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The 4 Lessons Of The Sword
First a quick explanation about what moment this particular blog post is being grown in.
I'm off today, got up and did very hard work out. Had my bi weekly carb up which I feel like I needed but of coarse like everything else the moments before Christmas are often better than the moments after. I'm now at the park in the sun shine. I have been to this park a hundred times and I have never come over to the spot i'm sitting in and it was surprisingly difficult to get my brain to make a new path over here but I did it. Here I am. i wish I had brought a cup of coffee and I'm listening to my good friend Conor Oberest (who I have never met but spend a massive amount of time with) ok on the post.
I have been trying to figure out how to make the things I'm learning practical. I've tried to strip it down for myself. Everything can be made more complex but sometimes making the complex simple is more impressive.
Lesson 1 - Learn
Lesson 2 - Discernment
Lesson 3 - Action
Lesson 4 - Patience
Lesson 1 - Learn - I mean information here - learning to learn is a good place to start
This involves figuring out what you don't know but want to
Learning is like picking up a sword and learning how to use it. This is a long process and will take years for mastery if that is the goal. The skill must be learned. This is the how.
Lesson 2 - Discernment - this is what has been on my mind lately
It is not enough to be a sword master but then you have to be able to know when, where and in some cases who to use the sword on if at all. Sometimes the greatest power is having the ability to use a sword and to not use it. This is very different than not using the sword because you don't know how even though neither one is using a sword.
Remember in the analogy the sword is truth, your truth. Most people never learn the truth of themselves, if they do they then may struggle with lesson 2 not realizing that even though a truth is truth it may not need to be used on someone else at a certain place or time. It is for you alone and if it is true it doesn't need to be externally defined so if you find yourself defending your ideas realize that you are showing where the weaknesses are (yes this blog post is for me)
Lesson 3 - Action - using the sword - once you know how to use the sword of truth and when to use it (far less than the ego would like) you use it even if you use it on a stone - it must be kept sharp a sword that isn't used is not a sword but maybe a paper weight instead. Take action in your life. This involves personal responsibility. You know what you can change and what you can't. A short person can react to being a short in any number of ways. He can get a ladder, he can learn to jump, he can accept his situation for inner peace ect. The one thing he can't do is magically grow tall. Only you know what you can and can't change about yourself. There is nothing worse than having a tall person tell a short person you just aren't believing enough to grow taller. Know yourself and don't let friends or society or social media or your past self tell you about your process. They don't know your insides and my guess is that a person who builds ladders will suggest ladders to a short person even if the short person is in the middle of learning to jump. It is up to you to go back to Lesson 2 and use discernment to know what you really want.
Lesson 4 - Patience
You have learned how to use the sword, when to use the sword, you have used the sword now you wait. This process must be repeated and the final lesson is the patience to let the this build into mastery. I have talked alot about a brain being like a tree in past blog posts and the tree must have time to grow.
I had a friend once who would constantly mention how she quit smoking weed for a month 4 years ago so she didn't have a problem with it. I didn't care that she smoked but it clearly had become a burden to her and "quitting" a thing for a month four years ago is at best a vacation. You see there wasn't enough patience to let the stopping grow into quitting.
Why these 4 Lessons? because every time I think about my situation and what I am frustrated with or don't like I have to ask myself am I applying these 4 lessons. I need to keep learning, I need to keep discerning, I need to keep doing and I (hardest lesson of all) must be patient enough to wait for the first 3 to grow in my life.
Knowing this 4 lesson process it also helps me to know that some things just aren't worth it or aren't worth it right now. I am not closed to who I will be in the future but also am aware of my practical time, energy and recources at this moment. You are the only one who know what you should be doing. Maybe suruviing is what these 4 lessons should be apllied to. maybe thriving? Only you know yourself. I myself have no excuses for my life. There are many swords and I dont know how or when to use very many of them but I am and will have fun doing these 4 lessons ...there is always another truth sword so have fun with it.
This is the best way to use the sword of truth in your life. Respect it. It will cut you just as easily as it cuts someone else. But this life is filled with lies that require a truth sword to not get deceived and lead into a a trap where you have to lie to yourself and everyone else to survive the reality of the situation you find yourself in.
Often the process of learning these 4 lessons is a lonely path. People perfer the known to the unknown. Stay true and keep your sword sharp.
If you are reading this thank you for being a part of my process.
Neurogenesis Vs Depression - Part 2
If you didn't read Neurogenesis Vs Depression Part 1
Theres the link. So heres the thing to know about recovering from depression or at least how I did.
Hard truths
-This takes time - 3 weeks to start and maybe years to really rebuild. All depends on how much damage there is. For me I knew my brain was torn down so I made a conscious effort to rebuild it optimally.
-The things you are doing to survive are probably adding to the problem. No way to grow and shrink the brain at the same time....No Way.... no third way, no cheats. Hard truth deal with it.
-No one can do it for you
The good news is that some of these things you can do while you are still in it. The more you do right the more you will recover. Many people are what i call institutionalized or victim people. They don't want to change they want to complain about why they can't. This is not for them.
also it will effect you socially either way-
If you start down the road to recovering from depression (a sunken or hollow brain) by growing your brain and being happy people will not know what to make of it.
People are used to you being depressed and if you are in their life then it is probably because you are the person they think of to feel better about themselves. Not always but sometimes. This applies to spouses, friends everyone. How will you know? People will leave. They will cheat. They will find aw ay to keep you the same. they will consciously or subconsciously try to keep you less than. They will caution you about being too smart, too fit, too happy......and so on. Pay no attention to these people. Let them go. They never loved you or cared about you they just loved feeling better than you.Very few... ( meaning 1 person) in my life made it through my transition and this person doesn't live near me. I'm sure there are lots of people who would love to think that i'm the same old depressed mess I was in my past life.
Ok now on to the to do list - this is in no particular order and is not everything for more ideas go to The Archive page. These are just things specific to neurogenesis and depression.
(see disclaimer in the footer)
Just try these things for 3 weeks - do them - just do them if you are an addict do them while your drunk or high just do them - it doesn't matter if you think they are ridiculous there is deep brain science behind all this
- eat fish and sea food - lots as much as you want (not fried)
-eat healthy fats (as much as you want)
-go keto (eggs, bacon, beef, butter ect)
-stop sugar all forms the less the better
-move - any type of movement, exercise or other wise
-get nature and natural light - as much as possible
-get your bare feet on the earth
-take cold showers or get cold
-stop looking at screens without blue blocking glasses
-Intermittent fasting - eat in a small window start where you can and go from there try to get to a 6 hour window
-take lions mane mushoom (I recommend mushroom wisdom)
-Take lithium oritate (advanced research) I used
-sleep ....but wake up in the morning and look at the sun (not through a window) before you look at your phone
-meditate - (even iof its only for 5 min)
-deep breathing (even if its only for five minutes
-Try to stop or reduce addictive substances
eat lots of dark chocolate but nothing below 70% better if you tough it out and eat 100% or 90% I make my own savory chocolate
Anything that boosts neurogenesis will off set depression. The more you learn anything the better your brain will be. So if you have any interest start there. if not get interested in finding interests. Try things see what sticks. I now have such along list of things to learn about that I don't have any time to be depressed or to have those old addictions I used to struggle with.
I plan on doing a Part 3 to this series so stay tuned. Please share with anyone you know struggling form depression or getting a benefit from SSRI's as they will benefit even more if they had these behaviors and routines in.
The real key -
-constantly say What If (even if its a what if things get worse you can spin it because they haven't gotten worse yet) and say Then What? keep following it and before you know it things will cycle back. Everything in the universe in cycles. (nothing lasts forever just sometimes its a very long time which lets us learn the only lesson that can remove power from death....patience)
Just remember that the more time you spend forcing your brain to challenge and battle closed negative thinking the more your brain will grow and every battle matters. Look for the excuses.
I go excuse hunting in my mind I search myself for the thoughts I am afraid of and challenge them. IO don't always win but I am now standing in my mind like a blood samurai with dignity instead of a weak little bitch like I was just bowing down to any difficult thought that I couldn't handle.
Maybe your heros aren't really brave at all maybe they are just acting like their heros. Act like yours.
Make this a good story. The only reason depression exists is to give us something to conquer. I'm not grateful I had it.
Neurogenesis Vs Depression - Part 1
Absolutely everything I think seems to be both obvious and profound to me.
When I was younger I was a fat heavy cigarette smoking, alcoholic. I was strategically trying to have various dopamine releases dosed out over time to stay in a perpetual state of spike with no crash......This doesn't work.
Just trust me if you take anything away form anything know that there are no cheats. The low is always equal to the high. This is the law of the universe. Guess what is on the other side of the mountain a valley. Now that you know you can enjoy the hike and realize that change is the only constant and thank god or else we would be faced with the one problem that nature or god or whatever you'd like to call it has which is boredom.
I could talk about this forever but I kind of don't want the secret to get out because if too many people figure out that everything that exists will swing back the other way then there will be no fear, no villain, no fun for the universe to be a hero. So on the the neuro genesis.
I have been into fractals for a long time. I have long thought of a brain being a certain kind of tree in our body.
When I was an alcoholic I was unknowingly chasing dopamine and destroying neuro genesis and my brain. You see alcohol stops the stopper of dopamine in the brain so that you feel good all the rest, the vision issues, the stumbling around, the slurred speech, the black outs all the rest is neuro toxicity or short ( maybe not so short term) brain damage. I did not know this. I just knew that I didn't feel good and that certain behavior made me feel better. I was self medicating strategically.
I didn't have enough neurological margin to make it through the day to invest in long term happy so I had to settle for short term highs. I was depressed. Think about the word depression. Here is the definition
noun: depression
Ok i't s me again. The thing I want you to see is not that I cut out #2 ( it was the great depression econ stuff and I didn't want to get distracted) anyway a sunken place This is a depressed brain.
The point a shirking brain feels depressed and a growing brain feels happy.
A depressed brain relies on short term dopamine highs and a long term happy brain has sustainable serotonin. Dopamine and serotonin are neurotransmitters. They are always changing and I'm not trying to absolutize one over the other but I will say that SSRI anti depressants stand for Selective Serotonin Re uptake Inhibitors meaning that the re uptake of serotonin is stopped altered so there is more of it.
So why is it so hard to break free of depression? Lots of reasons but the one I wanna point out is that neuro genesis is when the brain is growing. This is common in kids because they are learning so much so fast it's common in people who are engaged in all kinds of behaviors that increase neuro genesis.
But happiness is reserved for people that can handle change. The reward of being open to learning is a brain that grows and in turn a happy person. But here is the hard part. When the new pathways in the brain are happening it is like the birth of a new version of you. Giving birth (I've heard) is painful but rewarding. So is giving birth to new ideas and in turn a new brain. If you watch the two videos below you will see one is Neuro genesis and the other is a seed on a 21 day slow image.
21 days is significant because that is about how long it takes for new neuro connections to happen. When I was drinking I was trying to make it through the day. I could never seem to get far enough ahead to make it the 3 weeks to learn and in turn be happy so I just kept living pay check to pay check in my brain depressed.
Realize in the video above (either one) that you are both the roots growing and the ground that is why it is so painful to learn and change. Plus I consciously or subconsciously worried that if I became a happy person I wouldn't be me anymore. I was a drinker, I was a punk and city boy, a smoker I didn't wanna loose myself by becoming some hippy nature guy typing on a health blog while doing my intermittent fasting.
I didn't know better. When you see the plant grow at no point do you think its no longer the same plant even though it is different as it grows. It is safe to change. The change will take time (at least 3 weeks) and you won't hardly notice it.
So growing brains are happy. In part 2 I'll tell you the things I did to get the margin to make it through my days and the weeks required for me to grow my brain along with what you can do to break out of any rut you find yourself.
Just give birth to those new ideas about you being happy. Alcohol and other chemicals stunt and kill out idea babies the same way it does real babies.
Part 2 on the way until grow your brain and be happy.
Loose skin is proof of progress.
After having grown up a fat kid I can say that I still see myself that way.
My Past
I was always very self conscious about my weight. I was the kid with the the shirt on in the pool. The kid with the huge cloths to try and cover myself up. I learned to be funny but not because I like it but because it was a distraction. i learned that the words you have such a cute face and lets just be friends are far worse than insults. I learned that people can be cruel. I also learned that the more you try to hide the more attention you draw not only to the thing your hiding but to your own lack of confidence.
My recent weight loss transformation has been good and bad. I got down to a crazy light weight. One that was unsustainable. It was fun to be in such a small body but my real goal was to get rid of my loose skin. I wanted to see if it was possible. I ended up down more than 100 pounds from my highest weight in life and 45 from my start.
I have thought that a body that is skinny then gets fat can return to skinny easier than a body that was never skinny growing up. I don't have science to prove it but it seems to be the case in terms of loose skin. You see around my body and waist especially I have stretch makes all over. these are skin wounds that never quit return to normal. I have tried everything you can imagine for this. Even at my low 166 weight I still had the loose skin.
I spend most of my time learning for health but more brain health as that is my real passion. Being worried about loose skin doesn't seem to be a good use of thought but it is something I think of every time I see myself now. You see I don't have any fat to speak of on my body except around this loose skin area.
I hope to encourage myself and other with this post.
Loose skin is proof of progress. Scares show the battles you have survived.
I know under my loose skin is a 6 pack. I know how hard I have worked to naturally become a person that no one would have ever known was fat. Most of this is in my head and I don't think anyone at this point would call me a fat person at this point but I still grab my loose skin and feel that I am. Some day I may have it cut off. I think people who do that make perfect sense. Especially if you have lost far more weight than me and the skin is just hanging off your body. In my mind surgery for the removal of loose skin is different than surgery to have your fat removed or your stomach bypassed or something that would induce weight loss with out discipline. No hate on people who have done that it just wasn't my path as I my external is just a reflection of my internal and I needed to discipline my mind.
So to everyone out there like me who just looked in the mirror saw your six pack that is honey coated and felt like you haven't done enough. You are awesome. Do it all for health and let the skin be what it is.
A reminder of how far you have come.
My Life After Veganism
I stopped eating red meat when I was 16. I did this because I wanted to loose weight sand new absolutely nothing about health. Instead I eat a bunch of bread...error.
I moved to California at 30 from Indiana . In small town Indiana I was "healthy" because I didn't drink coke or eat fast food. When I go to California I really started getting exposed to new health ideas. I met a vegan guru who got me convinced that veganism was the way to go.
I even started working selling a vegan health product and for a few years I worked with this person starting a vegan health cafe. I was a vegan. I had a community. I was special. I was ethically superior and far more healthy and everyone else was going to die of a heart attack soon, or so I thought.
The problem was that I was very sick. There are a number of reasons for me being sick and I would not say veganism was the only cause of my sickness but I will say that the worst thing to do if you are already sick, especially toxic, is start an extreme diet that will reduce charge and increase toxicity. I was being told as I got sicker that I was detoxing and that it was a good thing. This is a common error in alternative health. Sometimes there is a healing crisis and other times the thing you are doing is just causing a crisis. How do you know?
Wait before everyone gets up in arms let me explain. My understanding of diets in general is that light is the primary factor. The Eskimo and the person at the equator eat different. The Eskimo needs to be cold to condense the mitochondria for higher energy out put. Th Eskimo needs to be ketogenic as fat contains more calories than protein and cards. The Eskimo needs to eat lots of fish for dha to convert sunlight to dc current in the body. Plus in nature there just aren't many carbs available.
The person at the equator has tons of light, they can be vegan. Carbs grow on trees year round. If you give a banana to an Eskimo the light it contains from photosynthesis will communicate to the Eskimo that it is summer in the winter causing a circadian glitch.
Let me be clear any one who gets off a standard american diet of junk food is gonna get better. Vegan ism in my experience is a first world, out of touch with nature, egotistical religion. That was my experience. i don't care personally what anyone eats. If you are at the equator consider veganism, if you are an Eskimo don't even think about it. Everyone in between should make themselves subject to the seasons.
I have found that there are a number of essential substances that I can't get from plants. I mentioned dha earlier and had my genetics done. Omegas from plants don't convert well and my genes convert them very poorly. I stopped being a vegan a few years ago. Why? I was desperate to feel better. The guru vegan was eating eggs and fish all along. When I asked him about this he said salmon swim up stream to die so there is no bad karma for vegans to eat them. True story, that ridiculous. I have found based on my location the healthiest diet is a cheating vegan diet. Since most vegans I know who cheat actually do well.
I don't want to get into ethics too much but there is agriculture and if you have seen land cleared for plants no life is there. What is more important a cow or a gofer? I don't know it's just what I ask vegans because it shows the problems with the ethics of the thing.
I stopped being a vegan with eggs and as soon as I ate that egg it was like my brain turned back on. Then fish then after not having red meat since I was a 16 I started eating beef and other meats, oysters and on and on.
If you have seen my sight you will see I don't eat much and when I do eat it is very high quality so most people aren't talking to me when looking at meat eater.
Meat eaters who have fried carbs with meat are different. vegans who drink vodka are different. Anyone can be more or less healthy on any diet. I have found what works for me.
Like most religions veganism will stay around but I have a feeling if people couldn't cheat that nature would solve the problem of veganism pretty quickly. Now the carnivore diet is gaining popularity. vegans created this with their extremism. I think the carnivore diet has many of the same problems as veganism. Why deny yourself basic beneficial substances for a label. I will say if I had to do one or the other I would no doubt be a carnivore.
I feel much better not being vegan. This is my experience. I will say that vegan or not most people are eating too much too often. Keep it balanced my friends.
a few Months of CrossFtit
I did a Blog Post from a while back when I was very new to cross fit
Modified Crossfit for fat loss
I've tried to play the slow game with crossfit as I really like it and want to be doing this type of work out for years to come.
I've continued to go and seem to have found my routine with it. I go twice a week, do my own lifting at the gym (which has turned into me basically dancing) and I do 1 day cardio (on my full fasting day) with 2 recovery days.
This has been a good thing and my crossfit has a day that is more lower body and one that is more upper body so that has been great.
I lift very light at crossfit for a few reasons -
- I am cutting weight so not able to really build muscle, instead I am lifting to tell my body that the muscles are being used. This way when the body is looking for fuel sources it will be forced to use my unused fat since my muscles are being used. I do the cardio to stimulate my lymph system. The fat loss comes from my intermittent fasting. I am sure to consume carbs after crossfit to strategically spike my insulin to feed and maintain the muscle. If I didn't do this I think the intensity of the crossfit would break my system down.
-I have a bit of an injury with my arm and I don't ant to make it worse. It would be so easy to ghte wrapped up in the competitive part of crossfit and push myself harder than I should. I've tried to resist the temptation.
- I have never done these type of lifts before and I want my nervous system to learn the motions with light weight so that I get the form locked in and then I plan on increasing weight later
-I'm soar from what I do and so why increase the weight. If what I'm doing was effortless I would increase but even with the light weights I am very soar. Plus I am trying to find the sweet spot between the weight and number of rounds I can do in time. More weight would exhaust me much faster.
Crossfit has lots of great components helping with psychology of a workout and has definitely helped me push my intensity. I haven't been to any other crossfit gyms so I have no idea what they are like. I'm sure I will try one just for contrast at some point. I did go 3 times a week along with my other workouts once and I just couldn't recover enough.
Crossfit for weight loss is tough but it has been a good tool. I have lost so much weight from using the protocol https://www.alexanderprotocol.com/
I plan on switching gears at the end of the month from a weight loss plan to a muscle build phase as I can't get much skinnier. I think this will make crossfit even more fun as I will have enough food to actually build my strength.
If you haven't tried crossfit try it. don't get too wrapped up in the competitive part and don't get injured but do see what you are capable of.
If you are in the central coast area come visit Grover Beach Crossfit
Breaking through a wall
I was on a steady weight loss track but my loss motivated me to go even harder on my diet and workouts. I kind of crashed this week. Physically and mentally. I would expect this and It's why I have built a medium intensity week into the month on the high intensity protocol that I am on. I was pushing myself really hard. I have been really sore from the workouts and really hungry. I'm tearing my body down and need to make sure to get enough food in my window to recover. I have been letting myself eat more food, rest more and recover. Also it's clear that summer is over and now that its cold at night I sleep very deep. I feel like this week has been good for my sustainability and also my body composition.
Tune in
There is a place in between too much and too little find it and follow it.
From NOgi to Yogi
When I first came to California I tried Yoga. I went to a studio and I was the only guy besides the teacher. He was a somewhat ridiculous person like something out of a movie. I am not a flexible person, I don't think I have ever touched my toes. The other thing about me is that I am very much a fringe person. I tend to avoid group activities and prefer to be one on one with someone than in a group. If I am in a group I like to be in the back corner. I still have a lot of punk in me. Anyway, the teacher pulled me up in front of the class had me try the move which I couldn't do and told the class "This is what tight looks like". I didn't go back. In fact I became a devout NOgi I was into health, consciousness, meditation and no yoga. I would joke about how everyone in California goes wine tasting, wants to travel and does yoga. Me being someone who is interested in things that are different from the normal standard cookie cutter clone people that seem to permeate society. I wanted nothing to do with Yoga.
Fast forward several years. Last fall I decided to give yoga another chance as I am older now and have very much realized that no one cares what I do. I had a great experience and after my yoga class last night I felt like this would be a fun thing to write about.
I still like to be in the back corner, I always hope the instructor won't come correct me or bring me more props because I can't do the pose right. Not because I care but only because I can get into a head space where I want to really relax and I know that I'm not very flexible. I only go to the restorative classes. It has worked out that I can do crossfit come home eat and then do a restorative yoga class and it's the perfect balance of activities.
The lesson for me here isn't just to not put all yoga in a bad box because of a one bad experience but also for me to keep pushing my comfort zones in different ways.
If you haven't tried yoga give it a shot it can be great There are so many different types. If one doesn't do it for you try a different type. I'm so glad I'm no longer a NOgi.
Solar Powered Living
I'm on my fasting day. I do intermittent fasting on pretty long daily fast and it has been great but once a week I skip my eating window and do a 44 hour fast. based on my tracking this is when I really am getting the weight loss aggressively as it takes about 3500 calories to loose one pound of fat and between my daily expenditure and the fasted cardio that I do on this day I tend to loose that pound and then go back into my intermittent fasting so I never eat more to gain the fat back. It's worked out well so far but this post isn't really about fat loss.
On my fasting day and in my daily fasting window I have found that sunshine and better sun shine while I'm grounded feel like eating. Now let me qualify that I'm not saying we don't need to ever eat I'm saying that I look forward to the moments I can get sun like I used to look forward to meals. On my lunch break I lay in the sun. Yesterday on my fasting day I was set to go to the gym to do my cardio and thought I want sun and went and ran by the beach and after walked in the ocean. This was so much better. I have known about the befits of light and electrons for a while now and have had this page on my site(check out the quantum health page for more info) Quantum Health
All about how light is carried on electrons and how we get light through eating but also through direct sun
It is one thing to know something and another to experience it. As I am fasting I can tune in so much more to the sun light. I have lived near the beach for almost a year and am finally tapping into its power. Which is ok. It takes time to incorporate new behaviors into my routines. I just know that I live in a place that other dream of visiting to see the sun go down over the ocean and I feel a deep gratitude for this opportunity.
Get sunlight!
My Thoughts On A Few Weeks Of CrossFit
I never had any desire to try cross fit. I like going to the gym with my head phones on and doing my own thing. I was never the competitive type and am not into group activities. With my new routine someone was telling me about all the benefits they have gotten from crossfit and that I need to give it a try.
I did and I Plan on sticking with it. It has been good for me to approach it thinking about the brain and how I learn.
Cross fit has pluses and minuses which are often the same thing, double edged sword.
The social aspect
Doing a workout with other people has a way of immediately making me try harder both because of the encouragement and because I don't want to look weak not that anyone else cares but more for my own self perception.
The time aspect
doing as much as you can in a certain amount of time make me compete with the clock. I go harder knowing how much more I have to go.
The downside to both of these aspects is that there is a subconscious push to sacrifice form to do more than I should. I see the potential for injury, which was what I always heard about crossfit before I started it. I have never most of the lifts before and luckily I know that this is mostly a situation where my brain needs consistent repetition of the new motion for me to be able to hold form and then I can worry about adding weight. The temptation is to add weight when the people around you are lifting way more than me. I have learned a ton about form since being there and am definitely working muscles I haven't before. When I first started I say my weight loss plateau a bit as I was so hungry and so sore, which I would expect.
I also see the temptation to go all the time. i have continued my workouts and have inserted the crossfit into my routine and so I've been going about twice a week. This seems to be a good amount that allows me to recover and do my other workouts. It fits with my routine. I will say that crossfit has made the workouts I thought were tough that I was doing by myself look weak.
This has also worked out really well with my intermittent fasting. The way it has worked out is that one day a week when I do my 44 hour fast I break the fast with a coconut water cacao, essential amino acid drink and then go to crossfit. This makes the workout very tough as I haven't eaten anything besides this but to fit the fast and the croff fit in it works out this way. Knowing I get to eat after is motivating. I live close enough to walk to crossfit and when my schedule allows I walk straight to the beach and jump in the ocean after which is great.
Intermittent fasting - Crossfit - Ocean Dive - Food - Restorative Yoga - Sleep
is a pretty amazing routine that I can do twice a week.
To sum it up- I like crossfit- I think I know enough to avoid the downsides, specifically I don't want to injure myself and I want it to be sustainable. I don't have the mentality that fits with crossfit which is why It's good for me to get out of my comfort zone. i have only been to the one I go to and have no idea how different it is from other cross fit gyms but if you haven't tried it you should.
Rob Alexander is on a journey to learn not just about health but everything else.
Blog Introduction
I wish I would have started this at the beginning
of my current routine to show the results as I
went but not too late. This blog will be
specifically for health. It will give updates on
my progress, show things I'm looking into,
trying and explain alterations to my routine.
I will try to share things I'm looking into or find
interesting. Largely so I can go back and have a
record of different ideas as many times there
have been things I've learned and then have put
on the back burner just to bring them back out
For health and fat loss check out
The Alexander Protocol
ADDITIONAL health Information
The Archive
- Articles - Lists - Resources - Blogs - Videos -
The Protocol
1 Program With 5 Factors That Are Synergistic
Grammar Disclaimer
Please don't pick apart the grammar on this blog. I am
a better talker than a writer and to be honest if I
have to really spend lots of time on the editing it will
make this work and I want it to be a fun way for me to
get my thoughts out of my head and onto this
platform so I know that they are there but frees my
mind to move on to new thoughts, enjoy.
Fun article
May 2019
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A decade ago and years before that, in One-Day international cricket, the score of 250 was considered as a good total to defend but in the modern day cricket the score of 300-350 is not considered safe these days. It was unimaginable 10-years back that an individual would score 200 runs, but in modern day cricket three Indian players have scored 200 runs out of which Rohit Sharma has scored 200 runs twice which is a great record.
There have been 6 teams in the World which have crossed 400 times in the recent times. In 2006, Australia scored 437 but South Africa chased this huge score of 438 in that match. In 2013-14, Australia scored twice 350+ and India chased it down both times. It shows that with invention of T-20 cricket the impact is evident on One day International cricket. The pitches these days are batting friendly.
In Modern day cricket, there have been many impact players which have the ability to destroy any bowling apart. These players are Virat Kohli, AB de Villiers, Chris Gayle, Rohit Sharma. They know how to bat and pace their innings accordingly. The new regulations have also helped the batsmen to score runs at good pace.
In test matches, also the players play in a positive manner. The likes David Warner, Virat Kohli, Kumar Sangakkara have showed the way to play in One-day International cricket.
In India, where the pitches are so flat, the score of 300 would not look so safe because of short boundaries. Yesterday, AB de Villiers played one of finest innings in modern day cricket scoring 149 off 44 balls to decimate the West Indies bowling apart. He also broke the record of the fastest century in One day international that was previously held by Corey Anderson of New Zealand. Gayle is also a special player which can destroy any bowling attack.
In future, if this type of hitting goes on, even the score of 450 can scored. After watching yesterday's innings of AB de Villiers one can say the he is one of the best batsmen in One day cricket at the moment.
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BetPTC.com Stakes Analysis
BetPTC.com / Weekend Stakes Preview / Ed Meyer
Pimlico Race #10 - The G3 Gallorette - 1 1/16 on the turf - 4:05 pm EDT
BetPTC.com Selections / #4 - Mitchell Road / #7 - In the Lee / #1 - I'm So Fancy
#4 Mitchell Road is a daughter of English Channel for Bill Mott. Joel Rosario is aboard and they've been off for three months. She is seeking her third straight and Rosario should send right to the front. She is 6 for 6 ITM and a solid candidate for the win. #7 In the Lee is a daughter of Tapit for Shug McGaughey. This is her 2nd start of the year and beaten chalk at Keeneland last out. Shug wins 26% coming back off a beaten favorite effort looking for payback. #1 I'm So Fancy comes from the barn of Arnaud Delacour with Florent Geroux in the saddle. She's been off for 8 months and gets first time Lasix where the trainer wins 31%. She comes in from the Curragh in Ireland and Delacour wins at a solid clip with fresh runners.
Race #11 - The G3 Chick Lang - 6f - 4:42 pm EDT
BetPTC.com Selections / #8 - Preamble / #7 - Pyron / #3 - Malpais
#8 Preamble comes in for the Rodolphe Brisset barn. 2nd start of the year and has Florent Geroux in the saddle. He is a perfect 3 for 3 and cuts back to 6f. The barn wins 19% with graded stakes and 23% second time off the shelf. He'll get a perfect stalking trip breaking from the outside. #7 Pyron hails from the barn of Steve Asmussen with his main rider Ricardo Santana in the saddle. This son of Candy Ride is a perfect 2 for 2 and ships in from Oaklawn stepping in class. Look for a stalking trip and Santana to hit the gas at the quarter pole. #3 Malpais comes from the Joe Sharp barn with Luis Saez in the driver's seat. Ships in from Charles Town turning back in distance as he looks for his 3rd straight win. This son of Hard Spun has wicked speed and may be tough to catch.
Race #12 - The G2 Dixie Stakes - 1 1/16 on the turf - 5:39 pm EDT
BetPTC.com Selections / #12 - Catholic Boy / #11 - Inspector Lynlee / #5 - Have At It
#12 Catholic Boy is a son of More Than Ready with Javier Castellano in the saddle. He's been off six months since the B/C Classic and sports two bullet works. He is 4 for 5 with wins on the sod and Castellano wins 24% on the grass. Look for a mid pack closing move around the turn. #11 Inspector Lynlee is a son of Lemon Drop Kid for Shug McGaughey. Jose Lezcano is the reinsman and exits a perfect prep winning at Aqueduct. He gets added ground and will launch a strong closing effort. #5 Have At It a son of Kitten's Joy for Christophe Clement. He's been vacationing the past five months and faced some tough guys last year. He's a perfect stalker and Jose Ortiz in the irons is a real plus when they turn for home.
Race #13 - The G1 Preakness Stakes- 1 3/16 miles dirt - 6:48 pm EDT
BetPTC.com Selections / #4 - Improbable / #2 - Bourbon War / #7 - Alwaysmining
#4 Improbable is a son of City Zip for Bob Baffert with Hall of Famer Mike Smith in the saddle. This closer was a beaten favorite in the eventful Derby and he's faced some of the toughest runners this year. He is 5 for 6 ITM lifetime and looks for a solid effort to rebound off his KY Derby performance. #2 Bourbon War is a son of Tapit and gets blinkers for trainer Mark Hennig. He's been off since for the G1 Florida Derby and this long range closer has Irad Ortiz in the saddle and he wins 22% with this type of runner. #7 Alwaysmining is a son of Stay Thirsty with Daniel Centeno in the irons. He has a quick turn of foot and plenty of early speed going six in a row. He won the Federico Tesio which has been a long time prep for this race.
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- AS OF WEEK #11 (May 11, 2019)
|Wk 3
|Adrian E
|Wk 3
|Bernard H
|Wk 3
|Bill M
|Wk 3
|Brian N
|Wk 3
|Christopher L
|Wk 3
|Craig S
|Darryl L
|David N
|Wk 3
|Dennis T
|Wk 3
|Donald N
|Ed M
|Wk 3
|Ellis S
|Wk 3
|Frank M
|Wk 3
|Gerald C
|Wk 3
|Gerald P, Jr.
|Wk 3
|Gerald P, Sr.
|Gerard R
|Wk 3
|Glen S
|Wk 3
|Greg B
|Wk 3
|Gregory L
|Jeffrey F
|Wk 3
|Joel P
|John F
|Wk 3
|John G
|Wk 3
|John S
|Wk 3
|Joseph S
|Wk 3
|Justin G
|Kevin M
|Wk 3
|Kevin W
|Wk 3
|Kyle F
|Larry H
|Wk 3
|Lawrence K
|Lester I
|Wk 3
|Matthew B
|Michael M
|Wk 3
|Michael W
|Wk 3
|Mike E
|Wk 3
|Mitchell F
|Wk 3
|Patrick G
|Wk 3
|Rich M
|Wk 3
|Rick V
|Robert F
|Wk 3
|Robert S
|Ron G
|Ron K.
|Wk 3
|Sammy R
|Wk 3
|Scott C.
|Wk 3
|Shaun B
|Shawn T
|Wk 3
|Stephen W
|Steve W. Sr.
|Steven F
|William D
|Players w/10pts+ bolded
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a Primer from Sky Racing World
The following is a quick guide to help you to better understand the main differences between Australian racing and the rest of the world.
Post Positions/Weights
If you bet on horse number 1 don't go looking for it to start from the inside gate. There is just as much chance that it could be drawn in post 16. In Australian races, the field is assembled in order of weight. The horse carrying saddlecloth number 1 always will have been assigned top weight or equal top weight. If there are 24 horses in a race, the horse carrying saddlecloth number 24 always will have been assigned the minimum or co-minimum (set-weight races notwithstanding). Once the horses are assembled in order of weight, the draw for post position takes place.
This will prove the biggest initial challenge to players here, primarily because of the differences in the way races are written. Because there are very few claiming races in Australia, many races are designated for horses which have won the same number of races. Most horses start out in maiden races. When they win, most will then come back in a Class 1 handicap, which means non-winners of two races lifetime .
The best pointer to use when handicapping an Australian race – given that many races in the past performance lines will read Hcp (Handicap) or Mdn (Maiden) – is to note the value (purse) of the race or the track class. All Australian tracks simulcasted are designated a "track class" of either (in order of quality) Metropolitan, Provincial, or Country. These designations can be found in the official past performances lines next to the track name as (m),(p), or (c).
Watching a Race
The style of Australian racing is more European than American. First, all races are on the turf. Racing is conducted both clockwise and counter-clockwise depending on the region of the country. A good trip plays an even greater part in the outcome of a race in Australia than it does here. There are several reasons for this – primarily, the larger fields, slower initial pace and tighter racing. When handicapping, pay attention to starting points and layouts of each track. The length of the stretch and tightness of the turns can differ greatly between tracks and have a definite impact on race tactics and outcome. The player looking to identify a track bias will have to do it on a day-to-day basis. Unlike tracks in other parts of the world, it is very rare for a racetrack to race on consecutive days.
The Simulcast
Because of the larger average fields, there are now 24 betting interests available. Rarely will you see a field of 24 go to the post, the Emirates Melbourne Cup (GI) is an example of a race that allows for 24 runners. A few times a week, there will be races that allow for 20+ runners, one can usually find these on Tuesday/Friday nights where we feature racing from the top level metropolitan tracks in and around the major cities.
When watching the races, saddlecloth numbers can sometimes be difficult to see. It is best to identify your horse of interest by the color of the jockey's silks. These colors are available in the program right above the past performance lines. As a bettor you will also find that races from Australia can take quite a bit longer to go official. Due to international simulcast regulations a more comprehensive review and verification process of the results is required before official payouts are made.
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Trump's biggest mistake: Hiring Paul Manafort
When Paul Manafort was first announced as campaign manager for Donald Trump's 2016 presidential election campaign, most Americans asked, "Who?" He wasn't exactly a household name at the time, but reports started trickling out that painted him in a negative light. It was still during a time before the media started really going after then-candidate Trump, so Manafort wasn't as heavily targeted as he would have been had his tenure lasted well into the general election season.
But even a cursory investigation into Manafort's past revealed very startling information. His ties to both the Russians and Ukrainians were evident, as was his penchant for playing political hardball. Perhaps this was what was so appealing about him to candidate Trump who is known as a fighter. But alarm bells should have been ringing loud and clear that Manafort was the kind of guy you wanted on your side if you're trying to circumvent the government, not when you're trying to become part of it.
None of this seemed to concern candidate Trump. If anything, it made Manafort appealing enough to give him the reins over the campaign for a short period of time. It was during his reign that Manafort was able to do serious damage that is now coming back to haunt the President.
Reports of polling information being given to Russians who had ties to their intelligence agencies may be the smoking gun Robert Mueller has been holding for a while. When he declared last month that Manafort's plea deal was done because he had told lies while allegedly cooperating with the investigation, many analysts assumed there was something important in Mueller's pocket. Manafort had already been convicted at that point on separate charges. His cooperation no longer needed to be secured.
If Mueller has evidence the Trump campaign was feeding sensitive information to Russia they could use to help candidate Trump win the election, this is the big C-word – collusion – and it would have been as close to the orbit of candidate Trump as anything we've seen so far. Forget meetings with Trump Jr. Forget Michael Flynn's meetings during transition. If candidate Trump's campaign manager himself was directly dealing with Russian contacts over sensitive election information, the only thing left for the President to claim is that he was completely left out of the loop by his closest allies.
In the President's defense, this is actually quite possible. Plausible deniability is in full effect here, and whether Manafort discussed his Russian intentions with candidate Trump or not, it will be very difficult to prove it. Knowing what we know about Manafort, there's a very good chance he actually did try to cut deals with the Russians without his boss's knowledge.
While collusion directly between the President and Russian nationals almost certainly didn't happen, this doesn't change one glaring observation about the President. He doesn't pick the "best people" as he often claims. He surrounds himself with people like Manafort, Steve Bannon, Roger Stone, and a gaggle of nefarious characters who have all gotten the President in trouble by association. These aren't good people. The President's orbit has been littered with the type of swamp creatures he promised to get rid of when elected President.
None of this is likely to impact the President directly. But he desperately needs to put the Mueller investigation behind him before the 2020 election season ramps up. He put his trust in the wrong people and that trust is going to come back and bite him.
It's ironic that the people who helped him win his first election may be the people who cost him his second election. With the rise of radical leftism in the Democratic Party, now is not the time for vulnerability in the GOP's 2020 candidates.
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Culture and Religion
Strait is the gate and narrow is the way: Churches, stop pushing a 'wide gate' doctrine
The lukewarm nature of the modern church is easy to see when we look the way they handle faith and salvation. Churches seem to be very against the concept of the strait gate and narrow way as described by Yeshua. This should change.
Even if your church won't change, you personally have the license to do so.
Matthew 7:13-14 (KJV)
13 Enter ye in at the strait gate: for wide is the gate, and broad is the way, that leadeth to destruction, and many there be which go in thereat:
14 Because strait is the gate, and narrow is the way, which leadeth unto life, and few there be that find it.
Rather than go into details in this article, I'll leave it to this video I made a while back.
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Culture and Religion
Did Jesus die exactly 1000 years after King David died?
History doesn't tell us exactly when Yeshua was born. Luke tells us that He was about 30 years old when He began His ministry and we know it lasted approximately three and a half years.
And Jesus himself began to be about thirty years of age, being (as was supposed) the son of Joseph, which was the son of Heli, – Luke 3:23 (KJV)
We know that King David died in 970 AD. The math might start sounding pretty cool at this point, but I'll elaborate.
Scholars put Yeshua's birth to likely fall in the 6-4 BC range. Experts place the range of His death (and resurrection) between 30-33 AD as a result of the data that they've worked out.
If He did die in 30 AD, that would mean that he died exactly 1000 years after his human ancestor King David.
Some will point out that the calendars were changed, going from 364 to 360 up to 365 at different points within this time range across the various regions, but using the accepted calendars, we can claim that it's possible for it to be a 1000 year gap. Knowing the amazing order and precision with which our Father has established His creation, it wouldn't shock me to find out some day that it was precisely 1000 years all the way down to the second.
Will you help revive the American Conservative Movement?
Culture and Religion
The sons of God in Genesis 6 were not the sons of Seth (and Nephilim were really giants)
There are two camps of hermeneutics about how to reconcile the strange verses in the beginning of Genesis 6. We would like to demonstrate that the popular one is distinctly wrong and that the less popular one often takes Bible scholars down the wrong path.
It's easy to see why the early church was very averse to the proper interpretation. They didn't want to scare those new to the faith off with strange discussions of evil angels coming down to earth to take wives of human women, so they came up with an alternative to the obvious interpretation to better fit their sensibilities.
And it came to pass, when men began to multiply on the face of the earth, and daughters were born unto them,
2 That the sons of God saw the daughters of men that they were fair; and they took them wives of all which they chose.
Genesis 6:1-2 (KJV)
The common interpretation is that the "sons of God" were the sons of Seth and that the "daughters of men" were the daughters of Cain. The phrase for "sons of God" in this verse, Bene Ha'elohim, is used many times in the Bible and always refers to divine creatures created by God. These were angels. That's all there is to it.
For easy proof of this, we simply need to apply logic to a verse that follows.
There were giants in the earth in those days; and also after that, when the sons of God came in unto the daughters of men, and they bare children to them, the same became mighty men which were of old, men of renown.
Genesis 6:4 (KJV)
Sons of Seth that married daughters of Cain would not be able to yield giants (or as they're called in other translations, Nephilim). Many of the earliest translations try to distort the words to fit their hermeneutics by saying that these weren't really giants but were just really heroic but evil men. The 1599 Geneva Bible footnote says that "giants" could be interpreted as "tyrants." This is false.
We go into much more depth on this topic and why many of the modern Bible scholars who are properly translating these verses tend to distort the truth in a dangerous way in our video.
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The nation honors President George H.W. Bush
The funeral train arrives for Bush's burial
The funeral train carrying George H.W. Bush's casket -- a special locomotive dubbed the "Bush 4141" -- just arrived at Texas A&M University in College Station, Texas.
The Bush family just got off the train, and we're new waiting for the arrival ceremony to start.
About 700 to 800 people expected to be in attendance. Guests include students, volunteers and singing cadets, and staff from the Bush Foundation Staff and the Bush Presidential Library and Museum, where he will be interred in a private burial ceremony.
Watch the arrival here:
United Airlines remembers the 41st president at Gate 41
United Airlines posted a photo of a memorial to honor the late former President George H.W. Bush.
The memorial to the 41st president is located in Gate 41 at the George Bush Intercontinental Airport in Houston, Texas.
The airline wrote on Instagram:
Take a look at the image:
George W. Bush posted this picture of his father's last ride
George W. Bush posted an Instagram photo Thursday afternoon, looking out a train window at the crowds gathered to say a final goodbye to his father, George H.W. Bush.
"Thank you for making 41's last ride so special," the caption read.
The 41st president's casket is currently on a train bound for the Bush Presidential Library and Museum, where he'll be buried.
Here's the image:
George H.W. Bush's spokesperson, Jim McGrath, also tweeted images from aboard the train, including pictures of the casket and massive crowds outside.
What happens after the train gets to College Station
Former President George H.W. Bush's funeral train is currently on a 70-mile journey to Texas A&M University in College Station, Texas.
The campus is the site of the Bush Presidential Library and Museum. The former president will be laid to rest on the museum's grounds, alongside his wife Barbara and their daughter Robin, who died of leukemia as a child.
There's an arrival ceremony scheduled at Texas A&M University at 4:45 p.m. ET, just as Bush's train arrives.
There will then be another ceremony and the interment at 5:15 p.m. ET at the library.
Crowds are waiting in the rain to see the "Bush 4141" train
As George H.W. Bush's funeral train — a special locomotive dubbed the "Bush 4141" — made its way to the Bush Presidential Library and Museum, crowds gathered beside the tracks to honor the 41st president.
The window drape has been removed from the train car carrying Bush's body, giving onlookers a clear view of the flag-draped casket.
It's a rainy day in the area. Undeterred, lines of people along the railroad waited for the train to pass by to say their final goodbyes.
Watch people wave to Bush's train:
George H.W. Bush is taking the "Bush 4141" train
President George H.W. Bush is on his way to his final resting place. His casket was just loaded onto the a Union Pacific train led by a locomotive dubbed the "Bush 4141" — a train that was built to honor the President's life.
The funeral train will embark on a 70-mile route, taking Bush from Spring, Texas, to Texas A&M University in College Station, Texas, the site of the Bush Presidential Library and Museum.
Bush will be laid to rest at the library, where both former first lady Barbara Bush and their late daughter Robin are buried.
The Bush 4141 was commissioned to honor the former president in 2005. It's painted to resemble Air Force One with a white body, a presidential seal and and long vertical bars of blue.
Watch below:
George H.W. Bush's casket leaves the church
Former President George H.W. Bush's casket was just taken out of St. Martin's Episcopal Church in Houston following his funeral.
"Hail to the Chief" played as it was first carried out. The casket was then carried through an honor cordon to the hearse as the band played the hymn "Praise Ye the Lord."
The casket will now be taken to a train specifically built to honor his life, which will carry him to his final resting place.
A Union Pacific train led by a locomotive dubbed the "Bush 4141" will carry Bush's casket to the George H.W. Bush Presidential Library in College Station, Texas.
This isn't an ordinary train: The Bush 4141 is a rare locomotive that was commissioned to honor the former president in 2005. It's one of only a handful of Union Pacific trains to bear a color scheme other than the company's traditional gray and yellow: It's painted to resemble Air Force One.
Watch below:


text: Cornea. 30(7):825-827, JUL 2011 DOI: 10.1097/ICO.0b013e3182000c94 , PMID: 21150425 Issn Print: Model.IssnPrint Publication Date: 2011/07/01 Print Peripheral Ulcerative Keratitis Associated With Vasculitis Manifesting Asymmetrically as Fuchs Superficial Marginal Keratitis and Terrien Marginal Degeneration Jeremy Keenan;Mark Mandel;Todd Margolis; + Author Information From the *F.I. Proctor Foundation, University of California, San Francisco, CA; †Department of Ophthalmology, University of California, San Francisco, CA; and ‡Optima Ophthalmic Medical Associates, Inc, Hayward, CA. Checking for direct PDF access through Ovid Abstract Purpose:To report a case of bilateral peripheral corneal thinning with an appearance of Fuchs superficial marginal keratitis in the right eye and Terrien marginal degeneration in the left eye.Methods:Interventional case report.Results:A 28-year-old woman presented with bilateral corneal thinning and a pseudopterygium in the right eye and peripheral corneal thinning in the left eye. Laboratory examinations were negative. Over the next several years, the patient experienced periodic episodes of bilateral ocular redness and discomfort associated with gradual corneal thinning. However, other signs of progression were different in each eye. Pseudopterygium growth was observed in the right eye, consistent with Fuchs superficial marginal keratitis. Progressive lipid deposition at the leading edge of corneal thinning was observed in the left eye, consistent with Terrien marginal degeneration. Chronic topical corticosteroid therapy was initiated with little, if any, subsequent disease progression. A perinuclear antineutrophil cytoplasmic antibody (p-ANCA)-positive vasculitis was subsequently diagnosed.Conclusions:Fuchs superficial marginal keratitis and Terrien marginal degeneration may represent different clinical features of the same disease process. Laboratory investigation for underlying systemic disease may be warranted in patients with the appearance of either disorder. Chronic antiinflammatory therapy may be effective in limiting the progression of corneal thinning in these diseases.


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The Royal Madikwe
Madikwe Game Reserve came to life through Operation Phoenix in the 1990s. A former cattle region, it saw the world's biggest translocation of wildlife with over 8000 animals introduced. Today it's a fabulous Big Five destination and the beautiful Royal Madikwe Luxury Safari Lodge is among the best in the reserve.
- Sue Watt, Travel Writer
One of South Africa's largest game reserves, Madikwe lies on the border with Botswana and is four-five hours' drive from Johannesburg, or a one-hour flight. The lodge, overlooking a waterhole popular with wildlife, is a 10-minute drive from Wonderboom Gate or half an hour from the airstrip.
Style & character
The five-star Royal Madikwe Lodge has a relaxed, intimate vibe. Its attractive and spacious Clubhouse is thatch and stone with a sophisticated, natural ambience, sumptuous cream leather sofas and wood furnishings with a single dark-wood table for communal dining. Outdoors, terraces on different levels (one with a firepit for chilly evenings) make the most of views of their waterhole – there's almost always something to see, from common impalas to rare rhinos. Right in the bush, the lodge is partially fenced but wild animals do visit occasionally. British owners Chai and Katherine Patel work closely with local communities: 20% of their profits support education and healthcare.
Service & facilities
Staff at Royal Madikwe are friendly and efficient. Safari guide Doctor is good company with excellent knowledge of the wildlife, particularly the big cats' histories. Activities include bushwalks and game drives, with a good chance of seeing rhinos and even wild dogs. Other activities can be arranged with advance notice including stargazing with astronomer Vincent Nettman, African drumming lessons, and a cultural tour of Gaberone (nearby Botswana's capital). The lodge has a good-sized swimming pool with sunbeds shaded by amarula trees, a gift shop, and a gym and spa opening in June 2019.
- Parking
- Restaurant
- Bar
- Laundry
- Room service
- Pool
- Wi-Fi
- Kids' club
The five suites are spread out either side of the Clubhouse with plenty of privacy. They range from luxury suites to the honeymoon suite to the Royal Villa, with two bedrooms, kitchenette, dining area and mezzanine lounge complete with TV and DVD player. The Sovereign Villa opens in June with three bedrooms. All have wooden decks, plunge pools with sunbeds, outdoor showers and/or baths and views of the waterhole and wildlife. The interiors are elegant Afro-chic with four poster beds, dark wood floors and carvings, high thatch ceilings and fireplaces for chilly evenings. Bathrooms are stylish with drencher showers, twin basins, a bath with a view and Africology toiletries. Mini bars, hairdryers, a/c, safes, and Bluetooth devices are in all rooms.
Food & drink
You won't go hungry at Royal Madikwe. Breakfasts are hearty with buffets of yoghurts, cereals, smoked salmon and avocado, fruit and pastries, with hot meals to order. Other meals are chosen from daily menus in advance. Lunch includes refreshing melon, cucumber and mint soup, then a veg quiche, followed by berry cheesecake. Dinner might be aubergine stack followed by roast quail or Greek veg casserole with apple strudel to follow. The Boma Dinner is excellent, a hot buffet that includes South African chakalaka (veg chilli) and Gemsbok fillet. Classic South African wines including Chenin Blanc and Pinotage accompany the meals. Don't miss the amazing choc muffins on morning drives.
Value for money
Luxury suites at Royal Madikwe start from R6,200pp (around £331) including meals, most drinks, game drives and bushwalks, kids activities, and transfers to/from Madikwe Western Airstrip. Rates exclude the Madikwe Reserve entry fee and conservation levy. Free Wi-Fi
Access for guests with disabilities?
The lodge isn't suitable for disabled guests
Madikwe is malaria-free, so it's ideal for little explorers. Children over 5 can join game drives and babysitters are available at extra cost. Kids' Club activities include bush bumbles, face painting and African story-telling.


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Churches urged to join crusade on road safety
Takoradi, Sept. 2, GNA - The Western Regional branch of the National Road Safety Commission (NRSC) has called for urgent collaborative measures by all sectors of the society. This, the Commission said, include the various religious organisations to check the alarming spate of accidents on the roads. Mr Thomas Bismark Boakye, Regional Coordinator of the Commission said, as part of the efforts to ensure safety on the roads, leaders of the various Churches should make road safety part of their sermons during worship.
"If they can allot only five minutes to talk about road safety to their congregations, half of the battle would have been won". He was reacting to the recent spate of accidents in some parts of the country in which many people including three prominent doctors were killed, at a press conference in Takoradi on Friday.
Mr Boakye reminded motorists and the travelling public, particularly in the Western and Central regions to be extra careful and strictly observe safety measures to save lives and property.
Many communities in these regions, he said, celebrate their annual festivals between July and October and drivers are tempted to overload and over-speed to make extra money, resulting in fatal accidents. Mr Boakye said in spite of constraints, the Commission is doing its best by sensitising the public through meetings, rallies and other for a, including radio talks for motorists to observe road signs and regulations always.
"These had not been strictly observed by some recalcitrant drivers, thereby causing fatal accidents", he said, adding, "it is time for all to join the crusade, because road safety is the responsibility of all". Mr Boakye said the Commission had so far trained more than 8,000 teachers nationwide on road safety education but this had not made the desired impact on safety on the roads.
He commended the media for the tremendous role it is playing to help the Commission to curb road accidents.
Mr Boakye noted that most accidents were caused by the use of imported second hand lorry tyres, and said such tyres were manufactured for a particular climatic condition and therefore, not good for our roads.
Deputy Superintendent of Police, Victor Adusa-Poku, Regional Commander of MTTU said between January and August 2005, the region recorded 623 accidents in which 70 people lost their lives and 725 receiving various degrees of injuries.
He urged passengers to help curb the spate of accidents by reporting to the police, incidents of dangerous driving or misbehaviour by drivers.
Mr Adusa-Poku announced that soon the police would begin to impound unlicensed motorcycles in the Sekondi-Takoradi metropolis. Private cars would under go strict checks just like other vehicles, he said.
He appealed to the media to support the efforts of the police to eradicate crime and other vices in the society.


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Fun Animal Facts You May Never Knew Existed Or Cared About
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Ironic Caricatures About The Modern World That Will Leave A Bitter Aftertaste
Every illustration by Davide Bonazzi tells a story that can make anyone reflect upon the state of the world today. Continue reading »
There's An Online Community About Stapling Bread To Trees
Turns out there's an online community on Reddit with almost 68,000 active members that spend their days stapling bread to trees and sharing their experience online. We truly live in an amazing time! Continue reading »
Ghanaians Have A Lot Of Feelings About This Simple Illustration By Poka Arts
So when Ghanaian illustrator, Poka decided to illustrate one of the goals, it was certain that opinions will be all over the illustration. Continue reading »
This Cheeky Fashion Collection Reminds Us About The Dog-Eat-Dog World
That fashion is a dog-eat-dog world was perhaps the message from French designer Julien David, whose models for fall-winter previews all donned comic canine masks. Continue reading »
This Posterlad Project Is All About Designing Posters. Obviously.
"Posterlad" is a pure graphic design project created by the Czech designer Vratislav Pecka. Continue reading »
Bulgarian Girls Are Crazy About Getting Photographed By Turkish Photographer Ibrahim Kyoseyumer
Another young and talented photographer shows the beauty of Slavic women in his works. We already showed amazing Slavic women portraits from Russia, Ukraine and Poland. Ibrahim Kyoseyumer is a portrait and fashion photographer based in Bulgaria. Continue reading »
Russian Female Putin Supporters Go Crazy About Having Him Emblazoned Over Their Chest
Russian women are being urged to emblazon Vladimir Putin on their chests in a new range of revealing patriotic shirts. With an election due next year, the designs are aimed at boosting support for the Kremlin strongman. The initiative is from a patriotic youth group called 'Project Set' (The Net Project). Some designs expose the cleavage in a love heart which Putin holds in his hands. Continue reading »
One Of About 50 Fiat 599 Ferves Rangers Still Around!
Manufactured between 1967 and 1971. Approximately ten of 50 survivors are in the United States. Made by Turin-based coachbuilder Ferves (acronym of Ferrari Veicoli Speciali), where mechanical components borrowed from various models – Fiat 500F, 600D, 850, Autobianchi Primula – were assembled. This charming 4-seater flaunted four-wheel drive and "Cargo" work versions; some have described it as a small-size SUV or mini jeep… and yet today it is one of some collectors' biggest dreams. Continue reading »
Animals That Look Like They're About To Drop The Hottest Albums Ever
These animals totally knew they were posing for their hotly anticipated album covers. They've got hits for days stored in their nests, and they're just waiting for the right time to send them to radio and top all of the charts. If your furry friend is also plotting a #fire new release this year, plug them into our list below. Continue reading »
Brutally Honest Illustrations About Life
Illustrator and author of "A Sticky Note Guide to Life", Chaz Huton, perfectly sums up the realities of everyday life, and he does it all on sticky notes! Continue reading »
Laze About The House Like A Piece Of Tempura With The Fried Prawn Wearable Sleeping Bag!
The creative folks from Felissimo's humorous YOU+MORE! brand have dazzled us with a range of unusual creature bags and cute animal accessories to brighten up the home, but now they're turning their attention to the world of food, with a brand new item that's set to have everyone laughing around the country. Continue reading »
Hard Truths About Adulthood, From A 29-Year-Old Illustrator Who Tells It like It Is
In September 2015, Mari Andrew decided to start drawing a picture a day. Continue reading »
Employee Cleverly Trolls Her Boss Who Is Never Happy About The Way She's Dressed For Work
June J Rivas's boss made a huge mistake by always criticizing her for dressing "unprofessionally" for work. Now she pays for her mistakes. This is the 'unprofessional' outfit that June's boss had a problem with.
So June filed a harassment complaint. Later, her boss responded with new rules banning all "cultural head wraps". Continue reading »
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Single Family Detached
- 3 beds
- 2 baths
- $265,000 price
- 100162542 mls id
- Square Feet: 1,729 sqft
- Year Built: 2004
Location, Location, Location! Centrally located this GORGEOUS open concept patio home on a quiet cul-de-sac is ready for new owners. Freshly painted and recently updated with NEW flooring, NEW appliances, NEW fixtures and NEW Nest thermostat and HVAC. Over 1,700 sf with 3 bedrooms, and 2 spacious full baths, including a master suite with relaxing jetted tub and separate show. Cathedral ceilings, contemporary lighting and plenty of windows keeps this home feeling light and bright! Large bonus room on the 2nd floor is perfect for office, home gym or 4th bedroom. Plus, plenty of walk in storage. Bring your pets the yard is fenced and ready for play! Just minutes to Barclay Point, Wilmington's new dining and entertainment spot. Close to NHC Regional Medical, shopping, and the beach!
- Site Link
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Courtesy of: CENTURY 21 Sweyer & Associates
Office Phone: +18008480021
Listing Agent: Wendy Thompson
Updated: 27th May, 2019 12:04 AM.
4301 Sunset Woods Dr Wilmington, NC


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Showing Photo About Fireworksqiqigallery 36"x24" Original Modern Abstract Wall with Most Recently Released Abstract Wall Art Canada
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