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Learning how to sleep better is always important, but it is especially so right now. Sleep is crucial to good health, both physical and mental, and it is absolutely essential to get enough of good quality sleep to protect your immune system against coronavirus.
It is understandable that some loss of sleep will be due to the heightened stress we're all experiencing as a result of the Covid-19 pandemic. But there are plenty of details about how and where you sleep that can be tweaked to get some relief. It might be that you need a new mattress, or perhaps a new pillow. Maybe the room could be darker, or the street outside quieter.
As well as being a short term problem – we all know how hard it is to get through a day when you're exhausted –a growing body of research suggests mental and physical problems become more pronounced in those sleeping for fewer than six hours.
If it's watching an extra episode of your favourite box set that's delaying your bed time, it could be causing more damage than you realise; amping up your fight or flight response to stress levels, releasing hormones that speed up your heart rate and raise blood pressure. 'It's important to remember though,' says Lisa. 'That it's also about the quality of sleep you are getting, not the quantity.
By following our five steps to sleeping well, improved sleep can come to us all (hopefully), but when it does, just don't hit that snooze button. Set your alarm for when you actually have to get up as you won't get any quality kip in between snoozes.
1. Start a bedtime routine
As beneficial for adults as they are for children, bedtime routines are a must for those who are struggling to get a good night's sleep.
Rather than spending evenings bingeing on a box set, Lisa advises finding alternative ways of relaxing, like a warm bath with soothing scents, reading a book, background music, gentle stretches and yoga. If there's something playing on your mind, write it down, she advises, whether it's worries or a to-do list.
'It's also important to establish a regular sleep pattern – going to bed and waking up at roughly the same time each day. Your body and mind will feel much better for it,' she says. 'Our brains like repetition,' adds Dave. 'A consistent sleep routine helps support and strengthen our body clocks.'
To encourage a better routine in the morning, Lisa advises using a dawn simulator, or putting the alarm clock on the other side of the room, especially if you have a hard time not pressing the snooze button each day. 'You'll have to walk across the room to turn it off , waking yourself up along the way,' says Lisa. 'You'll be ready to start the day, as fresh as a daisy!'
2. Get your sleep environment right
Your sleeping environment is very important in getting the best night's sleep. Neither too hot or too cold (the ideal temperature is around 16˚C, so slightly on the cool side), and as quiet and dark as possible.
Dave suggests that linens should be clean, cool and crisp and ideally cotton, which helps skin to breathe, plus bed linens should be changed once a week as we lose a half pint or more of fluid each night (yes, really).
It's also important to think about who you're sleeping with. If you're lying next to a snorer, what starts as a niggle can become a major issue. 'It's important to get it sorted,' says Lisa, who recommends the British Snoring & Sleep Apnoea website if earplugs aren't doing the trick. If you've a child disturbing your sleep, then try to get to the reason why – is it for comfort, a drink or a wee… or just because know they can?
3. Try to replace your mattress every seven years
Your bed needs to be comfortable,' says Lisa. 'It's difficult to get deep, restful sleep on one that's too hard, too soft, too small or too old.'
The Sleep Council recommend trying to replace your mattress every seven years, with research showing that swapping an uncomfortable one for a new one resulted in nearly an hour of extra sleep a night… just imagine that for a second!
Take time to choose and properly test your mattress before buying it – it's never been easier to take advantage of a no-quibbles return if buying online.
Find all our mattress reviews and buying guides to discover the very best mattress for you.
Take time to check out your pillow, especially if you suffer with back and shoulder pain, does it still have its plumpness? 'A good pillow should hold your head in the correct alignment, in the same relation to your shoulders and spine as if you were standing upright with the correct posture,' says Lisa. 'Replace a pillow once it's lost its "loft" (height) or it has become lumpy or discoloured.'
4. Read a book if you can't sleep after 30 minutes of trying
'If you can't get to sleep, and you've been lying there for more than 20 minutes, get out of bed and read a book under dim light until you feel sleepy,' says Dave.
5. Leave your phone outside the bedroom
We're all guilty of a scroll through Instagram or final check of emails last thing at night, but if you're really serious about getting a good night's sleep this needs to change.
Tech should be avoided before bed – in particular the hour before it. 'The blue light that emits from devices messes around with your body's circadian rhythms by suppressing the sleep-inducing hormone melatonin in the brain, which is what we need in order to feel sleepy,' says Lisa.
'Bedrooms should be kept for sleep (and sex) only,' says Dave. 'This is so the brain associates this room with getting to sleep. Mobiles and tablets should, as much as possible, be kept out.'
6. Like reading before bed? Get a blue light-free reading light
Reading before bed can make it easier to drift off, but to make the reading even more relaxing, consider investing in a reading light that blocks out blue light, which is often responsible for sleep problems.
7. Make sure your kids go to bed on time – then so will you
Every parent knows that if your kids aren't sleeping properly, you won't be getting any sleep either. How to make sure they go to bed on time?
While the most important part of a healthy sleep routine is going to bed at the same time every night, this may not be achievable straight away. However, being a bit stricter with what time they get up every morning will eventually cause a shift in when they go to bed. This will be useful for you, too, if you struggle to doze off at night: if you are disciplined about when you get up, you'll be more likely to start going to bed earlier.
Any changes to a child's sleep routine (and yours, in fact) will work better if made gradually. Rather than arguing endlessly when your child clearly doesn't feel tired, compromise: they can go to be later than you would like, but 30 minutes earlier than last week. Eventually, you should be able to bring their going to bed time to what it needs to be.
8. Eat breakfast every day
Skipping breakfast is bad for us – it messes with our metabolism and is a major cause of over-eating later in the day. Eating breakfast within half an hour of getting up gives you the energy you need to last you until lunchtime, but it also has the surprising effect of promoting better sleep at night. Basically, if you aren't eating breakfast, your body goes into stress mode from hunger (even if you don't feel hungry in the mornings), and the stress hormones linger, making drifting off to sleep harder.
9. Consider getting help for any underlying issues
Lots of people find they can't sleep well despite having the perfect sleep environment with comfortable bedding. If that's you, the reasons for your sleep deprivation could be psychological rather than physical. Several studies have shown that of all the factors that keep people (especially women) up at night, it is stress that has been shown to be the biggest.
So, if you are finding that worries are keeping you up at night, you may discover that the most useful solution is an individually tailored therapy programme. The NHS and the British Association for Counselling and Psychotherapy are good places to start looking for a therapist.
10. Rethink the hour before bedtime
Regardless of how much effort you put into creating the perfect sleep environment in your bedroom, it's your evening routine, particularly in the hour leading up to bedtime, that affects the quality of your sleep most.
One of the most common mistakes people make preventing them from sleeping well is exercising right before bedtime. A trip to the gym before bed may seem like a good way to tire yourself out, but you are raising your heart rate and body temperature, which is exactly the opposite of what your body needs to get to sleep. You should stop all strenuous physical activity at least two hours before bedtime.
Love a big dinner with wine? Finish eating and drinking alcohol two, and ideally three, hours before bedtime. While the food and drink may make you feel sleepy initially, you're more likely to wake up in the night, for three reasons: acid reflux, adenosine levels raised by alcohol dropping in the middle of the night, or needing to get up to go to the toilet (alcohol is a diuretic).
Finally, try to develop a relaxing routine for an hour before bed and stick to it. Whether it's reading (see points 4 and 6 above), playing with a pet, or meditation, a gentle activity is best at telling your brain that it's time to wind down for the day.
11. What you should eat to sleep well
What you eat and drink before you tuck yourself in for the duration can contribute to peaceful sleep, or disrupt it. Here are foods that will help you doze off:
Tryptophan-containing food and drink
Did your mum recommend a milky drink before bed? She was wise. When it comes to sleep, dairy foods are your friend as they contain tryptophan, which promotes slumber. There's one caveat, though. Hot chocolate (see below) likely contains caffeine, so opt for alternatives such as Ovaltine or Horlicks.
If you're thinking about your evening meal, it helps to know that eggs also contain tryptophan. Other ways to add it? Honey is also a source, and vegans will be delighted to hear that it can be obtained through oats, nuts, seeds and bananas.
Camomile tea
Although this is reputed to aid sleep, evidence isn't strong. However, it doesn't contain caffeine, so it can be a sensible choice for your nighttime beverage – providing you don't brew up too late in the evening (see below).
Apologies, those on low carb diets, you are missing out on a key to a better night. We're talking bread and cheese, maybe, crackers, a few nuts, or even cereal plus milk. Don't go overboard, though (see below). A snack-size quantity is what you're aiming for.
Sounds weird, but you may recall Beatrix Potter's 'The Tale of the Flopsy Bunnies', where an over-indulgence in lettuce saw the rabbits overcome with slumber. We don't suggest it'll have such pronounced results for you, but there is some evidence to suggest it might be worth consuming lettuce as part of your evening meal.
12. Foods to avoid before bedtime
Caffeine-containing drinks
You know to avoid coffee, of course, but don't forget that stimulating caffeine can lurk in other evening favourites. Tea contains it, as does chocolate, and colas. Cut them out from around six hours before you lie down for the night.
Any fluids after hours
What do we mean by after hours? Think about finishing all you're going to drink two or three hours before you turn in if you don't want to be woken by an urge to visit the toilet.
You can call it a nightcap if you like, but that doesn't mean it will help you sleep for eight hours. Although it might mean you nod off faster, alcohol can cause you to wake during the night. Stop drinking in good time – four hours at least before bed, and better six.
Heavy and spicy meals
Naturally, there are going to be times when you enjoy a feast, but for the benefit of your slumber, plan to eat early enough for a few hours of digestion before your bedtime.
Inclined to get heartburn? Don't go for super spicy meals at nighttime if you like the idea of a peaceful night.
Find out more about getting great sleep from Why We Sleep: The New Science of Sleep and Dreams by Matthew Walker.
13. How much deep sleep do you need a night?
There are different sleep stages that we all go through during the night. Many of us have heard about REM (Rapid Eye Movement) sleep, which is the stage at which we're most likely to dream. But it's actually deep sleep that's the most important stage, responsible for tissue repair, memory consolidation, and immune system rebuilding.
So, how much deep sleep do you need a night? The answer may surprise you: a healthy adult who gets the recommended seven to nine hours of sleep a night only needs about an hour to an hour and a half of deep sleep a night, or between 13 to 25 per cent. Yes, deep sleep is the rarest kind of sleep, but you don't need very much of it (although getting more deep sleep will definitely do no harm).
A normal sleep cycle is about 90 minutes long and consists of a combination of REM, slightly different stages of light sleep (most of our sleeping is light sleep), and a bit of deep sleep. The problems begin when you don't get to the deep sleep stage at all, or not enough, which is what results in symptoms of sleep deprivation.
How to make sure you get the recommended amount of deep sleep during the night? The most common reason for not being able to sleep deeply is stress, and for many people, removing the source of stress is what will give them better sleep. By all means take advantage of the sleep aids out there (a nice face mask and pillow spray have never hurt anyone), but if the reasons for your restless nights lie in your waking life, they're the ones you should try to prioritise resolving.
Top tip: Sleep experts advise against lying in bed longer in hopes of getting more sleep. Too much sleep of bad quality has been linked to increased risks of depression and even heart problems.
14. What is REM sleep? And are you getting enough?
REM sleep is short for Rapid Eye Movement sleep which describes a stage in the sleep cycle where the brain is the most active. This stage is unique to mammals and is the point at which we are most likely to experience vivid dreams.
Typically, REM sleep occurs in the first 90 minutes of sleep and repeats at various points throughout the night as we move through the sleep cycle.
Other effects of REM sleep include faster, or more irregular breathing, changes in body temperature, twitching, sexual arousal and increased heart rate.
Research suggests that those experiencing a lack of REM sleep may suffer the following effects:
- An increase in migraines;
- Greater likelihood of being overweight;
- Reduced coping skills.
15. Sleep and the immune system: how the two interact
Studies have shown that the main way in which sleep boosts our immune systems is by enhancing the functioning of T cells in our bodies. A T cell is a type of white blood cell that is crucial to what's called adaptive immunity – that is, the immune system's ability to respond quickly and efficiently to any threats.
When the human body is being attacked by a virus, some T cells mobilise to kill the virus cells, while others activate a special type of protein that enables other cells in the body to do the same. What we know is that T cells don't function so well with high levels of adrenaline (the stress hormone) in the body, and sleep is the most effective measure the body has to lower adrenaline levels.
So, resting during sleep is not a luxury but a necessity: it's the best way your body knows to lower stress levels and do the vital work of repairing itself. Getting seven hours or more a night combined with a healthy diet should be everything your body needs to keep its immune defences strong.
What to do if your lack of sleep is caused by stress in the first place? With the current coronavirus situation, it's understandable that many of us will be feeling anxious. Ways of reducing stress will be individual, but we would recommend setting yourself a curfew on news browsing. Yes, it's important to keep informed on the unfolding situation, but try to distract yourself with something completely different in the hour before bed – a good book, a board game, or even just playing with your pet.
16. Write down your worries or allocate 'worry time'
'Stress the night before? A simple step to reduce the racing mind is to mentally put the day to rest. An hour before bed, take a pen and paper, and write down everything important that you need to remember for tomorrow. If those same thoughts pop up while you're in bed, tell yourself it's on the page, it's safe to let it go.'
'If worry interferes with your day or night, set aside a time each day to give your worries some serious attention. Allocating a 20 minute 'worry time' into your schedule can help prevent unhelpful thoughts intruding at other times. During worry time, reflect and write about your worries. When worry time comes to an end, move on.'
17. Don't worry about lost sleep too much
One of the unfortunate side effects of wanting to sleep better is worrying too much about not getting enough of it. Try not to be too anxious about a poor night's sleep, advises Sophie:
'Good news - your brain is very good at recovery sleep. The night after a restless night, the odds are that you will sleep more deeply. You don't need to catch up on every single lost hour of sleep, hour by hour. Going to bed much too early, or having an extended lie in, will confuse your body clock. Aim to stick to the same bedtime and wake times to within an hour or two, 7 days a week.'
18. How many pillows should you sleep with?
Whether you sleep on your back or side, the primary purpose of the pillow is to slightly raise your head during sleep to prevent neck pain and to ensure good spinal alignment.
Historically, pillows were never soft or plump, like they are now: ancient Mesopotamians, for example, slept on pillows made from stone (yes, really), while other ancient nations slept on anything from wood to pillow prototypes filled sawdust, straw, and wool.
Those pillows would have been thin and firm, and are still the ideal type of pillow if you sleep on your back – although the fillings have obviously moved on since then. Back sleepers needn't be limited to one pillow, though – if you suffer from lower back pain, you might find that a second pillow beneath the backs of your knees relieves the pressure there and stops you waking up with back pain.
If, however, you sleep on your side, you will probably benefit from two pillows, but the second one should go between your knees to alleviate pressure on your thighs and lower spine – unless of course you can roll your duvet between your knees. The pillow you rest your head on can be softer and more voluminous than if you sleep on your back to prevent shoulder pain. Some people (including some of the side sleepers on the Realhomes.com team) prefer a firmer below beneath a softer pillow.
And if you sleep on your front? Consider sleeping without any pillow at all, or go for a very thin one.
19. Can't fall asleep? Listen to nature sounds
There is a reason why YouTube is full of eight-hour videos of rain, wind, and ocean waves: the sounds of nature really do help you relax. Recent research demonstrates that listening to nature sounds (as opposed to artificial or man-made sounds or music) makes us externally focused, diverting our minds from anxious thoughts that prevent us from sleeping.
If you sleep on your own, you can try having a nature sound recording playing very quietly in the background all night; if you sleep with someone else, this might not be an option, but you can always invest in a pair of wireless headphones.
20. How to combat summer insomnia
If you find yourself unable to drift off once the clocks go forward, there's a proven physiological reason for it. The low-level light that lingers until late in the evening in mid summer is actually suppressing the production of melatonin – the hormone that regulates our sleep-wake cycle. We've all heard about the adverse effects on sleep of the light emitted by mobile phones and laptops; turns out that long summer nights have approximately the same effect on our bodies.
So, what can you do to combat these disturbing effects of the summer solstice on your sleep patterns? Apart from the obvious tips to turn off your phone and use blackout curtains, sleep experts also recommend wearing your sunglasses for about an hour before bed. It may look odd, but many people report it works.
Back to those curtains, blackout or not. If you draw them around two hours before bedtime and dim lights, you will find it easier to fall asleep. If the weather's hot, this might exaggerate your insomnia (people sleep better when their core body temperature falls). So, keeping those curtains drawn during the day, cracking windows open on both sides of the room or house to create a through-draught, using a fan in your bedroom – or air conditioning if you have it – can all help with this.
Unexpectedly, taking a hot bath or shower will also help your core temperature drop once you go to bed, so doing this, too, can promote sleep. Failing that, a mattress cooling pad can bring relief if you find it hard to get to sleep on hot nights.
Top pic: Somnex – The Sleep Show
Looking for more tips on getting a great night sleep?
- Our guide to designing a bedroom is a must read if your bedroom needs an overhaul
- On a budget? See our guide to the best mattress deals


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I had just downloaded the app, and I had 2GB for free. Then saw at the bottom that if you sign up (which is free) you get 10GB per month for free....
If you sign up, just need to choose a username, password, and email (i think) you get 10gb free.
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If your internet of good enough it's full HD I believe. Can lag a little, but quality is usually great on TV.
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Will I need to make a new account on ccfc.co.uk? or will the uk one be alright?
Wondering if anyone can help me. Hijacking an older thread, as I didn't think this needs a new thread on its own.
I am going away outside of the...
Tickets cannot be purchased on the gate tonight, so only until 12:00 today to purchase tickets
Block 14 now open. I just picked up 9, couldn't be bothered waiting and refreshing anymore
I am refreshing so much the website thinks I am a bot
Block T15 is now open
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33/1 on bet365, just had a tenner e/w
Just donated, fantastic cause
Happily contribute to this cause also, and echo the poll idea, too many fantastic causes, sadly.
Separate names with a comma.

subset: commoncrawl


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Star Cruises SuperStar Virgo's High Seas | An Affordable Cruising Experience
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Remember the Mark Renton swagger I had on my way to board the Star Cruises' Superstar Gemini last year? – Well, my frame of mind was a bit subdued this time, and no Trainspotting pop-culture reference ran inside my head. The enthusiasm of going on another cruising experience never wavered though, as I inched closer to the gigantic SuperStar Virgo docked at the Pier 15 of Manila Port. Who wouldn't be captivated by the sheer size of the ship towering as high as a ten-story building and knowing that inside its massive bulkheads, recreates a floating luxury resort. Finding myself about to board a cruise ship for the second time, I recited a brief prayer thanking the heaven for doling out good karma upon me.


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01.01.2017Posted by ekg
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Author: CricNerds
It was a do-or-die encounter for the Indian team in the second ODI against Australia at the Saurashra Cricket Association stadium in Rajkot. After losing the first ODI in Mumbai, the hosts were eyeing a series leveling win in order to set the series up for an interesting decider in Bengaluru on Sunday.
The 'Men in Blue' didn't disappoint an inch as they put a nearly perfect show to secure a 36-run win over the tourists to level the series at 1-1 in Rajkot.
On a typical sunny day, Australia won the toss and asked the hosts to put runs on the board. However, on pitch that had just runs on offer, Indian opening duo Rohit Sharma and Shikhar Dhawan made full use of the situation and allowed the team with a strong foundation at the top of the order.
The Australian leg-spinner, Adam Zampa, however, saw the end to a 81-run opening stand as Rohit (42) was trapped leg before in front of the wicket. On the other hand,
Dhawan (96) was timing the ball exquisitely and looked in menacing form alongside Virat Kohli (78) with India eyeing a huge score in their innings.
A brief collapse in the middle saw India off track before KL Rahul, batting at No.5 played one of his best knocks in his ODI career so far.
Rahul scored a quick 52-ball 80 to see his team past the 300-run mark. He took the attack to the Aussie attack in the final few overs and clobbered them to every nook and corner of the park.
India finished strongly on 340, asking the tourists to chase an improbable 341 on a pitch which was good enough for batsman to exploit and make runs with ease.
The Indian bowlers were right on the money from ball one as a good opening burst didn't allow the opposition to score freely.
David Warner perished early courtesy a one-handed stunner by Manish Pandey in the covers region. Skipper Aaron Finch and Steve Smith got together to resurrect the innings but even Finch was stumped at 81 in the 15th over. The pair of Marnus Labuschagne (46) troubled the Indians with quick runs as they seemed to cruise their way towards a comfortable victory.
However, Marnus was caught in the deep as it soon led to their downfall with Smith(98) and Alex Carey (18) getting out in the same over. There as no looking back for the Indians from thereon as their seam bowlers made life miserable for the Australian lower-middle order.
A barrage of immaculately executed yorkers in the end from the Indian bowlers saw the tourist bundled out for 304 in 49.1 overs. The visitors felt 36 runs short of the target as India completed a comprehensive victory in Rajkot.
For his brilliant 80 and clean glove work behind the wicket, KL Rahul was awarded the Man of the Match. Both the teams will now travel to Bengaluru for the last ODI in a day's time. It promises to be a cracker of a decider after what was seen in the two matches so far.
Cover Image Credits: Hindustan Times


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PHP Wordpress 3: QuickPosted on 20/02/2019, in Web development.
I use this note for all I've learned when I build again website math2it.com using Wordpress. Different from Note of Wordpress 1 and Note of Wordpress 2, in this note, I quickly note what I have used without clarify.
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p tag from category description: Add below line to functions.php
Semantic element HTML5
Webflow's HTML5 tags include:
defines a header for the document or a section
defines a footer for the document or a section
defines navigation links in the document
defines the main content of a document

defines a section in the document—the spec defines this as "a thematic grouping of content, typically with a heading," so you can think of it as being like a chapter

defines an article in the document
defines content aside from the page content
<address>defines the contact information for the author/owner of a document or an article

defines self-contained content, like illustrations, diagrams, photos, code blocks, etc.

: contains title and blog's content.
: contains unique content of that web page (not duplicate across multiple pages). It can be only used once on each html file.
Automatically convert scss to css file. Using gulp
npm install gulp-cli -g
npm install gulp -D
npx -p touch nodetouch gulpfile.js
gulp --help
and then use
sass --watch <scss folder>:<css folder>
Just use app/sass is location of scss files and public/stylesheets location where you want to have css. It will automatically convert scss to css after each save of the sass files.
Gutengerg editor
- You may have noticed, reading the Gutenberg documentation, that there are two ways to add new blocks. There's ES5 and ESNext.
- Add custom button to gutenberg block (official): here. Icon is chosen from here.


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Cape Town - Australia 'A' captain Travis
Head produced an all-round performance to help his side to a 32-run victory
over South Africa 'A' despite a century from his counterpart Khaya Zondo in
the One-Day Quadrangular Series in Bengaluru on Saturday.
Head's 117-ball 110 helped
his team to a substantial total of 322/5 at the end of their allotted overs
before picking up 2/25 with the ball.
The South African skipper played an
aggressive knock, smashing 117 runs from 104 deliveries (4 fours, 7 sixes) as
he looked well on the way to leading his side to victory at one stage.
falling at regular intervals however, hindered their chase and saw them
eventually bowled out for 290, giving Australia victory with eight balls to
Earlier in the day, Head won
the toss and elected to bat first at the M. Chinnaswamy Stadium, making a solid
start in spite of the early run out of Usman Khawaja for 10.
D'Arcy Short and
his captain recorded an 83 run-partnership for the second wicket before the
former found himself dismissed on 49 (56 balls, 5 fours, 1 six), trapped LBW by
Shaun von Berg (1/54).
Head soldiered on, partnering up with Marnus Labuschagne
for a 136-run, third-wicket stand, the latter bringing up his eighth List A
fifty before also going down LBW to Sisanda Magala for 65.
Matt Renshaw, who hit a
quickfire and unbeaten 42 (29 balls, 6 fours) provided the ideal partner for
his skipper, as he brought up an impressive sixth List A century. Head was
eventually bowled out by Beuran Hendricks (1/57) in the 47th over,
his side having edged past the 300-run mark before Ashton Agar added 17 runs
off just four deliveries in the last over to set South Africa the daunting
Magala was the pick of the
South African bowlers with his 2/59 with Hendricks and Von Berg chipping in
with one wicket each.
In reply, Zondo's men got off
to an ideal start thanks to an 89-run opening stand between Gihahn Cloete and
Sarel Erwee (37) before Head disturbed them with the latter's wicket in the 13th
over. He struck again two overs later, getting rid of Cloete just after he
reached his 13th List A half-century (49 balls).
With South Africa two wickets
down and over 200 runs still needed for victory, the batsmen struggled to kick
on as wickets fell with regular occurrence. Rudi Second (11) and Robbie
Frylinck were the only other batsmen to reach double figures thereafter.
Mitchell Swepson (3/40) was
the chief-destroyer, picking up three crucial wickets in the middle-order,
dismissing Farhaan Behardien (4), Senuran Muthusamy (1) and Dwaine Pretorius
for a duck. With wickets falling around him, Zondo continued to impress
and looked to have found a worthy partner in Frylinck. The pair recorded 83
runs for the eighth wicket, as the South African skipper reached a well-played
hundred - his third in List A cricket - before Joel Paris made the
breakthrough, getting rid of Frylinck for 30 (41 balls, 1 four, 1 six).
That wicket proved to be the
final straw for South Africa. They lost the final two wickets with Zondo the
last man to go - run out by Short.
South Africa 'A' are now
bottom of the log with four points.
India 'B' hold pole position with 12,
followed by India 'A' with nine points and Australia 'A' are in third place
with eight points.
Zondo will lead his men
against India 'A' on Monday, August 27 at the same venue at 05:30 SA time.
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NBA News
Clippers' Griffin
Blake Griffin is back on the practice court.
Kyrie Irving to sit out Cavs' game at Knicks to rest
Kyrie Irving will miss Cleveland's game against the New York Knicks to rest.
Old School Power Rankings: Nowitzki bumps Gasol from top spot
About that window that was open a crack ...


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Ok here's my situation..
Fairly new to remixing side of Live. But I have an acapella I throw it in my channel, i warp it up to the bpm I desire (128) its not originally 128, I dunno if that has an effect to it. But anyhow I just want to align a simple kick to it then build it up from there. But of course its not just that easy. I been playing around with the warp markers making sure they are on the right beat. I also took the original song version put it on the channel above it so I could match the original kick with the plain acapella (its perfectly aligned).
Trouble is I have my kick in a drum kit i made just made a simple 1 length measure loop and its off, not totally but enough. I tried side chaining the kick with a gate to the vocal channel lol. That didn't work. Bit new and a bit lost. But i just want to align my kicks, snares, hats, etc to the vocal so its all on beat, anyone help me? thanks.
Discussion of music production, audio, equipment and any related topics, either with or without Ableton Live
Post Reply
2 posts • Page 1 of 1
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Re: Remixing
Start with the Beat and make the vocal fit to it.
Post Reply
2 posts • Page 1 of 1


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One of the Orc Chieftains of legend, Grom Hellscream was the leader of the Warsong clan. While his clan was spared the defeats of the Second Great War, he was used with effectiveness by Ner'Zhul in the aftermath of the second war. His forces combined with that of the Bleeding Hollow clan and Kilrogg Deadeye were used in strategic hit and run raids designed to retrieve some of Azeroth's most powerful magical artifacts.
Grom Hellscream is playable in missions of Warcraft II: Beyond the Dark Portal. His clan is also clearly evident throughout the human campaigns. His missions in the Warcraft II expansion include destroying a rogue Ogre Mage Warlord, Mogor, and the Temple of the Damned that this Ogre defended.
Grom is one of a few heroes of the Orcish Horde that makes a reappearance in both the ill-fated Warcraft Adventures game and the Lord of the Clans novel which both roughly lay out the same story.
With the destruction of their only passage home and the successful vanquishing of the Orcish strike forces, Grom and the Warsong clan are forced into hiding in the wilds of Lordaeron. They eke out an existence on the edge of human civilization for nearly 15 years.
Grom is all of this time forced to fight the demonic curse that has left him weakened and listless. Where other Orcs give into this malaise, Grom fights it to the end of his days. As the number of free Orcs is diminished by conflict and old age, their situation looks more and more hopeless. The young and weak are unable to thrive in this harsh environment and the day of reckoning looks to be closing in on the Warsong clan.
Then Grom has a young Orc named Thrall introduced to him. Inspired by Thrall's courage, strength and mercy, he accepts the young outcast and teaches Thrall more of the ways of the Orc nations. When the humans searching for Thrall get too close, Thrall leaves his side with Grom's necklace as a symbol of the trust placed in Thrall by Grom.
The Warsong clan lead by Grom is reunited with Orgim Doomhammer and Thrall's lost clan, the Frost Wolves. Battling against the Human internment camps surrounding the stronghold of Durnholde, the two clans set about freeing and reinvigorating the Orcish nations.
While the Orcish horde is looking for settlement land in Lordaeron, they are instructed by the new Warchief Thrall to journey across the seas to the strange new continent of Kalimdor.
When Grom begins to again feel the twinge of the demonic curse, he proves to be unable to resist the sweet nectar it promises him. After disobeying orders from his Warchief, he is given what was presumed to be an easy, out of the way mission to clear land and gather lumber for the new Horde. Instead, he angers the Night Elven demigod Cenarius.
To preserve his clan from this new threat, Grom again samples the demon Mannoroth's blood in a defiled fountain. Driven again by the demonic energies, Grom attacks and destroys the demigod Cenarius's forces and even the demi-god himself is no match for the enraged Orc chieftain's might.
Totally taken now with the demonic power, Grom turns against everything he knew from Thrall's reinvigoration of the Horde. He turns even against his good friend and warchief, completely a tool of the burning legion's desires. Only a joint rescue effort by Thrall, Cairne Bloodhoof, and Jaina Proudmoore can save him from the demonic blood that corrupts his thoughts and actions.
As he is being freed again from the demonic corruption, Grom tells Thrall the horrible truth of the Demonic curse. The Orc Clan Chieftains had willingly taken the bloodlust offered by the Burning Legion. They were not as much cursed as doomed by the willing choices made by their power hungry leaders.
The redemption of Grom Hellscream is close at hand however. Enraged by the awful secret of the Orc's spiral into bloodlust and hate, Thrall leads Grom into a canyon to seek out the demon Mannoroth and end the corruption that was once again visited on them. A mighty blow from Thrall is shrugged aside by the massive demon, whose counterattack leaves the young Warchief stunned and unconscious. Driven by sheer force of will, desperation, and desire for an ending to his suffering, Grom Hellscream makes his last charge. His axe strikes home and the resulting destruction of the demon lord cause a massive explosion.
Unable to avoid the explosion, Grom is mortally wounded by the terrific energies unleashed by Mamoroth's passing. His head held in his friend Thrall's hands, the burning flames of the demonic corruption are quenched. Grom turns to Thrall and tells him he is free of the corruption that has stalked him. Then his body surrenders to it's wounds and Grom Hellscream's sacrifice is fully realized.
Just How Old Is Grom Hellscream?
Grom Hellscream is an interesting case study in the changing timelines of the Warcraft universe. In the Warcraft III manual, Grom is dated at age 46. He is also listed as "…one of the first orcs to fall victim to the demons' curse on his race." Now this is very interesting, because that means that Grom has survived from the initial Burning Legion impressions on the orcs, clear through both great wars to the beginning of the Reign of Chaos.
In the original game's manual, we get the history of the world of Warcraft to the present date. This history is as transcribed by Garona of the Shadow Council. She details the initial portal rifts as taking a period of time for the Orc Warlocks to secure passage for a single clan.
At this point, we can start a timer. Garona tells her audience that the Shadow Council had made a "… request that they cease their war [on other orc clans] for one year." The Orc clans push through a host of warriors that attack the Stormwind kingdom's seat of power, Stormwind Keep. There they are pushed back by the magics of the human mages. Then, according to Garona, "It has been some fifteen years since this costly decision altered the course of our destiny." She has described there 16 years of history.
Between the First War in the game Warcraft: Orcs and Humans and the Second War in the game Warcraft II, it is well established that six years pass. That makes 22 years since the opening of the rift.
Since we can't seem to date the length of time between the end of the Second War, we'll have to use the dating from the Warcraft III manual.
Here's where it gets interesting again. According to the Warcraft III manual, Thrall is discovered "during the dark days of the First War" and that he escapes from Durnholde, "Nineteen years passed…" In the novel "Lord of the Clans" it takes Thrall about one year from his escape to his bittersweet and triumphant return to his childhood home. That gives us 20 years from the end of the First War. In this timeline, Grom would have had to be chieftain of his tribe at a maximum age of ten years old.
Of course, what does this all mean? Nothing. Like the Warcraft maps, the Warcraft time line is Blizzard's to change however they like. [1]
- Full name: Grommash Hellscream
- Best friend and advisor of Warchief Thrall
- Grom and Thrall confronted Mannoroth to destroy him near the end of the war against the Burning Legion. Grom was able to bury his axe deep in the creature's chest, but the act unleashed the horrible magic within Mannoroth, and though Mannoroth was killed by the act, so was Grom.
- Grom's body was buried in Ashenvale, in the area now known as Demon Fall Canyon.
- Grommash Hold in Orgrimmar is named for him, and just outside is the armor of Mannoroth (complete with axe-hole) with a plaque dedicated to Grom.
See Also
- Book Warcraft: Lord of the Clans, by Christie Golden
- Warcraft II: Beyond the Dark Portal
- Warcraft III: Reign of Chaos


text:
Ian Poulter still living the American dream
Ian Poulter's run of good form in the United States this year continued at The Players Championship when a 67 in his first round left him two strokes behind Ben Crane, the leader.
The Englishman's round was his lowest of the 19 he has played at this event and was two strokes better than his previous best start at what is widely accepted to be the fifth most important strokeplay event in the world. Poulter has missed the cut in one event in the US this year, but has not finished outside the top 20 in four others.
Although he has tried a change in approach, playing one week on and one week off, this is his third event in a row and he believes


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The Twenty-Third ASEAN Ministerial Meeting was held in Jakarta from 24 to 25 July 1990. The Meeting was formally opened by His Excellency President Soeharto of the Republic of Indonesia.
The Meeting was attended by His Royal Highness Prince Mohamed Bolkiah, Minister of Foreign Affairs of Brunei Darussalam; His Excellency Mr. Ali Alatas, Minister for Foreign Affairs of the Republic of Indonesia; His Excellency Dato' Haji Abu Hassan bin Haji Omar, Minister of Foreign Affairs of Malaysia; His Excellency Mr. Raul S. Manglapus, Secretary of Foreign Affairs of the Republic of the Philippines; His Excellency Mr. Wong Kan Seng, Minister for Foreign Affairs and Community Development of Singapore; His Excellency Air Chief Marshal Siddhi Savetsila, Minister of Foreign Affairs of Thailand and their respective delegations.
His Excellency Mr. Rusli Noor, Secretary-General of the ASEAN Secretariat and his staff also attended the Meeting.
His Excellency Mr. Michael Somare, Minister for Foreign Affairs and Trade of Papua New Guinea, attended the open session as Observer.
His Excellency Mr. Ali Alatas, Minister for Foreign Affairs of the Republic of Indonesia chaired the Meeting. His Excellency Dato' Haji Abu Hassan bin Haji Omar, Minister of Foreign Affairs of Malaysia, was elected Vice Chairman.
In his Opening Address, His Excellency President Soeharto of the Republic of Indonesia stated among others that the ASEAN Ministerial Meeting was being held in the midst of profound global change and transition. It was also a time of challenge as well as of new opportunity within the on-going process of detente and conciliation between the two major powers and their respective alliances. The President stressed that the political and economic transformations which continued to unfold in Europe would have farreaching ramifications for future relations among states not confined to the continent alone. The President emphasized that ASEAN, in facing these global changes, needed to maintain a commensurate capacity for dynamic adaptation and to preserve all times a clear and unified sense of purpose. It was therefore pertinent that the present Meeting was not only a routing event, but a time for ASEAN to seize the opportunity to assess particularly and comprehensively its position, interest and objectives within a regional and global context.
The Foreign Ministers noted that the world had changed dramatically in the intervening 12 months between the 22nd and 23rd AMM. Europe had undergone a radical transformation with the dismantling of the Berlin Wall and the democratization of the East European countries. German unification portended a whole new European architecture. East-West relations had improved beyond the level of detente as aid for East European economies, including the USSR, was being actively considered by the West. The relationship between the Warsaw Pact and NATO was undergoing rapid changes. The USSR had redirected its attention towards domestic problems. Plagued by persistent trade and budget deficits, the US was reassessing its global presence and calling on its allies to share the financial burden of their defense.
The Foreign Ministers felt that it was imperative for ASEAN, in taking cognizance of the above developments, to adopt a more flexible and forward looking approach to prepare itself for the challenges of the 90s, and in particular to strengthen itself and intensify intra-ASEAN cooperation.
The ASEAN Foreign Ministers recommend that pursuant to the decision of the Heads of State / Government at the Manila Summit in 1987 and in view of the rapid changes presently taking place in the world, it would be desirable to prepare for the next Summit. They noted that careful preparation would have to be made to ensure a successful Summit.
The Foreign Ministers agreed that the ASEAN Secretariat should develop a capability to conduct annually an exercise to produce an ASEAN Macroeconomic Outlook (AMO) for the consideration of ASEAN Ministers at their meetings. They requested the Secretary-General of the ASEAN Secretariat to pursue the immediate implementation of the AMO project.
The Foreign Ministers reviewed and assessed the latest developments on the Cambodian question and the continuing efforts to find a comprehensive, just and durable solution. They reaffirmed that such a solution could only be achieved by thoroughly preparing the resumption of the negotiating process of the Paris International Conference on Cambodia (PICC) and not by military means. However, they noted with regret that the conflicting parties themselves so far have not sufficiently shown the necessary political will for a negotiated settlement.
The inability of the conflicting parties to seize the opportunity provided by the Informal Meeting on Cambodia (IMC) in Jakarta on 26 February – 1 March 1990 was one of the latest proofs of how inherently intricate the Cambodian question has been, and with the unsuccessful conclusion of the IMC, the momentum of the efforts to seek a negotiated settlement has suffered a drawback. However, they were of the view that the IMC which was meant to revive the interrupted negotiating process of the PICC did achieve considerable progress in formulating a set of principles that would have enabled the conflicting parties to move forward in their efforts to achieve a comprehensive, just and durable solution.
The Foreign Ministers welcomed the efforts of the Five Permanent Members of the UN Security Council. In addition, they appreciated the efforts aimed at reviving the negotiating process by Thailand and Japan which led to the Tokyo Meeting on 4-5 June 1990. They have also followed with appreciation the continuing efforts by Australia.
The Foreign Ministers expressed their concern that if the present deteriorating situation was allowed to continue, the comprehensive settlement of the Cambodian question could become more difficult to achieve. They stressed that any future efforts to revive the negotiating process should take into account the results of the on going regional approaches and consultations among the Five Permanent Members of the UN Security Council and should lead to the early convening of the PICC.
The ASEAN Foreign Ministers urged all Cambodian parties to intensify their efforts to reach and agreement on the creation of SNC consisting of representative individuals with authority among the Cambodian people representing all shades of political opinion. They were of the view that such a SNC should be the embodiment of the independence, sovereignty and unity of Cambodia and should occupy Cambodia's seat at the UN after it is formed. The ASEAN Foreign Ministers expressed the hope that such a SNC would be constituted by the time the 45th UNGA is convened. They expressed the view that the representation of Cambodia at the UN is a delicate political question and that attempts to change the representation of Cambodia at this time, in the absence of an acceptable SNC, would set back the search for a comprehensive political solution to the Cambodian problem.
The Foreign Ministers expressed their appreciation to the international community for its continued support to the National Government of Cambodia (NGC) in the UN and other international fora. The Foreign Ministers also acknowledged the contribution made by all concerned countries in the sustained efforts in seeking a comprehensive political solution to the Cambodian problem. They hoped that the international community would continue to cooperate with ASEAN in the common efforts to seek a comprehensive, just and durable solution to the Cambodian problem.
They recorded their gratitude to His Excellency Mr. Javier Perez de Cuellar, the UN Secretary-General for his efforts in finding a comprehensive, just and durable settlement of the Cambodian problem. They also expressed their thanks to His Excellency Mr. Rafeeuddin Ahmed, Special Representative of the UN Secretary-General for Humanitarian Affairs in Southeast Asia and welcomed his presence at the 23rd ASEAN Ministerial Meeting
The Foreign Ministers noted with appreciation the continuing efforts of the Ad-Hoc Committee of the ICK towards a comprehensive political settlement.
The Foreign Ministers reviewed the latest situation of the Indochinese asylum seekers in the ASEAN countries concerned. They expressed their concern over the unabated flow of these peoples. This continuing influx has imposed tremendous cost and created severe socioeconomic, political and security problems for the countries of temporary refuge (CTR). It has also developed into a cause of tension not only between the CTR and countries of origin but also, between the CTR and third countries.
The Foreign Ministers reaffirmed that their commitment to the Comprehensive Plan of Action (CPA) adopted at the International Conference on Indochinese Refugees held in Geneva -in June, 1989 is subject to a durable solution of the boat people problem within the agreed time frame. The humanitarian solution to this problem lies in the balanced and coordinated implementation of all the provisions of the CPA.
The Foreign Ministers noted that the resettlement of pre Cut-off Date arrivals has met the target set for the first year of the implementation of the CPA and the expansion of the Orderly Departure Programme. In this connection, they expressed appreciation to all countries concerned for their cooperation. They, however, emphasized that gains in these two areas and in the very limited voluntary repatriation have been more than offset by the unrelenting arrivals.
The Foreign Ministers expressed their deep concern that one year after the adoption of the CPA, the CTR have not experienced any amelioration of the intolerable burden they bear. Instead, they have been pressured to continue to provide temporary refuge while fundamental elements of the CPA have not been addressed. The Foreign Ministers emphasized that they can no longer accept Vietnam's plea of its inability to deter clandestine departures. They can also no longer accept the continued opposition by Vietnam and the US to involuntary repatriation. Involuntary repatriation is provided for in the CPA and is consistent with international practices reflecting the responsibility of states towards their own citizens
The Foreign Ministers stressed that implementation of repatriation of Vietnamese boat people, whether voluntary or otherwise, must not impose further burden on the countries of temporary refuge. In this connection, they urgently called for the creation of a special international arrangement for the repatriation of all Vietnamese non-refugees, whereby the UNHCR will be responsible for all aspects of the procedural and financial undertakings for such repatriation. Toward this end, they appealed to the international community to provide necessary support to the UNHCR.
The Foreign Ministers emphasized that the survival of the CPA hinges on the resolution of the issue of involuntary repatriation. They urged all parties concerned with the viability of the CPA, particularly Vietnam and the US, to accept the implementation of the CPA in its totality. In this connection, they noted with appreciation the efforts of the U.N. High Commissioner for Refugees in attempting to promote consensus on this issue. However, in the light of continued deadlock the Foreign Ministers reiterated the sovereign right of CTR to take whatever action they deem necessary to safeguard their own national interests.
The Foreign Ministers expressed their grave concern over the recent upsurge of Cambodian boat people. They requested the UNHCR and other parties concerned to take the necessary measures to stop the outflow of this category of boat people and to prevent the exacerbation of the already complicated situation and heavy burdens of the first asylum countries in South East Asia. They are of the view that measures must be taken to include the Cambodian boat people within the purview of the international efforts to solve the problem.
The Foreign Ministers were of the view that concrete steps should further be taken to effectively implement the ASEAN Programme of Action adopted at the Third ASEAN Summit of 1987 concerning the Zone of Peace, Freedom and Neutrality (ZOPFAN) and the South-East Asia Nuclear Weapon Free Zone (SEANWFZ). The Foreign Ministers viewed that ASEAN should continue and intensify the work on the draft Treaty on South-East Asia Nuclear Weapon Free Zone and to promote this concept with other states for the purpose of obtaining their support.
The Foreign Ministers reviewed the implementation of the decisions of the Third Meeting of the ASEAN Heads of Government, held in Manila, December 1987. They were pleased to note that considerable progress had been made during the past year, particularly in the establishment of sectoral dialogue relations with the Republic of Korea. An important development in the strengthening of ASEAN's coordinating mechanism was the convening of the ASEAN Joint-Ministerial Meeting (JMM) of the Foreign and Economic Ministers. They welcomed the participation of the ASEAN Economic Ministers in the Post Ministerial Conferences especially as more economic issues were being discussed at these Meetings.
The Foreign Ministers approved the ASC'S recommendations on the improvement of the format of the PMCS.
The Foreign Ministers expressed great satisfaction over the initiatives taken by the ASEAN Standing Committee to strengthen the role and effectiveness of the ASEAN mechanism and structures, especially the ASEAN Secretariat and called for sustained efforts in this direction. They welcomed the assistance being rendered by UNDP, ADB, Canada, and the EC in support of these initiatives.
The Foreign Ministers agreed to the establishment of the UNDP Sponsored panel of five Eminent Persons to study and make the necessary recommendations on strengthening and revamping the structure and mechanism of ASEAN, in particular the ASEAN Secretariat.
The Foreign Ministers appointed Dr. Chng Meng Kng of Singapore to the new post of Deputy Secretary-General of the ASEAN Secretariat for a period of three years. The Foreign Ministers felt that the new post would assist in enhancing the role of the ASEAN Secretariat in line with the decision of the Third ASEAN Summit.
In reviewing the progress made in ASEAN cooperation over the past year, the Foreign Ministers noted with satisfaction the various programmes and activities undertaken to further promote intra-ASEAN cooperation, particularly in the fields of trade, energy, commodities, social welfare, culture, labour affairs, education, youth development, science and technology and civil service matters.
The Foreign Ministers expressed satisfaction that progress had been made in the finalization of Thailand's ASEAN Potash Mining Project and noted that all the six ASEAN member countries would be participating as shareholders in the project.
The Foreign Ministers noted that the Revised Basic Agreement on ASEAN Industrial Joint Ventures (AIJV) would be amended in order to extend the deadline of 1990 for the 60% non-ASEAN equity participation in the AIJV up to the end of 1993.
The Foreign Ministers agreed on the establishment of the ASEAN Social Development Fund and, along with the ASEAN Science and Technology Fund which was created earlier, were convinced that these funds would help promote greater regional cooperation in these fields.
The Foreign Ministers welcomed the adoption of the Kuala Lumpur Accord on Environment and Development at the 4th ASEAN Ministerial Meeting on the Environment (AMME) held in Subang, Malaysia on 18-19 June 1990, which decided that a common ASEAN position on environmental matters be formulated for presentation to the Ministerial Level Conference on the Environment for Asia and the Pacific and later to the United Nations Conference on Environment and Development in 1992.
The Foreign Ministers noted with satisfaction the progress being made on the preparations for the Visit ASEAN Year 1992 (VAY'92) and requested the dialogue countries to contribute to the success of the programme.
Cognizant of the urgent need for ASEAN to cope with the rapid and dramatic developments taking place not only in Europe but also in the region and conscious of the challenges that these events will pose for ASEAN's viability, the Foreign Ministers felt that it was timely to take more concrete steps towards more effective intra-ASEAN economic cooperation. In this connection the Foreign Ministers took particular note of the proposal of the Philippines for the conclusion of an ASEAN Treaty of Economic Cooperation and directed their senior officials, in coordination with senior economic officials and the Directors-General of the ASEAN National Secretariats to consider the setting up of a committee to study the need for a treaty or other framework for ASEAN economic cooperation for submission to the AEM for its consideration.
The Foreign Ministers acknowledged the growing importance of private sector participation in the dialogue process as well as in intra-ASEAN cooperation and expressed -the hope that such participation would be intensified.
The Foreign Ministers commended the continuing collaboration among the drug agencies and the non-governmental organizations in ASEAN in the combat against the drug problem. The Ministers also expressed their conviction that the drug problem could be dealt with more effectively through a coordinated multidisciplinary approach addressing simultaneously all aspects related to the drug menace, in collaboration with the international community.
The Foreign Ministers noted the report of the Fifth Meeting of the Ad-Hoc Working Group on APC-HRD, held in Jakarta on 22 February 1990. They expressed concern over the lack of progress made to date on the implementation of the Programme and called upon the dialogue partners for a more positive response to the project proposals submitted by ASEAN.
The Foreign Ministers reviewed the activities being implemented within the framework of ASEAN cooperation with dialogue countries and international organizations and noted with satisfaction the progress made in the various fields, particularly in the areas of development cooperation. The Foreign Ministers, however, expressed their disappointment on the slow progress on issues relating to improved market access for products of export interest to ASEAN.
The Foreign Ministers expressed satisfaction with the progress on the implementation of the ASEAN-Australia Economic Cooperation Programme (AAECP) Phase II and the focus given to the areas of trade and investment promotion, science and technology and agro-based projects, with special reference to Human Resources Development (HRD). The Foreign Ministers noted the broadening of the ASEAN-Australia Forum's agenda to include cooperation in telecommunications, environment and education.
The Foreign Ministers noted with satisfaction the progress in the ASEAN-Canada dialogue relations. The Foreign Ministers also noted that the establishment of the Canada-ASEAN Centre in Singapore had resulted in improved management and coordination of the development cooperation programmes. The Foreign Ministers further expressed the hope that there would be greater increase in trade and investment cooperation between ASEAN and Canada. The Foreign Ministers welcomed the offer of the Canadian Government to host a Special ASEAN-Canada Ministerial Meting in Jasper, Canada on 5-7 October 1990 and hoped that the outcome of the Meeting would further enhance the ASEAN-Canada relations.
The Foreign Ministers noted the successful outcome of the 8th ASEAN-EC Ministerial Meeting, Kuching, Malaysia, 16-17 February 1990. In taking note of the developments in the Soviet Union and in Central and Eastern Europe, the Foreign Ministers expressed the hope that the EC's commitment to assist these countries towards free-market economies would not be at the expense of ASEANEC ties. On the creation of the Single European Market, the Foreign Ministers urged the EC to ensure that its implementation would not adversely affect ASEAN's interests. The Foreign Ministers reaffirmed that industrial cooperation should be accorded high priority in ASEAN-EC relations. The Foreign Ministers further urged the EC to provide improved market access for ASEAN exports.
The Foreign Ministers expressed satisfaction over Japan's continuing support for ASEAN's cultural and development cooperation activities. The Ministers expressed the hope that Japan would give priority consideration to the resolution of existing trade issues between ASEAN and Japan, particularly in the area of market access for products of interest to ASEAN. In this regard, the Ministers welcomed the convening of the first meeting between ASEAN and Japan trade experts in Tokyo in September 1990, as well as the participation for the first time by the private sector in the forthcoming 12th ASEAN-Japan Forum in Tokyo.
The Foreign Ministers welcomed measures to be taken by the New Zealand Government in across-the-board reduction in its tariff and other liberalization programmes in the industrial sector. The Foreign Ministers requested New Zealand to continue to find practical ways to resolve problems and obstacles to facilitate the entry of ASEAN export products to the New Zealand market. The Foreign Ministers also welcomed the implementation of the projects under Inter-institutional Linkages Programme (IILP) and the finalization of Trade and Investment Promotion Package (TIPP) projects.
The Foreign Ministers noted with satisfaction that the ASEAN-US Dialogue continued to serve as an important forum for cooperation in the areas of trade, investment and development. The Foreign Ministers welcomed the signing of the Project Grant Agreement on Private Investment and Trade Opportunities (PITO). The project set forth new directions for ASEAN-US cooperation which would enhance the participation of ASEAN and US private sectors in ASEAN-US trade and investment. On the ASEAN-US Initiative (AUI), the Foreign Ministers welcomed the decision of the AEM and the USTR to establish a Joint Working Group on ASEAN-US Economic Relations as a concrete effort not only to strengthen and improve the ASEAN-US economic and trade relations but also to complement the multilateral trading system under GATT.
The Foreign Ministers expressed their appreciation for the UNDP's contribution to ASEAN development cooperation. In particular, the Foreign Ministers were pleased to note the preparations being made for the 5th UNDP Cycle (1992-1996) in the development of a programmatic approach to the formulation and implementation of the ASEAN-UNDP technical cooperation.
The Foreign Ministers noted with satisfaction the outcome of the Joint Ministerial Meeting held in Kuching, Malaysia, on 15 February 1990, in which ASEAN reaffirmed its position on APEC as stated at the Canberra Meeting on 6-7 November 1989. ASEAN would continue to be guided by the basic principles stated at the Canberra Meeting, which stated, inter alia, that the APEC should continue to be a loose, exploratory and informal consultative process, that APEC process should not dilute ASEAN's identity and that it should not be directed towards the establishment of an economic trading bloc, as this would be contrary to ASEAN's support for the establishment of a more fair and freer multilateral trading system. In pursuing this goal, ASEAN should take a pragmatic and gradual approach.
The Foreign Ministers welcomed the positive results of the two Meetings of APEC Senior Officials held in Singapore in March and May 1990 and looked forward to the opportunity for consultations with other participants on major economic developments and issues at the forthcoming Ministerial Meeting in Singapore, 29-31 July 1990.
The Foreign Ministers noted that the global economic scene was still characterized by the escalation of trade protectionism including new forms of protectionism, the unstable and low commodity prices, heavy debt burden and the drastic aggravation of reversed transfer of financial flows and the persistent monetary instability. The Foreign Ministers felt that it was therefore essential for the developed and developing countries to enhance their cooperation in addressing the global problems of an increasingly interdependent and integrated world economy.
The Foreign Ministers reaffirmed their strong commitment to the successful completion of the URMTN by December 1990 and urged the developed countries to adopt a more forthcoming and positive attitude in the remaining period of the Uruguay Round, taking fully into consideration the areas of interest to the developing countries particularly tropical products, agriculture, textiles and clothing, and international trading rules including antidumping and countervailing measures. The Foreign Ministers reiterated that Special and Differential treatment for developing countries was an integral element of the negotiations and that it should be applied to all aspects of the Uruguay Round.
The Foreign Ministers expressed concern at the adverse effects that the anti-tropical timber and anti-vegetable oil campaigns in certain developed countries were having on ASEAN exports earnings. The Foreign Ministers noted that an ASEAN Ministerial Delegation would be visiting the EC and other major consuming countries to counter the anti-tropical timber campaigns. The Foreign Ministers urged the developed countries to provide technical and research expertise to upgrade tropical forest management and development, so as to intensify R and D activities on tropical forests.
The Foreign Ministers were of the view that efforts should be made for the Common Fund for Commodities to become operational as soon as possible as it would give fresh impetus to international action in the area of commodities.
On the global debt problem, the Foreign Ministers expressed their concern over the growing financial outflows from developing countries in the form of external debt payment which constituted one of the most debilitating deterrents to sustained growth and development. The Foreign Ministers felt that a comprehensive, durable and development-oriented solution to that debt problem, based on the principle of shared responsibility of both debtors and creditors, was imperative.
The Foreign Ministers welcomed the First Meeting of the Summit Level Group for South-South Consultation and Cooperation, Kuala Lumpur, Malaysia, 1-3 June 1990. The Foreign Ministers expressed the hope that this forum would further enhance cooperation through the revitalization of the North-South Dialogue and the strengthening of South-South cooperation.
With regard to the Southeast Asian region, the Foreign Ministers were of the view that the security situation in the area required careful observation at all times. In that light, they agreed on the need to conduct dialogue on the subject within the context of the Declaration of ASEAN Concord, Bali, 1976 and the Kuala Lumpur Declaration on the Zone of Peace, Freedom and Neutrality of 1971.
The Foreign Ministers welcomed the fundamental changes in East-West relations which have significantly improved the international climate for the promotion of peace, security and cooperation among states. In this connection, they further welcomed the positive results achieved recently by the Bush-Gorbachev as well as NATO Summit Meetings that inter alia agreed to ease tensions at global and regional levels with particular reference to the European region. .
The Foreign Ministers noted that the progress made in negotiations on nuclear, chemical and conventional disarmaments has resulted from the improved relations. Further progress in this field will contribute positively to international peace and security.
In reiterating their belief that nuclear disarmament negotiations should involve all nations under the aegis of the United Nations, the Foreign Ministers expressed their concern that such negotiations still remain the domain of the super powers.
The Foreign Ministers noted that the Fourth Review Conference for the Nuclear Weapons Non-Proliferation Treaty (NPT) is scheduled to take place in August 1990. Despite its shortcomings, they expressed their confidence in the NPT as an instrument to prevent the proliferation of nuclear weapons and as a foundation for nuclear disarmament.
The Foreign Ministers expressed their support for the initiative by Indonesia, Mexico, Peru, Sri Lanka, Venezuela and Yugoslavia to convene a conference with a view to transforming the Partial Test Ban Treaty (CTBT). To achieve this objective, they called upon the nuclear weapon states to cooperate with the non-nuclear weapon states.
The Foreign Ministers welcomed the regional initiative to disseminate information on chemical weapons through seminars or workshops, as was done at Canberra and the forthcoming one to be organized in Venezuela. These initiatives would create a better appreciation of the urgent need to conclude at the earliest possible date a universal and comprehensive chemical weapons convention.
The Foreign Ministers welcomed the rapid and momentous development currently taking place in Eastern and Central Europe, in particular the establishment of greater political pluralism and movement towards a market economy, thus paving the way for larger trade and investment opportunities there. They looked forward to support the strengthening of the relations and the expansion of cooperation between the ASEAN countries and the countries of Eastern Europe in all fields of mutual benefit.
The Foreign Ministers reviewed the situation in the Middle East and expressed concern that despite positive developments taking place on the international scene, the situation in the occupied territories continues to deteriorate. They stressed the urgency for a settlement and reaffirmed their strong support for the International Peace Conference on the Middle East under the auspices of the United Nations in order to achieve a just, comprehensive and lasting solution. They reiterated their full support for the legitimate struggle of the Palestinian people to exercise their inalienable rights, including the right to self-determination and independence, and the restoration of Arab sovereignty over the occupied territories.
The Foreign Ministers deplored the creation of new settlements of Jewish immigrants in the Arab occupied territories by Israel. This unjustified act has serious consequences, including changes in the balance of the demographic composition, which would further complicate the search for a political solution to the conflict. This is also in violation of the relevant UN resolutions, basic principles of international law, especially the Fourth Geneva Convention of 1949, as well as the basic rights of the Palestinian people.
The Foreign Ministers expressed their regret over the suspension by the US of its dialogue with the PLO and called for its early resumption. They expressed their conviction that such a dialogue is an essential ingredient for resolving the Middle East conflict.
The Foreign Ministers reiterated their deep concern over the continuing conflict in Lebanon. They reaffirmed their support for the full sovereignty, territorial integrity and national unity of Lebanon. They expressed their belief that the Taif Agreement provides a suitable framework for dialogue and negotiations to preserve the integrity, independence and sovereignty of Lebanon and therefore urged all parties concerned to respect and accept the Taif Agreement.
The Foreign Ministers welcomed the meeting between the Foreign Ministers of Iran and Iraq held in Geneva on 4 July 1990 under the auspices of the United Nations.
The Foreign Ministers also welcomed the possibility of Summit level talks between the two states which would contribute to the attainment of peace on the basis of the UN Security Council Resolution 598. They also expressed their full support for the continuing efforts of the UN Secretary-General in bridging the differences between the two parties on the implementation of the UN Security Council Resolution 598.
The Foreign Ministers remained concerned over the prolonged conflict in Afghanistan. They urged all parties concerned to observe the Geneva Agreement on the Settlement of the Situation Relating to Afghanistan and to convene an intra-Afghan dialogue with a view to setting up a broad-based government in which all segments of the Afghan people.
The Foreign Ministers reaffirmed their condemnation of the apartheid system which constitutes a crime against humanity and reiterated their commitment to work for its total elimination. While welcoming the lifting of the ban on the African National Congress (ANC) and other anti-apartheid organizations as well as the release of Mr. Nelson Mandela. They believed that barriers to the total dismantling of the apartheid system remain in place. They agreed that sanctions by the international community had been responsible for bringing the Pretoria regime to the negotiating table. In this regard, they also agreed that sanctions must be maintained until complete dismantling of apartheid is irreversible.
The Foreign Ministers expressed their appreciation for the contribution made by the UN Security Council as well as the important role of the United Nations Iran-Iraq Military Observer Group (UNIIMOG) in maintaining the cease-fire and easing of tension.
The Foreign Ministers welcomed the newly proclaimed independence of Namibia and its membership in the United Nations and the Commonwealth. They pledged their commitment to work towards closer cooperation with Namibia in meeting the challenges of its post-independence era.
The Foreign Ministers agreed that the Twenty Fourth ASEAN Ministerial Meeting would be held in Malaysia in June 1991.
The Delegations of Brunei Darussalam, Malaysia, the Philippines, Singapore and Thailand expressed their sincere and deep appreciation to the Government and people of the Republic of Indonesia for their warm and generous hospitality and the excellent facilities and efficient arrangements made for the Meeting.
The Meeting was held in the traditional spirit of ASEAN friendship and solidarity.


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Most exhibitors are loyal to their favorite trade shows and expos. But if you start to see diminishing returns on your exhibit dollar, or if you're attempting to expand into a new market, it may be time to broaden your horizon
Approximately 40-60% of trade show attendees come from a 200-mile radius of the host city. Take a look at your largest potential buyers and determine, given this data, which shows they are most likely to attend. While big, national or international shows may be your "bread and butter," over half of exhibitors say they experience most of their success reaching target audiences at smaller, more regional trade shows.Read More
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So, you were roped into handling your company's exhibiting program – now what? Whether you are just starting to exhibit or you are a veteran, understanding exhibiting basics is crucial to your success.Read More
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Topics: Skyline Northern California, trade show planning and logistics, Trade show metrics, trade show marketing not working, event planning, tradeshow ROI
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Choosing a restaurant after a long day on the trade show floor can sometimes be a challenge, particularly if you're entertaining clients. Dietary restrictions and sensitive palates can put a number of menus off-limits. Tapas bars or other establishments where small plates are shared may be a little too informal for an icebreaker with a new prospect. And getting any business done in a crowded, noisy eatery can be a bit of a challenge.Read More
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Create one overall logistics plan
Identify & manage vendors (exhibit house, shipper, etc.)
Assign a Logistics Coordinator
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~ Laurie McIntosh
And you can only enjoy your work, if you know what your your customers want from you. In other words, KNOW YOUR CUSTOMERS.
As Steve Jobs said, "Get closer than ever to your customers. So close that you tell them what they need well before they realize it themselves."
Most of your customers are expecting higher standards from the brands because, they have been 'spoiled' by best-in-class user experiences — both on- and off-line with companies such as Amazon and Apple, empowered by the profusion of data points – "customers increasingly expect companies to respond swiftly to inquiries, to customize products and services seamlessly, and to provide easy access to the information customers need, when they need it."
~ Jerry Gregoire
HENCE, THE NEED FOR A CUSTOMER JOURNEY MAP AND WE KNOW attendee activities during a conference or a trade show can yield generous amounts of data points about individual interests — the sessions attended, the exhibit booths visited, social media postings and likes/dislikes, information requests/downloads and mobile polling/survey responses — all can be clever indicators to start tracking your customer journey and reap glorious ROI benefits.
If you are an exhibitor, big or small, avail the technology to personalize the journey of your customers as they frantically move amongst various screen channels and devices.
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If you are a seasoned exhibitor, you have been there. You are familiar with the pain — all that work, all the time that you spent to contemplate the concept and fabricate the outcome... Yet, it went wrong.
Trade shows are tricky that way. A lot can go wrong and it does — not matter how astute you are in your planning or, how vigilant you are in your execution. Trade show business is a business where things go wrong frequently and glaringly.
We do not have all the solutions. However, we do have some solutions that are tangible; it will help you take control and make amendments in your trade show program. Because, that is what we do. We are continuously learning, inventing and walking along side with our clients to ease their journey and maximize their business impact. Here are few preventive ideas.
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text: This article is a disambiguation page for Six Degrees of Inner Turbulence The following is a list of links to pages that might share the same title. Please follow one of the disambiguation links below or search to find the page you were looking for if it is not listed. If an internal link led you here, you may wish to change the link to point directly to the intended article. Dream Theater's sixth studio album: Six Degrees of Inner Turbulence (album) or the title track of that album: Six Degrees of Inner Turbulence (song) Retrieved from "https://dreamtheater.fandom.com/wiki/Six_Degrees_of_Inner_Turbulence?oldid=7286" Categories: Disambiguations Add category Cancel Save Community content is available under CC-BY-SA unless otherwise noted.