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Posts tagged 'high intensity'
Do you want to burn calories?
A lot of women love the idea that if they are on the treadmill or exercise bike for an hour or more they can burn 400 – 500 calories, and that makes them feel good. The immediate feedback of seeing the readout on the screen telling you how many calories you have burned is very gratifying, and mitigates any guilt you may feel about the chocolate bar or double deluxe bacon burger you ate last night!
The screen readout showing 500 calories burned looks impressive, but the bad news is that the high calorie burn you got from your hour(s) on the treadmill or exercise bike disappears quite quickly. Your body goes back to "normal" shortly after the cardio session ends. Because it has such a short lived effect, this does not make a big difference on your body's ability to lose fat.
In fact, long sessions of cardio can actually work against your fat loss goals. Muscle is the foundation of your calorie burn – the more lean muscle you have the more calories you burn, all day long (not just when you are exercising). However, the more cardio you do the more you put your body at risk of taking energy from or burning lean muscle. If your lean muscle mass is reduced, your calorie burning capacity is reduced, so your fat loss is slowed. Long sessions of cardio work against your fat loss goals.
As your body becomes more accustomed to the level of cardio you do, ie as your fitness level increases, you will find that you end up having to do more and more cardio to achieve the same amount of calorie burning. It seems that you are working increasingly harder just to maintain a body that you are not really happy with any way!
It can leave you feeling like nothing works. You may think that there is no other option, but to keep increasing the length of your cardio session.
My suggestion is interval training.
Intervals are a type of "cardio" workout where you alternate brief, high intensity periods of exercise (where you are working flat out) with active recovery periods (where you slow down just long enough to catch your breath). High intensity cardio intervals are much more effective than 'normal' low intensity cardiovascular exercise – especially in terms of fat loss.
When intervals are performed at an intense level, your body will spend the rest of the day expending energy to recover from the challenge you have given it. This is referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout – this in turn allows you to burn more fat and calories for the rest of the day.
Short and sweet is the way to go. 10-15 minutes of high intensity cardio performed 3 or 4 times per week is all you need to shed fat and "tone up".
Interval training can provide all of the following fitness benefits:
* dramatically boosted metabolism – both during AND after exercise
* faster rate of body fat-to-energy conversion
* preserves lean muscle (muscle is your metabolism – you do not what to lose this!)
* significant increase in aerobic capacity (Max VO2) = increased endurance and stamina
How to "Do" Intervals:
Example: Walking on the Treadmill
Start with a three to five minute warm-up then go right into your first interval: 30 seconds of brisk walking (or jogging). At the end of 30 seconds, you should be winded and ready to slow down. This will be your active recovery period, slowing your walking down for the next 2 minutes. Then repeat by increasing the intensity of your speed for 30 seconds.
3-5 minute warm up
30-60 sec. "high"
30-90 sec "low"
Repeat this pattern for 4 to 8 complete Intervals (a total of 10 to 15 minutes) and finish with a cool down. You will find that a mere 8 minutes feels quite long and intense.
The wonderful thing about interval training is that it is so time effective. Remember that your 15 minute investment gives you a bonus effect. Your metabolism is revved up and you will be burning fat all day long – not just when you are exercising.
More good news: You actually do not need any special equipment for an effective intervals workout. All you need is your own body! Moves such as jumping jacks, jump rope and running in place provide just the intensity you need for a great interval workout.
So do yourself a favour – reduce the time you spend doing cardio by adopting high intensity interval training, and burn more calories!
5 tips for fast fat loss
Fast fat loss tip number one: Calorie Intake
Be sure that your calorie intake reduction is not too extreme. This is the old "less is more" idea. Think about it. Put yourself on a starvation diet and you are just asking for a rebound binge. Sure, you may have great will power and will be able to stick at it for a few days, but you will feel deprived, cave in and when you do, chances are you'll eat a vast quantity of food in response to starving for so long. This is where low GI eating comes into its own – it means you won't be starving yourself and you keep your metabolism kicking along. You can really eat well with low GI foods.If your caloric intake is too low to begin with, then where will you go when you hit a plateau? For example, a male will be far more successful starting with 2800 calories and dropping 200 calories every 2 weeks as he evaluates his progress instead of starting at 2000 calories and only having one direction to go – starvation, which will ultimately turn off his metabolism and stall his fat loss progress.
Fast fat loss tip number two: Gradual Progression
Keep in mind your current "nutrition level." Make the changes slowly to ensure success. If you begin with a meal plan that is too extreme then you will not be able to follow it. One of the best fat loss tips I read about was for a client who was eating two double cheese burgers a day to start eating one double cheese burger! Why wasn't a steamed chicken breast recommended instead since that is the superior choice? It would be too much of a change. He wouldn't be able to stick with it and would eventually fail. Don't set youself up for failure. Make a gradual transition to low GI foods by substituting one food at a time until you have transformed your eating habits to something you can maintain for life.
Fast fat loss tip number three: Celebrate With a Victory Meal
It is good to incorporate a "victory meal" to reflect your accomplishment and progress. If you have gone well for a few weeks and are dropping consistently then kick back and have a beer or do something that is "rewarding". You won't sabotage weeks of good eating with one "victory meal" as long as you don't adopt a mindset that this celebration represents an ending. The key is to use this as a reward, refocus and prepare for another 4-8 weeks of hard training and good food choices. It makes it easier to stick with healthy food choices when you know that a reward is coming up.
Fast fat loss tip number four: Exercise Smart
Take care when selecting your exercise program. Too much cardio can actually hinder your results. Three weight training sessions a week and some high intensity cardio should get you seeing results. If you are having to do hours a day in order to just lose a kilo, something is off with either your diet (most likely) or your exercuse program. Also, don't do the same old exercises, or you will get the same old results! Your body becomes accustomed to whatever you do. Shock it by doing something different – a different activity, different intensity, different exercise pattern, different frequency. Work smarter, not harder.
Fast fat loss tip number five: Clear The Clutter
Before starting any diet program, you should rid the house of any foods that could be problematic. When at home, if you don't have it you can't eat it. Consider your home a "haven". You control what is coming in and out. You may occasionaly have slip ups outside of your home where you do not always have the choices you would prefer, but sabotaging your fat loss success in your own home is not smart. By clearing out the problem foods before you start, you overcome a huge obstacle already. Replace these 'bad' foods with ones that are much healthier and will still taste good, so when you do get hungry, you have only good choices available, rather than the old foods which caused your fat gain in the first place. The rest of the family will not only survive but thrive without the junk foods as well.
Lose that belly fat!
When it comes to losing fat, most of us focus on the excess fat we are carrying in the belly region. It is that "spare tyre" which we would most like to get rid of. The belly can be one of the most stubborn areas to remove fat from. Why is that? Two reasons:
* It is where we store body fat first
* It is where body fat is needed the most – to protect the internal organs.
Unfortunately, it was oh so easy to put on (happened while you weren't looking, didn't it), but it is also the hardest to take off. If you persist, it WILL come off, but it is going to take some work and it may not be the first place on your body that responds to your fat loss efforts.
To give it your best shot, this is what you should do.
First – hit the weights. Weight training is brilliant for burning off fat, and the good news is that if you push yourself hard you stimulate muscle growth. This keeps the fat burning happening for hours after you have actually finished your exercise.
Second – focus on high intensity intervals (see my blog entitled "Maximum results, Minimum time") when you do cardio and follow this up with some longer steady state cardio. The high intensity intervals will release the fatty acids from the tissue and the steady state cardio will then burn them off.
Third – monitor what you are eating (and what you are drinking). Is your diet Low GI? Are you drinking excessive calories without realising it? Are you eating to satisfy hunger, or emotions?
Pay attention to these three areas and you are well on your way to getting rid of that stubborn belly fat. It won't happen over night though – you need to persist with it!
Maximum results – minimum time
Think you have to do LOTS of cardio to speed up your fat loss? Think again!
Tell me, have you noticed anything about those people you see at the gym on the exercise bike or on the treadmill doing hours of cardio (usually with their headphones on)? Do they look the same today as they did last week, last month (last year)? If fat loss is what you want, then long slow and steady sessions of cardio work are not going to do it for you. Traditional cardio does little to boost your metabolism. In fact during a long cardio session your body begins to become more efficient by breaking down muscle for fuel. You DON'T want to lose muscle!
My tip – try Tabatas. Tabatas are short burst, high intensity interval training, so called because they are named after their creator, Izumi Tabata, PhD, a former researcher at Japan's National Institute of Fitness and Sports in Kanoya.
You will get greater fat loss and more improvement in your fitness level from a four minute exercise session using Tabatas than from 60 minutes of steady state aerobics! Intervals are the perfect solution! The shorter, more-intense your session, the more calories you burn. You also preserve lean muscle, which will make you look tight and lean as you reach your body shaping goals. In addition, the shorter, more intense sessions will have a more profound effect on the calories you continue to burn 24 hours after completing your interval session.
It's not about time… IT'S ABOUT INTENSITY! Great news for those of us who don't really have time to exercise!!! Can you find 4 minutes per day??? Then you can do TABATAS.
It is recommended that you do a 5-minute warm-up before you start, but if you are short of time this is optional and you can skip it. Note: in later years (40+), the warm up and stretching then a post-workout cool down and stretching again becomes more important.
This is how the TABATA session goes:
– You will alternate between 20 seconds of work and 10 seconds of rest
– You will perform this 30 second interval 8 times, taking a total of 4 total minutes
Sounds easy, doesn't it? During the high intensity 20 seconds you need to be working at MAXIMUM EFFORT. You will be amazed at how hard it is to keep going at high intensity for 20 seconds. You will really get your heart pumping and you will get a sweat up over the 4 minutes, believe me. Tabatas are challenging!
You can do any mode of cardio exercise that you like (eg outdoor/treadmill running, cycling, etc). You can also use exercises like jumping jacks and squats.
Here is a link to a site where you can see a video of someone doing TABATAS using various exercises. http://rapidshare.magnify.net/video/workout-muse-tabatas-interval-t
Here is a link to a site where you can download a TABATAS MP3 file which you can use for yourself at home. It is very helpful to have someone telling you when to go and when to stop.
http://www.busymomsfatloss.com/cardio-express.html. Saves messing around with a stop watch.
Have a go at TABATAS. Email me email@example.com if or leave me a comment on this blog and let me know how you go with it.
Here's to your success.
10 reasons you can't lose weight
The longer you have been over weight the more difficult it can be to lose unwanted body fat. The problem is in reality quite complex, as multiple factors interact to catch you in a cycle of weight gain. I don't want to oversimplify it or trivialise the difficulties you may be experiencing. However, have a look at the lists below to see if you can identify something which will help you.
10 reasons you can't lose weight:
1. You are an emotional eater
2. You skip meals and only eat one large meal a day
3. You have a sedentary job and don't exercise
4. You engage in negative self talk
5. You don't plan your food intake
6. You drink your calories in carbonated drinks, juices or fancy coffees
7. You eat energy-dense, nutrient-poor foods
8. You try diet after diet and your weight yo-yos up and down
9. Most of what you eat comes out of a packet
10.You are doing long sessions of cardio
If you want different results, you need to do something different. Here are some suggestions:
1. You need to reframe what food means to you – food is fuel for your body
2. You need to eat small frequent meals to boost your metabolism
3. You need to increase your activity level by doing something you enjoy
4. You need to speak encouragingly to yourself and use positive affirmations
5. You need to plan ahead to treat yourself to your favourite food or sweet treat
6. You need to drink mainly water
7. You need to substitute high GI foods like jasmine rice and white bread with low GI alternatives like basmati rice and multigrain bread
8. You need to adopt a lifestyle of eating Low GI foods
9. You need to observe the rule "if it grows – eat it, if it doesn't grow – don't eat it. Choose mainly fresh fruits and vegetables, lean protein, legumes, nuts and whole grains.
10.You need to switch to high intensity exercise and add in some weight training
Other things you can do:
Take responsibility for yourself and your decisions by acknowledging that you have a choice. Realise that INTENTIONS equal RESULTS. If you are not getting any results, it could be that you have a hidden agenda which is sabotaging your efforts. Counselling may help. Strengthen your WHY so you can make good choices when temptation comes.
Make yourself accountable to someone for your results, reporting to them on a weekly basis. Focus on fat reduction, not weight loss – throw away the scales and get out the tape measure. Adopt a healthy lifestyle and the fat reduction will be a natural by-product.
If you are following all the suggestions above and still retaining excessive amounts of body fat, a visit to your GP is in order. You may be one of the small percentage of people who have a thyroid problem, liver problem or hormonal imbalance that interferes with your body's normal functioning.
Be proactive in working for better health, you have the power to change – don't accept the status quo.


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Declining Number of African Americans In Baseball
On Wednesday, the Chicago White Sox take on the Houston Astros in game four of the best-of-seven World Series. It's an exciting time for baseball, but some are calling attention to the drastic decline of African Americans in the game. Ed Gordon explores why the numbers have dropped with Jimmie Lee Solomon, executive vice president of baseball operations for Major League Baseball, and Bill Rhoden, sports columnist for The New York Times.
ED GORDON, host:
From NPR News, this is NEWS & NOTES. I'm Ed Gordon.
The Chicago White Sox are one game away from winning the World Series. The first three games of this year's series have all been exciting and have made many heroes on the field. But more and more frequently, those heroes are not African-American. Gone are the days when names like Hank Aaron, Willie Mays and Reggie Jackson dominated the game. Over the last 30 years, there has been a drastic decline of African-Americans in baseball. A recent analysis by The Seattle Times shows that since 1975, the number of black Americans in the major leagues has dwindled from 27 percent to about 9 percent. Former Negro Leaguer and LA Dodgers outfielder Sweet Lou Johnson told us how disappointed he is in the declining number of African-Americans in the big leagues. He also said the great Jackie Robinson, the man who broke the color barrier in baseball just a half a century ago, would feel the same.
Mr. SWEET LOU JOHNSON: And I know Jackie, today, would be kind of sad to see what he has started, what he went through, for it to diminish like that. Pretty soon, we won't have a legend to carry to the next generation.
GORDON: Joining us now via phone from Houston, Jimmie Lee Solomon, executive vice president of baseball operations for major-league baseball. Also with us, New York Times sports columnist Bill Rhoden. He's in our NPR bureau in New York City.
Gentlemen, welcome to the program. Appreciate it.
Mr. Solomon, let me start with you. We should note that you're baseball's highest-ranking African-American executive. Let me put it to you bluntly: What happened?
Mr. JIMMIE LEE SOLOMON (Executive Vice President, Major-League Baseball): Well, a lot of things happened. I think the popularity of football and basketball, along with the different types of entertainment that we have today, the video games, hundreds of TV, cable channels on television. There are a lot of different modes of entertainment now. So I think that what's starting to happen is is that we're spreading the wealth among other venues.
GORDON: Bill Rhoden, that being said, we have not seen the same kind of decline in the NBA or NFL. We don't see blacks in hockey; we don't see blacks in golf or tennis, NASCAR any real numbers. One might say the historical barriers continue there, but if you look at baseball, others would say this is by choice.
Mr. WILLIAM RHODEN (The New York Times, Sports Columnist): Well, Ed, you know, that's a good point. But I think there are about five reasons for this, and it's interesting that you played the clip of the Negro League player, because, ironically, it was integration of baseball that has led to the point that we're at now, in that, you know, what the Negro League baseball--that was a cultural institution and the Negro League baseball basically served until about, you know, maybe the mid-'50s, as a funnel, as a pipeline, where a lot of young black kids from, you know, the country, the city, whatever, would migrate to Negro League baseball in large numbers. They had teams--you know, the whole set-up.
GORDON: Mm-hmm.
Mr. RHODEN: And then what would happen is that you had a huge pool of talent that would flow into major-league baseball, you know, at various minor-league levels. Once you began to--once you wiped out Negro League baseball--it's like wiping out, you know, like historically black colleges or something, a huge reservoir, a huge magnet of talent was eliminated, a huge pool was eliminated. And so that was--so integration was a big deal in terms of the power structure, in terms of major-league baseball, but in terms of supplying major-league baseball with a steady stream of African-American players, it was--it sort of led us to the place we are now. So that's the--sort of a major historic reason.
GORDON: Mr. Solomon, I know major-league baseball has a number of programs--incentive programs--to get African-Americans, particularly young African-Americans, involved and interested in baseball again. Why do you see the importance to do so?
Mr. SOLOMON: Well, like anything else, we have put our--Bill is correct. We have focused a lot right now on academies we've built in the Dominican Republic and various countries in Latin America. So right now when we sign players, about 40 percent of the players we sign in pro ball tend to be from Latin American countries. So what we've decided to do, to turn the tide of this declining number of black Americans that play our game, are to establish programs here in the United States, mostly in urban areas, in an effort to increase our participation in those communities, and then get more talent and more players into our industry.
GORDON: Bill Rhoden, what's the social implication and the social importance of blacks playing baseball? Obviously, with the historical reference to Jackie Robinson and all that he did, not only in baseball but for major-league sports, in general, we know that. But beyond that, what's the importance today?
Mr. RHODEN: Well, yeah. Unfortunately, Ed, it's beginning to lose importance. You know, what Jackie Robinson meant to major-league baseball and young African-American kids in the '40s, and into the '50s, doesn't mean the same thing now. There are some kids who don't really even know who Jackie Robinson is. But one thing I like to say, Ed, in terms of why this is happening, I think Mr. Solomon is correct in terms of having to, you know, offset that by these great programs. But I think there's some structural things there. First of all, you're not going to cut into the NBA, NFL. The conveyor belt systems in those sports, they're too well-entrenched through colleges, specifically through colleges, to ever really catch up. But also, one of the things that the--that major-league baseball has is its minor-league system.
Minor-league system, I think, plays a tremendous role in putting--keeping things they way they're--maintaining a certain status quo. You know, the NBA, until this year, didn't have a minor-league system. The NFL didn't have a minor-league system, so it was talent-driven. So you would--you could come, in the NBA's case, right from high school, right to the pros, you know, NFL after two years, there was no middle man. There was no minor-league system.
In baseball, you've got this minor-league system, which serves as sort of a filtering sort of, you know, device, you know, if you will. So before you even get to the pros, you've got to go to the A ball, AA, AAA, which sort of could filter out, quote, unquote, "head cases," personality probl--you know, so before you even get to the major leagues, if you're a young African-American player, there are about two, three or four levels of hoops that you've got to pass through to get to the big time. And a lot of things can happen between the time you get in and the time you get out.
GORDON: Mr. Solomon, you buy that?
Mr. SOLOMON: Well, I really don't buy that. What I will tell you is that baseball is more of a collection of skills, I think, than many--the other major sports, therefore, we have found that the average college players needs about three and a half years of continued baseball training before he can make it to the majors. And high school players need about four years, or four and a half years, of that same type of training. I don't think it's a filtering-out process as much as it is a chance for them to hone their skills, to be able to play at the major-league level.
What I will say, though, is if you look at minor-league baseball, we still don't bring in a lot of African-American players at the minor-league level even. I told you, we right now sign--about 40 percent of our signees are from Latin America. And the reason for that is because we put programs--we have 30 baseball academies in the Dominican Republic and another 15 in Venezuela. And so it's not surprising that we have that--we have a large number of Dominicans and Venezuelans coming into our league every year. If we do the same things in urban areas, bring baseball back to the inner city--we have a program called the RBI Program, Reviving Baseball in Inner Cities, and we serve about 120 communities across the country, and these urban areas serve about 120,000 kids annually. In this last draft, we had 31 RBI graduates that were drafted into professional baseball. Five were in the first round, including the first pick overall in the draft.
GORDON: Bill Rhoden, what about this premise, the idea that baseball does not make the celebrity athlete as quickly as football, and, certainly, in particular, as a basketball? I've heard many athletes say that their love as a kid, first and foremost, and this is changing, obviously, as the generations get younger and younger, but certainly in my age group, and those who are 30, say that they loved baseball more than any other sport, perhaps even played it better than the current sport that they were in as a professional, yet the entertainment value and all the other things--and when you talk big sports today, you talk big money. They saw the ability to become a celebrity, quite frankly, quicker in these other sports.
Mr. RHODEN: Yeah. And I think--you know, I think, Jimmie, you know, really hit the nail on the head when he talked about the patience factor. I mean, I still say what I'm saying about the filtering system.
Mr. SOLOMON: I understand.
Mr. RHODEN: But I think you're right. I mean, the patience that it takes, you know, to spend, you know, two, three years in A ball, another three, you know, maybe in AA or AAA and then the going up and the down, the up and the down.
GORDON: But we saw that change in the NBA where kids just stopped going to college, and that was the filtering system, if you will, the honing of skills system, if you will, for the NBA.
Mr. RHODEN: Yeah. But still, Ed, although it was filtering, you still have--college basketball is huge in this country.
GORDON: Mm-hmm.
Mr. RHODEN: So you've still got a lot of the glamour, you've still got, if you're in Division I, a lot of the television time. You know, you've still got a lot of re-enforcement and there seems to be immediacy. Even in the NFL, there's more of an immediacy. Baseball is a--more of a patience sport, and I still kind of go back to the political analysis of that is that, you know, I think that a lot of the young Dominican players, unfor--there's a certain openness, kind of like, `Hey, we just want to get there.' I think a lot of young African-American athletes don't necessarily have that type of attitude, that `I'll take kind of anything, any...'
GORDON: Yeah.
Mr. RHODEN: `...level just to get to the big leagues,' because of what they see happening to their, you know, friends and colleagues in other sports. So I've seen the RBI Program at work and I think it's really fantastic and, hopefully, you know, maybe in the next 10 years, we're going to see a great influx of young African-American players. I do not think we'll ever get to the point that it was just because of the...
GORDON: All right.
Mr. RHODEN: ...pull of the...
GORDON: Mr. Solomon, are we going to see that upturn? And I going to see, and generations here to come going to see, the likes of a Reggie Jackson, a Willie Mays, a Hank Aaron, just in terms of at least double-digit participation in the major leagues?
Mr. SOLOMON: Well, I certainly hope so. What we're trying to do now is to make an extension from our RBI Program by starting our bricks-and-mortar presences in urban areas and we're building right now our first academy in the United States in Compton, California. It's a $10 million academy that we're building there on the campus of Compton Community College. We plan to bring baseball right there to an urban area and then spread...
GORDON: All right.
Mr. SOLOMON: ...it across the country.
GORDON: All right. Well, hopefully, we'll see it. If nothing else, for the baseball fan, we've seen a lot of exciting baseball in the last week or so. And, Mr. Solomon, I know you're a little bit sleepy, 14, 15 innings, we can't keep staying up on the East Coast with this. Jimmie Lee Solomon, executive vice president of baseball operations for major-league baseball, and Bill Rhoden, New York Times sports columnist and a regular on this program, I thank you both for joining us today. Appreciate it.
Mr. RHODEN: I'm from Chicago, Ed.
GORDON: And from Chi-Town, lest we forget that, Bill Rhoden.
Mr. RHODEN: Let's go, Ed.
GORDON: This is NPR News.
Copyright © 2005 NPR. All rights reserved. Visit our website terms of use and permissions pages at www.npr.org for further information.
NPR transcripts are created on a rush deadline by Verb8tm, Inc., an NPR contractor, and produced using a proprietary transcription process developed with NPR. This text may not be in its final form and may be updated or revised in the future. Accuracy and availability may vary. The authoritative record of NPR's programming is the audio record.

subset: commoncrawl


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Lenovo recently launched their Idea Centre K210 desktop which grabs the first desktop model to hit the markets outside of China from Lenovo. The specification of Lenovo Idea Centre K210 desktop is as follows with Intel Core 2 Quad Processors4 and Intel GMA 3100 integrated graphics.It has a Blu-ray/HD DVD combo accommodates home theater. It also has a high definition audio with 5.1 reverberating sound. It also has an optional upgrade to ATI Radeon 2600 XT 512MB. The IdeaCentre K210 costs $379 approximately.
iTheme Techno Blogger by MagzNetwork and Agus MU. Theme & Icons by N.Design Studio


text: DETROIT - Two men surrendered Sunday for questioning about an ambush attack on police cars that wounded three officers, two of them critically. An uninjured officer said the gunfire was so heavy that the impact of bullets shook the car he was in. The attack began early Sunday while the officers were investigating the kidnapping of a woman and her child, police Chief Benny Napoleon said. He said the search for the gunmen will be intense.


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Saturday, 15 February 2014
So what have I made well up to now I think at last count I'd done 16 layouts with this kit (I know I know but I am a prolific scrapper so you have to forgive me).
First up I finally managed to scrap Mr Watt, when we were at Enginuity last year when we visited Ironbridge we came across an exhibition on Mr Watt. I absolutely adored each and every piece, so much so we took loads of photos and I even bought the first edition book pack that they had, but for some unknown reason I'd not got around to scrapping any of the photos.
Now if I'm honest Mr Watt needs a mini book in his own right but I still had to use a couple of the photos; how cute is he!
Up close you can see the title, the layering and the glossy accents.
12 comments:
Gorgeous page!ReplyDelete
Great pages. Hot pink is not a colour that would have sprung to mind for the subject matter, but it works really well with the Mr Watt photos. We loved Chatsworth when we visited a few years ago. So much so we went twice in one week!ReplyDelete
Noiccce xxxxxReplyDelete
Hey,woman, I replied to your comment on my blog ;-)Replies
Ahem.you still haven't emailed me :-P xDelete
I love the kit you put together!ReplyDelete
Lots of fun paper layering here. I am enjoying seeing pink show up on pages that are not girly. Well done.ReplyDelete
No idea who Mr Watt is but great pages all the same, glad you're enjoying your kit :)ReplyDelete
Sweet layouts and I like the way you layered up the flower too. Counterfeit Kit challenge is fun :)ReplyDelete
Great layouts! Love all the layers.ReplyDelete
Lovely layouts! You are really getting great use out of your February CKC!!ReplyDelete
That Mr Watt looks VERY interesting. It's a few years since we went to Ironbridge - must revisit. Lovely pages VirginiaReplyDelete
lovely layouts and I love reading about the positive experience you are getting from your Counterfeit Kit! We love it when people enjoy it as much as you :-)ReplyDelete


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New pool is up and functioning now for about a week. My pool installer suggested the Aquabot Supreme, even though they are Hayward dealers only. So I took a chance and so far
have been pleased with the results. Like anything new, there is a learning curve, and especially never having owed a pool. I have been fine tuning it everytime it's used. It been in the water probably 5 times. I will post pictures and you tube video soon


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Standard & Poor's Eases GIC Policy For AAA Structured Housing Deals
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I can't hang around and write a lengthy post with all the wit you've got used to. I'm in a rush, off to a gig tonight.
It's a birthday bash for some chap in town, should be fun, there are magicians and comedians and us, playing two sets. Tonight we debut Learn To Fly by the Foos. It's not the first time I've played it live but it's the first for this band and I think the maiden for the rest of the guys. They reckon it's not well known enough to go down well. I think they're wrong. In a few hours time I'll know the answer.
It's also the debut outing for my new Converse (s) in "optical white". Of course, as any metrosexual can relate to, I'm slightly concerned that they're just that little bit too new and too white to look cool. There might be a few people (singers and guitarists no doubt) making attempts to stamp on them and firty them.
The jeans will be the dark blue slim ones. C hates them but I like them. Pah, is all I can say to that. My choice of T shirt remains to be er, chosen. It's going to be something Superdry, I don't know exactly which one yet.
Well, toodle pip. I wish you all, whichever town and whichever country you're in, a good Saturday night.
Saturday, November 7, 2009
A Saturday Night Quickie
Posted by Rhythmic Diaspora at 9:26 PM
Labels: blogging, blogosphere, drumming, fashion, Lankanosphere, London, music
4 comments:
- Serendib_Isle said...
Well, break a leg RD!
- Nat said...
Hope you managed to dirty up those converse's well enough...you're right. white just is'nt so cool unless its all dusty and well worn in....try letting your dog chew on it a bit too ;) ....no seriously !
- Rhythmic Diaspora said...
S Isle - Thanks, luckily I didn't, though I did drop a stick at one point!
Nat - but I have no dog, vut too doo?
- Serendib_Isle said...
hah ha ha!
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Video: Samsung app will spin phone into Linux PC
Here's what developers unequivocally consider about AWS, Microsoft Azure, and Google Cloud
Platform providers miss adequate support resources for developers.
I wrote about Kali Linux 2017.3 not prolonged ago, and we looked during a Raspberry Pi 2 and 3 version. Now there is a new Kali recover accessible (2018.1), and it includes a chronicle privately for a Raspberry Pi Zero W! Yippie! This is good news for mechanism and network confidence professionals, because, as we have pronounced many times before, we trust that Kali is a comprehensive best Linux placement for confidence and invasion testing, and carrying that accessible on a mechanism that we can hang in your shirt slot is usually awesome!
The designation picture is indeed on a Offensive Security Kali Linux ARM Images page, so don't get confused if we go to a normal Kali Linux Downloads page and don't see it. There is a couple to a ARM images nearby a bottom of that page.
As with many Raspberry Pi designation images, a download is a dense (xz) snapshot, not an ISO image. To implement it we need to uncompress it and afterwards duplicate it directly to a microSD card. This can be achieved in one CLI authority line:
xzcat kali-linux-2018.1-rpi0w-nexmon.img.xz |
dd bs=4M of=/dev/sdX iflag=fullblock oflag=direct status=progress
As always, /dev/sdX in this authority should be transposed with whatever a device name for your SD label competence be.
When this authority is complete, we can insert a microSD label in a Pi Zero W and foot it, and you're done! Well, arrange of done: it boots, and it runs, and it's pleasing and very, unequivocally impressive, nonetheless it is a console-only (CLI) boot, and a Zero W Wi-Fi is not nonetheless working, so there is still some-more work to be finished to make it unequivocally useful, nonetheless hey, it works! That's already drift for celebration!
Download now: 20 discerning tips to make Linux networking easier (free PDF)
First — and this is unequivocally critical — since this is a picture image, there is no designation dialog, so there was no event for we to change a default login information. When a console login prompt comes up, we have to login as root, with a default Kali password. Please, please, greatfully change this cue as shortly as we login. Please.
Second — once we have altered a password, a subsequent critical thing to do is get a Wi-Fi connected. Assuming for now that we usually wish to bond to one network, and we know a name and confidence pivotal for that network, a simplest approach to do that is to supplement a following lines to /etc/network/interfaces:
auto wlan0
iface wlan0 inet dhcp
wpa-ssid [WiFi name]
wpa-psk [WiFi key]
Save this file, and afterwards reboot (either "shutdown -r now" if you're old, or "reboot" if you're lazy, take your pick). When a ZeroW comes behind up, it should be connected to your wireless network. Hooray again! This is going usually good so far!
Now, during this indicate we have a flattering many minimal Kali Linux complement installed. As we have already seen, there is no GUI, and there are nothing of a Kali collection installed. But now that a wireless network is up, we can implement whatever we want.
If we want/need/can't live nonetheless a GUI, we would suggest a Xfce4 desktop for a ZeroW. The Gnome 3 desktop that Kali Linux routinely uses is usually too vast and complicated for a Pi Zero. Installing it is easy:
apt-get implement xfce4
This will furnish a sincerely vast list of packages to be installed; usually accept those, and let it download, install, and configure them. If you're regulating a non-US keyboard, you'll get a possibility to name a suitable keymap (yay).
After a xfce4 designation is complete, usually reboot a ZeroW again and it will come adult to a Xfce4 GUI desktop. Note: be studious on this initial GUI boot! There is a satisfactory bit of initialization that has to be done, and a Pi Zero W is operative a tiny heart out to run this graphical interface, so we competence consider that it has hung or died along a way. Just be patient, and it will come up.
Wow, is that nice. It's not fast, of course, nonetheless it is positively usable. If we poke around usually a bit, though, we will comprehend that there still aren't many packages or applications installed. For example, there is a 'Web Browser' listed in a Xfce menu, nonetheless there is indeed no browser commissioned yet. You can take caring of this by installing what we need from a CLI:
apt-get implement firefox-esr
But reckoning out what is indeed available, and what a scold names are, can be challenging. You can make this a bit easier by initial installing a synaptic package manager:
apt-get implement synaptic
Synaptic will afterwards uncover adult in a Xfce System menu, and we can use it to hunt for whatever packages we need. Here we could find that a epiphany and konqueror browsers are also accessible (tip: we don't wish to try to run epiphany on a Pi Zero. Trust me on this one).
By a time we get this far, if we have commissioned Firefox and/or synaptic, and maybe we have attempted to use Firefox, you've substantially satisfied that my matter about "it's not fast" when regulating Xfce4 competence be a bit optimistic. If we wish improved GUI performance, we would strongly suggest that we try installing a i3 window manager. we wrote about regulating i3 on Kali some time ago, and a things that we described there are still current for this chronicle of Kali. The opening of a Pi Zero W is many improved when regulating i3 than Xfce.
Whether we select to implement a GUI desktop or not, during this indicate we still have usually a minimal Kali Linux complement running. If we wish to indeed use it for confidence and invasion contrast purposes, you're going to have to implement some other Kali packages. The apparent starting indicate is substantially a "Top Ten" metapackage, that includes a many ordinarily used tools.
apt-get implement kali-linux-top10
When we implement this, it will move in a lot of other utilities that these collection need — we usually did it, and selecting this one metapackage indeed commissioned 253 packages! Once this is done, we have a flattering good start on removing a pretty commissioned system.
One of a unequivocally shining things about Kali Linux is that they have put together a lot of opposite metapackages that concede we to simply implement groups of collection and utilities with a smallest of fuss. There are groups tangible for things like debate analysis, cue cracking, web focus research and invasion testing, wireless networking and more. You can find some-more information about this on a Kali Linux Metapackages webpage.
Free PDF download: Securing Linx policy
The bottom line on all of this is that a Kali Linux Raspberry Pi Zero W placement is unequivocally impressive. If we are gifted adequate to use it from a CLI, nonetheless a beyond of a graphical desktop, we are substantially going to be unequivocally gratified with it. This is expected to be a unequivocally common use case, since confidence professionals are generally used to accessing systems around ssh and operative on a CLI anyway.
If we need a graphical desktop, it is accessible and it works well. Performance is intensely reduction than stellar, nonetheless a tiny calm goes a prolonged way. But we will contend this: in my prior post about Kali Linux 2017.3, we pronounced that it was a good choice to a customary Raspbian/PIXEL distribution. we overtly can't contend that about a Pi Zero version, a opening of a Xfce4 desktop is usually too sluggish. If we wish it for penetrations testing, debate analysis, or any other kind of security-related use, and we wish a intensely tiny distance and low cost of a Pi Zero W, afterwards it is a good choice.
One some-more brief note. we have (of course) also commissioned a Kali 2018.1 recover on one of my laptops. Installation was unequivocally simple, and went accurately as we described in a prior post about Kali 2017.3. The vital changes in this recover are a heart refurbish to 4.14.12 and lots of package updates. You can find some-more sum in a release announcement. Of course, if we already have Kali Linux installed, we don't have to reinstall to get this latest version, we usually need to get all a latest updates:
apt refurbish good full-upgrade
If everybody did work of a peculiarity that Kali Linux has, life would be a lot easier!
Recent and associated coverage
Raspberry Pi: Hands-On with a PiServer tool
The new PiServer package enclosed in a latest Raspbian x86 recover provides a unequivocally absolute customer government tool. Here's an instance of how to configure and use it.
Hands-on: Raspberry Pi Zero 3-Port USB Hub with Ethernet
This tiny beauty is usually what a lot of Raspberry Pi Zero owners have been wishing for — 3 USB ports and a connected network connection, with a microUSB tie to a Pi Zero.
Kali Linux 2017.3 hands-on: The best choice to Raspbian for your Raspberry Pi
The latest recover of this glorious security, forensic, and invasion contrast Linux placement is all we have come to design from a program and more, with both PC (32 and 64 bit) and Raspberry Pi images.
Raspberry Pi: Adding an SSD expostulate to a Pi-Desktop kit
The Pi-Desktop Kit appendage house includes a tie for an mSATA SSD drive. we am going to demeanour during adding one, and regulating it for elementary hoop storage enlargement and for booting a Raspberry Pi.


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She´s the main actress in "Patito Feo" with Laura Esquivel and in the TV serial Laura is Patito.
She plays the role of "Antonella", a very pretty girl but a very bad friend with Patito.
She´s very pretty but in the programme, she is very bad.
She is the leader of the group "Las Divinas" and she is against Patito who is the leader of the group "Las Populares".
The two groups sing different songs and lyrics.
Watch this video and this photo, do you like the lyrics?


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These Simple Spinach Green Smoothie Recipes have easy but powerful, ingredients to help you start your day!
You'll find spinach to be high in niacin and zinc, vitamins A,C, E, thiamin, vitamin B6, folate and much more! It's also high in fiber making it the perfect food to add to your green smoothie!
But I know some of you don't like how spinach tastes. To make it easy to benefit from spinach each day, we have 10 delicious spinach green smoothie recipes for you to try!
Keep reading!
1. Green Pina Colada Smoothie
If you want the taste of relaxation combined with nutritional value, this Green Pina Colada Smoothie recipe is perfect for you! All you need is 5 minutes to make this, and it's great for any time of day.
2. Pineapple Spinach Green Smoothie
This Pineapple Spinach Green Smoothie recipe takes just two minutes to make, and includes ingredients you likely have in your refrigerator already. Great for a grab and go breakfast!
3. Green Monster Smoothie (with Chia Seeds!)
Looking for something nutrient-rich and filling? This Green Monster Smoothie recipe has it all! Perfect for the morning or for a midday snack to keep you feeling full and ready to take on the day.
4. Strawberry Spinach Green Smoothie
Grab your blender and get ready for a flavor party! This Strawberry Spinach Green Smoothie recipe combines oranges, bananas, strawberries, and spinach for a refreshing smoothie that is great any time of day. Sip it at breakfast or while you are laying in the sun.
5. Tropical Green Smoothie
It may seem hard to believe a green smoothie can taste like a sweet treat, but this Tropical Green Smoothie recipe will show you just how possible it is! With mango, pineapple, strawberry and more, this is one flavor-packed smoothie full of vitamins and nutritional value.
6. Pineapple Paradise Spinach Smoothie
Tropical fruit flavor isn't reserved just for juice. This Pineapple Paradise Spinach Smoothie recipe gives you that tropical taste while also providing you with a wealth of nutrients. Just toss the ingredients in the blender and you are ready to go!
7. Chocolate Mint Spinach Smoothie
Mint is one of the most refreshing tastes, but we seldom have mint leaves in our diet. This Chocolate Mint Spinach Smoothie recipe lets you feel as though you are just drinking a sweet treat – but it is full of benefits for you! Talk about a great alternative to fattening dessert options.
8. Wild Blueberry Banana Spinach Power Smoothie
Love berries? This Wild Blueberry Banana Spinach Power Smoothie recipe incorporates all of your favorite berry flavors with banana, spinach, and even chia seeds! This smoothie is full of fiber and naturally sweet.
9. Pink Grapefruit Green Smoothie
The taste of a juicy grapefruit is a great start for the morning. This Pink Grapefruit Green Smoothie recipe combines pineapple, grapefruit, spinach, and avocado for a nutritious breakfast. This is a smoothie you could easily eat every day!
10. Kid-Friendly Green Smoothie
It can be difficult to get kids to eat their vegetables. Luckily, with this Toddler-Friendly Green Smoothie recipe, it has never been easier to make veggies taste good! All you need for this is four ingredients.
Hopefully, you found a spinach smoothie recipe here that suits your needs! If you have any suggestions, let us know. Feel free to ask any questions or let us know what you liked best!


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Write a poem about a weird fact or several odd facts that you know.
If it takes you more than four weeks to get over a breakup, you have already fallen in love with that person. That's why your brain won't let go, even if your heart has
Breakups are hard to deal with because the body and mind go through withdrawal-Like drug addiction, we become addicted to love
Loneliness is process in the same part of the brain as physical pain
You were my addiction
Lips quivered as my mouth
Went through withdrawal from your name
My soul recoiled as my heart broke
Slowly at first, I felt the cracks inch
Up my heart until it broke
Exploded into fragments
Until tears spilled out
I wailed for days racked in pain
Loneliness clung to my lungs
Until I was gasping, shuddering
My fingers itched to call
I needed to call, you
Hear you breathe, your voice
Alone, I needed someone there
Wrapping their arms around me
Securing me in warmth and comfort
But, caught in the trap of your vacancy
Life was ending
And loneliness eased itself in
Grating along my bones, tearing at my insides
It had been a month since you left
And your ghost was still feasting on my sanity


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Posted March 8, 2012on:
No, I've never had "Olympic sex" – I don't even know what that is. Sex in Greece? Sex with an Olympian? Sex while the Olympics is playing in the background? Sex for a really long time? I'm not sure but those all sound good to me. In any case, just because I haven't done doesn't mean I don't want to… My plans for later this summer include going to London, having a good time and fucking an Olympic athlete, because why not. I don't even care what sport – it could be a guy from the {whatever country} ping-pong team and I'd be fine with that.
The reason I even want to do this is because I have had the chance to sleep with an Olympian before and I passed it up!!!! I didn't know until I googled him that he was a Bronze-medal winner in hockey AND he'd just signed a $4M contract!! WAAAAAAAAAAAAAHHHHHHHHHHHHHH!!!!!!!!!!!!!!!!!!!
It was a few years ago and I was in Chicago for a bachelorette party (that marriage ended already, but she's WAY better off). We were out for the night and ran into a NHL team that was celebrating making the play-offs. They invited us up into the VIP area and we just hung out for awhile. I ended up sitting next to this really nice Czech guy. We watched as one of the girls from my party gave one of his team-mates a lap-dance. He kind of raised his eyebrow at me to say "Where's mine" and I laughed and told him he had the wrong girl, there was no way I was doing that. He laughed as well and said he was glad I wouldn't. We chatted for a bit, as much as you can in a loud club, and around 2am, a few of us shared a cab back to the hotels.
He asked me to come spend the night so we could "talk" some more, which actually made me snort. I was sitting in his lap, of course, as there was no room in the taxi, so I'm sure he really appreciated me laughing at him. He very sweetly (and probably very lying-ly) said he'd get me my own room, he just wanted to get to know me better. I kissed him goodbye as he got out of the cab and gave him my number. Yeah… he didn't call. I was a little sad but not surprised. After getting home, I googled him and found what I missed out on…. ARGH!!!! He was cute, funny, sweet, and totally wanting to get laid BY ME!
I said no only because I didn't want to deal with the hassle of finding a taxi in the morning, doing the walk of shame, making us late for the next day out, etc etc … Dammit.
I will always be selfish from now on.


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How should I configure networking for two LXD servers?
For example there is a Container_X on LXD_A server and there ise Container_Y on LXD_B server. How can Container_X and Container_Y can talk each other? What's the best networking for this?And how about DNS? Can container_x.lxd and container_y.lxd can resolve each other?
Thank you so much.
There are a lot of potential answers to this. It also depends on your LXD version.
Most production environments will usually have a seperate network infrastructure which includes DHCP and DNS, they will then usually give you a VLAN for your containers, you'd then configure both hosts to use that VLAN and bridge containers to it.
But for smaller environments or when you don't want to deal with VLANs and switches, recent LXD lets you use VXLAN for cross-host networking.
In this case, one of the host effectively acts as the router for your containers and handles DHCP and DNS for them. Other hosts connect to that network using VXLAN and only bridge the containers to the network, letting the main host do the rest.
I describe such a setup in the tunnel section of https://stgraber.org/2016/10/27/network-management-with-lxd-2-3/
But the host acting as router,dhcp,dns will be a SPOF then. Could be neat if dns records, dhcp leases and router functions would be in HA mode..so syncing the leases, dns to all (or minimal 2) the other LXD hosts connected to the same VXLAN/GRE tunnel. And all the LXD hosts would get a virtual IP for redundancy for all those functions.
Main question: would that be possibe/wanted (maybe it's just me thinking out loud )?
Indeed, our current implementation causes a SPOF.We use dnsmasq which doesn't support any kind of lease and DNS replication. People who have such needs for a HA setup will usually want to run their own infrastructure for that.
For example, you could configure the same network on both hosts using LXD and the VXLAN tunnel option. Set both of them with a different IP, say x.x.x.1 for the first host and x.x.x.2 for the second but not enable DHCP or DNS on either of them.
They're then both able to act as routers and you can now deploy your HA DHCP and DNS services as containers, one of each on each host, having the DHCP announce both gateways. It's not quite as good as having a VIP for the gateway, but should be somewhat close.
Obviously the even more HA method would be to have an external HA router connected to the VXLAN you're using for your containers. Modern L3 switches do tend to support VXLAN natively and so can do that for you. You'd obviously need an HA chassis for that.
True...I wasn't thinking big enough In a decent organisation you would have a redundant LAN setup and seperate DNS, DHCP servers anyway indeed.
Thank you so much for detail answers. I do understand that DHCP & DNS site is quite complex for HA depolyments. But I think this side has a bright future:
Maybe I need the update my question: Since IP address for LXD guests are perminent, DNS & DHCP would be a second issue. For example I need to deploy a MySQL Galera Cluster with 3 nodes as LXD guests. Each guest will be at different LXD host (at Scaleway). Like this:
lxd-host1: mysql-galera-cluster-1 (10.99.1.10/24)lxd-host2: mysql-galera-cluster-2 (10.99.2.20/24)lxd-host3: mysql-galera-cluster-3 (10.99.3.30/24)
How can I make these 3 LXD guests talk each other?
Assuming your 3 nodes don't have dedicated connections between each other, I'd assume that you'll be going over the internet to communicate between them. At which point your best bet is to setup a VPN between the various nodes.
So each node would have a VPN connection (IPSEC or OpenVPN) to the other two and have the remote host's subnet routed over the VPN. So when mysql-galera-cluster-1 wants to talk to mysql-galera-cluster-2 it will go to the host, the host will find the route to 10.99.2.20 to be over a VPN tun device, then route the traffic there which will arrive on the remote host and be routed to the container.
VXLAN and GRE tunneling in LXD are nice for a lab or other similar dedicated environment, but I wouldn't use that over the internet or untrusted provider network since neither have built-in encryption.
Just playing a bit with internetworking between LXD hosts, and besides encryption, is there a difference/preference between/for using the LXD (version 2.16) GRE tunnels or openvswitch GRE tunnels? Both seems to work just fine and both seems to work as 1 virtual switch/VLAN across the 2 LXD hosts
My set-up in short:- 2 LXD hosts separated by a router, so on different subnets- Both LXD hosts have the same bridge name/subnet defined with a different IP address on it (so not really the client server set-up you described on your blog)- Containers on LXD host 1 gets the default route to host1 and containers on LXD host 2 are pointing to host 2. So in case LXD1 host is unreachable, the containers on LXD2 still have their gateway.
I am doing encryption now via OpenVPN, but might change that to IPSEC later.
edit: one side effect though when you have ip addresses on both LXD hosts: don't launch containers to quickly on both servers or when one host is not reachable, cause you might end up with duplicate IP addresses


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More Proof You Should Skip Salad: Woman Finds Dead Lizard In Her Salad
Photo: nd3000 (Getty)
Listen, I commend people who go out of their way to stuff their face with salad, I really do. I just can't imagine devouring plants with a hint of dressing. I'd rather devour foods from the "You May Get Diabetes" food group. But some people enjoy eating salads, especially if there aren't any dead lizards in it.
Michelle Carr, a Maine woman, was simply preparing a salad with a bag of store bought romaine lettuce she purchased at a supermarket in Portsmouth, New Hampshire. And wouldn't you know it, but after a few bites her fork found something that shouldn't had been there: a dead lizard.
More Proof You Should Skip Salad: Woman Finds Dead Lizard In Her Salad
The lizard, was a 3-inch lizard, minus the tail. And no surprise here, but Carr of course threw up, believing she had ingested harmful bacteria.
And now because of this atrocity, a spokesman for the Health Department says an investigation would be conducted by the Food and Drug Administration.
In conclusion, if you're going to make the tough decision to eat salad for some reason, just play with your salad for a bit with your fork before going at it. You never know, there might just be a lizard or a gecko trying to sell you insurance.
h/t NY Post


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Tuesday, July 1, 2014
Father's Day
Daddy got some lovely grilling tools as well as a coupon to purchase a grill, seeing as we don't have one :) We also gave him a coupon for a lawn mower. All things you need when you become a first time homeowner. Yay! We did in fact get a lawn mower, the next day. No grill yet, but we are looking.
These little questionnaires were done with a babysitter. We have used the cutest babysitter who does scavenger hunts and all kinds of fun things with our kiddos. A few of my favorites from these lists were from Ali. She wrote that Justin is 54 years old and as big as an elephant. Cute.
Justin didn't want me taking pics, but come on! We also made this handprint tree for him. We made one a year or two ago and so now he can replace it with this recent one. He keeps it in a frame in his office.
Justin is the best father to our children. He loves to spend time with them and plays with them. They look up to and admire him so much. I have never had a mommy's girl or boy because their dad is so great that they would never cling to me and not him! We love him so much! And we also love our fathers and grandfathers. So grateful for fathers!
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Everything about this post is just cute, cute. :)
July 2, 2014 at 3:50 PM
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So the pre-Thanksgiving movie of choice this year was the Robert Downey Jr/Zach Galifininikissis buddy comedy, "Due Date." This was not what I would have chosen for our yearly holiday movie excursion, but considering the choices (Faster? Love & Other Drugs? Tangled?), there was very little for 2 brothers to choose from. So in we went and we got pretty much what we expected…a decidely average movie with some funny moments but pretty bland as a whole.
The setup…Downey & Galifinikissisis get placed on the "No Fly" list while attempting to travel from Atlanta to Los Angeles and so, much like Steve Martin & John Candy in "Planes, Trains & Automobiles," they travel cross country together to try to get Downey to his wife's c-section of their first child. Of course these 2 characters have nothing in common. Downey is an architect with anger management issues and Galifiniskiss is a man/boy who has absolutely no sense of responsibility and is on his way to Hollywood to become an actor. Between the 2 of them, they share a few moments of complete silliness (a masterbating dog scene is hysterical and Galifiniskiss's character has a habit of injuring Downey) but the movie never lifts off as time and time again their mishaps never quite reach the hilarity that it strives for.
I am a sucker for movies like this and even I wasn't smitten by Downey's excellent acting skills or Galifiniaskisis's subtle goofiness. It just never got there for me and most of the film's funniest scenes were given away in the early trailers. So if you're looking to kill 2 hours, there are worst things to watch. However if I could, I would recommend "Planes, Trains & Automobiles" as a funnier option or even "The Hangover" as an example of a film that utilizes Galfinissis's comedic abilities better.
Overall Rating: C-
(And on a totally unrelated note…Frank bought me a popcorn and a soda, owning up to our bet and he even chipped in and got my wife a water. The guy is a class act, I tell ya! LOL)


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The reasonable man adapts himself to the world: the unreasonable one persists to adapt the world to himself.
Therefore all progress depends on the unreasonable man. ― George Bernard Shaw, Man and Superman
"The United States accepts no preconditions for Syria relinquishing the chemical weapons it used against civilians in recent attacks. Either Assad makes the right decision and gives up his illegal, indiscriminate weapons, or he continues down the path of ignoring international law and the will of the world community. If so, the U.S. will use force to punish him, and to send a message to other tyrants who would use illegal weapons. You will not get away with it."
My suggested text of a speech Obama will never give.
The morality of abortion is not a religious belief, any more than the morality of slavery, apartheid, rape, larceny, murder or arson is a religious belief. These are norms of the natural law of mankind and can be legislated even in a completely religionless society.


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|Lisa at South Jackson Street and 28th Avenue South
I ride a Rivendell Betty Foy, a Brompton, and a Bullitt cargo bike.
Why do you ride?
I ride for a lot of reasons. Mostly I ride because I can (made possible by titanium knees and a lot of physical therapy!) and because it makes me happy. It's also a practical manifestation of my belief that global warming is real. And I work in an emergency department - gotta practice what I preach and move that body. Thrift, control, convenience, and generally awesome parking availability also play a part.
Where do you ride?
I ride in the city - pretty much anywhere I need to go.
What's the best thing that happened to you while riding?
Best things on the bike - hearing birdsong on the ride to work through the park; seeing the beauty of Seattle around every corner and at all hours of the day and night; and finding adventure in my home town by way of spontaneous detours.


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R S Bogart & A Jones
The Level 0 data are 1024*1024 uncropped images. They should provide a primary data source from which any modifications to the analysis procedure (e.g. changes in the registration and calibration algorithms) can proceed; the Raw data effectively supply a backup archive.
The archived Level 0 data sets will be organized under dataset names prog:mwo60,level:lev0,series:fgram[hour-number], with an epoch for the hour number early enough to assure non-negative values in the archive; 1986.01.01_00:00:00_TAI may suffice. The data directories will also require overview.fits and record.rdb files with the header info to make them "conforming" data sets; whether these files will be supplied by USC in the process of creation or at Stanford prior to archiving is TBD.
The Dopplergrams will be produced by registering pairs of neighboring filtergrams to the same image center, radius, and orientation, differencing them (in the sense blue - red), and calibrating by fitting running averages to a model for solar rotation corrected for limb shift and orbital velocity. The following keywords must be supplied in the Level 1 data (for detailed discussion of their meaning, see Technical Note 95.122):
The archived Level 1 data sets will be organized under dataset names prog:mwo60,level:lev1,series:V[hour-number], with the same epoch for the hour number as for the Level 0 data. The data sets will be conforming FITS_RDB, and TS_EQ (image files numbered corresponding to the minute of the hour and mainly blank records in the RDB file corresponding to minutes for which no data image exists). Individual files will be named V_01h.hhhhhh.mm.fits, where hhhhhh is the 6-digit index number of the data set (hours from the epoch), and mm is the 2-digit minute of the hour corresponding to the image observing time. Because some observations have been made centered near HH:MM:00 and others centered near HH:MM:30, 15 seconds should be added to the observing time before truncating to the minute number, or 15 seconds subtracted from the observing time before rounding to the closest minute number.


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For information on how we can work with your organisation:
Tel: +44 (0) 2031501686 email@example.com
Fusion Compensation & Benefits consultants provide high quality solutions to companies and organisations of all sizes in international financial sectors, Public and Private and non-governmental organisations.
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Interim Compensation Support
Fusion HR Solutions can provide short or long term contract support to your compensation or HR department, for when you really need it the most.


text: My portfolio This is where I show my latest work. Find more and say hi on my Facebook-page Ida Carr. All Business Cards Illustration Logotypes Photo editing Photography Print Sport Photo Sport Photo Video production web design Web Site Setup Wedding Wedding Photography WordPress Sports photography: Road bike Magazine design Property photo: Palma Old Town Sport photography: Training week Mallorca Photography: Johanna Wedding Photography Mallorca: Louise & Alex Video production: Andreas Lindén on Youtube Property photography: Illetas, Mallorca Model photo shoot in Mallorca: Caroline Sveistrup Sports photography: Running session Sports photography: Road bike with Andreas Lindén Wedding photography in Mallorca: Olivia & Gustav


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Wychwood Bedside CabinetNS6000
Wychwood Bedside CabinetNS6000
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This modern bedside cabinet from Wychwood furniture looks fab in this off white finish with ebony legs, steel metal handles and flush drawer design.
This beautiful high quality furniture is part of a stunning bespoke service, as well as ordering as shown you can also create your own look by changing the finishes.
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African American Ponytail Hairstyles. If you're interested in an idea of fashion hairstyles, then a superior solution is to see the hairdo of the characters in Japanese activity cartoons. To create a distinctive look, you're in a position to try out some of these ideas with your bob haircut. There are several different hairstyle thoughts, which you may try out like the spiked appearance.
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text: 2nd hatch attempt, first try was 2 out of 8(on shipped eggs, 3 should have hatched but I have a feeling that my opening the incubator to get the first 2 chicks out caused the 3rd to not get out of the shell, because once I cracked it open on day 25 it was dead but clearly made it to day 20 or 21, broke through membrane but head wasnt anywhere near air cell.) So now I have 14 eggs in the incubator, 9 from my own red stars and EE roo thats my avatar pic, 3 blue red laced wyandottes, and 2 auburn java's. I will candle tomorrow to see where I stand, hoping for all 5 non-EE's to be good, and a few of the EE's if not all of them, since I have several interested buyers of pullets. Looks like I will be filling the incubator again after this hatch. . $$ Anybody out there hatching along right now with a hatch due same as mine?? If so, how many times have you incubated, what are you hatching out, how good are your hatch rates?


text: How Are Future Heart Attacks Prevented? Less often, a heart attack occurs due to a spasm in an artery that supplies blood to the heart. For others, especially diabetics, there may be no symptoms at all. If you do drink, limit it to no more than one drink a day for women and two drinks a day for men. The correct answer is false. The sooner you get help, the less damage to your heart. D. If your parents have heart disease, you are also at risk. Coronary artery disease is the main cause of angina but there are other causes. M. A. Is among the first to achieve this important distinction for online health information and services. If you think you are having a heart attack, you should:The correct answer is call 9-1-1 right away. While chest pain or discomfort is the most common symptom, symptoms can be less obvious, and you may not know what's going on. He has a PhD in Microbiology (UT at symptoms of mild heart attack Austin), and the MD (Univ. The best time to treat a heart attack is within one to two hours of the first onset of symptoms. Follows rigorous standards of quality and accountability. They can be very mild, but pinpointed with careful history taking by your physician. Chest pain may be mild or feel more like pressure or fullness. Reviewed By: Michael A. D. M. D. The risk of symptoms of mild heart attack angina can be reduced by following a heart healthy lifestyle. What are the warning signs of a heart attack? But, there are several steps you can take to prevent further attacks. Fatty matter, calcium, proteins, and inflammatory cells build up within the arteries to form plaques of different sizes. M. PCI can relieve chest pain (angina), minimize or stop a heart attack, or improve the prognosis of patients with unstable angina. M. M. You can also lower your risk by staying at a healthy weight, eating a low-fat diet, and getting regular exercise (talk to your doctor before starting to exercise). What causes a heart attack? diabetes 1 symptoms in adults Identification A. Taking your medicine for high blood pressure and diabetes how to repair a damaged liver also lowers your risk. Waiting longer increases the damage to your heart and reduces your chance of survival. M. He is board certified in Internal Medicine and Cardiology. A. What are the risk factors you can't control? The more symptoms you have, the more likely you are having a heart attack. Charles "Pat" Davis, MD, PhD, is a board certified Emergency Medicine doctor who currently practices as a consultant and signs and symptoms of asthma staff member for hospitals. The correct answer is true. Drinking red wine is a good way to lower my risk for heart disease. African-Americans, Mexican-Americans, American Indians, Hawaiians, and some Asian-Americans have a higher risk for heart problems. Choose good nutrition. However, women are more likely to have shortness of breath, back or jaw pain, nausea, or feel light-headed. You can't miss signs of a heart attack. Heart disease wasn't even on Jennifer's radar. Men are more at risk for heart attacks than women, but a woman's risk increases after menopause. An EKG is generally performed as part of a routine physical exam, part of a cardiac exercise stress test, or part of the evaluation of symptoms. The correct answer is all of the above. The correct answer is all of the above. URAC's accreditation program is an independent audit to verify that A. 's editorial policy, editorial process and privacy policy. This causes a heart attack. The correct answer is false. It presents one woman's real-life experience with heart attack symptoms, which started during her pregnancy. Angina is diagnosed by taking the patient's medical history and performing tests such as an electrocardiogram (EKG), blood test, stress test, echocardiogram, cardiac CT scan, and heart catheterization. Is also a founding member how can you tell if you have a tapeworm of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www. If a blood clot forms, it can block blood flow to the heart. Not everyone has the same symptoms, so you should know all the signs of a heart attack. Learn more about A. Not everyone has the classic sign of a heart attack: sudden, intense chest pain. Not smoking is the best thing you can do for your heart. Hon. Coronary artery bypass graft (CABG) surgery is performed to relieve angina in individuals who have failed medical therapy and are not good candidates for angioplasty (PTCA). He performed his residency in internal medicine at the Harbor-University of California Los Angeles Medical Center and a fellowship in the section of cardiology at the Los Angeles County-University of Southern California Medical Center. Angina symptoms may include chest tightness, burning, squeezing, and aching. Angina is chest pain due to inadequate blood supply to the heart. Heart disease can lead to a heart attack when plaque builds up in the arteries that supply blood to the heart. Health Solutions, Ebix, Inc. Dr. D. A. Men and women can have all the same warning signs. What are risk factors for heart disease and heart attack that you can control? The coronary arteries provide the heart with this critical blood supply. After a heart attack, quick treatment to open the blocked artery is essential to lessen the amount of damage. D. Having had a heart attack or treatment does not mean you will never have another heart attack; it can happen again. While some studies show that alcohol may have small heart benefits, it also increases the risk of alcoholism, high blood pressure, obesity, and breast cancer. The plaque deposits are hard on the outside and soft and mushy on the inside. A. Texas Medical Branch, symptoms of mild heart attack Galveston). These symptoms may occur without symptoms of mild heart attack chest pressure or pain. Is accredited by URAC, also known as the American Accreditation HealthCare Commission (www. The correct answer is all of the above. If you have symptoms of mild heart attack coronary artery disease, those arteries become narrow and blood cannot flow as well as they should. Symptoms evaluated include: Symptoms of a silent heart attack are often present but unrecognized. Urac. A. Treatment of angina usually includes lifestyle modification, medication, and sometimes, surgery. Minutes count during a heart attack. " Jennifer reminds us how heart disease takes too many of our moms, sisters, and friends from us every what number is a high blood pressure day. And when this television news reporter suffered a heart attack at age 36, it stopped her "dead in her tracks. D. Stress can add to your risk what is the cause of high blood pressure of heart disease. You can prevent a heart attack. The correct answer is all of the above. Women have different heart attack symptoms than men. Also reviewed by A. Balloon angioplasty of the coronary artery and stents (percutaneous coronary intervention, PCI) is a non-surgical procedure that relieves narrowing and obstruction of the arteries to the muscle of the heart. Org). An electrocardiogram is known by the acronyms "ECG" or "EKG" more commonly used for this non-invasive procedure to record the electrical activity of the heart. The availability of stainless steel stents have expanded the spectrum of patients suitable for PCI. The video also explains how a heart attack occurs and encourages women to seek care right away for heart attack symptoms. A. Mortality and complications increase with: Dr. The more we share our stories, the faster we turn the page symptoms of mild heart attack on heart disease. Chen, MD, PhD, Assistant Professor of Medicine, Division of Cardiology, Harborview Medical Center, University of Washington Medical School, Seattle, WA. The American Heart Association recommends the ABCs for heart attack prevention: Avoid tobacco. The correct answer is true. Some studies have found a link between stress and heart disease. Episodes of mild indigestion, dizziness, weakness, sweating and sudden fatigue may be related to unrecognized heart attack. He is a Clinical Professor (retired) in the Division of Emergency Medicine, UT Health Science Center at San Antonio, and has been the Chief of Emergency Medicine at UT Medical Branch and at UTHSCSA with over 250 publications. At the first signs of a heart attack, call for emergency treatment (usually 911). , Inc. A. Become more active. A. Ch). , Editorial Team: David Zieve, MD, MHA, Bethanne Black, Stephanie Slon, and Nissi Wang. So if you don't drink, don't start. This video—presented by the National Heart, Lung, and Blood Institute, part of the National Institutes of Health—discusses the warning symptoms of a heart attack. CABG surgery is ideal for individuals with multiple narrowings in multiple coronary artery branches. How you deal with stress can also have an effect. Aspirin can be harmful for some people, so don't take it unless told to do so by emergency or medical personnel. Kulick received his undergraduate and medical degrees from the University of Southern California, School of Medicine. The heart muscle requires a constant supply of oxygen-rich blood to nourish it. If you overeat, drink alcohol to excess, or smoke in response to stress, your risk goes up. The correct answer is false. Treatments (medications, open heart surgery, and interventional procedures, like angioplasty) do not cure coronary artery disease.


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Flexographic Press Operator - Idaho Falls, ID
Idaho Falls / Idaho / United States
About WestRock (NYSE: WRK) partners with our customers to provide differentiated paper and packaging solutions that help them win in the marketplace. WestRock's 45,000 team members support customers around the world from more than 300 operating and business locations spanning North America, South America, Europe, Asia and Australia. Learn more at www.westrock.com.
Flexographic Press Operator - Idaho Falls, ID
2020 Heyrend Way #A
Idaho Falls, Idaho, 83402
United States
GENERAL PURPOSE: Set up, operate, and maintain a multi color Flexographic press including Comco's, Mark Andy's, and Webtrons, using UV waterbase inks. Manage all aspects of press performance including productivity, quality and maintenance.
· Ensures that product is printed according to specifications.
· Pulls job tickets and verifies stock, inks, and dies are available and used as specified.
· Performs line clearance by following line clearance SOP.
· Pulls spec, verifies aniloxes, ink colors, die outline, stock, and special instructions.
· Sets up machine; installs aniloxes, inks, correct stock, die, and plates.
· Sets impressions and registers print-to-print and print-to-die.
· Completes all start-up checks, verifies scan ability of bar code, and gets start approval.
· Completes in-process inspections; follows work instructions and control plan.
· Finishes job by verifying end to start approval.
· Closes out job by completing paperwork and placing in ticket with product.
· Performs general maintenance to press.
· Follows 6S guidelines assigned to work area and surrounding areas.
· Maintains Kanban system for the Flexo area.
· Performs other job duties as assigned.
Must have high school diploma or G.E.D.
Must have two years' press operator experience.
Must have basic personal computer skills including electronic mail and word processing.
Must have the ability to meet and/or pass the minimum requirement on a mechanical test or have demonstrated mechanical aptitude through prior work experience.
Must be able to set up, operate, and perform preventative maintenance on press.
Must have basic leadership skills required to give press assistant simple directions.
Must have basic math skills to perform addition, subtraction, multiplication, and division.
Must be able to read and comprehend measurements on a ruler.
Must be able to read and comprehend documents such as safety rules, operating and maintenance instructions, procedures, and work instructions.
Must be able to read and communicate effectively in English.
Must pass color vision test.
Must pass color hue test.
Must be able to maintain good attendance.
Must be willing to work overtime as needed.
Must be able to perform all essential functions of this job with or without reasonable accommodation.
WestRock Company is an Equal Opportunity Employer committed to creating and maintaining a diverse workforce: Minorities/Females/ Disabled/Veterans.
Join our Talent Community
See the latest jobs, news and events by joining our talent community:
WestRock Company is creating and maintaining a diverse workforce. For us, diversity and inclusion are business drivers and we take it very seriously. It all starts with a diverse employee base operating in an inclusive environment. An environment where everyone feels valued and respected.
Click here to find our Affirmative Action and Equal Employment Opportunity policy statement.
Westrock participates in E-Verify
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We do understand that some of our candidates may require a reasonable accommodation to complete any part of the WestRock application process, including use of this website. If this is the case for you, please contact us at: EMAIL: firstname.lastname@example.com OR PHONE: 1-800-762-5836. Only phone calls pertaining to disability assistance will be returned. One of our Talent Acquisition or Human Resources members will work with you to provide alternative means to submit your application.


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This item has been shown times.
Looking for something other than a T-shirt or hat to wear to the big St. Louis Cardinals game? This Skootz Bold Bandz is the perfect accessory for your game day look. The vibrant St. Louis Cardinals graphics bring the perfect amount of color and team pride to make sure everyone knows you're the biggest fan at the game.


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We're off to Northumbria tomorrow and then up to Edinburgh to visit kith and kin. CAN'T WAIT! So today is the last blog for a week -unless I find a hot spot but I doubt it.
Don't forget the PRO LIFE rally on 28th July 3-4pm (scroll down for all the details) Please pray for all those attending. As the UK oppresses more people for speaking the truth they are brave people.
Can I also ask your prayers for the good Bishop of Hereford who has lost a case in court for daring to suggest a gay man who wanted to work with CofE youth should abide by Christ's rules and remain celibate.
I know the Cof E have a lot of problems morally but Hereford Cathedral is a bastion of true family Christianity. The Dean and his staff are good people.
Friday, 20 July 2007
Last Blog fpr a week
Posted by WhiteStoneNameSeeker at 02:16
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Alyce Paris Homecoming 3720
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- $138
Short lace bodice skater dress with a v neckline and strappy open back.�Learn More
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OPSS - Unable to start WL Server XML-20108 Fatal Error JPS-02592 Failed To Push Ldap Config Data To LibOvd
Last updated on MAY 15, 2018
Applies to:Oracle Platform Security for Java - Version 18.104.22.168.0 to 22.214.171.124.0 [Release Oracle11g]
Oracle SOA Suite - Version 220.127.116.11.0 to 184.108.40.206.0 [Release 12c]
Oracle WebLogic Server - Version 10.3.6 to 10.3.6
Information in this document applies to any platform.
1. WL Server startup fails with the below exception:
2. As additional symptom $DOMAIN_HOME/config/fmwconfig/ovd/default/server.os_xml was detected as zero (0) bytes.
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Nice cheap hotel with a private balcony and clean rooms! Extremely helpful staff who even moved us to another hotel when we had a change of plans!
Hotel is right in the centre of the bars/restaurants area which was great! Would deffo stay again!
My friend and I spent the summer travelling South East Asia, Hanoi was our last stop and Camel City provided the best service of the whole trip! The location is ideal for visitors, nestled in the centre of the Old Quarter. The rooms are clean...More
the hotel is in heart of Oldquarter, its very close with bars and restaurants around. the room is basic, quite and clean. Staff is very friendly, helpful. I stayed at Camel City Hotel total 7 days and I was happy with first time in Vietnam....More
We had a great time at camel city hotel. The guesthouse is in a quite alley just a minute away from bars and restaurants and it's right in the center of the bustling old quarter. The room was great! Clean and spacious.
The only little...More
Hotel situated in small lane in the old quarter. Walking distance to most of the things we visited here. Staff were very helpful and friendly. The room was nice. Small balcony overlooking lane and neighbours. Right in amongst it. Will have to pop in today...More
"with window or terrace..."
"There is no 'good' room"
"Opt for the lower floors for the elderly since there are no elevators"
"Any room is good."


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Nature's Bounty's dedication to quality, consistency and scientific research ensures the very best vitamins and supplements. Whether you're looking for herbs, essential fatty acids or something to promote various areas of wellness like heart or immune health, they have it all. For quality you can count on, try Nature's Bounty.
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For our website and catalog, the MSRP is the "Manufacturer's Suggested Retail Price." The MSRP is understood to mean the price at which a manufacturer will recommend a retailer sell a product for in stores, on the internet, or in catalogs. The MSRP of National brand items are dictated to Swanson by each manufacturer. For Swanson brand items, the MSRP is calculated based on a varying percentage above the product's base price.
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Welcome Back NCAA Tournament
The most exciting part of this news is that the city is on display nationally. Congrats to the city of Louisville.
Posted on April 18, 2017, in ACC Basketball, Basketball, Louisville Athletics and tagged KFC Yum! Center, March Madness, NCAA Basketball. Bookmark the permalink. 1 Comment.