the exercises hard to perform?
A: Nope. Once you watch the coaching videos they will be easy for you. There are also progressions to make the movements more challenging if needed.
Q: What if the routine doesn't work for me?
A: It will work. But to make you feel better, if for any reason you're not happy you'll get a full refund, no questions asked. We stand behind this product 110% and have no problem offering a money back guarantee.
Q: Do I need a gym membership or any special equipment?
A: No. You can do this routine anywhere in a very small space. All you need is a wall to lean on for support for a couple of the movements.
References for Unlock Your Hip Flexors:
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In this extremely hot real estate market, some homeowners might consider selling their homes on their own which is known as a For Sale by Owner (FSBO). They rationalize that they don't need a real estate agent and believe that they can save the fee for the services a real estate agent offers.
However, a study by Collateral Analytics reveals that FSBOs don't actually save anything, and in some cases may be costing themselves more, by not listing with an agent.
In the study, they analyzed home sales in a variety of markets. The data showed that:
"FSBOs tend to sell for lower prices than comparable home sales, and in many cases below the average differential represented by the prevailing commission rate." (emphasis added)
Why would FSBOs net less money than if they had used an agent?
The study makes several suggestions:
- "There could be systematic bias on the buyer side as well. FSBO sales might attract more strategic buyers than MLS sales, particularly buyers who rationalize lower-priced bids with the logic that the seller is "saving" a traditional commission. Such buyers might specifically search for and target sellers who are not getting representational assistance from agents." In other words, 'bargain lookers' might shop FSBOs more often.
- "Experienced agents are experts at 'staging' homes for sale" which could bring more money for the home.
- "Properties listed with a broker that is a member of the local MLS will be listed online with all other participating broker websites, marketing the home to a much larger buyer population. And those MLS properties generally offer compensation to agents who represent buyers, incentivizing them to show and sell the property and again potentially enlarging the buyer pool." If more buyers see a home, the greater the chances are that there could be a bidding war for the property.
Conclusions from the study:
- FSBOs achieve prices significantly lower than those from similar properties sold by Realtors using the MLS.
- The data suggests the average price was near 6% lower for FSBO sales of similar properties.
Bottom Line
As Dave Ramsey, America's trusted voice on money, explains:
"Research has shown that, between mistakes, lack of negotiating skills, pricing errors and general exposure on the market, you'll cost yourself more than the real estate commission…You'll come out slightly better and with a lot less hassle if you use a top-shelf agent."
Source: Amanda Robins


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Update at 8:10 a.m. ET, May 3. A New Post:
Cocaine & Heroin May Have Played Role In Chris Kelly's Death
Our original post:
Chris Kelly, who rose to fame in the early '90s as half of the young rap duo Kris Kross, died Wednesday in Atlanta. He was 34.
The Associated Press reports that Kelly was pronounced dead "at an Atlanta hospital on Wednesday [after] an apparent drug overdose at his home, authorities said. ... 'It appears it may have been a possible drug overdose,' said Cpl. Kay Lester, a spokeswoman for the Fulton County police."
The Atlanta Journal-Constitution reminds readers that Kelly, an Atlanta native, and Chris Smith "were 13-year-olds when they were discovered at Greenbriar Mall in 1991 by now-famous entertainer and producer Jermaine Dupri. Kris Kross was one of the first acts Dupri signed to his So So Def Records label."
Kris Kross scored a big hit with "Jump" in 1992. After that, as the AP says, "they toured with Michael Jackson, appeared on TV shows, and even had their own video game. [But] the group was never able to match the tremendous success of their first song, though they had other hits like 'Warm It Up,' and 'Tonite's tha Night.' "
Their trademark look: clothes worn backward. Kelly was known as "Mac Daddy." Smith was "Daddy Mac."
On So So Def Records' website, Dupri has posted a "letter to the fans." It reads:
"To the world chris was MacDaddy but to me, he was a son I never had, as much as you may think I taught him, he taught me, god has blessed me to be in the presence of so many naturally talented people, and chris was one. his understanding of what we set out to do, from day one was always on point. his passion for the music, his love for doing shows, his want to better than everyone else, was always turnt up. when I think about it I spent more time with chris than damn near anybody in my whole life, so you can imagine how bad this hurts.
"I will always love you chris, and I will never let the world forget you, may god bless your soul"
The Hollywood Reporter says that Kelly's mother, Donna Kelly Pratte, released this statement Wednesday night:
"It is with deep sadness that we announce that our beloved Chris Kelly has passed away on May 1. To millions of fans worldwide, he was the trendsetting, backwards pants-wearing one-half of Kris Kross who loved making music. But to us, he was just Chris – the kind, generous and fun-loving life of the party. Though he was only with us a short time, we feel blessed to have been able to share some incredible moments with him. His legacy will live on through his music, and we will forever love him."
If you've never seen the "Jump" video or haven't seen it in a long while, here it is.
Copyright 2021 NPR. To see more, visit https://www.npr.org.


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Top Down Vs Bottom Up Franchises
With over 4,400 franchise opportunities to choose from researching for the best opportunity can be a confusing and overwhelming task. Before deciding which franchise is the best fit for you, its important to determine which franchises are best for anyone and truly provide a proven successful business model. While there are many factors used in determining this, one key element I look at is a concept I like to call Top Down Vs Bottom Up franchises. While there are always exceptions to the rule Id like to share with you this theory on top down vs bottom up and explain why bottom up franchises are generally a much safer investment and offer that critical element of a proven successful business model.
Top Down vs Bottom Up
When you look at the history of most successful franchises, they almost always are the evolution of a very successful independent business that chose to grow through franchising rather than through opening and remotely managing corporate owned locations around the country or globe. This is what we refer to as a bottom up franchise. A bottom up franchise is in fact a proven business model, even to the very first franchisee that enters the system. As a young franchisor they may still have things to learn about selling and supporting franchisees, national vendor contracts, national marketing efforts, etc. but they have been striving to perfect the core business model for years before offering it as an investment to a new franchisee. Look at McDonalds, KFC, Subway and the countless other brands that are among todays largest franchise systems They all started as small independent businesses that operated and thrived long before moving into franchising and offering their brand and business model to other investors.
On the other hand we have what I call top down franchises that grow their business in an almost opposite fashion. Top down franchises are usually franchise opportunities started by franchising experts who identify hot markets or trends in franchising and jump in the race with their own invented brand, despite having little or no actual experience owning and operating the actual business which they are franchising. They know the industry is hot, they know how to sell and support franchisees, but for lack of a better word they are using their new franchisees as guinea pigs or beta testers to learn how to own, operate and succeed with the core business model. While there have been cases of top down franchises becoming very successful for both franchisor and franchisee, more times than not these are recipes for failure. After all, when you buy a franchise you are supposed to be buying a proven business model from an organization that can lead you from inception to success. If a franchisor has no actual experience building and operating the core business then where is the proof of a successful business model? Who is going to teach you to be successful if they themselves have never actually been successful with this business?
When looking at a particular franchise opportunity one key factor I look at right away is when the business was founded vs when the business was franchised. I like to see the business founded no less than 3 years before it was franchised which means it had at least 3 years to focus on the core business model before offering the opportunity to other investors. Some experts believe this period should be no less than 5 years. When researching a franchise you always want to know the history of the business before it was a franchise. Obviously the longer a franchise has been in offering its opportunity, provided its franchisees are successful the less this may matter, but so many of todays hottest franchises are less than 10 years old and are not the mega brand opportunities most think of when they think franchising. One should never discount a franchise because they are young or dont have hundreds of franchisees, after all, at some point the giants like McDonalds and Subway also were young and had only a handful of franchisees, but when exploring a young franchise take careful consideration of whether or not its a top down or a bottom up franchise system. This alone could be a big determining factor of your chances of success or failure with your next franchise!


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Cleaning Stuff offers this genuine original equipment manufacturer part to insure optimum machine performance and warranty compliance. Our knowledgeable customer service team is available Monday through Friday 8 am till 5 pm ET.
Nilfisk 33017176 latch slam for Clarke Viper Advance machines.NOTE: Prices are subject to change without notice at any time.


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Designed for looks and engineered for long-lasting durability in Egypt, the Javari Collection takes the floor to new heights. The distressed all-over patterns are modernized through bold colors that enliven and transform the rugs' surroundings, while the power-loomed polyester and polypropylene pile construction ensures very limited shedding.
- Design Name: Javari
- Design: JV-05
- Color: Ivory / Sea, Smoke / Prism
- Material: 78% Polyester | 22% Polypropylene Pile
- Backing: Cotton/Polyester
- Construction: Power Loomed
- Style: Contemporary
- Pile Height: 0.39 (approx)
- Ship Method: Small Parcel
- Origin: Egypt
Loloi rugs and pillows are designed for very particular people. People who obsess over color and texture; people who want beautifully designed area rugs and throw pillows that will look great now___ and decades from now.
It's why our approach is simple, but considered: Design rugs and pillows for today's homes, and bring them to life with centuries-old craftsmanship. Loloi is proud to partner with GoodWeave, a non-profit company that audits our factories in India. This ensures no child, forced, or bonded labor is used to make our rugs.
In-stock items will be shipped out within 7-10 business days of the order date.
If an item is on back-order, we will notify you with an ETA. We will leave your order in place, unless we hear otherwise from you. You may cancel at any time prior to the day that it ships out.
Loloi products will be drop-shipped directly to you from our supplier's warehouse in Dallas, Texas via their discretion of carrier. All communication will remain between you and us. We will send you a ship confirmation with a tracking number once your order has been shipped.
- If you spill on a rug, clean it immediately. Once the stain is set in it becomes more difficult to clean.
- Never rub a spill as it forces the spill deeper into the rug. Blot with a clean white cloth.
- On wool rugs, use lukewarm water or a wool cleaning liquid to remove any residual stain.
- On synthetic rugs, use Fantastic or 409 to remove grease and stubborn stains.
- On natural fiber grass rugs, use lukewarm water to remove any residual stain.
- Always use clean water to remove any residual cleaner, and dry towels to absorb any remaining moisture.
- Always use a professional area rugs cleaning expert. Cleaning a handmade rug is a different than cleaning wall to wall carpet.
- Inspect the rug with the cleaner before it is cleaned. Get a signed receipt and guarantee of work before the work is done.
- Extend the life of your Rug:
- We recommend a rug pad underneath every area rug.
- Rug pad extends the life of your rug as it absorbs wear and tear from the friction between floor and rug.
- They help avoid accidents from slipping on moving rugs and tripping on turned up edges.
- They provide extra cushion on hard surfaces for your feet.
- While Viscose lends a high sheen, luster and softness to a rug, it is a material made of wood pulp that is broken down and formed into fibers. These fibers are much more delicate than wool and not advised for high-traffic areas, pets or vacuuming.
- Because Viscose is not as strong as wool and is a much thinner fiber, it will sprout and shed very easily.
- Sprouting Viscose fibers can be carefully trimmed, even with the surrounding pile. Do NOT pull or pick the Viscose fibers, as they will fall out and damage the product.
- Vacuuming a Viscose rug is NOT recommended. However, if vacuuming is needed, only a handheld attachment on low suction should ever be used.
- Viscose rugs are constructed of wood cellulose fibers, which absorb moisture easily, therefore cleaning is not advised.
- If cleaning should become necessary, dry cleaning is preferable. However, always check with the Cleaner first since some harsh chemicals may cause discoloration of the fibers.
- Do NOT spot clean with water as cellulose fibers will turn yellow or discolor when wet and may stain after cleaning.
- Lighter colors are more susceptible to staining and large, solid areas will show staining more easily.
- Avoid placing Viscose rugs in high-traffic areas to minimize the need for cleaning.
We want you to love your Loloi product as much as we do!
If you are not completely satisfied with your Rug purchase, please notify us within 21 days of purchase for a Return Authorization. Any rug returned without an authorization will be refused. Loloi rug returns are subject to a 20% re-stocking fee, as well as all shipping costs incurred.
Loloi does not accept returns on Pillows and Throws, due to sanitation reasons.
Damage Claims:
Please inspect all incoming items at time of delivery.
Note the damage on the Carrier Receipt, if possible.
Please take several pictures from different angles, as well as pictures of the packaging exactly as you received it, as this is very important to the Damage Claim.
You must notify us within 2 days of receipt of any/all damage claims.
If you receive a broken/damaged item, this damage was caused during shipment, as we thoroughly inspect all merchandise before it is shipped to you. Therefore we will open a Damage Claim through our shipper; with your cooperation, this must be approved for any reimbursement or replacement of product.
Once the damaged item has been inspected and the damage claim approved you will be either credited the amount paid or the item will be replaced.
Please click here to see our complete Returns & Damages Policy.


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(Full Bout Committee help page is here.)
Choose "Upcoming Events" under the "Events" menu at the top of the page (or just click here). Filter that list using the search fields at the top.
The tournament organizers are responsible for entering results. I'd never suggest you annnoy anyone, but sometimes the organizers need a bit of prodding to get results posted. ;^)
FRED stands for "Fencing Results and Events Database". Thanks to Bill Nary for the name idea.
Peet Sasaki: fencer, coach and web developer from Salle Auriol Seattle is the man to blame. Nobody pays him for it; he does it out of the goodness of his heart. Acts of outrageous monetary generosity are always accepted.
Thanks also to (in no particular order): Aaron Filner, Dan Berke, Greg Jones, Bill Nary, Stew Stremel, Kevin Haidl, Charlie Sheffer, David Sierra, and all of the Bout Committee members.
Don't even get me started about this.
Sorry about that. contact the helpdesk, and we'll help you (and then put your question here, too (boy, do i like parentheses!)).
You need a "Bout Committee" account, which enables you to post tournaments and clinics, host points lists, and manage fencers and clubs. Please visit this page to get started.
You must log in using the username "demo" and the password "demo". Your membership is not on the demo site, it is on the live site. The demo site is completely separate from the live site.
Don't create a membership on the demo site. It's just not going to be useful to you. Log in using the username "demo" and the password "demo" to test drive the demo site.
There are three ways:
There are two ways:
FRED allows users to preregister fencers other than themselves for tournaments because many parents and coaches need to be able to preregister their kids/students. This feature was much requested, and is a part of what makes FRED a useful tool. For the most part, this works well, however some FRED users prefer to prevent anyone else from preregistering them. Here's how:
NOTE: doing this will require you to log in with your username and password every time you preregister.
As noted on the payment form next to the box you checked when paying:
"I understand that any refunds of fees paid through askfred.net are the sole responsibility of the tournament organizers, subject to their policies"
Please contact the tournament organizers about a refund. ( email links can be found everywhere on the site that the tournament is listed)
If so, please accept our apologies while we address the issue.
If you received more than one email receipt from the payment processor for the same preregistration, please contact the helpdesk and include the body text of the emails. Receipt emails have this subject line: "askFRED.net Customer Receipt/Purchase Confirmation". Please include the payor's name, the fencer's name, the tournament name as it appears on this site, and the time & date of your transaction(s).
If you did not receive more than one receipt, you almost certainly have not been charged more than once. If you called your bank (perhaps after several declined transactions on the FRED site), and they said there are several charges on your card today, that might not actually be the case. Those are actually pre-authorizations, not charges. They will drop off your account in a short time (usually a few days). Unfortunately, within a short time of the attempted transactions, your bank can't tell the difference. To explain:
During authorization the payment processor asks your bank a bunch of questions, including:
And probably other things too. If any of the answers are not positive, the processor stops the transaction, and the charge does not occur.
Here's the catch though: Your bank puts a hold (pre-auth) on the amount the processor asked about. Why? To prevent people from accidentally going over credit limit: Because the authorization and the actual capture and transfer of funds are separate transactions that may be separated in time (particularly in retail, where transactions are all captured at the end of the day), if they didn't put that hold on, it would be possible for a cardholder to go and buy seven $100 items in one day when they only have $200 of credit left.
It's unfortunate, but it's part of the system, so it's out if our hands.
Unless you have received multiple receipt emails, please wait five business days to allow the pre-auths to expire. If after that period, they still appear on your account, please contact the helpdesk to address the issue. Please include the payor's name, the fencer's name, the tournament name as it appears on this site, and the time & date of your transaction(s).
(If the organizers have chosen to accept fees through FRED) Just preregister again, making sure to choose from FRED's list of fencers rather than create a new fencer record. Then, after the preregistration form, continue on through the payment form.
All fees paid via FRED are charged in US dollars. This is true for events and customers in all countries.
Click here and follow the instructions.
That indicates one of two things:
The two most common reasons that people have troubles with the password reset email:
FRED requires that each member have a unique email address. This is for privacy and security. Families with more than one fencer but ony one email address have a couple choices:
If you are the Bout Committee for that tournament:
If you are not the Bout Committee: contact the organizers of the tournament and notify them of the error.
Contact the helpdesk, and we'll take care of it.


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Yes, Yes, Yes,
Please Contact Us!
KosherEye would love to hear from you!
We welcome suggestions, questions, comments, requests or information!
If you are seeking a hard to find kosher ingredient or product, we will research it for you!
If you have an upcoming kosher benefit or fundraising event, we want to help!
If you are marketing a kosher friendly cookbook, let us know!
If you have a gadget or culinary related discovery, share it!
You will hear back from Roberta, Becky or a member of the KosherEye team!
To contact us, please email us at email@example.com.


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open on Sunday at 11:00am and closes at 7:00pm
Established in 2012, we are dedicated to provide office support services to people visiting or working in the West End.
We are located within close proximity of Oxford Street and Regent Street just a few minutes walking distance from Oxford Circus.
Our focus is to provide one-stop shop to our customers.
Our large number of regular customers which is growing by the day describe us as helping & friendly; and bearing in mind the location our service & quality is excellent value for money.
High speed Internet connection. Wi-Fi access facility.
Get on the Internet using our fast running computers to access your files on e-mails or websites to print or edit.
Our computers are fitted with webcam and headset.
Microsoft Word, Excel Powerpoint is available.
Adobe Photoshop installed on selected machines.
Pre-paid discount Internet Access passes available.
Passes last 7 days, allowing you to utilize your remaining time on return
Maximum download speed:18mbps and up to 2mbps upload speed over the network of 15 computers
To check the current status of our network Follow us on Twitter
Colour Laser and Black & White Laser printing service.
Print a single sheet or reports, presentations, dissertations using our high speed colour laser printer.
Get the job done in minutes.
We only use high quality printing paper available in A5/A4/A3 sizes. From 90GSM to 300 GSM. Glossy and Shiny Matte paper types.
Discount available on large volume printing.
To get a quote for your large volume print job please contact us.
Get your large volume prints in minutes and get them deliver to you!
Our super fast printing machine reaches the speed of up to 45 pages per minute in colour laser and 60 pages per minute in black & white; Single/Double sided prints.
ePrint Service
We can print your reports, presentations and dissertations.
Send us your files in PDF format by e-mailing at info @ EconnectiveUK.com and Pay online
You will receive your job status by e-mail, Once your job is ready you can collect it or we can deliver your documents via courier service (charges apply).
To print or ePrint your documents please contact us.
Colour Laser and Black & White Laser photocopy service.
Copy a single sheet or reports, presentations, dissertations using our high speed colour laser photocopier
We only use high quality photocopy 90 GSM paper available
A5/A4/A3 paper sizes
Single/Double sided photocopy
Enlarge or Reduce
Discount available on large volume photocopies.
Get your large volume copies in minutes! Our super fast photocopier reaches speed of up to 45 pages per minute in colour laser and 60 pages per minute in black & white.
To get a quote for your large volume photocopy job please contact us.
High quality scanning service.
Scan a single sheet or large volume, our super fast multiple page scanning machine can convert your files into digital format in minutes; it enables you to have digital Back-up record, store them safely and also you have mobility of your record so you can retrieve information anywhere you want.
Discount on large volume scanning service.
To scan large volume document please contact us.
Scan as:
We scan as various type of files system; we help you select one which suites your requirement:
Scan as PDF (image)
Scan as PDF (text/searchable)
Scan as TIFF
Scan as JPG
OCR Scan
Scan to:
You may choose one or more files storage media to secure your data, we can:
Scan to CD
Scan to Email
Scan to USB drive
Scan to Cloud Storage
Quality of your data files is highly important factor; depending on your requirement we can scan
from 100 to 600 dpi
We can scan up to A3 size
Digital enhancement
If you need:
* Old collection of photographs reprinted on to larger size?
* Make copy of photographs?
* To nicely frame some old photos but they have been damaged?
* You have a poor quality photo on computer which need attention?
then certainly you need our expert help.
We can help you with digital enhancement technology
* We convert your classic (black & white) photos into colour.
* Heal damaged part of your photos.
* Make small photos printable on larger size.
* Change photographs background.
* Remove unwanted section in photograph.
* Merge two photographs to look alike one.
* Recomposition & reconstruction of ripped photos.
Fax Out:
Send faxes to local, non-geographical and international numbers from this location and get the transmission report free!
To send your fax visit our shop or email your document at:
[fax @ econnectiveuk.com]
Fax In:
We also provide fax receiving service.
fax service as low as £1.00 for local 020 numbers
Please call us on 02074090083 to find out more about this service
Document Binding Service
We provide combe ring binding service (while you wait); student discount is available for this service bind your dissertaion and reports here.
Bind 10 to 400 pages
A clear front cover sheet
Leather like black back or white back cover sheet
Black combe/plastic ring
Prices start from £5 for 50 pages
You may visit our shop or e-mail us your files at info @ EconnectiveUK.com and pay on-line.
You will receive your job status by e-mail. Once your job is ready you can collect it or we can deliver your documents via courier service (charges apply).
We complete your printed documents with excellent presentable finishing.
To place your order please call us on 02074090083
We provide high quality lamination service
Available sizes for lamination are ID cards size to A6, A5, A4 and A3 sheets.
We provide local and international public phone call services.
You may call on UK landline, UK mobile and UK 08 numbers.
Call International landline, mobile and toll-free numbers to:
North America, Canada, Europe, Australiasia, Africas, South America, Far Eastern Islands and Countries, Middle East, Central Asia, South Asia and Russian Federation.
Please note that all toll-free numbers will be charged as 08 numbers.
Prices start from £0.10p per minute (for local 020 landline numbers).
We have variety of stationery items and accessories for sale.
CD / DVD, USB Memory sticks, batteries, Card readers
DL, C5, C4 White Envelopes and Jiffy Bags
A4 Plastic Sleeves and Plastic Carry Folders
Self-Stick Notes, Gumsticks, Invisible Tape, Stapler, Packaging tape,
Notepads, Diaries
Pencils, Pen, Eraser, TipEX, Markers, Highlighters
A5, A4, A3 Printing Paper 90gsm to 300gsm
We also do CD and DVD burning.
Mobile phone battery charging.
Instant Passport Photo Service
We make photos for passport and visa according to specification of
different countries in the world; whether you need photos for passport,
visa or ID we will provide you best quality photos in minutes.
UK Passport / Visa photos 35x45mm
U.S.A Passport / Visa 50x50mm
China Passport / Visa 33x48mm
Schengen Visa
35x45mmand rest of the world
We provide:
8 Photos of 3.5 x 4.5 Cm.
6 Photos of 3 x 4 Cm.
4 Photos of 5 x 5 Cm. (2 x 2 Inches)
Digital photo also provided for USA on-line visa
application form.
Prices starts from £15.00 while you wait service.
Digital Prints
You can print digital photos from your bluetooth enabled device, CD/DVD, USB Flash Drive and Memory Stick/SD/Mini-SD/Compact Flash/Smart Media XD/Multi-media RSMMC memory cards.
Print your digital photos instantly in 3 different sizes:
4 x 6 inches (10.6 x 15.24 Cm)
5 x 7 inches (12.7 x 17.78 Cm)
6 x 8 inches (15.24 x 20.32 Cm)
Mailbox Rentals Service
Get your private address at London's West End prestigious location.
We are proud to offer our services for individuals and businesses in the heart of London.
Set yourself free...
You don't need to wait anymore for your parcel delivery at home or office
Be informed...
Get alert of your items delivery via Text or E-mail.
Courier Services
Worldwide parcels and excess baggage delivery via Fedex, DHL, UPS, TNT courier services from this location.
Book a collection online.
No account required
Fast and reliable service
Special online rates
Hassle free service
All paperwork provided
Free collection
Free packaging
Open 7 days a week
Students discount:
Students discount on dissertation printing and binding services. (Students must have a valid student ID card)
Business deals:
Special rates for businesses on large volume jobs which includes printing,
photocopy and scanning as well as booklets, posters, flyers, leaflets
Internet Access Passes:
Coming Soon!
4 Little Portland Street
London W1W 7JB
Tel. 02074090083
Near Oxford Circus Tube Station
328 Vauxhall Bridge Road
London SW1V 1AA
Tel. 02072335836
Near Victoria Train Station
We are open 7 days a week.
Opening hours:
Mon - Fri: 8.00am - 10.00pm
Saturday: 9.00am to 9.00pm
Sunday and : 10.00am to 8.00pm
Bank Holiday
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