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Runtastic Six Pack Abs Workout & AbTrainer
by: Runtastic • 122.7K
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by: Runtastic • 122.7K
Published: 2013-10-15, by Peter Warrior.
First off, that's how it went: within the unfathomable ocean of fitness apps, one of them stood out. Of course, fitness is a too vague concept as to encompass everything in a single app, so let's focus in this app for abs for now. In fact, abs are important for too many reasons as to count them here, so it seems a good start.
Have for sure that Runtastic won't magically make you look like Bruce Lee, if you want to brag of your belly that must be earned through will and temple. However, this app can be useful because it gather the best of many similar previous apps. In addition to exercises, videos and useful stuff, its main feature is the "virtual trainer", who keeps track of your progress and gives tips away. This trainer is in practice far more useful than you would expect at first, and if you have the determination to start a plan and a minimum of steadfastness, this app really works.
Give it a go. Do yourself a favor. You'll live more.
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by Peter , Appszoom
Oct 15, 2013
Get those abs out of hiding. If you want sexy abs for summer, the time to start is now! Download Runtastic Six Pack Abs Workout & Ab Trainer to define your abs at home. These ab workouts are amazing! Your abdominal muscles will never look the same. Follow your ab trainer & complete an intense, customized abs workout for men & for women at home!
No time for working out? Not enough cash to hire a personal trainer? Want to work out at home? Unsure how to perform a new ab exercises (i.e. sit ups and planks) in a safe, effective manner? Ab challenge for everyone! Keep your ambitions high with the Runtastic Six Pack Abs Workout & Ab Trainer! Lifelike avatars, Daniel & Angie, guide you through an abs workout for men & for women. 50+ HD tutorial ab exercise videos help you maximize your core strength and overall fitness. Get the Runtastic Six Pack app today & get your abs and core defined like never before!
* Male & female avatars take you through a variety of sixpack & ab exercises step-by-step to make the most out of your abs training. Yup, there are specific abs workouts for men & abs workouts for women!
* 50+ HD instructional ab workout videos (bicycle crunches, planks, sit ups and MORE)
* Three levels of a scientifically developed training plan for your abs and core workout
* Chromecast: Say goodbye to small screens & conveniently watch all ab exercises on your PC or TV screen via Chromecast.
* 10-week Training Plan full of amazing & effective abs workouts with your personal ab trainer
* Pre-defined abs workouts, including: The 7-Minute Workout, Insanity, Shape Up, Six Pack Junkie and more! Perfect way to pump up your abs training.
* My Workouts: Create your very own customized abs workouts. Set your abdominal mucles on fire!
* Filter ab exercises by level and specific abdominal muscles
* 50+ unique "Tip of the Day" messages to keep you focused & on track
* This ab trainer app works with smartphones & tablets!
* Absolutely no gym equipment required for your ab workout – use this six pack & ab exercises app anytime, anywhere for your abs workout for men & women.
* Improve overall fitness, abdominal muscle definition and weight management
* Track six pack training sessions & overall progress using detailed graphs
* Share your fitness accomplishments, photos & tips on Facebook, Google+ and Twitter directly from your abs training app
* Integrate your Runtastic Six Pack ab exercises and sessions with your MyFitnessPal account
* Upload all Six Pack activities to Runtastic.com
*** Some app features only available in Full Version
* Classic sit ups
* Cross-body crunches
* Oblique crunches
* Planks
* Mountain climbers
* Hip drops
* Leg raises
* Core twist
* Side bridge
* Plus, many more core and ab exercises to strengthen and define your abdominal muscles.
Whether you're a nutrition & fitness junkie, a busy stay-at-home mom or a business traveler who is always on the go – the Runtastic Six Pack app is perfect for you and the best ab workout app out there! All ab exercises will help you lose weight, strengthen your abdominal muscles, ditch the belly & get the flat tummy you've always wanted. Follow our instructional ab workout videos & easy-to-use plans - anytime, anywhere.
Remember: Don't keep your hard work & flat tummy accomplishments to yourself! These ab exercises are for everyone! Motivate your friends to try this ab workout too by sharing your completed sessions, "My Workouts" custom results and "Tip of the Day" favorites online via Facebook, Google+ and Twitter.
Runtastic is all about health & fitness apps! Check out more of our apps to help you reach your fitness goals at http://play.google.com/store/search?q=pub:Runtastic
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At the fall/winter 2014 men's shows in Milan, Italian tailoring continued to explore its softer side. Designers kept trousers trim and continued to show more casual wear, like the ones we saw in London last week. Here are the five best collections from the set.
Frida Giannini's sexy, streamlined collection for Gucci ran the gamut from dusty pastels to dense, monochrome black. Narrow trousers contoured the thigh and cropped at the ankle, and were worn with chunky-soled shoes that grounded each look. A torso-trimming, double-breasted coat with leather lapels added a subtly subversive touch.
Tomas Maier built his entire casually elegant collection for Bottega Veneta around versions of simple athletic pants. He paired the elastic waist cuffed trouser with weekend-ready leather tops, cropped jackets and hearty knits. Softly tailored suits in glen plaids had bright, dip-dyed trims for an added artisanal detail. A double-faced wool coat featuring the unexpected harmony of black and brown, a big color combo this season, was the ultimately versatile piece.
Stefano Pilati, with the aid of numerous scientists, astrophysicists and a giant LED screen, created a planetarium of sorts complete with actual sounds from space for his second Ermenegildo Zegna show. The galactic backdrop was a clever allusion to the leaps and bounds he's made with fabric technology and new cuts for the historic Italian fabric and tailoring house. A burgundy bomber sprouted a shawl collar — which is positioning itself to be the lapel shape this season — in trad British hunting plaid, which peeked out below the waistband. A mismatched checked trouser in the same rich dark tones finished off the stellar look.
Season after season, Consuelo Castiglioni has presented her Marni men's wear collection on a set of racks, which feels more like a showroom market appointment than a fashion show. Now that the presentation is housed in new, larger company headquarters, a proper runway show would be an eventful addition to the schedule. A master of proportion play, she layered a bomber jacket onto a parka, paired them with diamond-quilted shorts worn over melange knit sweatpants and topped it all off with a matching knit beanie and jaunty black goat fur scarf.
Jil Sander has left the building — again. And this time it looks to be a permanent departure given that it's the third time she has cut ties with her namesake brand. This season, her signature style of minimal luxury was left to the capable hands of an in-house design team. A charcoal grey knit bonded to neoprene lent volume to a crewneck that was worn with a heavy flecked wool trouser in a much lighter shade. The chunky platform shoes pulled it together.

subset: commoncrawl


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Search the Community
Showing results for tags 'vibration'.
Found 21 results
Non-linear Modal Analysis
Arul posted a topic in Altair OptiStructHow to conduct Non-linear Modal analysis ?
Random Vibration
Fou posted a topic in Altair OptiStructHow to resolve this error.. I am using HyperMesh/Optistruct? Messages for the job: *** ERROR # 2813 *** TABRND1 referenced by RANDPS data returned a negative value for each frequency. This is probably due to extrapolation of the TABRND1 data. No results can be calculated. *** PROGRAM STOPPED: FATAL ERROR(s) ENCOUNTERED.
Output file format for Modal / Grid participation
Arul posted a topic in Altair OptiStructWhat is the format file to import in Hyperview NVH Utility for Modal participation Analysis? & What are the cards to activate to extract the output format for modal participation factor analysis from Normal modal analysis / FRF analysis ??
sandwich beam with viscoelastic core
durukanbdilek posted a topic in Altair HyperMeshI would like to model sandwich with viscoelastic core (foam) in order to vibration and damping analyisis but I cannot find viscoelastic material card
Saving and Retrieving Normal Modes Analysis Results
Subhu posted a topic in Altair OptiStructHello Everyone! I am doing a response spectrum analysis an like to retrieve a eigenvalues and vectors from normal modes analysis which has already done. I hav saved the eigen value using EIGVNAME = modes and EIGVSAVE = 100. The file is has saved as modes.100.eigv. While doing RSPEC, I retreived the eigv using EIGVRETRIEVE = 100 and same EIGVNAME. But Solving throws an error as, *** ERROR # 372 *** Number of MPC constraints in file modes.100.eigv 474 does not match current value 0. Can Someone figure it out . Thanks in Advance -RathinaVel
A propeller shaft experiences opposing torques on its ends, while rotating. What types of analyses are generally carried out on a propeller shaft, apart from static, modal, fatigue? What are the reversing loads to be given in a fatigue analysis? (The only reversing force that comes to my mind is the shaft's self weight, acting sinusoidally. Are there any other reversing loads in a rotating shaft?)
Structure importation from HyperView to Feko
HOUASLI posted a topic in Altair OptiStructHello guys, I studding the deformation of a structure (plane) in HyperMesh (with the Optistruct tool ), so after having the deformation in HyperView I want to export is to Feko to do an electromagnetic simulation. How can I do the exportation from HyperView to Feko? And witch extension type of file I have to export from HyperView to Feko to have a geometry in Feko and not a mesh. Here you have the "*.hm" file that I am studying attached. Thank you for your help. Regards, Samir. direct_response_flat_plate.hm
RMS Stress from Random analysis
Arul posted a topic in Altair OptiStructHow to get RMS stress from random response analysis in optistruct? pls share the procedure for that.
dynamic analysis Dynamic Analysis
Sritej Kalas posted a topic in Altair OptiStructHello, Good Afternoon. I have a model to which I need to apply a base excitation. I am basically trying to simulate a forced vibration case wherein I have 2 load cases, which are as follows:- · LC1: 5 – 10 Hz : ±8 mm (Constant displacement) · LC2: 10–500 Hz : ±18 m/sec2 (Const. Acceleration) I am doing it with the FREQUENCY RESPONSE (MODAL) LOAD STEP. I have used all the standard cards that are required for such an analysis like SPCD, RLOAD, DLOAD, FREQ, TABLED1 etc. Let's say I am exciting my model in the X direction, I have checked DOF1(scaled to 1) and unchecked all other DOF's. But the results seem to directly vary with that scale factor which it should but aren't matching with my benchmark results.When i use TABRAND1 instead of TABLED1 i get satisfactory results but I am not sure if I am supposed to do so. I am yet to establish the correct methodology for this sort of forced vibration cases. Could you please help me out.
Frequency Response
Arul posted a topic in Altair OptiStructHi, What is the significance or reason of plotting input curve and output response curve in same plot in Frequency response analysis ?
Operational Modal analysis
Arul posted a topic in Altair OptiStructIs it possible to do operational Modal Analysis in optistruct?
vibration model for fea
durukanbdilek posted a topic in Altair OptiStructhi moderators, i have set up an experimental system like below in order to study vibration isolation characteristics of a specimen in this system, there are specimen and a rigid plate of 1 kg was placed on the specimen. there are another rigid plate bottom specimen the specimen was adhered to both rigid plate at the bottom, there are electromagnetic shaker in order to give harmonic movement I have to FE model of the system I have mterial parameters but there are some error in BC I m waiting your suggestions hi dear admins
optistruct FRF Base Excitation in Optistruct
Arul posted a topic in Altair OptiStructHi, Need clarification regarding FRF Analysis in Optistruct. What is the difference by applying excitation in two different cases? For example we need to apply 1g excitation. How to apply in below cases? Case 1 - Using RBE2/RBE3 Case 2 - Separate Regards, Arul
impact hammer modal test
durukanbdilek posted a topic in Altair OptiStructI want to obtain transient time response on a cantilever beam for this purpose I use a impulse load and obtain damped free vibration time response how to perform it
hyperview Modal Correlation Error
Arul posted a topic in Altair HyperViewHi , I am having following queries while trying Modal correlation option in Hyper view - NVH. 1. I am facing error while using transformation option in Hyper view - NVH - Modal correlation. Pls find the below image & help how to sort out. 2. How to use tolerance option in Node pairs menu. I could't able to get the values in the below table Regards, Arul
PDAMP Value
Arul posted a topic in Altair OptiStructHi all, What is the unit of "B" ( Force per unit velocity) value in PDAMP Card in Optistruct? Ns/m or Ns/mm ? Regards, Arul
impulse response
durukanbdilek posted a topic in Altair OptiStructhello I tried to obtain cantilever beam transient response to force - time curve, was given in attachment (finite element model also was given in attachment) however I cannot obtain true displacement and acceleration response is zero what is my mistake? can you give any suggestion?
Hello every one, I am looking how to have the output ".disp" in the direct transient dynamic analysis, in the tutorials they just show how to have this output in the direct frequency response analysis, I did the same steps in the transient analysis and it gives me something witch is not that good as I did configure my simulation (yeah I guess): The step that I used is 0.005s and in the ".disp" the step is about 4.9s. Hypermesh 2014 Thank you for your help. Regards, Samir simulation.rar
Contact in vibration analysis
Arul posted a topic in Altair OptiStructIs it possible to define the contact ( surface to surface , single surface contact) between components in vibration analysis ( Modal , FRF) in optistruct?
Operational Modal Analysis
Arul posted a topic in Altair OptiStructIs it possible to do operational Modal Analysis in optistruct?
Rotor dynamics - Modal
Arul posted a topic in Altair OptiStructHi, Is it possible to do Modal analysis for rotor with shaft ( using 3D elements) using following example in optistruct?. or it is applicable for only 1D elements problem?? I have tried . But it is not working for 3D problems OS-1372: Rotor Dynamics of a Hollow Cylindrical Rotor


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View or search for all towns »
Bad Global Warming Science Hurts the Environmental Movement
Submitted by Howser on Wed, 30/01/2019 - 6:12pm
Opinions supported by factual information. Rather than adjusting the stats to fit the narrative.
If want to read the unadjusted statistics, visit http://climate4you.com/
Amazing how faulty science and bad models have misguided critical conservation efforts and misrepresented conservation success. Most distressing how global warming advocates have opposed appropriate conservation efforts simply because the concerned scientists did not blame climate change. Landscapes and Cycles
Town: Rossland, BC
Submitted by mosquitodirk on Thu, 31/01/2019 - 8:20am.
I'm not sure where to even start with how poor this fellow's assumptions (and suggestions) are. Just the glacial "facts" he's presenting are so poor that it's laughable. His tactic is exactly what tabacco companies used for many years - attempt to introduce the "no conscensus" argument. It's effective as a tactic, but the science doesn't support any of his views (and a 1-2% of dissenting science is just that - it's by no means "no conscensus").
Kudos to him for fixing some relatively isolated landscaping issues - truly, kudos - but success on that scale doesn't make him anywhere close to an expert on the bigger issues. An easy to mistake to make. He should continue that work.
Submitted by Howser on Thu, 31/01/2019 - 5:15pm.
Interesting post... Begins with a bit of shock followed by some denial. There are several links to supporting information in the global warming pause video. The facts the IPCC leaves out of their publication or embeds in the fine print or isn't mentioned in the news.
Most opinions are based on personal experience and listenng to the news, which consists of a vast majority of the public. There are scientific reports based upon ethically researched facts. And there is censored and adjusted data to spread a predetermined message. I could provide links to many ethically scientific articles and reports. What one chooses to believe as right or wrong is usually based upon a predetermined belief.
Submitted by ikoric on Fri, 01/02/2019 - 5:54pm.
Clicked the link for entertainment purposes. The fact this guy's word splash of common hashtags include "anarchy" "alternative media" "police state" and "resistance" lead me to believe he isn't an evidence-based critical thinker, but someone who views the world from the perspective that everything we are told by experts and officials is a lie and goes from there. Not exactly unbiased source.
Also - please don't ever link blogs as "evidence" for anything. Peer-review exists for a reason.
Submitted by Howser on Fri, 01/02/2019 - 9:23pm.
Where you successfully entertained? Hopefully you didn't get distracted by the hashtags.
Please Use Caution, this professional opinion may not be peer reviewed.
Submitted by Jeff on Sat, 02/02/2019 - 2:18am.
Global warming has hijacked real enviromentalism. That's the point. To distract from real issues. And to line Al Gores and others pockets. It has worked perfectly.
Sun is the driver of climate. The sun has never been a static light bulb. It has cycles that are not understood. But that's the point. 'The sky is falling' theorists want mass hysterical ignorance. 'You're to blame, Pay more taxes for your guilt, only I can make it better; only I can save the endangered polar bear'. Just pay Al. Remember that? They sure put a lot of time, money, ads, articles and effort to convince all us first worlders that polar bears are about to go extinct. Of course so called climate scientists never do any ground research, like talk to first nations peoples that live where the bears live. They prefer to stare at computer based climate modules in a downtown NY building. Making predictions based on bias, deciminated by the mainstream media. It's total non-sence. Non-science.
Submitted by Howser on Sat, 02/02/2019 - 8:54am.
Nice and concise articles. thanks for the links. I'll add them to my library.
Submitted by D.W on Sat, 02/02/2019 - 10:32am.
Not sure what to say about reports. All I know is I've lived in the Kootenays a long time, work outside, and it seems like the Summers are getting hotter, every year get closer to stroking out from the heat, especially Trail, and except for last year, Winters seem milder and shorter. Thats about all I can add.
Submitted by rustyv on Sun, 03/02/2019 - 5:54pm.
Jeff - thank you for linking to https://www.skepticalscience.com/ - great site! I highly recommend a look at the arguments page for any fans or foes of climate skepticism. For all the skiers (or bikers, I guess), there are different levels of explanation for most myths: cruisy green circle, the hearty blue square, or full-on black diamond snorkel-science deep exploration.
Also, Jeff, I'm not sure what your intention was in linking to https://www.skepticalscience.com/global-warming-on-mars.htm - this page essentially explains that: 1) there is little evidence to support the idea that Mars is warming (and as such that all planets, inc Earth should be experiencing warming due to the sun), and 2) other factors aside from solar variation are the main drivers of Martian climate.
Submitted by Les Anderson on Mon, 04/02/2019 - 10:42am.
I don't think people are denying there is global warming taking place. Most enviromentalists jump on the "You are a denier" before they take the time to listen to anyone who does not follow their doctrine. I have written several well researched articles on the global warming theory and get feed back that's so far off what I am trying to convey that it's laughable.
Yes, the planet is going through a global warming stage, as it has done many, many times. Part of the problem is, humans cannot grasp the realm of earth time. The global warming group talk about 50 -75 years. In earth time, that's a few seconds. To evaluate earth time, consider our "1 hour" as 500 thousand years in earth time. We actually had a mini ice age in the 1300s that lasted 75 years. At that time the Saskatchewan River froze solid. The last global ice age was 25,000 years ago. Scientists still cannot pin point the length of time it took for the last ice age to reach its apex and what the time span was between the ice before that to when the last ice age started. What they do know is that the temperatures changed by 25 F. as the earth cold down.
Scientists can prove four ice ages that destroyed 90% of all living matter on this planet in the past 4.6 billion years. There were two ice ball stages. Between those ice ages, there had to be global warming. We need to think in earth time rather than 25 - 50 years in human time.
Submitted by Howser on Mon, 04/02/2019 - 6:19pm.
Predicting or modeling the future is a topic that could be debated forever.
Statistics can easily be grouped to suit anyone's needs. How do they calculate a trending pattern? Well that depends on the time period chosen, 10s, 100s, thousands or millions of years. Is CO2 linked directly to temperature? Maybe the rise in temperature precedes the rise in CO2. Don't ignore the effects of the largest greenhouse gas, water vapour (clouds), or the impact the massive deep sea in the climate forecast model. Far too many selective assumptions are made when analysing. The small trivial items can greatly alter the outcome. Garbage in equals garbage out. Although, one man's trash is another man's treasure.
Climate science is an extremely complex topic with many influential factors that are conveniently left out. I think the cherry picking by those in powerful positions greatly reduces the trust we have in scientists. This does more harm than good. To go from unequivocal predictions of an ice age to multiple warming apocalypses in less than 50 years sends a very strong skeptical message.
Climate change has evolved into private business that's publicly subsidized. My prediction is that we'll be either be in debt and hot, in debt and cold or in debt and warm. Notice a pattern?
Submitted by Robinson Robinson on Mon, 04/02/2019 - 8:29pm.
Can understand how anyone worried about environmental issues can live mere miles from a spewing Lead Facility Oh and the acid plant? Ha Rosslands the last place anyone concerned with environmental health should be residing Look around next time your in Trail... Smell that?
Submitted by Robinson Robinson on Mon, 04/02/2019 - 8:34pm.
Sorry but should say Can't understand how anyone worried... Been here two years obviously the Leaded air and arsenic waters getting to me. Next stage should include hating on newcomers and acting like Rosslands some sorta Epic paradise...
Submitted by Howser on Tue, 05/02/2019 - 6:33am.
The 99% global labor and debt prison helps with the irony. The old adage "if you don't like the message then kill the messenger" is a very common tactic.
It's also very important to differentiate pollution from global warming. With which the 'green' ethanol and 'smart' technologies pollute enormous amounts all in the name of climate change.


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When our son was born, we began a new tradition several days later: the family photoshoot.
Up until my little man arrived, we had worked with professional photographers for our engagement, and our wedding. Then our first little bundle of love appeared, and it was easy to remember the importance of capturing moments because everything was starting to feel SO fleeting!
This was our first shoot in Minneapolis, and our son was 14 days old. My children look adorable in photos but did not take naturally to photoshoots; on this day, J pooped not once, not twice, but THREE times at the photographer's house, staying awake the entire time and soiling the majority of the clothing I brought for him to wear. Ah, #newparentproblems.
A year later, we marked his first birthday with a shoot in the park with Daniel Sevilla.
We felt like old pros. J wore a custom shirt, we all coordinated in blue, and Daniel was smart enough to bring toys to shake by the camera to get this little man's attention.
J celebrated 2 years of age, and we brought Daniel back for a big family photo session to mark both the birthday and our announcement that we were expecting again!
Fall 2016, we welcomed our second child, and headed up to the mountains east of San Diego with Mother Wolf Photography to create memories of our first days as a tribe of four.
Once again, our sweet new babe had no intention of sleeping, and managed to destroy a beautiful blanket *cringe* but despite our challenges, Chantianna got some images we will treasure forever.
That brings us to our latest photoshoot with the lovely Missy of Capture Awe Imagery. We just got the pictures back, and I have been DYING to see them. If you follow me on Instagram, you know this was a challenging one, thanks to two excited kids and a whole lot of distractions down at San Diego's Seaport Village.
Photos Courtesy of Capture Awe Imagery
She captures our essence easily, even with kids who did not have any particular interest in listening that day. We are SO happy with how the photos turned out!
So, as you can see, we've done our fair share of photo shoots and worked with some truly amazing photographers. In my next post, I'm going to dive into my top tips for pulling off a great family photo. Stay tuned!
Read Part Two: 5 Tips for a Great Family Photo here.


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Church Service on 23 August 2014 at 11am
The Service was held in St. Peter's as usual at 11am.
The Opening Prayer was given by James Esom
Announcements were given by George Henderson and included: *A Bible was left in Church, which has several languages—if it is yours let George know *The 2015 Nationa Ladies Conference will be at High Leigh 29-31 May 2015 *Linda Zehetmayr is in hospital. They have discovered many tumours and are doing tests and discussing treatment. She would love to have visitors but you need to ring Paul beforehand because only two people are allowed in at once. *Last weeks combined service for churches together was a Leavesdon Baptist Church and went very well. *Margaret Silcox fell and broke her hip. She is in Watford General Hospital after an operation to pin it. *Bobby Halford does not afterall have a cyst on his vocal cords. Although he will not need an operation, he still needs treatment and therapy *Carl Aas reports that their Estonian Summer School had 40 students, where the regular school only has 70! It went very well. *We are sad to hear of the death of Lexie Ellis on Monday 18 August. *Tomorrow evening is the next Churches Together summer service at Woodside Church of the Nazarenes—all are welcome.
Hymns were led by Nancy Silcox who mentioned that the sudden onset of 'floaters' and flashes in her left eye has caused her to ponder on the blessing of sight both physically and spiritually. The hymns were themed around this subject: Hymn 1. Be Thou My Vision Hymn 2. Amazing Grace
David Silcox gave us an update on SEP at Loch Lomond. It was a very peaceful camp this year and Gordon & Victoria Wilson do a great job of organizing and directing SEP. David is Child Protection Officer and is pleased to report no significant issues at all this year. Watford supplies quite a few staff members for our Youth Camp including Geoff & Jean Sole, Roland & Janie Gadsden, Gordon & Victoria Wilson, Richard Fowler, Rebecca Woolford and of course, David & Nancy Silcox, whose daughter-in-law, Sarina was also up there with their 3 grandsons! Geoff & Jean Sole received an Outstanding Service Award this, congratulations to Geoff and Jean. The going-forward concerns for S.E.P. include qualified, trained activity staff and camper number, so keep these things in your prayers, as well as giving God thanks for this wonderful outreach and opportunity to model Christianity to young people.
Hymn 3. Count Your Blessings Hymn 4. Great Is Thy Faithfulness
Intercessory Prayerwas offered by Irene Wilson, who began by commenting on the book of Habakkuk, where he asked "O God, how long?" and complained about the sins of the world—wickedness, destruction, violence, injustice and the wicked prospering while the righteous suffered. It could be the news on TV today! After a while, Habakkuk resolved that the just shall live by faith, and God will, in his time, put everything right. We can approach God's throne in a spirit of thankfulness:*Thank you that you are always with us and that we can come to you with our troubles in faith and confidence that you will deal with them *Be with the families of Lexie Ellis, as they mourn her death, but also we give thanks for her life. Her suffering is over but her family suffers at her loss, so comfort and strengthen them *Be with Paul and Linda Zehetmayr. We pray for them as they face this new dark valley and we ask you to lead them through as we know they trust in you *The elderly need your peace and we pray for Jack Stokes and Valerie Philo, but especially this week, for Margaret Silcox who has fallen and broken her hip—please give her freedom from pain and heal her. *Other sick among us that we remember at this time are Phyllis Kelly, Judy Harper and Bernie Schnippert. Make today a really good day for them and we put them into your hands. *Wonderful news, God, of Bobby Halford and we thank you for your divine intervention that he does not now have a cyst on his larynx, and does not need to have an operation. Please heal the problem that is there completely. *We bring before you susie Bothwell Jones and ask your intervention so that she can receive the treatment that she needs *Thank you for SEP and a particularly peaceful camp. Thank you for the dedication of the staff and protection through set-up, camp and take-down. *Bless Adventure Camp as it begins tomorrow. Protect and bless the staff and campers. Sow seeds in the children that they will grow and remember you.
Hymn 5. To God Be The Glory
The Message was given by David Silcox. At SEP we held an act of worship as the world remembered the 100th anniversary of World War 1. The Bible address war in the book of James, an brings it down to individual level and to our personal behaviour. People go to war over the silliest things—Louix VII suffered the War of the Whiskers with his wife getting their marriage annulled and marrying another. Then there is the War of the Oaken Bucket and the War of Jenkens Ear! James 4:1 asks where do wars come from among you? He was speaking to Christians! Even Christians war and quarrel and usually lust and desire are the cause—we want our this or that or our own way. James goes on to address Christians who are guilty of class partiality and prejudice, speaking evil of one another, and condemning others. He says in 1:19 be swift to hear and slow to speak and get angry. Proverbs 16:7 tells us that when a mans ways please the Lord he makes even his enemies to be at peace with him. Psalm 133:1 says how good and how pleasant it is for brethren to dwell together in unity!
The final Hymn was What A Friend We Have In Jesus after which the Closing Prayer was led by Phillip Halford


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"We need the tonic of wildness…" Thoreau
Elk statue atop Caswell Sculptures in Troutdale, Oregon.
"Authenticity is the language of visionaries." Andrena Sawyer
Edgefield Manor, at one time a poor farm, then a nursing home and now a hotel/eatery. This image hangs on the wall from about 1955, when little old ladies knitted, visited and passed their numbered days.
As I lay there, mouth glued shut from an OD of MSG via Chinese food, I dozed and for some reason (MSG?) dreamt about the origin of Troutdale (Oregon). I pondered the probability of a trout near the Sandy River (possibly in the tributaries: Beaver creek, Gordon creek, Trout creek), but down low near the Columbia R.? Yes, I dreamt this. I think.
I awoke, unable to swallow. I arose and headed down for water at 1:30 am. A few glasses of ice water helped free my mouth of the MSG paralysis. So now, here I sit writing about something that could have fully waited until later today.
"Troutdale is a community with a rich historic past. The area at the confluence of the Sandy and Columbia Rivers was "discovered" in the autumn of 1792 by Lt. Broughton and his men. The Crew was traveling aboard a British vessel under command of Captain George Vancouver who was aboard another vessel. They were ascending the Columbia River, when they reached a point just east of the mouth of the Sandy River. This point, immediately across the Sandy River from Troutdale, was named Broughton's Bluff, many years later."
"However, it was Captain John Harlow, a former sea captain from Maine and successful Portland businessman, who conceived a plan for the town and made it happen. In 1872 he purchased part of Buxton's land claim to build his country home. Because he raised trout in ponds on his farm, he called his farm "Troutdale." He convinced the railroad to build a depot at the site of his farm so he could ship his produce." Troutdale History (I recall the road houses way back and the smelt runs in the early 70's).
Ok, time to hit it again. Must have been the MSG? 🙂
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By Jeff Shear
Nationwide demonstrations last May by Hispanics for immigrant rights have yielded few results, but activists say the marches have energized them and opened the way to organizing local communities for this November's elections.
Ivan Kohar Parra, lead organizer of the North Carolina Latino Coalition, which represents some 60 community-based activist organizations, sees a period of transition ahead, from the fanfare of spring to the hard work of fall electioneering.
"Now it's time to harness the energy of immigrants into the power of the electoral process," he says.
North Carolina is home to 500,000 legal Hispanic immigrants in North Carolina, and Parra hopes to see them become citizens and voters.
He is counting on as many 120,000 new Hispanic voters in North Carolina by Election Day in 2008, in time to vote in a new president.
The key, he says, will be raising money.
"Financially, we have the basics," he says, "but we don't have all we need."
And the May marches have not resulted in increased financial support for Hispanic organizations, Latino leaders says.
Chris Bishop, an organizer in Charlotte, says philanthropies can do more.
"We need to see funding for organizations that are thinking about voters and registration," says Bishop, who works for the Industrial Areas Foundation, one of the oldest and largest organizations of social activists in the U.S. "Democracy is only going to succeed if people are active."
With "big money" likely to continue to drive political outcomes across the U.S., he says, foundations can put a new spin on philanthropy.
"It's got to be more than just getting out the votes," he says. "It's got to be politics with a small 'p.'"
That means funding for community groups, congregations, recreation leagues, he says, because grassroots organizations become hot houses for political expression, and a renewed interest in the possibilities of the democratic process.
"Hispanic organizations," Bishop says, "were popular in 1990s. After 9/11, the public became suspicious about foreigners, outsiders. Now, after the big demonstrations in April and May, that's beginning to change."
One unexpected development resulting from the May marches has been new-found unity among minorities, activists say.
Tammy Kelley-Rouse, a Greensboro human-rights activist, says the demonstrations forged new alliances.
"Different denominations are working together to find a common cause," she says.
Hispanics and African Americans, for example, are starting to interact, she says.
"I hear African Americans saying that the demonstrations reminded them of the power of the civil rights movement," she says, "and that people in their own organizations feel less complacent now."
Movement organizers are focusing on Washington, D.C., where Congress has not resolved the crucial issue of Hispanic immigration, and the Republican leadership remains deeply divided.
President Bush and Senate leaders want legislation that calls for border security and guest worker status, but the House wants to focus on enforcement.
Skepticism about the aims of politicians reigns within the immigrant community.
"Congress is backsliding like crazy," says Attracta Kelley, an immigration attorney with the N.C. Justice Center.
She says doubts that Congress will have the courage to enact any significant new legislation.
Inaction could have an impact in November, said Parra of the North Carolina Latino Coalition, because if the May marches demonstrated anything, it was that Hispanics can exercise clout.
"It also shows that Hispanics need change," he says. "This will be our issue in November."


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Editor's note: The following is excerpted from the website for the Centers for Disease Control.
Editor's note: The following is excerpted from the website for the Centers for Disease Control.
In 2004 the Institute of Medicine (IOM) found there was sufficient evidence to link indoor exposure to mold with upper respiratory tract symptoms, cough, and wheeze in otherwise healthy people; with asthma symptoms in people with asthma; and with hypersensitivity pneumonitis in individuals susceptible to that immune-mediated condition. ...
The common health concerns from molds include hay fever-like allergic symptoms. Certain individuals with chronic respiratory disease (chronic obstructive pulmonary disorder, asthma) may experience difficulty breathing. Individuals with immune suppression may be at increased risk for infection from molds.
How common is mold, including Stachybotrys chartarum (also known by its synonym Stachybotrys atra) in buildings?
Molds are very common in buildings and homes and will grow anywhere indoors where there is moisture. The most common indoor molds are Cladosporium, Penicillium, Aspergillus, and Alternaria. We do not have precise information about how often Stachybotrys chartarum is found in buildings and homes. While it is less common than other mold species, it is not rare.
What is Stachybotrys chartarum (Stachybotrys atra)?
Stachybotrys chartarum (also known by its synonym Stachybotrys atra) is a greenish-black mold. It can grow on material with a high cellulose and low nitrogen content, such as fiberboard, gypsum board, paper, dust, and lint. Growth occurs when there is moisture from water damage, excessive humidity, water leaks, condensation, water infiltration, or flooding. Constant moisture is required for its growth. It is not necessary, however, to determine what type of mold you may have. All molds should be treated the same with respect to potential health risks and removal.
How do you keep mold out of buildings and homes?
As part of routine building maintenance, buildings should be inspected for evidence of water damage and visible mold. The conditions causing mold (such as water leaks, condensation, infiltration, or flooding) should be corrected to prevent mold from growing.
Aspergillus mold
Aspergillus is a common fungus that can be found in indoor and outdoor environments. Most people breathe in Aspergillus spores everyday without being affected. Aspergillosis is a disease caused by this fungus and usually occurs in people with lung diseases or weakened immune systems. The spectrum of illness includes allergic reactions, lung infections, and infections in other organs.


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Family Guy is an adult animated TV series created and released in the USA. The release was carried out by FOX channel with the first season release date on the 31st of January 1999 making it one of the longest animated series ever released by the network. The creator of the series and the author of the original idea is Seth MacFarlane. The series follows the life of a typical American family known as the Griffins. It consists of Peter and Lois – the parents; their kids named Meg, Chris, and Stewie; and their pet dog named Brian. The action of Family Guy revolves in a fictional place named Quahog – one of the districts in Rhode Island. The humor of the series consists of cutaway gags and jokes on the American culture. Family Guy season 16 release date is unknown yet. Still waiting for the official renewal.
Initially MacFarlane created two animated films entitled The Life of Larry and Larry & Steve. The characters from these animated movies served as examples of the main characters for Family Guy. The protagonists of the original animated movies were named Larry, and Steve (his dog). MacFarlane decided to rename them into Peter and Brian and create a pilot episode of Family Guy for Fox channel lasting for 7 minutes. It happened in 1998. The show received a green light from Fox and was set for the premiere release in 1999. When season 3 of Family Guy wrapped up in 2002, Fox decided to cancel the show. One episode of the third season was left unaired. However, Adult Swim managed to convince the channel to revive the series for the fourth installment that started airing on the 1st of May 2005.
Every new episode of the series is concentrated on the Griffin family. They are:
- The father of the family named Peter Griffin. An overweight, bumbling but well-intentioned worker.
- The mom of the family named Lois. She's a housewife that has always dreamt of becoming a professional piano player. Belongs to a wealthy family.
- Their teenage daughter named Meg. She's awkward and often ridiculed both at school and in the family.
- Their teenage son named Chris. He's got weight troubles and in many aspects looks just like his dad. He's unintelligent in many respects.
- Their infant son named Stewie. He's a diabolical kid with adult manners.
- Their pet dog named Brian. An anthropomorphic, witty, martini drinking and smoking dog with English accent. Behaves like a human but is considered to be a pet.
- The voice cast includes Seth MacFarlane, Alex Borstein, Seth Green, Lacey Chabert, Mila Kunis, and Mike Henry.
16th Season Air Date
On the 15th of May 2016 Family Guy was prolonged for season 15 to be aired on the 25th of September 2016. Further fate of the series is unknown yet. When we find out more about Family Guy, we will let you know about it.


text: NUST, in collaboration with Higher Education Commission (HEC), McWhorter School of Building Science at Auburn University in Auburn, Alabama, USA, M.E. Rinker Sr. School of Building Construction at University of Florida in Gainesville, Florida, USA and Civil & Environmental Engineering Department, College of Engineering at King Faisal University (KFU) in Al-Hofuf, Al-Ahsa,Saudi Arabia organized a two-day conference on 'Safety, Construction Engineering and Project Management: Issues, Challenges and Opportunities in Developing Countries.' The international conference was held from August 20 to 21 at NIT (SCEE) Seminar Hall, NUST.The conference provided an opportunity to employees of public and private sector organizations, engineers, constructors, consultants,researchers, professionals and practitioners to listenand understand the link between construction safety and project management concepts so that practitioners, both present and future, will be equipped to address the issues pertaining to construction industry. This conference was organized as a part of a research project, 'Establishment of a Center of Excellence to Conduct and Promote Construction Safety Research, Education and Training in Pakistan' under the Pak-US Joint Academic and Research Program being supervised by Dr. Rafiq Muhammad Choudhry, Principal Investigator (PI) of this project. The inaugural session was chaired by Mr. Muhammad Naveed Akram Cheema, Secretary Housing and Works where 62 foreign and local presenters from 19 different countries participated and presented their research publications.


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Weekend so far has been great. Spent all morning with my girls - Emily, Nicole and Melissa. Emily's mom made delicious breakfast and we took some pictures that I will download and put up tomorrow. There is something very comforting about seeing old friends and laughing and getting that wonderful feeling of nostalgia.. I miss it and wish life were a little slower so we could get together more often.
Although at one point I was sitting there and listening to stories of weddings, big moves across the country and new babies and I started to feel a wee bit sad. How fast time goes. So many stories and stages of life. How much I wish I could be with all of them to experience their special moments.
And how do you ever truely show your appreciation for all of the blessings we have? Not sure, but I hope by living an honest and good life, that it's a start. Thanks for my beautiful family and friends..... There just is no substitute.
P.S. Kirstynn has slept pretty much all through the night Friday and Saturday. And Thomas bought me my own Scrabble board! So, beware if you come to a party of mine cause you know I'll be whipping it out!
Bradyn Poppins...
5 years ago


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ADHD is like a cake. It comes in layers.
The first layer is the direct symptoms of ADHD themselves. Inattention, hyperactivity, impulsivity, and everything that comes with that.
The second is how those symptoms make you feel. This layer includes the emotional effects of living with ADHD, and the way ADHD has affected your self-image.
The icing is people telling you that ADHD doesn't even exist.
Today, I'd like to take a slice out of the second layer, the layer of how ADHD makes you feel, and talk specifically about internalized blame.
When you have ADHD, you get blamed for a lot of stuff. You get blamed for your inattentive mistakes, for your hyperactivity, your disorganization, your inability to self-motivate, and everything else that comes with ADHD. In short, you get blamed for your ADHD.
Generally, this blame starts when you're young, before you've even heard of ADHD. And it continues after you've been diagnosed, because other people don't necessarily know enough to put your behaviors in the context of a mental health condition, so they'll assume you're being lazy or that you don't care.
So much for the blame. The internalized part comes when you start to blame yourself.
If everyone tells you that you aren't trying enough, that you're a failure, or that there's something wrong with you, it's easy to start agreeing with them after a while. Children are especially vulnerable to this, but adults with ADHD also have their self-blame reinforced when their symptoms cause them problems at school, at work or in relationships.
This line of thinking leads to the unhappy destination of blaming yourself for your ADHD symptoms. It's a place that many ADHDers don't need a map for because they know it well.
The question then becomes, how can one start to unwind self-blame? In my experience, there are two concrete things that help.
The first is therapy. Meds and coping strategies can help with ADHD symptoms, the first layer of the cake, but the second layer of the cake needs to be cut into with a different utensil. Working with a psychotherapist can help untangle the emotional effects of growing up and living with ADHD, and the unhealthy coping mechanisms that go with them.
It's also important to learn about ADHD. Knowledge is power. The more you understand ADHD, the more you understand that certain lifelong behaviors you've had are ADHD symptoms. They are documented in the scientific literature, they originate in how your brain works, and they aren't caused by some mysterious moral failing. You can't get rid of these symptoms, but you can work with them and hone your coping skills to find a way of living that fits with your brain.
Internalized blame can become lodged deep in the way we think about ourselves, without us even being aware of it. But knowledge, therapy, and time all help shave down the lies we sometimes tell ourselves about ADHD symptoms being our fault.
Image: Flickr/周小逸 Ian


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The leading conference for aspiring lawyers and those that advise them. Hear from lawyers and inspiring keynote speakers!
Hear from top lawyers, law firms and training bodies at TLP's Law Apprenticeship Conference 2018.
Score higher on the LNAT exam with top tips from lawyers and verbal reasoning test experts. Get ahead with this half-day workshop!


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Rad-dampening shielding was a type of shield that protected against the harmful effects of radiation. The Trade Federation scow Spotty Conveyor, which transported radioactive waste from Federation industrial worlds to the Mid Rim planetoid PDC3141-02, possessed this kind of shielding. However, during a dumping run to PDC3141-02 in 22 BBY, the scow's rad-dampening shielding began to fail after the Conveyor was prevented from depositing its cargo on the planetoid.
- Dumping Prohibited on PDC3141-02—HoloNet News Vol. 531 #48 (content now obsolete; backup link on Archive.org) (Mentioned only)
Community content is available under CC-BY-SA unless otherwise noted.


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HOUSTON – Another big honor for our website, Click2Houston.com.
The Associated Press named Click2Houston the best digital news website in the state of Texas.
The judges comments about our First Place award in the Best Digital category included, "Excellent digital presence on all social media platforms. Easy to navigate website. Nice interactive elements within stories."
Thirty-seven TV stations and 11 radio stations submitted nearly 800 entries in the Texas Associated Press Broadcasters contest. The winners were announced Saturday night.
It's the second time in the last four years that Click2Houston has won the Best Digital category in Texas.
We thank you for using Click2Houston.com!
Keep up with the latest news by signing up for our email newsletters.
Download our apps for your mobile devices, smart speakers and streaming devices.


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I have learned a lot in my 10 years as a loan officer and Realtor. I would say that the most important thing to know about real estate is that nothing stays the same; the rules are in a constant state of change. When the housing market crashed, lenders tightened the rules to … [Read more...]
Home > Buying a home after foreclosure
Buying a Home After Short Sale or Foreclosure
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Filed Under: Real Estate Tagged With: Buying a home after foreclosure, buying a house after short sale, FHA Back to Work, Lodi Real Estate, Lodi Realtor, Stockton Real Estate, Stockton Realtor


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Budget Hotel Cape Town
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SUN1 Foreshore in Cape Town is within walking distance of Cape Town's CBD and offers guests comfortable hotel accommodation at cheap rates. Visitors to our Cape Town hotel can expect, just a good night's rest in modern relaxed surroundings. Enjoy free property-wide WiFi, secure free parking and bottomless coffee in our public area during your stay at the SUN1 Foreshore.
Stay at the SUN1 Foreshore hotel and enjoy convenient, budget accommodation close to the V&A Waterfront in Cape Town.
Accommodation at SUN1 Foreshore
SUN1 Foreshore has 64 hotel rooms with an extra length queen sized and separate bunk bed is ideal for adults or kids sharing.
Please note that SUN1 Foreshore has not been refurbished and therefore the room and product offering differs from other SUN1 properties.
Hotel rooms are equipped with a TV, air-conditioning, working area with USB plug points shower and LED-lighting.
Guests at SUN1 Foreshore in Cape Town can enjoy a good night's rest in a warm, comfortable bed, followed by an optional light breakfast at an additional charge to start the day on the right note.
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SUN1 Foreshore
Jan Smuts and Martin Hammerschlag Way
Cape Town
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General Manager: Tracey Naude
Telephone: +27 21 418 4664
GPS Coordinates: 33° 55'11.12"S | 18° 25'55.07"E
Email: email@example.com


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What is the GDPR?
The General Data Protection Regulation (GDPR) is the European Union's new law designed to protect the personal data of EU citizens. It's being introduced for two main reasons: to give people more control over their personal information and to help put a stop to growing cases of cyber fraud.
Safer and more transparent transactions are great for consumers and companies alike. That's why the GDPR is on its way to clean up how business is conducted.
Businesses have until the 25th of May, 2018 to prepare for the GDPR. Failure to do so will put your business at risk of hefty fines.
A fine of up to £10 million or up to 2% of annual turnover may be imposed for certain infractions. While more severe offences will incur more costly penalties. In such cases, fines will be doubled up to £20 million or 4% of worldwide annual revenue.
How will the GDPR affect business?
The GDPR will require businesses to focus on the safety of personal data like never before. The data processes of organisations will be closely monitored. And these new laws will be strictly enforced.
If you are responsible for handling the data of customers in the European Union, you're known as the data 'Controller', and there are a few critical requirements to remember:
If you are handling data on behalf of another business, you act as the 'Data Processor,' and you need to ensure that you facilitate the protection requirements of the 'Data Controller'. It's also good to ensure that the data controller has gathered and shared the data in accordance with these laws.
Why is the GDPR important?
More and more consumers are sharing personal information with businesses. However, most of us are unaware of what happens to our address, date of birth, or phone number once a company has the information. The GDPR keeps businesses responsible while holding them accountable.
Plus, the data security experts at UKfast uncovered that 90% of large UK businesses suffered a data security breach in 2015. Smaller businesses were similarly affected. 74% of SMEs were hacked, some without knowing it. The GDPR will reduce business and consumer exposure to criminal activity.
10 tips for staying ahead of the GDPR
We appreciate that the GDPR may be coming as a surprise to some. So here are the key steps to take to be fully prepared by May 25th, 2018.
A shift as crucial as the GPDR will require the involvement of all staff. Work towards getting key staff members on board.
Make sure everyone is up to speed as one mistake has the potential of hurting the entire company.
The GDPR provides you with the ideal motivation for re-assessing your company's data procedures.
It is advised that your business takes the time to assess its data storage processes. Examine how data is acquired, from where it originates, what it is used for and who can access it. Map your data.
Avoid the complexity which tends to fill legally binding documents. Keep your terms and conditions easy to follow. The GDPR aims to prevent consumers from agreeing to contracts they do not understand.
After auditing and revising your company's current data management procedures, your company ought to take significant steps to secure the individual rights of customers. The GDPR requires your company to comply with data access and erasure requests by customers. Identify and close gaps between new regulatory expectations and your current business realities.
Pulling up old accounts (consumer data) can be time-consuming. Update your data processes so your company can respond to increasing information requests quickly.
If you have followed all the above steps, you'll find that your company is positioned to do well despite the coming changes.
To get rid of possible loose ends, establish a guideline for all employees to follow. These procedures should be standardised throughout your company.
Now that you have handled the technical adjustments needed to be GDPR compliant, protect new customers by making sure they are aware that you will be collecting their data. Be sure you receive explicit consent from consumers.
See to it that your company has thoroughly reviewed its procedures for handling agreements signed by minors. Be sure to verify age. Clearly and directly request consent from parents and guardians when processing data of those under the age of 18.
Have a Plan B. Working to play by the rules is smart business, but knowing what to do if something goes wrong is great business.
Review breach notification procedures. Make sure you have a system in place to prioritise breach alerts. In case there is ever a breach, your company is expected to be able to report it within 72 hours.
A Data Protection Officer (DPO) is responsible for ensuring your company is operating in compliance with the General Data Protection Regulation. If your company does not already have an employee assigned to the role, your business will benefit from going the extra mile.
What about Brexit?
The GDPR regulations apply to companies who manage the data of EU citizens, despite geographical location. That means companies in Latin America, the United States, and even the U.K (after Brexit) will have to keep up with the higher standards of the GDPR.
These rules were specifically designed to purposefully affect companies all over the world.
It is also likely that regulations similar to that of the GDPR's will be adopted by the British lawmakers in the future.
What Add People are doing for the GDPR
Alongside controlling the data of our clients, Add People also act as processors of data on behalf of our clients who are the data controllers. So, ensuring data security and transparency is key.
As we continue to audit our current data process and procedures, we will also be assigning a Data Protection Officer alongside our compliance initiative, which includes:
For more details on the GDPR, check out this resource compiled by the Information Commissioner's Office (ICO) – https://ico.org.uk/for-organisations/guide-to-the-general-data-protection-regulation-gdpr/


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5 healthy breakfast meals the svelte mum Shilpa Shetty Kundra swears by!
We pulled out five healthy breakfast meals Shilpa Shetty Kundra shared on her Instagram account that are sure to make you healthy and fit in no time
Bollywood actor, entrepreneur and mother, Shilpa Shetty Kundra has played many roles in her life. But she is most prominently known for her role as a passionate fitness enthusiast.
As a yoga follower and teacher, she has helped millions of Indian women get on track with their holistic exercise regime. And quite recently she became the only celebrity proponent of the great Indian diet as the go-to for healthy weight loss.
In fact, she keeps giving her fans and followers a sneak peek into her diligent exercise and dietary routine through her various social media accounts. And if you happen to be one of them, you'd know how motivational she can get.
In keeping with the spirit to share and motivate, Shetty-Kundra recently gave us a peek into her healthy breakfast meal and invited her fans to include the same in their first meals of the day.
But this is not the first time the 41-year-old yummy-mummy has spilled the beans on her personal diet online. She has given us great moments of health over the past few weeks.
Shilpa's quick weight loss trick
In an interview she said, "Make a change in your life to be healthy not because you want to fit into a dress or because you have a party to attend. If you follow the diet plan in the book and can't workout, walk for at least four times a week. Some form of exercise is a must. Strike the 70 percent diet and 30 percent exercise balance. This combination helps lose weight."
No wonder then, her diet plans are on point and extremely healthy. We pulled out four more of these interesting healthy breakfast meals Shilpa shared on her Instagram account that are sure to make you healthy and fit in no time.
#2 Granola breakfast
Morning kickstart, granola(unsweetened) grated Apple, 4 soaked almonds, pomegranate , 3tbspns yogurt, cherries, 5 tbsps almond milk , chia seeds= fibre power + no hunger for 3 hrs. Full stomach now Workmode. #lifestylemodification #healthybreakfast #fitnessmotivation #gratitude #tasty
A photo posted by Shilpa Shetty Kundra (@officialshilpashetty) on
Shilpa shared her go-to breakfast, the granola cereal breakfast. In fact, for the uninitiated she also shared the deets of additions in her morning kickstarter. "Morning kickstart, granola(unsweetened) grated Apple, 4 soaked almonds, pomegranate, 3tbspns yogurt, cherries, 5 tbsps almond milk, chia seeds= fibre power + no hunger for 3 hrs. Full stomach now Workmode," she wrote.
She indicates that this is a complete meal and doesn't need any supplement and can be extremely filling for a busy mum.
Continue reading to see the other three meals that she swears by and something all mothers should include for a svelte and fit body!
#3 Avocado mix
Shilpa shared another one of her gems, a simple avocado mix. She wrote: "Saturday Breakfast starter, half an avocado with flaxseeds, hemp seed oil, topped with Chia seeds and pepper. Yumm! Eat "Raw" 1st thing in the morning."
She indicated that it should be had first thing in the morning, so no morning tea for mums who may be used to it!
#4 Dosa and eggs
Bread free breakfast????Dosas and eggs with chutney????yummmm. #lifestylemodification #healthiswealth #breakfastfood #lovefood
A photo posted by Shilpa Shetty Kundra (@officialshilpashetty) on
Shilpa shared one of her favourite breakfast meals, a dosa, egg and chutney combination. She shared: "Bread free breakfast...Dosas and eggs with chutney..."
Through this post she indicates that one doesn't need to include bread or carbohydrates in their daily breakfast meals, but go carb-free somedays. However, one shouldn't refrain from it entirely as well. An example of this was when she made the bread pudding.
#5 Bread pudding
Shilpa shared that she cooked bread pudding made with stevia and five seeded bread, especially from her son. She wrote: "Sunday breakfast...Made 2 Bread puddings, piping hot from the oven, Yummm (one with stevia and 5 seeded bread) and one with the usual for my son. Honestly both tasted faaab...must try."
She indicates that using stevia in the five seeded bread helps make it healthy and it is also easy to cook.
Read: Shilpa Shetty Kundra's love for this spicy snack is perhaps the reason for her svelte figure
Please leave your comments in the box below. Check out theAsianparent Community for more insightful parenting tips. Like us on Facebook and follow us on Google+ and Twitter to stay up-to-date on the latest from theIndusparent.com!


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Gwen Stefani to perform at Renaissance Downtown in Dubai
Celebrating the grand opening of Renaissance Downtown Hotel, Dubai, global superstar Gwen Stefani will be the next performance in this concert series
Marriott International announced its latest global partnership with Universal Music Group, which will see them bring its music series to the UAE.
Celebrating the grand opening of Renaissance Downtown Hotel, Dubai, global superstar Gwen Stefani will be the next performance in this concert series.
Taking place on December 4, 2017, there will be two Ultimate Gwen Stefani Dubai Concert Fan Experience packages available on Marriott Rewards Moments and SPG Moments. These include special extras including VIP Meet and Greets with the star and accommodation at the luxury Dubai hotel.
"The spectacular new Renaissance Downtown Hotel, Dubai is theatrical, unexpected and sets the stage for discovering Dubai's newest neighbourhood," said Brian Povinelli, senior vice president & global brand leader, Renaissance Hotels.
"We are thrilled to mark this milestone for Renaissance Hotels by bringing this concert series to the Middle East region for the first time," said Alex Kyriakidis, president and managing director Middle East and Africa, Marriott International.
Members of Marriott's award-winning loyalty programmes, Marriott Rewards, which includes The Ritz-Carlton Rewards and Starwood Preferred Guest, are able to redeem their points for the Ultimate Fan Experience packages around the concert.
The recently opened 298-key property has 65 suites, each with Burj Khalifa or Dubai Water Canal views and is located in Dubai's Business Bay district.


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March 3, 2011
UNITED STATES OF AMERICAPLAINTIFF,v.LEONARD ANDREW LAWSON, LIZA YOUNG VALCARCEL,DEFENDANTS.
The opinion of the court was delivered by: John D. Roberts United States Magistrate Judge
(Docket Nos. 32 & 37)
Defendant Leonard Lawson moves to suppress all evidence secured as a result of police searches of his residence and evidence derived from his statements to the police while he was interrogated. Docket 32. The motion also requests a Franks hearing.*fn1 Co-defendant Liza Young Valcarcel also known as Liza Young filed a separate motion to suppress evidence in statements seized on July 14, 2010. Docket 37. The government filed a consolidated opposition to the motions to suppress and requests for a Franks hearing at Docket 65. An evidentiary hearing on the motions to suppress was conducted on January 19, 20, 24 and February 14, 2011. No separate Franks hearing was conducted. For reasons stated below the magistrate judge finds that the officers exceeded the scope of the lawful protective search and took photographs inside the residence preceding the search warrant, and recommends that the motions to suppress be granted in part and denied in part.
Findings of Fact
On July 14, 2010, Michael Christenson, Senior Security Specialists, for FedEx in Anchorage, Alaska, was alerted by an individual working at Relo 3 that they had received a suspicious package. Mr. Christenson went to the location and viewed the box. He noted a number of things different from the usual shipment.
He looked at the shipping label and saw that it was shipped from a Kinko's priority overnight for a lot of cash, and the box came out of Oakland, California, a source city for narcotics sent to Alaska. The sending address for the package was 935 21st Street, Oakland, California. The delivery address was 7100 Stella Place No. 2. The airway bill contained a number (8714 4934 0866) that could be used for tracking the shipment. The parcel had excessive tape and every fold in the box was sealed. He put the box through an x-ray machine and observed that it contained two rectangular objects containing two bags or baggies. Based on his experience as a former police officer and past dealings with boxes shipped through FedEx he suspected the box contained narcotics.
Consistent with company policy and the contract with the shipper giving FedEx the right to open a box at any time while it is in their possession he photographed the box as he opened it. Inside he discovered two rectangular ceramic items with two wicks protruding. It seemed strange to him for someone to have paid about $106 to ship candles priority to Alaska.
Mr. Christenson decided to open the ceramic object and while doing so a side broke off rendering visible two white bags containing white powder. At about 8:20 AM he called the Drug Enforcement Agency (DEA) to come over and assist. He contacted Jeffrey Gregg a member of the Drug Enforcement Task Force at the Anchorage Airport.
Nathaniel Clementson, a Special Agent for DEA was contacted by Officer Gregg and the officers met to formulate a plan for a controlled delivery of the package. The officers utilized a field testing kit on the suspected cocaine for which it tested positive.
Gregg applied for and obtained search warrant 3AN-S10-1173 SW authorizing the opening of the black ceramic container. This warrant was issued about 12:54 PM on July 14, 2010. The officers obtained contingency warrant 3ANS10-1172 SW allowing the officers to enter a premise and retrieve the package. The contingency warrant authorized the officers to go in and retrieve the package and nothing else. The contingency warrant sets forth circumstances that must happen in order for the officers to enter the premises and retrieve their box.
The box was repackaged with sham controlled substances and a small amount of contraband. It was then wired with an electronic device that would alert the officers when the package was opened. The package was equipped with an electronic monitoring device that emits a tone indicating the parcel remains unopened and emits a separate tone once the box is opened.
On July 14, 2010 SA Clementson portrayed a FedEx driver. About ten people were involved in the execution delivery. SA Clementson drove over to Stella Place after receiving word that the surveillance team members were in place. He parked down the street and proceeded to the residence. He had with him his cell phone with an open line to members on the surveillance team who could hear sounds from or near Clementson over the cell phone. The cell phone was on mute so the transmissions to Clementson would not come over the cell phone. Clementson did not have the capability of communicating with other members of the team except by speaking into the microphone. Surveillance team members had radios to communicate with one another.
The signal emitted by the package indicated where the package was located within a short proximity to it and by a change in beeps whether the package had been opened. About 3:16 PM the officers realized that the mechanism indicating the opening of the package had malfunctioned while in the possession of SA Clementson. While SA Clementson proceeded to the residence to deliver the package, the trip wire in the package malfunctioned when the circuit was broken falsely indicating that the box had been opened. Members of the surveillance team realized this had happened but decided they were unable to abort the delivery without risking that someone would discover the undercover operation and/or endanger SA Clementson. They were cognizant that FedEx had a policy of delivering the package on Saturday because the extra mailing cost had been paid.
SA Clementson knocked on the door and heard some voices. After about 30 seconds an adult male and a child approached him from around the side of the residence. No one actually answered the door. The individual greeted the undercover agent and told him that he been expecting a parcel.
The male retrieved a cell phone and placed a telephone call while asking the FedEx agent if there was anything he had to sign. The male communicated to someone over the cell phone that the parcel had arrived. The signature given by the recipient was illegible. After viewing the illegible signature SA Clementson asked the male what name he had signed. The response was "Anderson." SA Clementson then left the residence and changed out of the FedEx uniform so that he could join in the surveillance.
Once the package was initially delivered the officers determined they would wait about 15 minutes before retrieving it.*fn2 Within that time frame a vehicle which had been seen by surveillance earlier in the day at the Stella residence was observed coming back to the residence, pulling in and parking in the driveway. It was a white Cadillac Escalade registered to Ms. Valcarcel. Officer Gregg had seen her in that vehicle earlier that day.
DEA Special Agent Rikk Rambo watched the female get out of the Cadillac Escalade and walk into the house. The individual was later recognized by him to be Liza Valcarcel. Nothing in their investigation indicated that Varcarcel lived at the Stella Place residence. She was observed getting out of the vehicle going into the garage and within two or three minutes coming out of the residence and getting into her vehicle carrying the FedEx parcel. The vehicle then departed. The monitoring tone remained with the vehicle as it disappeared from the residence. Surveillance followed Valcarcel to 1831 Early View Drive.
After the Cadillac left the Early View residence several officers followed the vehicle and realized that their receivers were no longer picking up a good signal from that vehicle. However, surveillance units at the residence were still picking up a strong signal. The officers concluded that the package was still at the Early View residence.
Valcarcel's vehicle left Early View Drive and stopped at a red light on or near Muldoon Road. An Anchorage Police Officer initiated a "felony stop" on the vehicle and directed Valcarcel to step out of the vehicle. Gregg considered her to be under arrest when she was stopped and escorted out of the vehicle. Tr 1-165. She was arrested for attempting to possess drugs. She was placed in handcuffs and into an APD vehicle. Officers pulled Valcarcel's vehicle into a church parking lot nearby.
Officer Gregg got out and made contact with her. Gregg knew that the officers were preparing to enter the Early View Drive to retrieve the package and he asked Valcarcel who was in that house. Valcarcel told Gregg that there were two elderly ladies there. At that point Gregg advised Valcarcel of her Miranda rights using a DEA-13 Rights Advisement Card. She acknowledged understanding her rights and agreed to talk to the officers. Gregg explained to her that they knew what was in the box and told her that these matters were time sensitive. When he asked her what was going on with the box she replied: "You guys know what's in the box, It is all mine. Do what you got to do." Tr 1-163.
Gregg made arrangements to have Valcarcel transported to the DEA office as well as her vehicle. Valcarcel was processed, fingerprinted, photographed and queried about biographical data. The vehicle was not impounded. No search of the vehicle occurred at the traffic stop. Docket 77, p.44. Search Warrant 3AN10-1168SW was issued about 7:50 PM for the Cadillac Escalade. The affidavit did not disclose the malfunctioning of the device in the package. The return indicates nothing seized and that a copy of the warrant was left with Valcarcel. Gregg and SA Youngblood proceeded to 1831 Early View. Valcarcel was subsequently interrogated at the DEA office. The interview began about 7:20 PM. . At the interview of Valcarcel the officers wore civilian clothes. Valcarcel was not in handcuffs nor physically restrained. She was not threatened or promised anything in exchange for her speaking with the officers. The conversations occurred in a normal tone. Agent Rambo introduced himself and informed her why she was being arrested and had been taken to the DEA office. Before the officers started asking her questions she was reminded that she had been advised of her Miranda rights at the scene.
At the evidentiary hearing Valcarcel testified that she had not been advised of her Miranda rights during the interview. On cross examination she said she did not "hear" her Miranda rights read to her. I accept Officer Gregg's testimony that the Miranda rights were read to Valcarcel She acknowledged that she understood her rights and the officers began talking about the events of the day. At one point she asked "Do I need a lawyer?" The officers gave no verbal response. She did not specifically request an attorney. Docket 76, T-9.
During her interview Valcarcel stated she communicated with her source via cell phone. Document D, Evidentiary Hearing. Officer Gregg asked Valcarcel if she could show him the phone number of the person who sent the box. She agreed. She voluntarily let Officer Gregg look through the phone screens on her cell phone. Docket 76, T.13.
Group supervisor Richard Youngblood, on scene supervisor, made the decision that the officers would enter the Early View residence and attempt to retrieve the parcel. Without the sound alarm functioning to indicate the opening of the package, the officers did not know whether the package inside the Early View residence was likely to be destroyed or hidden. The officers waited about 15 minutes and knocked on the door of the Early View residence. Receiving no response task force officer Eric Spitzes breached the door and about 3:59 PM the officers entered the residence. The officers saw four individuals standing on a back deck. Present on the deck was (1) Ola Lawson, mother to Leonard and Harold Lawson, and (2) Linda Chaney, Leonard Lawson's aunt, (3)Leonard Lawson and (4) Harold Lawson. The deck had a sliding glass door. Other agents had gone around to the back of the residence and SA Clementson called for some of them to come and assist. The four individuals on the deck were handcuffed, submitted to pat-down searches for weapons and asked for their identifications.
Officers conducted an initial protective sweep inside the residence. looking for people, animals, and hazards such as an open gas fire, chemicals, meth lab, etc., that might be a threat to the officers. The officers also performed a secondary sweep which was conducted for officer safety that included looking inside closets for hidden persons, and checking a crawl space. SA Clementson walked into the master bedroom and noticed the package that he had delivered earlier that day. He could easily see the air bill. The package had not been opened. During his protective sweep he stuck his head in the bathroom that adjoined two rooms and observed Ziplock bags on a sink.
The officers wore boots and made noise while conducting their protective sweeps. Some of the individuals wore body armor and weapons and the hard sole boots made noise on the wooden floors. SA Clementson went downstairs in the residence to a large open area that looked like a recording studio. He observed a desk top computer with a flat screen monitor. The computer screen had a screen saver. Tr 2-48. He testified that he saw on the flat screen what appeared to be a FedEx web page useful for tracking a FedEx package. SA Clementson admitted that it was possible that he had moved the mouse to turn the screen on but he claims he did not do so intentionally. In his words he "may have jarred [it] while [he] was walking by, but again I don't recall that." Tr 1-72. SA Clementson observed a black ceramic candle holder on a ledge behind the computer. Tr 1-62.
After SA Clementson conducted a protective sweep of the downstairs he went to the garage and "took a brief look around there." Tr 1-65. He observed a FedEx box that had a Saturday delivery tape around the box. SA Clementson relayed the information of his findings to Anchorage Police Officer Jack Carson.
Ola Lawson was escorted to a couch to sit on in the living area. She heard people moving on the stairwell and she couldn't tell whether it was people coming into the house or going down into the lower part of it. Her handcuffs had been removed before she used the restroom adjacent to the master bedroom. While she was in the bathroom she heard voices coming from the bedroom. Based on the sounds she heard she concluded that personal items were being moved about. Her conclusion is speculation. The two females were eventually told they were free to leave the residence and allowed to take a taxi back to their hotel.
Harold Lawson had recently come to Anchorage for a visit. He was staying at his brother's residence at 1831 Early View. He testified that he was familiar with the house except for the master bedroom which he did not enter. He testified that he was told about the shotgun and that it was available for bear protection.
The studio contained a cabinet full of CDs. Harold Lawson testified that while he was held inside the residence he could hear a person on or persons running up and down the stairs and shuffling throughout the house. He testified that he heard what sounded like CDs as they were hitting the floor. This is speculation. Photos taken by a drug team member show the CDs still in place until execution of the search warrant for 1831 Early View. Harold Lawson denied receiving any documents from the police relating to the execution of a search warrant. After he returned from the DEA office the next day he picked up CDs from the floor.
While the officers waited several hours for the arrival of the search warrant for that residence they did move about the home. While waiting for the search warrant the officers used the restroom, removed their body armor, and took turns maintaining surveillance on the exterior of the residence. The officers were informed of the existence of the warrant about 7:59 PM on July 14, 2010.
According to Officer Gregg's affidavit for the Early View residence search warrant the entry team entered that residence at about 3:59 PM. Exhibit C, p.5, Docket 32. The affidavit includes observations made by agents who participated in clearing and securing the residence including the following information:
"The FedEx parcel was removed from the master bedroom. In the garage another FedEx parcel with the same dimensions was observed; that parcel had been opened and the shipping label removed. In the downstairs recreation room a computer screen was observed displaying a web page for FedEx tracking. In the same room a black ceramic appearing identical to the controlled delivery package without the wax contents. Sandwich bags which are frequently used as packing material were observed in the master bedroom. A shotgun was observed in the corner of the master bedroom. Suitcases bearing luggage tags from California were observed in the downstairs room. The FedEx parcel which was the subject of the controlled delivery that had been sent from California. Marijuana paraphernalia such as pipes with residue and burnt marijuana cigarettes were observed in the downstairs room."
After receiving notice of the issuance of the search warrant officers took the "pre-photographs." Tr 1-182. Officers also photographed the evidence seized, and then took photographs once the search was concluded. Tr 1-177. Photographs were taken by members of the National Guard using their own photographic equipment. Tr 3-102.
Officer Carson asked other officers at the residence to tell him about observations that were made inside during the protective sweeps. Then he conveyed that information to Officer Gregg for preparation of a search warrant affidavit. Officer Gregg received this information about 30 minutes after the initial stop of Ms. Valcarcel's vehicle. Tr 1-188.
Gregg asked APD Officer Jack Carson if he would assist him in getting a search warrant for the residence at 1831 Early view Drive. Officer Carson did not have access to Gregg's original affidavit and was going to be on overtime so he declined.
Officer Gregg then prepared an affidavit for the search warrant using information provided by Officer Carson including matters that there was a box in the garage with dimensions identical to the controlled delivery parcel (Tr 1-191). Gregg was informed that the parcel that had been delivered by Clementson that day was located in the master bedroom upstairs. Gregg was told by another officer that there was baggage downstairs that had luggage tags indicating that they came from California. The officer considered that significant because the FedEx parcel had been shipped from California.
Officer Gregg's affidavit did not state that the beeper had malfunctioned. Gregg explained at the evidentiary hearing that it did not occur to him to include that information. Gregg's affidavit includes the observations of the FedEx tracking screen, the fact that the controlled delivery box was recovered inside the residence, the ceramic container that was observed in the residence, the FedEx box with similar dimensions, the fact that there were suitcases with California bag tags, the sandwich baggies observed in the master bedroom, and marijuana paraphernalia observed in the residence as well as a shotgun behind a door. Gregg considered the fact that the box had been taken to the residence at Early View Drive significant to the issuance of a warrant; he considered the condition of the box being unopened as not significant. Gregg's affidavit did not affirmatively represent that the package alarm had gone off prematurely. The malfunction was a change in tone resulting from a failure to transmit the non-alert tone. Tr 3-20.
Detective Monique Doll proceeded to the magistrate's office to obtain the search warrant but Magistrate Comfort would not issue the warrant because the affidavit contained a description of Gregg's training and experience and not Doll's. Officer Gregg then had to leave the Tudor office located between Lake Otis and the Seward Highway near the Airport and go to the magistrate's office downtown to obtain the search warrant. Because of the sequence of events necessary in obtaining the last search warrant, I conclude that the officers timely applied for and obtained a search warrant for the 1831 residence. Detective Doll took the search warrant to the residence.
Officer Gregg testified that a copy of the warrant was provided to Harold Lawson. Tr 1-199. Harold Lawson is Leonard Lawson's brother who was staying at the residence. The search warrant return also indicates a copy was given to Harold Lawson. Exhibit C, p.12 to Docket 32-4. On cross-examination Gregg stated that he believed he gave Harold Lawson a copy of the search warrant at the DEA building. Tr 2-58. Harold Lawson denied receiving any document relating to the search warrants.
There are two interview rooms at the DEA office. Neither Valcarcel nor Lawson were free to leave when they were being questioned at the DEA headquarters. At the DEA office Lawson was advised of his rights. He indicated that he understood his rights and agreed to talk to the officers. He stated the shotgun belonged to Ms. Valcarcel, but his fingerprints might be on it. There were no threats, intimidations or promises made to Lawson. The interview with Lawson appeared very amicable and he was cooperative. Lawson did not appear to be angry. There was no swearing or shouting. The interview with Lawson lasted about and hour and 45 minutes. Lawson admitted involvement in drug trafficking activity outside the events of the day.
Officer Gregg wrote in his report that they initiated the interview with Liza Valcarcel about 8:20 PM at the DEA office. The interview took place in a room with a table and chairs at the DEA headquarters on Tudor Road. No weapons were brandished or threats made to her in exchange for her statements to the officers. The atmosphere was amicable and SA Rambo described Ms. Valcarcel as very sedate.
Officer Gregg reminded Valcarcel that she had been Mirandized. She tried to take sole responsibility for the drugs that had been seized. No promises were made to her for her cooperation. She was told that people who cooperate with DEA and with the government stand a better chance at any sentencing. She never indicated she wanted an attorney present nor did she appear to be visibly upset. Essentially, she admitted her knowledge and involvement in the incident. Her interview lasted about 45 minutes. SA Rambo concluded that her statements about the shotgun belonging to her lacked credibility because she knew very little about the type of ...
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