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jumps to Portland's bench
Beverly Smith, Vibe fashion editor at large, thinks the players will adapt: "I think that once they get over the shock of this being foisted on them, they will find there is a world of opportunity to be individuals more than before and to actually set fashion trends. A lot of them are following the looks of rappers. And now you are seeing more of these guys dressing up." (Related item: Others tighten up their dress codes)
For years, young people, including NBA stars, have embraced the hip-hop lifestyle, from its music to its way of dress. But now hip-hop stars led by Jay-Z are going for a more dressed-up look. Jay-Z, a part owner of the New Jersey Nets, is even seeking to launch a formal clothing line.
Says Smith, "Kanye West is one of the biggest rappers, and he is always well put together in his own way. He doesn't look like an old man. I know they are thinking these guys are smaller, but there are options for the NBA guys even though they are tall."
With the NBA dress code going into effect with the start of the season Tuesday, USA TODAY's Julie Ward talked with Smith and Nick Sullivan of Esquire and Jim Moore of Gentleman's Quarterly about the new fashion guidelines. For players who average 6-7 and whose minimum salary last season was $385,000, expensive custom tailoring — rather than off the rack — is the only option. However, the good news is there is no shortage of designers and retail stores who do custom and made-to-measure clothing from top to bottom. What the fashion experts say:
Jim Moore, GQ, creative director
Dress code: My feeling with these dress codes is that it feels so 1950s. I think Allen Iverson said it best. He said his casual attire is who he is. I must say I agree with that. But again, there is nothing wrong with guys in suits; but there has to be a retooling of how these guys are wearing their suits.
Business casual: The slack and dress shirt look can look a little more old mannish. I think it is more difficult to pull off. Casual for me always means a jacket, a tweed jacket or corduroy. I saw Kobe (Bryant) in a corduroy jacket, and it looked really nice. The nucleus would be the sport coat and great khaki slacks from say Abercrombie (& Fitch). And lace-up shoes and a dress shirt, but it is so much more complicated to put these pieces together.
In: I lean more toward wearing a suit and dressing it down a bit. It is a cooler look.
Out: I notice a lot of NBA players wear their suits too big. And let's lose the pleated pants.
On suits: I would encourage these NBA guys to stop wearing four- or five-button. Everyone should start thinking two and three. And everyone should be looking at two-button. It's sexier and, yes, slimming.
On shirts: Go for an expensive dress shirt with a spread collar so when you take the tie off and take the coat off, the collar stands up. And tuck in the shirts.
Footwear: Go with lace-up in brown or black. They definitely have to stay away from the square shoe. The shoe should be dressy, too. A slim shoe, lace-up or loafer.
One more thing: Shop retail and see what is in fashion.
Beverly Smith, Vibe fashion editor at large
Dress code: I think parts of it are pretty stringent. It would be nice if they could wear headgear. With something like a fedora, they could show their individuality with that.
Business casual: That was a couple of years ago, and now people have gone back to more traditional dress. They said that and people started coming in dressed like they were going to a picnic or a barbecue. The traditional term is khaki pants, oxford shirt and sport jacket. In some places, very neat ironed jeans.
Suits: I think a suit is very easy for a man. With a suit, you don't have to worry. Once you have a suit on, you look put together. You look polished. And it makes an impression.
Shirts: Thomas Pink has a made-to-order program called Personally Pink. They make shirts and ties and pocket squares. It is an English cut shirt, and a lot of players who are smaller can buy off the rack. It tends to be longer in the tail. Because if you have to adhere to a dress code and your individuality is being suppressed, the way to get around that rule is to wear beautiful accoutrements with your suits. Wear really vibrant color. I like pink. Lavender would look great with a gray pinstriped suit. Shoes: If they go with business casual, Prada makes a great sport shoe that is not a sneaker. There are also driving shoes from Todds.
One more thing: I would urge them to express themselves with their jewelry. I know they can't wear medallions, but there are great watches. There are great earrings and great cufflinks.
Nick Sullivan, Esquire fashion director
Dress code: Well, it is quite stiff, isn't it? I was going through it, and I can understand why the NBA would want to do it, but it is interesting you had banks and other institutions years ago telling people to dress down and now it is dress up. It is now coming full circle. ... It could remove any individuality, and these players are stars and they could end up looking like kids forced to dress up for a wedding.
Business casual: I think the key to these dress codes is there are rules on what they don't want, but what is the look they are looking for? To look business casual, it needs to look smart, not really casual. Business casual can end up looking like nothing.
Suits: It seems to be players go with four-button suits, but a three-button suit would look better. It should fit well and be tailored to the body and custom fit around the chest and waist. ... No padding on shoulder, or minimum padding.
Shirts: Basically, if you are 6-8, you are going to get looked at, so there are ways of reducing the effect visually with, say, a dark navy suit rather than light gray. Similarly, you'd make shirts and ties more low-key and not loud.
Shoes: You would advise them to ask for a proper shoe or a classic shoe. A cap-toe oxford would be ideal — something where the laces are clean, a simple black shoe or a wing tipped in a midbrown, which can be worn as a casual shoe.
One more thing: The strongest trend is the cool, modern style of classic tailoring. Armani is good for all guys.


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subset: commoncrawl


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Kinetic Theory, Applied to Gases, is a Serious Mistake - Leading Unconsciously to Danger
This is a line of thought developed by Phil Holland. (My commentary and my wording - he may disagree with it).
The general view is that gases are composed of points moving at high speed. If enclosed in some sort of vessel, the impacts on the side of the vessel are responsible for pressure, and the change in average kinetic energy of the small balls when they change direction gives the amount of pressure. The temperature is a function of the average speed of the balls. That's the kinetic theory of gases - there are statistical treatments of collisions between atoms (or gas molecules); and Boyle's law, involving pressure and temperature and volume, is consistent with the model.
So what's wrong with that? The problem is that gases don't behave as points; they are larger, somewhat as atoms, considered with a haze of electrons around them, are larger than nuclei in the traditional model. Thus wind is explainable as a collection of small 'balloons', since these can move somewhat as a unit. Presumably even on a small scale there's a relation between pressure and volume. This is important when considering nuclear reactions, or any situation where there's local heating. If atoms convert to gas, there is - for some reason, observed if not understood - a change of state, with a pressure increase. This is obvious with conventional explosives, where the sudden production of nitrogen gas causes a huge increase in pressure for any given volume. However, if there is a local heating effect as predicated of fission, if evaporation takes place there's huge local internal pressure. Phil Holland claims that the usual kinetic model simply assumes all the atoms are points, a high temperature implying just more energy, not a volume increase. A subtle mistake to which he attributed nuclear criticality at Windscale in Britain (later renamed Sellafield).
Note this can apply to more everyday situations. He claims water flooding into the boilers of Titanic flashed into water vapour, which caused explosions sufficient to blow the ship in half. (Omitted from the recentish film).


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Read This to Instantly Understand the Alkaline Diet
The Alkaline Diet is really simple and easy to understand. You just have to focus 80% of your eating on fresh, energising, alkalising vegetables, salads, oils, seeds, nuts etc. and minimise your consumption of acid-forming foods such as chips, chocolate, alcohol, tobacco, cola, bad fats, meats, dairy etc. It is that simple.
The 80/20 principle works really well with the alkaline diet -- if you master the core information then you will get 80% of the benefit with just 20% of the effort. How does that sound to you?
Quick Start: Here is what I advise you to do to start feeling an increase in energy and vitality within 48 hours:
|Eat Your Greens: for the first few weeks try to up your intake of fresh green vegetables and leaves by simply having a side salad with every single lunch and dinner!
|Drink Up: you absolutely HAVE to aim for 1.5 litres (women) or 2 litres (men) of clean, alkaline water each and every day. This alone will have a huge impact on your energy and wellness.
|Exercise: exercising will increase the benefits you feel from your diet by at least 500%. Aim for 3-5 40min sessions of a mixture of aerobic and resistance training each week. Start by walking or rebounding if you must - just get moving!
|Smart Supplementation: unless you have a specific health challenge I really recommend you focus on the four most important supplements - green drinks, pH drops, alkaline minerals & omega oils such as Udo's Choice. Everything will fall into place with these supplements.
The Top Five Alkaline Diet Questions…Answered
|What can I eat? Which foods are alkaline? Click here to see our list of acid and alkaline foods
|What is a green drink & what are pH drops?! Click here for our green drink guide and here for our pH drops guide
|Can I eat fruit? Is fruit acidic? Click here for my detailed alkaline blog post on this topic
|How do I test my pH level? Click here for my guide to pH testing
|Which supplements do I need? See below...
The Alkaline Diet Course
The Alkaline Diet Course is a fully guided, day-by-day, twelve-week transition to the alkaline diet. It does all of the planning & preparation for you and makes it simple & effortless for you to become alkaline.
Core Supplements
pH DROPSpH drops raise the pH of any water you consume. This is really very important because normal tap water is generally acidic.
CLICK HERE TO SEE OUR pH DROPS
ALKALINE SALTSThe four most alkaline mineral salts of calcium, sodium, potassium and magnesium, these salts are highly alkalising and are vital to life itself.
OMEGA OILSFor optimal health, energy and wellness I strongly urge you to give some focus to the omega 3, 6, 9 and coconut oil.
About Energise For Life
Energise are the world's leading 'Alkaline Diet & Natural Health Enthusiasts'! I used to call us, 'The world's leading Alkaline Diet & Natural Health Site (or Shop) but we've become a whole lot more than just a web shop since we started back in 2004.
In the past five or six years we have become perhaps the most recognisable name in the alkaline diet world. Our relationships with the unbelievable pioneers in the health and human wellness field such as Dr Robert Young, Tony Robbins, Dr Christopher Vasey, Jason Vale, Dr Connealy and more have led us on a path to fulfill our ultimate goal:
To give as many people as possible every resource they need to reach their health goals & fulfill their full health potential.
We have FOUR key values that we live and work by:
|to connect as much as possible
|to help as much as possible (regardless of profits);
|fresh food should always come first;
|and balance is everything!
Articles, Resources & 'How to' Guides
|Green Drink FAQ
|pH Drops FAQ
|pH Strips FAQ
Listed below is a selection of our best alkaline diet guides. Visit our alkaline diet blog for more articles – the blog is updated 2-3 times per week with new articles & resources!
Our Top Videos & Interviews
Testing the pH of Different Drinks
Using a digital pH meter, Ross tests the pH of different drinks and shows the benefits of using pH drops.
Interview with Dr Young
In June 2009 Ross conducted a I .5hr interview with Dr Young about the Alkaline Diet.
Interview with Gareth Edwards
Interview with top Hale Clinic nutritionist and alkaline diet specialist Gareth Edwards.
A Few Starter Recipes...
Not knowing what to cook is often the biggest problem people face when they start out on the alkaline diet. That is why I published the world's first truly alkaline recipe book I also post new recipes to the Energise Alkaline Diet Blog every week to help keep you fresh and inspired on your alkaline journey!
Here is a selection of my favourite recipes from the blog:
> Alkaline Smoothie
> Alkaline Burgers
|> Alkaline Bean Brekkie
> Hummous
> Blood Builder Green Drink
> Alkaline Protein Shake
Some Customer Feedback...
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- Very good product and fast effecient delivery from Energise. Lynda
- Super quick delivery! Anton


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3 Min Read
* TSX down 20.27 points, or 0.13 percent, at 15,088.70 * Six of 10 main index sectors decline * Valeant slips after Allergan advises against deal * SNC climbs after acquisition move By John Tilak TORONTO, June 23 (Reuters) - Canada's main stock index slipped on Monday as worries about political instability in Iraq and concerns about high valuations dragged on market sentiment, offsetting gains in the index's mining-heavy materials group. In Iraq, U.S. Secretary of State John Kerry met Iraqi Prime Minister Nuri al-Maliki to push for more inclusive leadership as government forces abandoned the border with Jordan, leaving the entire Western frontier outside government control. Investors also digested data showing an expansion in Chinese factory sector activity in June for the first time in six months as new orders surged. Some fund managers fear the Toronto market, which had its highest-ever close last week, might have run ahead of itself. The benchmark index is up about 11 percent this year. "We're skirting pretty close to record highs, so we're going to see some profit-taking," said Michael Sprung, president of Sprung Investment Management. "There's very little room on the upside right now," he added. The Toronto Stock Exchange's S&P/TSX composite index was down 20.27 points, or 0.13 percent, at 15,088.70. Six of the 10 main sectors on the index were in the red. Financials, the index's most heavily weighted sector, gave back 0.4 percent, with Toronto-Dominion Bank losing 0.5 percent to C$54.52 and Bank of Nova Scotia falling 0.1 percent to C$70.83. The materials sector, which includes mining stocks, advanced 1 percent, helped by an increase in copper prices. First Quantum Minerals Ltd jumped 1.4 percent to C$22.03. In corporate news, Allergan Inc advised investors not to sell their shares to Valeant Pharmaceuticals International, which launched a hostile takeover offer for the California-based Botox maker last week. Allergan said Valeant's offer was "grossly inadequate". Valeant shares fell 1.2 percent to C$130.34. Canadian engineering and construction company SNC-Lavalin Group Inc said that it would acquire British energy services provider Kentz Corp for about 1.16 billion pounds ($1.98 billion) in cash. SNC's stock climbed 1.8 percent to C$53.35. ($1=$1.07 Canadian) (Editing by Peter Galloway)


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cool story:)
This reminds me of a 3some I had with my girl and her mom over 40 yrs ago, and I just recently found out it was my wife who set it up. back then her mom and her used to get high a lot so when I came over they preceded to seduce me, first with some head, then some pussy licking then they straddled me one on my cock and the other on my face then they switched places best time I ever had. suffice it to say I married her and have been for 25 yrs now although mom's now gone.
nice but we want more catagories+
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Mecca for Moderns
- (Manufactured on Demand)
- Artist: The Manhattan Transfer
- Format: CD
- Release Date:2/22/1990
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The fifth record, containing the Top Ten Hit, "Boy from New York City," (which won a Grammy for Best Pop Performance) and "Until I Met You (Corner Pocket)," which won a Grammy for Best Jazz Performance, the first time a group had won awards in both the pop and jazz categories in a single year! Of course, those two songs are worth the price of the CD, but, in addition, you'll hear "A Nightingale Sung in Berkeley Square," sung a cappella, from the Gene Puerling arrangement. (Gene won a Grammy for this one!) Also: The Caribbean-influenced "(Wanted) Dead or Alive," with it's steel drums and cowbell-infectious-and Charlie Parker's "Confirmation," which predicates the group's exploration of vocalese. [Note: This product is an authorized CD-R and is manufactured on demand]
To play the media you will need to either update your browser to a recent version or update your version of Flash Player.


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Voulez-vous définir comme devise par défaut ou pour cette visite uniquement ?
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The place is right on main st. Easy go get to, especially if you are "galavanting" around Boothbay. Very central. I never saw anyone !I while looking for the front door I bumped into a person who told me my keys were in an envelope by the door. Never saw anyone again. I guess it was more of a" self management"kind of place.Granted,it was off season... The room was clean and comfortable. A few dusty bunnies...the shower has great pressure but the stall itself is quite tight and was cracked on the bottom side oh the wall. I' d wiiling to stay there again when in season.
Location The staff didn't make us feel welcome, the room was dingy, and hot and the furniture was all mismatched


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Let me introduce myself. My name is Mark Sisson. I'm 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we've assumed to be true about health and wellness...Tell Me More
Since we've been on an inflammation kick the past couple weeks, I figured I'd start covering some of the areas of health and lifestyle that interact with inflammation. That doesn't exactly narrow things down, seeing as how inflammation is involved in just about everything, but it does give me plenty of things to discuss. Today's topic, exercise, was a little tricky, because the relationship between exercise and inflammation is anything but straightforward, seemingly fraught with inconsistencies and facts that appear to contradict one another. Exercise reduces inflammation, but it also increases it. And depending on the context, this increased inflammation due to exercise is either a good thing or a bad thing.
Sound confusing?
See for yourself. Study after study (epidemiological and clinical alike) shows that extended exercise programs generally reduce markers of inflammation (like C-reactive protein) over the long-term:
There are many more out there, but the general gist is that regular exercise tends to lower markers of systemic inflammation while acute exercise increases markers of acute inflammation. And sometimes what's acute can become chronic. How do we make sense of this? How do we avoid making those acute spikes a chronic, constant thing?
I had originally planned on digging through the literature and assembling a handy guide explaining the specific inflammatory responses to the different types of exercise, complete with exercise prescriptions based on cytokines and C-reactive protein and all that fun stuff until I realized that such an undertaking is too massive for a blog post, impossible given the limitations of the literature, and overly complex and frankly useless for the average reader. Instead, we have this: a rambling discussion of inflammation and exercise, peppered with helpful nuggets of advice wrought from years of personal (and painful) experience.
Some degree of inflammation is necessary if you hope to get anything tangible out of a workout regimen – hypertrophy, increased stamina, increased strength, improved work capacity – because your body gets stronger via the inflammatory response to the stress and by rebuilding and refortifying its tissues to deal with future demands. An effective training session is basically an acute stressor that initiates a transitory, temporary, but powerful inflammatory response. An effective training regimen is composed, then, of lots of those acutely stressful training sessions interspersed with plenty of recovery time against a backdrop of lots of slow moving and good nutrition. You can't escape that.
Track your training. Plotted on a graph, the inflammatory responses to your training should resemble a series of peaks, dips, and valleys. If you don't let your last exercise-induced inflammatory spike recede before exercising again, you'll only heap more on the pile. If you keep stringing together spikes in inflammation without recovering from the previous one, they start to overlap and that starts to look a lot like chronic inflammation. That gives you a plateau, a mesa of inflammation. Avoid the mesa.
(You don't actually have to order CRP tests after every training session and create Excel spreadsheets to "plot your inflammation." Feeling it out is perfectly fine. Review last week's post for symptoms and see if you qualify.)
Remember that acute inflammation (good, healthy, necessary) is characterized by an inflammatory response that resolves quickly, or as soon as the offending factor is removed. This takes a day or two, maybe even three, but as long as you remove the stinger/take your hand out of the flame/kill the pathogen/put down the barbell for a couple days, you will recover and the inflammation will subside. Inflammation becomes chronic when the stress is not removed, when you keep getting stung by the same bug/putting your hand in the flame/licking the dirty spinach/doing heavy deadlifts every single day. Don't do these things and expect differently.
Any type of exercise – besides maybe walking – has the potential to become chronic and induce a state of chronic inflammation. Doing high-intensity Crossfit WODs every single day will do it. Training for a marathon will do it. Do what you enjoy without it becoming chronic. Endurance events aren't going to kill you, but training for them might.
The reason why I single out Chronic Cardio, marathoning, triathlons, and other ultra-endurance events (and why it's the easiest way to overtrain and become systemically inflamed in the process) is because excelling at those activities usually requires a ridiculous amount of training time. If you want to be the best Olympic weight lifter you can be, you'll have to train hard and train often and undergo serious stress, but you won't be under load for more than a second or two at a time. If you want to be the best endurance athlete you can be, you're likely going to be "under load" for hours and hours each day. There is very little give in these sports, which is why regular endurance work is so problematic for so many people.
Endurance training is problematic for another reason: you can always complete the workout even when you should be resting. If you're having a bad training day as an Olympic lifter, you simply won't make the lift. You can't slog through a heavy snatch; the necessary effort precludes you even attempting it. You'll deload or call it a day or make it a light workout, but you're not going to "power through," because you physically cannot. But because endurance work is lower intensity, you can slog through the days when your body is trying to tell you to rest. It won't be pretty, and you'll feel awful and slow and heavy, but you'll finish – and you'll dig yourself in even deeper.
Interestingly, folks who run ultramarathons tend to have lower resting CRPs than marathoners. This threw me for a loop at first, but after thinking some more, it makes sense. All the ultramarathoners I knew were the guys who either couldn't hack it as marathoners or simply didn't want to push themselves to the brink. They were generally fairly laid back, while we marathoners were the hyper-competitive types. They would just kinda mosey along at a reasonable pace, while we treated 26.2 miles almost like an extended sprint. Our pacing was GO GO GO *slurp glucose gel pack* GO GO GO. Though they covered far more ground – sometimes more than 100 km – they never dug deep, not in the same way we did. They never had to "go to the well." My well was running dry by the time I finished my career.
Yeah, exercise is a funny subject. There isn't really a one-size-fits-all detailed prescription, which is why when I offer my suggestions for exercise on this blog, I try to keep them very general. Rather than prescribe this many sets of these specific lifts for this many reps at this weight, I say "lift heavy things." That could be bodyweight, sandbags, barbells, kettlebells, or the latest in HIT machine technology. Rather than tell you to jog at this heart rate for this long at this grade this many times a week, I suggest you "move frequently at a slow pace" and "run really fast once in awhile." You could move slowly or really quickly on your feet on the street, on a trail, on a bike, in a pool, as you garden, or even in place (burpees, anyone?). Sure, I think a day or two of lifting, one session of sprinting, and as much slow movement as you can possibly stand each week are reasonable targets for the general public, but it's honestly really wide open.
Thanks for reading, everyone, and let me know what you think in the comment board!
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72 Comments on "The Relationship Between Exercise and Inflammation (and What It Means for Your Workouts)"
My marathon training years ago was definitely a mesa of inflammation. That coupled with eating tons of gluten… Sounds like a lot of athletes really.
Ugh and don't forget the gatorade and goo-packs… I vividly remember the syrupy sludge sloshing around my belly for 26 miles. So grim.
I completely agree, I used to be the same way! If I'm not enjoying it, then what's the point? Doing it all for vanity, as I used to, will only get you so far
Who wouldn't? I remember running on the pavement thinking that more was better even though I literally hated it. I now just run when I want and stop when I want. I prefer taking long walks and mixing in bodyweight exercises.
MovNat is huge and will continue to grow. I've never been involved with one but I can't wait to be soon!
With that being said, my awesome sister asked me if I wanted to run in a half marathon this year….
I completely agree. I'm currently training for a half marathon that I didn't wholeheartedly want to participate in, but the athlete in me wants to perform better than last year and felt the pressure looming. I'm actually in the midst of writing an update about how I finally decided that this mentality was making me miserable and I've completely changed my training plan so that I'll enjoy the process and not ruin it for myself. I enjoyed a leisurely 1 hour run on Sunday and even saw some beautiful swans while out – much better this way!
i honestly miss doing bodyrock everyday, especially for mental reasons, but i hold back because i really think moving slow everyday, and 2-3 intense workouts a week is better in the long run.
Agree and disagree about ultra-marathon.
I think it is a training issue. Basically, the training is less taxing. Actually running 100+ KM — hell even 36 miles — is really, really painful. For a few days.
People who are attracted to that might also be people who can deal with it better.
My experience is that one has to be careful with any type of repetitive exercise. It can lead to injury and acute inflammation, which can become chronic. Building up your strength slowly, changing up your exercise routine, rest in between workouts are all important to help prevent these types of nagging injuries. Thanks for the post.
Interesting reading-dealing with Celiac (Gfree for 2 years) but issues of intestinal cramping & inflammatory response to upper levels of exersion during exercise-running up hills, prolonged riding, even moderate weight lifting-getting my markers checked!
that's interesting; i don't have celiac but i do have IBS and a very sensitive gut…can't handle wheat/fructose/dairy–basically all short-chain carbs (I follow the FODMAP diet)…anyhow, I can tolerate carbs SO much better when I am working out and moving–I can eat about 4 times the carbs without gut upset during strenuous exercise; carbs during car trips/sedentary times/meetings spell disaster for me. exercise calms my gut. i wonder if you eat something different when you exercise (before, during or after)…maybe something that's not gluten but a short-chain carb. try it on an empty stomach? …or fat and protein only maybe.
really interested in hearing more about your thoughts on the FODMAP diet…I think it appears to be the answer for me but am interested in your thoughts around exercise…
Realistically, health and wellness is ultimately about controlling inflammation – both short and long term. It makes sense that during a start up period or times of acute, sporadic training you would see increased inflammation, but that if you look at the long game, your inflammation profile would be much better.
From food to exercise, it's best to keep your inflammation down, period.
So… How does Grok train for a marathon? Or does he just not?
Hope this is what you're looking for.
Hey Mark,
I actually have wondered about inflammation and exercise. It seems that every time I do something like intense jump squats, I am on the mend for 3-4 days, which really wrecks havoc on having a consistent workout (sometimes the inflammation is INTENSE around the day 2-3…walking hurts…).
Do you think this is a case of lack of protein in my diet or some other diet factor that needs to be addressed? I mean, should I up the protein on my days where I am doing intense full body workouts?
Maybe being fully hydrated, too? For the last five years I've done these 4-hour indoor climbing competitions, where it's how many hard routes can you complete in the time frame. It's brutal. I've been SO sore for SO long after these, but I've learned that if I go into it fully hydrated (chug water 24 hours prior) I will recover 1-2 days sooner.
Might be worth taking a BCAA (branch chain amino acid) supplement after working out, as well as protein, as it can help with DOMS.
Great article, and "licking the dirty spinach" made me laugh.
"Sound confusing?"
Eh. I'm used to it.
I'm a thrill seeker and licking dirty spinach is one of my favorite ways to spend an afternoon.
You did a good job covering something that could have easily become an overwhelming topic. Thank you for keeping it simple and sweet for us mere mortals. 🙂
I'm usually not to sore after lifting heavy things. I do the Enter The Kettlebell Rite of Passage now and my to heaviest days are Monday and Friday, and Wednesday is light. The snatches for between 2-12 minutes push my heart up enough to qualify as my sprint session. The most sore I have been is when I did a PBF Self-Assessment yesterday and my quads from the 80 Squats I did. Is that Level 5 now 😉
What do you think about post-workout cold showers? Will this cause the inflammation to subside more quickly? Too quickly?
I've wondered about this too. After a hard weightlifting or sprinting workout, I like to take a two-minute dip in the cold pool. That often reduces DOMS, but now I'm wondering if I should just deal with the soreness. Exercise causes acute inflammation and then the body repairs itself. Am I short-changing any improvements in muscle growth and strength by somehow numbing DOMS?
Hmm! Thats interesting! Just one more reason to work out 🙂
Thanks Mark. I just did an easy 50 mile run on Catalina Island using my persistence-hunt-trot pace. Felt great, feel great. Quick recovery. Paleo fueling. No need to go to the well. Average less than 20 miles a week training (if you want to call it training, more like short commutes and jaunts) along with Russian sauna and cold plunge training and Primal Blueprint based diet. Happy me. Blog report coming next day or two.
@Ted, that's what I'm talking about! Looking forward to the full report.
I love the primal blueprint specifically for it's general advice! Years ago during chronic cardio I was always so sore and so hungry and dreaded the gym. Lifting heavy things and moving slow frequently while enjoying the wilderness is definitely a blueprint I can follow!
"controlled hormesis"…or mithridatism
Exposure to self-administered "poisons"…exercise, produces an inverted U shaped curve or J shaped curve, of dose response: some small amount makes you stronger, larger doses kill the organism.
I recall a website that uses applied hormesis, I think it is "getting stronger". People do body hacks.
Hey Doug, it depends on the kinds of WOD's that your doing at Crossfit. If you want to put on mass you will have to cut the crossfit as most wod's are metcons with heavy dosing of cardio. You might want to do your own lifting and limit the cardio. Lift heavy things, rest and eat big. Have your bigger calorie days on your lifting days. Most carbs post workout. You might be trying to do too many differnt things when your goal is mass. Going to be hard to do with all the calories you are burning at Crossfit.
chronically inflamed for years
just starting to listen to the body at age 34
~ i still dont quite know how i feel about not red lining 3 days a week
but i know i am in less pain
its a journey for sure – trying to enjoy it
I beat the heck out of my body through running– Now I'm a mess of osteoarthritis. My coping mechanism these days is to strive to be active without focusing on an exercise plan. Mostly that involves daily housecleaning (don't scoff I like a clean house) and pilates. This works great. I have far less joint pain, keep a healthy weight and have a nice sense of accomplishment. For me it's all about moving– even if it is only to push a vacuum. Though I do try to incorporate regular walking so I can be sure to get my sunshine.
Did the main site Crossfit WOD's for 3 years and ended up with chronic inflammation, I could feel it but ignored it thinking I was doing the right thing. One year ago came across Gymnastics workouts on http://gymnasticbodies.com from Coach Sommer and I dumped Crossfit for gymnastics and have not looked back since. Five weeks ago came across this http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/ via gymnasticsbodies forum and it is now my program and work this with Coach Sommer progressions, have made some good gains.
reach your numbers and move to the next level…it's really that simple.
Primal eating habits and Crossfit have helped me conquer intense inflammation! Yeah Mark!
I have also noticed that my inflammation is much less intense.
Mine too. I used to have what I assumed was carpal tunnel. I blamed it on heavy computer use, which obviously played some part.
Since going Primal my wrist pain is completely gone. I probably use the computer more now, still no pain.
How much primal food should a 23 year old male doing crossfit consume to beat chronic inflammation and gain functional, healthy weight?
I just began training for a marathon and I am going to try hard to "slow down" and do run/walk intervals within the "fat burning" range, thanks to what I've learned through Mark and The Primal Blueprint. I hope I can keep myself from pushing my pace, as my goal is to lose body fat this year!
After doing 5-6 days a week workouts, I have started to cut it back now to 3-4 days adding in some Mark' Sisson approved fun days! Swimming, stand up boarding, hiking, camping, anything fun to workout without working out! Been going great so far. Have an upcoming 20k mud run and am training for that as well. I used to take a long time to recover but as I have dialed in my primal diet better. I have reduced that recovery considerably. Thanks Mark!!
Mark, where did you get the data that ultramarathoners have lower CRP than marathoner?
Also, you seem to ignore that proper training for endurance events, for example Marathon, should consists of easy effort on most days. If you are indeed keeping the intensity easy on your easy days, there is no reason "chronic cardio" will cause chronic inflammation or overtraing.
Great article! It is really important, as you say, to do what you enjoy without it becoming chronic. I used to have that problem when playing basketball.
Fitness is like life, a journey to self discovery. Everyone has to find out how their bodies respond and which is the most efficient way to eat and workout for them.
agree 100% !!!
"Volleyball practice elicits spikes" – very punny.
I have a question; where does martial arts fall into this? I'm thinking of taking up Kali/Escrima at my local gym – Is it an endurance exercise?
I do intervals (4-6 30 sec w/ 3.5 min rest)three times a week, one set pullups, parallel bar dips and squats on the same days and at least 30 m walk on the other 4 days.
Is this considered too much?
So Mark, do you think I was causing undue inflammation when I used to do Jazzercise three times a week, plus two times a week of strength training? I know there were times my M.S. flared during this time. Guess my body was trying to tell me to back off…. but I thought at the time it was the good and healthy thing to do. Glad I found Paleo/Primal way of living.
Now I'm motivated to grab my 53lbs KB, and walk around my neighborhood, about one mile. Slow but heavy, awkward, seems so real worldly, Ok, I'll do it. Thanks for the article.
My new rule for exercise: if I'm not enjoying it, or I'm not building to a new skill that I want to have in my repertoire, I don't do it. I happen to ENJOY lifting heavy things, sprinting, jumping, climbing, crawling, rolling, etc. So I'll do this for a while, then stop. There's no rush, and I'm in better condition (less inflammation, no injuries) than ever.
Amen to that!
Maybe I should thank my lucky stars I'm built for strength rather than endurance then! 🙂
About the ultramarathoners, there were a bunch of them who managed to qualify for this year's Olympic marathon trials. They aren't "marathoners," but their many many miles of "base" enable them to put together a respectable marathon on race day. Even without "training for a marathon."
i've also noticed that trail races are far more laid back than road races. more fun too!
Great post. I too lived many years following a chronic cardio and junk food lifestyle. I was skinny fat and not healthy at all. So happy to be Paleo/Primal and promoting the same to my clients.
Hey Mark,
What's your stance on how exercise alters plasma levels of anti-inflammatory signal molecules?
Question: I have just started researching this. I am obese & I suffer with Rheumatoid Arthritis. I notice there is a lot of information regarding strength training. Where do I start if my mobility is limited. I.E. – Bad knees, twisted elbow joints and back pain. Any help will be appreciated.
I think bodies should have come with a manuel. It's frustrating to spend time and energy- only to find the ' problem' getting worse! Thank God for people like you Mark, who keep learning and sharing your findings????
Hi all
I liked this article and the comments I have read. I am trying to find out by experimentation the right amount of hard "lift heavy things" in a week that does not leave me sore the whole week. From what I read I gather that I should step down a little, reduce my farmer's walks and short squat/deadlift workouts. My weekly session of sprints (on Wendnesdays,15mins intense) stays unchanged. And my rest/play is accomplished with Zumba sessions (2 a week,I keep it at 30 mins each) and Yoga and Pilates (ahhhhhh, feels so good, once a week each)
Found this study that may add a bit to the subject
Hi Mark,
I've shared and posted this article in my website as a source of reference for topical steroid withdrawal sufferers. For us, we are battling inflammation everyday and always looking for ways to reduce inflammation so that our withdrawal symptoms are less severe.
I find that once I have been able to exercise (i.e. play soccer especially), my skin has been improving at a greater rate. There are always benefits to exercising. Exercise is the cure to everything I guess =)
Tks for the info!


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UK Tax
UK Tax Questions? Ask a UK Tax Advisor for answers ASAP
Hi Andrew
If the loan for the deposit has been taken out in your name only, secured on a property which is owned in your sole name only you can claim the interest against your half share of the rental income.
Ok, so just to recap the first part, can I actually (from eyes of HMRC Inspector's rule book), claim the interst part on the additional loan of £40k I got from my residential house me and my family live in. My current residential mortgage having been increased from £30k to £70k ie paying one mortgage payment.
Yes because the purpose of the additional loan was for the purchase of the buy to let property
Ok, great, I wanted to verify this from earlier advice received elsewhere. Now the second part, again to just confirm - Can I only show the 100% interest amount I paid (from start of BTL in Nov 09 to end of March 2009, around £1200 as interest part of repayment mortgage - on my return meaning my wife who is jointly owning the BTL property cannot show half of the same interest on additional loan, beacuse the £40 was paid to me as I am the sole owner of residential property.
Just to conclude this, can my partner, on her own tax return, show the 50% profits/ loss etc,can she include the BTL Mortgage Interest relief, but she can not add to this her half of £40k interest paid towards BTL Mort because I have already included 100% of interest relief on my return. Finally, to put my mind at rest, please can you cofirm if you are registered charted account, if not your account status. Thanks
Sorry for repeated long question, just need to put my mind at rest - your reply is very much apprechated.
sorry for the delay
please bear with me
ok, no problem.
Hi sorry about that - telephone call !
Just to recap/ summarise: you confirm I only show 100% the interest part of £40k ie. £1200 from start of BTL in Oct 09 to end of March 2010 on my return - my wife cannot show half of £40k interest on her tax return beacuse residential property on which I got this loan was in my sole name. So can I then show this on my return as the 100% ie £1200
Yes to confirm your wife will not be able to claim half the interest on the loan you took out as a deposit for the BTL property as the loan is in your sole name secured on a property owned solely by yourself. Therefore you claim 100% of the loan interest on this loan against your half share of the rental income, on your tax return.
And dont forget to confirm (sorry) if your are registered chartered account or tax specialist so I can be confident when filling our reuturns based on info I have supplied - first time completing returns fo rboth of us.
You can claim the whole of the loan interest from the date the loan commenced as the purpose was to purchase the BTL property even if the letting started at a later date.
I am not a chartered acountant but a tax consultant. I have been working in taxation since 1976 - 10 years Inland Revenue, and for various firms of chartered accountants and tax consultants since then. I also have my own tax consultancy business and have had many clients for whom I have prepared letting accounts and tax returns.
Can I assume we can include usual BTL Morgage Interest relief in addition to me showing the 100% interest on my additional loan, on our return. rWishing you a peaceful, joyful and happy Xmas and a Happy New Year. Thanks for the fantastic advice and time.
Yes the BTL mortgage interest can be claimed 50:50 each as the mortgage is in joint names with your wife
Merry Xmas to you both too
Ok, a big thank you and once again Have a good Xmas break (hope you have it even though you may still be helping others online). Kind Regard.
Thank you and take care
Kind regards
Very sorry, forgot to ask a question about repair cost on BTL - ok if you cannot answer, but fantastic if you can...Soon after buying BTL property we replaced worn out carpets with laminated flooring in the house at cost of £1500 - did this before first tenants moved in - question is can I (once again legally from HMRC point of view), put this on our return as repairs etc ? I am claiming 10% wear and Tear allowance as well as its furnished proeprty. Many, many thanks.
Some rooms did not have any carpets, just hard tiled concrete floor, i think.
Unfortunately, you can't claim both. The 10% W&T allowance includes floor coverings. You have to decide from the outset whether you claim the 10% W&T allowance or replacement (not initial purchase) furnishings - you can't swap the basis from year to year so you have to adhere to the same basis throughout. In the long term the 10% W&T is usually more beneficial.
OK, can I possibly include the cost replacement laminate flooring as capital expedniture ie when I sell BTL House I can show when working out sale profit?
I would say that laminate floor covering is treated in the same way as carpet.
Ok, I thought I could show cost of laminate flooring (to replace worn out carpet) as repairs on our return - or could I actualy show it as repair cost on annual reutrn.
Your answer will conclude this Chat.
As I say floor coverings ie carpet and laminate flooring are treated as furnishings and therefore come under the 10% wear & tear allowance if you replace them. If you repaired the existing carpet or laminate flooring then I would say yes you could claim the cost of that repair separately as you are not replacing the item.
I hope this helps
Please click the "accept" button
Thank you and kind regards
I hope you found this helpful.
Please click the "accept" button to complete the process.
Thank you
Andrew (baktax)


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Voyeur : September 2010
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Citation Edit
Cozza v. Network Associates, Inc., 362 F.3d 12 (1st Cir. 2004) (full-text).
Factual Background Edit
In 1999 Paul Cozza licensed Network Associates (NAI) to use his patented scan enhancement technology. During the license period disputes arose between the parties; after negotiations, they reached a Settlement Agreement on August 29, 1999, under which "Network was to remove Cozza's technology from its products upon expiration of the License Agreement (December 31, 2001)." The License Agreement included an arbitration clause; the Settlement Agreement did not.
Trial Court Proceedings Edit
In June 2002 Cozza sued NAI alleging breaches of the Settlement Agreement. NAI moved to compel arbitration under the Federal Arbitration Act (FAA), arguing that the License Agreement specified that the arbitration clause survived the expiration of the License Agreement, and "all disputes between the parties arising from the licensing relationship are arbitrable." The trial court refused to compel arbitration under that clause, stating
|That may be true, but the Complaint does not assert any breach of the License Agreement, only breaches of the terms of the Settlement Agreement, which contains no arbitration clause. Given Cozza's binding representation that he has not, and will not assert any claim arising under the License Agreement, the arbitration clause does not apply and Cozza cannot be compelled to submit to arbitration. [citation omitted] Consequently, the motion to compel arbitration is DENIED. [Opinion of Stearns, J., Oct. 17, 2002 (D. Mass. Case No. 02-CV-11135-RGS.]
"NAI did not appeal this denial . . . despite the FAA's explicit provision for interlocutory appeals of such denials." Activity in the District Court continued, including a motion by NAI that Judge Stearns reconsider his opinion.
Appellate Court Proceedings Edit
Finally NAI appealed to the Circuit Court. After further motions, the Circuit Court heard the appeal and affirmed the district court's denial of a motion to reconsider his October 2002 opinion.
The Court first considered NAI's appeal based on newly discovered evidence. It held that while such a claim would ordinarily be considered, the case was still pending in the district court, and "the record fails to provide support for NAI's assertion that new evidence supporting arbitration emerged in Cozza's deposition." NAI also argued:
- All Cozza's claims are arbitrable because they involve his technology which was the subject of the license.
- The arbitration clause survived the end of the contract.
- The settlement incorporated the License.
- Settlement of an arbitrable dispute is also arbitrable.
The court held that these arguments were made earlier, when NAI could have appealed but did not.
NAI then alleged "newly discovered" evidence in Cozza's deposition. The Circuit Court noted that the "evidence" was only part of Cozza's speculation on damages, and "nothing in the record calls into question Cozza's initial response that he is 'not making claims in the litigation based upon the license agreement.'"


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*OFFICIAL* Sarnia Sting 2012-13 Season Thread (Part 2)
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Originally Posted by
dean youngblood82
Honestly, any players I mentioned would be pure guesses with no backing. I could speculate on the players' I'd be interested in adding.
WOW! What an impressive list! You obvioulsy spend alot of time watching these kids. I don't get to midget games but I will be watching for these names now that I know of them.
I guess it is safe to say the Sting will be a young team next year as they rebuild once again. All part of the process of course so I hope the fans will support the young talent we have and tear them apart as they learn and develop to be a team of the future.
What is your prediction on the morning of what will be a tough play-off series against Plymouth?
I liked your rebuild again ... part of the process... top teams don't seem to do it. Plymouth, London, Kitchener...they seem to be steady...and add to the mix year after year. Not sure when any of those teams had a top 4 pick but it has been a long long time. Next year, a young team, and certain a trying year for fans.
Personally I think Whalers in 5 or 6 (being optimistic).
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I decided the perfect way to start my week this Monday was to take a dip in my pool. Most people might wait until Memorial Day in the states to christen the pool but I figure my pool is exempt from such provincial traditions.
I'm sporting a new bathing suit, and I can never have enough of them. This one is actually FREE if you join the Boom Clothing company VIP group – WHICH INCREDIBLY is also free to join. Aranel Ah is back in SL full force and she's released this as a little teaser to get you come check out her goods! I suggest you do so! Continue reading


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Clearer heads
Memories are the dramas of our minds, the bits of our past that are unforgettable because of particular action, suspense or sadness. The day a bar owner in Australia chased me from the pool room of his pub for underage drinking is one of those occasions. I had been going there after school on Fridays with older friends just for the game, not the alcohol. Somehow, he had caught on that I was a few years below the minimum drinking age of 18 and, in the flick of a school tie, he was bellowing and hollering and threatening that if I showed my face on his premises again, he would call the police.
It was such a harrowing experience that I did not venture into a pub again until I had actually turned 18. The memory flickered back recently when my 17-year-old son phoned to tell me that he would be home from a birthday party later than planned as he was helping a friend who had had too much to drink.
I am not so out of touch with what he does that I do not know that he hangs around bars when he goes out. Most of his friends are a year or two older, so it should be a given that if they are in a bar or club, so is he.
That he is 183cm tall and weighs 90kg helps him avoid attention, of course. But I am sure that the clincher for bar staff is that he is not Chinese. The bars in Wan Chai and Lan Kwai Fong have a sprinkling - sometimes a smothering - of non-Chinese students who are plainly underage drinkers, two or even more years younger than my son. It is as if the law on alcohol consumption is about ethnicity, not age.
Intrigued and perhaps nostalgic, I asked my son whether he or his friends had ever been run out of a bar. No, was his response, and sensing my purpose, he quickly added that he only ever ordered soft drinks, which was not illegal. That may be the case, but there are no laws preventing a person under 18 buying a beer from a supermarket or a convenience store and then drinking it outside. Yes, he was well aware of that as well, he smirked.
There can be no smart-aleck comebacks when it comes to gambling. Hong Kong Jockey Club staff are adept at spotting under-18s crossing their thresholds and promptly ask for identity cards. Twice, this has happened with me - once when my son tried to follow me in and another when I absent-mindedly asked him to buy a Mark 6 ticket for me. As a Hong Kong institution, it has to have excellent policing to set an example and keep controversy from its door.
Bars and supermarkets are a different proposition. Checking the identity of every customer on mere suspicion is not in their financial interests, nor is it feasible at busy times. Supermarkets and convenience stores, not covered by regulations, need worry only if they have a sense of obligation to reduce underage drinking.
Hong Kong's lax attitude to underage drinking is at odds with a general movement elsewhere in the world to raise the drinking age. Lobbyists and pressure groups have produced studies linking alcohol to a rising incidence of teenage driver deaths, violence and drug abuse. Their model is the US, where the drinking age was lifted to 21 in 1984. They are moves Hong Kong should explore, but a first step of more pressing urgency should be to stop shops from selling alcohol to people under the age of 18.
Peter Kammerer is a senior writer at the Post
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Author's Note: This is the other story I was talking about. I also started Bakemonogatari, but I haven't quite finished it yet. I'm only on episode 9, and am currently waiting for it to load right now. I'm in a Bakemonogatari mood right now. Anyway, sorry if the awesomeness of this story just dies near the end. I was having problems with inspiration. And if they're both out of character, I blame it on the fact that I was too lazy to get off my butt and watch somemore before starting this because of damn Gurren Lagann and schoolwork. Everytime I was on the computer the time was spent watching Gurren Lagann or writing SimoYoko stuff, or looking for icons. Seriously, I'm pathetic. I will write a better Bakemonogatari fanfic soon, after I finish the anime. I promise that on my ninja way, 'cause that's the way Team Dai-Gurren rolls!
Disclaimer: I do not own Bakemonogatari, Senjougahara Hitagi, Araragi Koyomi, KoyoHita, or any other character mentioned in this story. In short, or in simple terms, I DO NOT OWN ANYTHING! I OWN NOTHING AT ALL! I DO NOT OWN ANYTHING!
The air was silent as I walked. The wind was trembling as it blew through my long purple hair, my grape blue eyes narrowed as I continued walking, not stopping for a split second. I had to keep walking. It was because of him that I was this way. It was because of him that I had my weight back.
I couldn't help but smile gently, as my purple side bangs blew into my eyes. Yes. He'd help me overcome my fears and regain my weight. I'd become myself again, through Araragi-kun. He'd been there for me, ready to jump in and stop the crab god from doing away with me. And because of him, I was able to feel, to hate, to love.
Most of all, I was able to feel alive. I was able to feel loved. I could feel my heart beating in my chest at the pace of one of the hummingbirds that would ever so gently land on one of the flowers in the garden outside my house. The luminous colors would dance across my glittering irises as I'd watch it in childish wonder, curiosity, not knowing if it was an angel sent down from heaven to give me hope, or to drag me down into the pits of hell mercilessly. Nevertheless, I would be completely captivated, starry eyed.
And it was because of this that I felt human again. I could smile now. I could smile and not feel guilty or unhappy because of my ability to show emotion. I could be happy without the feeling of guilt overriding every possible nerve ending that triggered these foreign emotions called love and warmth. I was human, with a living and beating heart. I smiled again, and blinked my eyes once. Sorrow was no longer a part of me.
It no longer dragged my shoulders forward, held the bags under my eyes, dulled the brightness of my face, haunted my every breathless whisper. It no longer was anywhere near me. Araragi-kun…He meant more to me then I had originally thought. I kept walking, putting one foot daintily in front of the other, the sun raining down on me with its shimmering golden crystal fireflies, the ruddy lights weaving themselves into my violet hair, shooting down the length of it as the wind ruffled it gently.
I was myself again. I could now laugh and cry whenever I felt like it. Not that I couldn't before, but, now, I could feel the emotions as I'd laugh and cry. The crab took more than just my weight away. It took my heart away as well. I lifted my chin up to the sky, stopping on the street corner and putting my hand on my hip lightly.
The sun. It hadn't changed. It hadn't changed at all since I last looked upon it. It was still round, glowing, magnetizing, and still held that celestial power that always calmed me whenever I was scared. It held me still, sent its ethereal limbs to cradle me in its embrace tenderly. Every time that ball of solar energy shone down on me, I would feel a surge of light rush through me. I've come to recognize that as love and warmth.
I watched the clouds dance across the azure ceiling above my head, turning my head quickly as the wispy streaks of pillow feathers soared across the blanket in a rush of wind, pulling my long plum colored hair along with it, the side pieces that framed my face blowing into my wondering blue eyes. They were dancing tonight. And judging by the looks of it, they were calling something.
I swung my head toward the falling sun, the stars of the constellation of the crab hanging into the sky above my head within seconds, as the feathers ripped the indigo cover of night over the ice blue that had previously donned the celestial light, my eyes widening in horror. The crab god? Was that what they were calling?
It had all happened in a flash. I couldn't even speak. I couldn't even cry out in the stark terror that now ripped through my veins. I felt my irises shake as the constellation glowed brighter, my zodiac turning against me. Light surged upward from the ground underneath my feet, as I looked down, touching my knees together out of fear. The god…It was coming back again.
Legs touched the ground in front of me, the clacking of claws echoing in the air between us, my blue eyes widening in horror. It was going to take my weight again. It was going to steal everything from me one last time. It was going to drive my heart away in that very same heavenly chariot one more time. I held my hands close to my heart as wind spun in a circle around the luminous god, small dots of light tracing the outline of a crab along the ground, two luminous eyes staring at me levelly.
"Please…Don't take my weight again, Cancer." I pleaded, dropping to my hands and knees, my purple hair falling over my shoulders. "I beg you. I haven't done anything to make you regret your decision."
The crab didn't take a single step toward or away from me. It just stood there, watching my every move curiously. I could feel its power running through the very ground it stood on so delicately, its feet barely touching the earth beneath them. The power seeped into my body through my pores, shooting through my veins like the thin streaks that had split the sky just a few moments ago. This power was potent, and yet, gentle. It wasn't hostile. I raised my head, my eyes wide. The crab just nodded.
"Oh, thank you, thank you!" I exclaimed, lifting myself to my feet in a flash, and staggering toward the god with hurried footsteps.
"Senjougahara? What are you doing out at this time of night? Do you want me to walk you home?" I stopped in my tracks, the crab blowing away like dust, as I reached my right hand toward it in one final effort. "Senjougahara? Were you listening?"
"Araragi-kun, are you a stalker?" I asked, closing my eyes as I turned toward him, biting my lip in slight annoyance. He snorted, shoving his hands into his pockets in response.
"I'm afraid not. Anyway, do you want me to walk you home, or not?" He repeated, turning his head to the left, scratching the right side of his face, embarrassed. I couldn't help but smile when I was around him.
"Why not. It's not like you're gonna harass me when my back is turned." I pointed out, walking up to his side, and bending over to pick up my school bag, lifting my index finger. Araragi-kun's face flushed bright red.
"H-HEY! I'M NOT A PERVERT!" He cried, as I smiled coyly, wrapping my hands around the handles of my bag and lifting it up off the ground, the stars dancing in his eyes as I looked up. Beautiful…
"Then why did I catch you looking down my shirt just now?" I asked daintily, hopping over the crack in the side walk as we started walking. Araragi-kun stiffened beside me.
"WHERE THE HECK DID YOU GET THAT FROM? I WAS JUST WATCHING YOU PICK UP YOUR BAG!" He answered, worked up. "I WASN'T LOOKING ANYWHERE NEAR YOUR CHEST JUST NOW!"
"You're in denial?" I turned toward him, as I hopped over more cracks, my lips parted. Araragi-kun shook his head lifting his palms up.
"It's not like that!" He responded, screwing his eyes shut tightly. "I'm not a pervert, Senjougahara!"
"Look. It's alright to be interested in a girl's body. I understand, being a virgin just like you." I replied lightly, as I continued with evading the cracks in the sidewalk. A slight snarl came from my right.
"Do you have to announce that to the entire town? It isn't exactly something that I want everyone to know." He hissed angrily, my lip curling up.
"Well, I know don't I? Why not let everyone else know too? You should be proud that you've abstained from having sex for so long. I mean, you are in high school now." I pointed out, landing on one foot, and spinning around a few times, Araragi-kun fuming.
"That's not the point, Senjougahara! That's personal!" He retorted as we continued walking. "How would you feel if I told everyone about your "incurable disease"? How would you feel?"
"It's a mute point. I was cured. By you, Araragi-kun." I shot him a knowing glance. "So, you can't really use that fact against me this time."
"You've got a point. But still! Don't announce that I'm a virgin to the entire town, okay?" He replied, his voice lifting a few octaves. I lifted my right hand to my mouth and giggled.
"You're a stubborn one, aren't you, Araragi-kun? I like stubbornness." I answered, turning my face to him and smiling gently through my innocent voice. Araragi-kun blushed.
"D-Don't say things like that, all of a sudden! What's gotten into you, Senjougahara?" He asked, pushing his hands into his pockets again. I tapped my top lip with my finger lightly.
"I've only had some rice all day. Nothing else. I'm actually not sure what could've gotten into me, to be honest." I replied, earning a confused look from Araragi-kun.
"You know I was being sarcastic, right?" He asked, to which I slammed my feet down on the floor, and grabbed his collar roughly, narrowing my eyes as my face grew dark.
"Are you implying that I'm stupid, Araragi-kun?" I asked, my blue eyes flashing dangerously. He blinked, and gulped.
"Uhm, no Senjougahara. I wasn't implying that you're stupid. I was just suggesting that you might not know what sarcasm is." He answered, looking me straight in the face, his eyes holding no fear. I smiled, and backed off.
"Hm, I see…So, this sarcasm you speak of…What is it like?" I asked dreamily, hopping from crack to crack in the sidewalk. "Is it supposed to hurt or confuse?"
"It's just a way of expressing your emotions or boredom, I guess." I narrowed my eyes.
"So you're bored with me?" I asked, turning my head toward him, my long purple hair swinging out beside me.
"I never said that. Why would I be bored of you?" He drawled, rolling his eyes.
"You implied it." I answered.
"Where did you get that from?" His eyes widened.
"From what you just said." I replied, my voice growing hollow as I skipped across a few cracks. Araragi-kun lifted his palm to his face.
"I never said that you bored me." He answered, his voice muffled by his palm. I laughed quietly, skipping over more cracks.
"You just did though!" I pointed out, smirking at him from the corner of my eye. He sighed.
"You just can't win with you…" He muttered, jogging to keep up. "Why are you skipping?"
"Because it's fun. And because I'm bored." I replied flatly, Araragi-kun's narrowing. "Not with you of course."
"Yeah, sure." He muttered back, his tone sarcastic. "Of course you're not bored with me."
"How could I be bored with you when I'm your lover?" I asked simply, turning my head toward him, facing him fully as I continued skipping. His body jerked out of surprise.
"Where did that come from-So suddenly?" He demanded hotly, my laughter pealing out of my parted lips like the sound of shimmering bells.
"Well, I am your lover, aren't I?" I questioned, giving him a soft smile. Araragi-kun snorted.
"I guess so, since we are technically together." He sighed, closing his eyes. "Seriously."
"Seriously what?" I asked flippantly, my footsteps infrequent as I hopped over more cracks in the sidewalk.
"Seriously. You can be so difficult sometimes." He answered, looking over at me. I laughed once.
"I'm a Tsundere. I have to be difficult." I replied simply, smiling again. "It's in my nature, Araragi-kun."
"Uh huh." He pointed out, throwing his hands up behind his head as he power walked next to me.
"Tsunderes are difficult, combative, and fiery." I explained, landing daintily to a standstill, and turning toward Araragi-kun, lifting my hand up to his face gently, his eyes widening as he blushed slightly. "But they're also loving toward the person they warm up to as well. Which, in my case, would be you, Araragi-kun."
"I can see that." He replied, slightly uncomfortable. I smiled, and lifted my hand away, and started skipping again, Araragi-kun jogging after me.
"Well, my house is up ahead." I pointed out, walking out of my skipping as we approached the front gate. He nodded, stepping up alongside me.
"Yeah." He answered, as we turned toward each other soundlessly.
"Aren't you going to walk me to my door, like the guys do in those romance movies?" I asked hopefully, Araragi-kun blushing again.
"W-Well, uh…Only if you want me to, Senjougahara." He stuttered in reply, my hand coming up one more time, sliding up the side of his face tenderly.
"Of course I want you to, Araragi-kun! You're my lover too, aren't you? It's not like you're going to harass me while my back is turned." I asked, my smile brightening. He snorted again.
"Didn't we already address this? I'm not a pervert. For the last time." He replied, taking my hand and starting to move toward the door. I followed, laughing slightly.
"I suppose we did." I answered, following him to the door, and walking up the steps behind him. Araragi-kun stopped right in front of the doorknob, and turned to face me.
"Well, here you are, Senjougahara. Have a goodnight." I smiled, and stepped around him, reaching for the doorknob with one hand, and lifting the other to his face as I leaned forward, pressing my lisp to his forehead sweetly.
"Thank you, Araragi-kun." I breathed once I pulled away, Araragi-kun starry eyed. "Thank you for everything."


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Install Official Android 4.0.4 MVLALH1 Firmware on Bell Galaxy S3
The latest official firmware for the Bell Samsung Galaxy S3 SGH-I747M is MVLALH1 that based on Android 4.0.4 Ice Cream Sandwich and has been rolled out, it's sill Ice Cream Sandwich, you have to wait for a bit longer for Jelly Bean, however leaks Jelly Bean OTA updates suggest that you'll get it soon in near future.
Those of you can't upgrade their Bell Galaxy S3 via OTA (over-the-air) can install it manually. The below guide will walk you through how to install official Android 4.0.4 Ice Cream Sandwich MVLALH1 firmware on Bell Galaxy S3 SGH-i747M.
Use a Windows PC and USB device drivers must be installed on your PC, you can use Samsung KIES to install them but during installation it must not be running, so before installation, disable all system tools such as Samsung KIES, antivirus, firewall program, please make a backup of your device data such as SMS, internet setting, contacts music files etc because the below procedure may wipe data, you can sync your contacts with Gmail account and for messages use SMS apps, lastly use file expert app to backup apps, and turn the USB Debugging on, to do so just tap Menu> Settings> Application> Development.
DISCLAIMER: Please proceed the below guide at your own risk, Android Egis will not be held responsible if your device lost data or get damaged following this guide.
Step #1: Download the MVLALH1 firmware (I747MVLALH1_I747MOYCALH1_BMC.zip) from here or here to your PC.
Step #2: Unzip the downloaded .zip file on PC.
Step #3: Download the required Odin3 v3.04 (Odin3-v3.04.zip) to your PC.
Step #4: Unzip the downloaded Odin3-v3.04.zip into a folder.
Step #5: Open the folder where you've unzipped above file and run Odin.
Step #6: Turn the device off.
Step #7: Reboot the device into download mode
Step #8: Once you're in download mode plug the device to PC using USB cable. Odin will detect the device, ID:COM will turn the color and a message saying ADDED will appear. (Note: If Odin doesn't detect the device, make sure that USB drivers are properly installed on your computer).
Step #9: Click on PDA Button and locate KIES_HOME_I747MVLALH1_I747MOYCALH1_20120814.100513_REV04_user_low_ship.tar.md5 from the folder where you've unzipped above files in the step 2. (Note: Don't make any change, just make sure that re-partition is unchecked).
Step #10: Click on Start button to start installation, once the installation done, your device will reboot itself and you'll see message saying PASS (Note: If Odin refuse to install the update and show message FAIL, or get stuck, close the Odin and unplug device, then pull out battery from the device for a few seconds. Then put the battery back to the device and reboot into download mode. Then install the firmware again.
Step #11: If your device reboot into normal mode, you're done, enjoy! But if you device gets stuck at boot screen, you need to perform wipe, to do so, turn off device, then reboot into recovery mode by holding down volume down and power buttons, when screen turns on, leave power button but not volume down until you enter in recovery mode. In recovery mode, select the wipe data/factory reset, and confirm on the next screen. Once it done, select "Go Back" after that select "Reboot System Now."
That's it, you're done, the MVLALH1 4.0.4 firmware is now installed on your Galaxy S3 having Bell Mobility. Do comment for queries!


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Book of Legends
by Horace Scudder
This book includes short renditions of eighteen of the most famous legends in Western civilization. Included are the stories of St. George and the Dragon, William Tell, King Cophetua, St. Christopher, The Wandering Jew, and the Seven Sleepers of Ephesus, all retold in fine English prose. Stories from Greek and Roman times, Christian and Biblical stores, and tales from the middle ages are all included in this small volume, easily read by an older grammar school student.
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Each purchaser of a Heritage History electronic book will receive three copies of the same book: one printable PDF version, and two versions (EPUB and MOBI) that are optimized for electronic reading devices. For more information see our Electronic Book information page.


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splash out (sth)UK
— phrasal verb with splash uk /splæʃ/ us /splæʃ/ verb
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friendly and pleasant to be with


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M.A. Concentration in Counseling Psychology (Licensure Track)
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College of Social and Behavioral Sciences - Department of Psychology
The Master of Arts (M.A.) with a concentration in Counseling Psychology - Licensure track combines theoretical aspects with practical counseling skills to prepare the student to work effectively as a counselor in the mental health field. Foundational courses provide a strong foundation in psychology with emphasis on current theories, research, and applications of a variety of counseling approaches. Additionally, courses are designed to integrate theory with practice. A culminating internship experience must be arranged at a site affiliated with or approved by the Department of Psychology. This program fulfills all academic and internship requirements established to prepare students who qualify as a Licensed Mental Health Counselor (LMHC) by the State of Massachusetts Board of Registration of Allied Mental Health Professions of 2004.
Program Requirements for Licensure Track
Successful completion of the following courses will fulfill the requirements for Licensure as a Mental Health Counselor in the State of Massachusetts established by the Board of Allied Mental Health and Human Service Professions. Substitutions and transfer credit for the following courses are strongly discouraged and may invalidate the degree requirements relative to licensure.
Counseling Theory:
- CPSY 901 Theories of Psychotherapy and Counseling
Human Growth and Development:
- CPSY 964 Advanced Principles of Learning and Development
- CPSY 925 Adult Psychopathology
Social Cultural Foundations:
- CPSY 945 Multicultural Counseling: Research, Theory, and Practice
Helping Relationships:
- CPSY 911 Orientation to Counseling Practice
Group Work:
- CPSY 910 Group Processing in Counseling
Special Treatment Issues (one required, one elective):
- CPSY 943 Family Counseling- required
- CPSY 919 Problems of Substance Abuse- elective
- CPSY 966 Assessment, Diagnosis and Treatment Planning-elective
- CPSY 962 Theories and Methods of Psychological Testing
Research and Evaluation:
- CPSY 956 Understanding Social Science Research
Professional Orientation:
- CPSY 921 Professional Issues in Counseling and Mental Health
Clinical Field Experience Requirements:
- CPSY 990 Counseling Practicum I
- CPSY 991 Counseling Practicum II
- CPSY 998 Counseling Internship I
- CPSY 999 Counseling Internship II
Additional Information on Internship Clinical Experience
The courses CPSY 998 Counseling Internship I and CPSY 999 Counseling Internship II are offered during consecutive fall and spring semesters. Each enrollment requires a minimum of 300 clock hours for a combined total of a minimum of 600 clock hours. Students should expect to devote a minimum of 20 clock hours per week at their internship site for two consecutive semesters.
For students who wish to begin their internship in the summer, three consecutive internship courses are required: CPSY 987 Counseling Internship A, CPSY 988 Counseling Internship B, and CPSY 989 Counseling Internship C. These internships consist of no less than 200 clock hours for a combined total of a minimum of 600 clock hours. Students electing to complete CPSY 987 A, the summer internship, MUST enroll in CPSY 998 B and CPSY 989 C in subsequent fall and spring semesters. This sequence may be substituted for the CPSY 998/ CPSY 999 Internship sequence.
Students must obtain an Internship Application from the graduate office. A completed application for summer enrollment is due March 1st. For fall enrollment the application is due no later than May 1st. Placement is strongly encouraged at one of the University's affiliated sites. Students must interview at their internship site whether college affiliated or otherwise.
At the successful completion of each internship course, students must submit a completed Internship Report along with documentation of the site supervisor's credentials. This information is necessitated by State Licensure requirements. All students must be favorably reviewed for continuation by the Departmental Professional Review Committee prior to the enrollment in the internship. Unsuccessful completion of any internship course will result in termination from the program.
Enrollment Plan
The following sequence is designed for matriculated students who wish to complete the program in three years. The student should note that summer courses are required for completion of the program. Courses must be taken in sequential order and require graduate advisor approval prior to enrollment.
Year I
- CPSY 911 Orientation to Counseling Practice
- CPSY 956 Understanding Social Science Research
- CPSY 901 Theories of Psychotherapy and Counseling
- CPSY 964 Advanced Principles of Learning and Development
Summer I (See Below)
Year II
- CPSY 925 Adult Psychopathology
- CPSY 990 Counseling Practicum I
- CPSY 921 Professional Issues in Counseling and Mental Health
- CPSY 991 Counseling Practicum II
Summer II (See Below)
Year III
- CPSY 943 Family Counseling
- CPSY 998 Counseling Internship I
- CPSY 945 Multicultural Counseling
- CPSY 999 Counseling Internship II
Summer Coursework
Three summer courses are required to complete the program. Following successful completion of Year I and/or Year II coursework, matriculated students may take one to three of these required courses per summer.
The following required courses are offered every summer for students who have successfully completed Year I and/or Year II courses, as outlined above:
- CPSY 910 Group Processing in Counseling
- CPSY 962 Theories and Methods of Psychological Testing
Admission Requirements
Admission to the program is a competitive process. Individuals possessing a baccalaureate degree in any major from a regionally accredited institution are eligible to apply for admission. Admissions are accepted only for enrollment for the fall semester. Students wishing to enroll in courses prior to matriculation to the program are restricted to enrollment in the following two courses and must have completed all undergraduate prerequisites:
- CPSY 901 Theories of Psychotherapy and Counseling
- CPSY 911 Orientation to Counseling Practice
Applicants are evaluated based on numerous factors including previous college course work; Graduate Record Examinations scores or Miller Analogies score; letter of recommendation; and a personal statement. The personal statement describes the applicant's goals and reasons for applying to the graduate program.
The admissions committee will begin review of applicant materials upon receipt of all required documents.
- Completed online graduate admission application
- $50.00 application fee
- Office copies of undergraduate and/or graduate transcripts, including those that list the prerequisites listed below (#8).
- Applicants must have earned a baccalaureate degree from a regionally accredited college or university.
- Applicants are required to possess an overall undergraduate grade point average of at least 2.80 on a 4.00 scale, with a 3.00 grade point average in undergraduate psychology courses.
- Applicants must obtain a combined, total score of 290 on the verbal and quantitative portions of the Graduate Record Exam (GRE) or a minimum of 450 on the Miller Analogies Test (MAT). Applicants who possess a graduate degree and/or possess an overall undergraduate grade point average of a least 3.00 on a 4.00 scale are exempt from submitting GRE or MAT scores.
- Applicants must submit a 500-word personal statement and three letters of recommendation (one of the letters must be from an employer or supervisor, and another one must be from a faculty member who has taught the candidate at the collegiate level if the candidate attended classes in the last five years).
- The following undergraduate psychology courses must have been completed with the last ten years prior to matriculation: General (Introductory) Psychology, Psychology of Personality, Abnormal Psychology, and a course in Developmental Psychology (e.g., child, adolescent, adulthood and aging, lifespan). Students with a satisfactory score on an Introductory General Psychology CLEP exam may waive this prerequisite.
- Applicants may be invited for a personal interview as part of the admissions requirement.
Prospective applicants who wish to have an advising session prior to applying can schedule an appointment with an advisor on the first Monday of the month between the hours of 4:30pm and 7:30pm; on campus or over the phone. You can schedule an appointment online or by calling (508) 626-4540.
Professional Growth and Suitability Evaluation
Due to the sensitive nature of the duties and responsibilities a mental health counselor must perform, applicants are also periodically screened and evaluated for their professional suitability and growth. The University and the faculty associated with the Counseling Psychology program assume responsibility for ensuring that graduates of the program possess both the academic knowledge and the personal attributes required of all persons who aspire to be licensed professional counselors.
Therefore, students will be evaluated on suitability for continuation in the program throughout their program of study. At the conclusion of each course, the instructor will evaluate students on both academic competence and professional suitability. These evaluations may be used for one of the following:
- Admission criteria for the Counseling Psychology Program
- Continuation of matriculated status in the program
Students will be evaluated in content courses and application courses (i.e. practicum and internship experiences). At any time, a matriculated student who is judged to be in question for continuation in the program will be apprised of the specific deficiencies noted by the Professional Review Committee and may be allowed to continue in the program on a probationary basis. A second continuation evaluation will be conducted. If the student is still deemed to be deficient, the student will be disallowed from continuation in the Counseling Psychology program. Students who complete the initial two-year sequence of courses but are terminated from the licensure program may apply to the non-licensure track.
Effective as of the 2016-2017 Graduate Catalog


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Club Night at Entoyment for Members of Poole Gaming Society. Cost is £2.50 per head.
Non-members are welcome at a cost of £3.00 per head.
You can join the Society and can find them on Facebook.
(Beginners & Veterans welcome) (6pm-10pm) Cost is £2.50 per head
Popular games include :
Bolt Action, Flames of War, Saga, Warmachine, Dead Man's Hand, Malifaux, Battlegroup, Guildball, Black Powder, Infinity, X-wing, Star Wars Armada and many more.
Play is free on Friday Nights. Roleplay club also runs on a Friday night, new players welcome. Bring down a game or shop late after work.
Tables are available for booking both on the shopfloor and out back.
Book tables early to avoid disappointment