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Chris Pratt raved about his wife, Anna Faris, in a recent Reddit AMA. Pratt described his wife as "great", "patient and understanding" and "kind and genuine".
Chris Pratt couldn't help but tell the world how wonderful his relationship with his wife, actress Anna Faris, is and said they "are meant to be together". The couple have been together since 2007 and married two years later. Pratt was being questioned by fans on Reddit when he was asked how he met Faris and what she is like as a wife and mother - the couple have a son together, Jack, born in 2012.
Chris Pratt raved about his wife, Anna Faris, in a recent AMA.
Read More: "They're Dinosaurs; Wow Enough": Second Jurassic World Trailer Revealed.
Continue reading: Chris Pratt Gushes Over His Wife Anna Faris: "We Are Meant To Be Together"
Tony Hall - Richard Attenborough memorial service held at Westminster Abbey - Departures. - London, United Kingdom - Tuesday 17th March 2015
Read the best tributes following Richard Attenborough's death
As the world of cinema mourns the loss of one of its greats, tributes are rolling in for Lord Richard Attenborough, who passed away yesterday, aged 90 (August 24).
Richard Attenborough and Carol Marsh in Brighton Rock
Having starred in films like Brighton Rock and The Great Escape, Attenborough would embark on a directing career that would leave an indelible mark on cinema, most notably with 1983's Gandhi, which claiming eight Academy awards including best director – a record for a British film.
Continue reading: The Best Tributes To Lord Richard Attenborough
Following a 65 year career in filmmaking, the legendary Richard Attenborough sadly passed away at the age of 90-years-old.
After an incredible lifetime devoted to entertainment both in front of, and behind the camera, Richard Attenborough has died at the age of 90. The actor, director, CBE and Knight Bachelor was due to celebrate his 91st birthday on the 29th August, 2014.
The actor/director passed away at lunchtime on the 24th August, 2014
In 1983, Attenborough's biopic, Gandhi, earned him a Best Picture and Best Director Academy Award. The film continued to win eight of the eleven awards it was nominated for. Other entertainment awards include four Bafta awards and four Golden Globe awards.
Continue reading: Cinema Legend Richard Attenborough Passes Away At The Age Of 90
The fourth instalment of the 'Jurassic Park' franchise: 'Jurassic World,' will be release on 12 June 2015
Jurassic World will bring back dinosaurs to the big screen as the guys behind Jurassic Park have come back for a fourth time to release the exciting follow-up to 2001's Jurassic Park 3. The film has been given the official release date of June 12, 2015.
Steven Spielberg will be returning to produce the film
As the Hollywood Reporter initially reported, Steven Spielberg, who produced and directed the first two films of the dino-resurrecting film, will be returning to only produce this time, alongside Frank Marshall and Pat Crowley. Colin Trevorrow (Safety Not Guaranteed) has been handed the reins to direct and will be working from a script drafted by Derek Connolly and re-worked on by himself.
Continue reading: The Dinos Are Back: 'Jurassic World' Will Hit Theatres June 2015
Bryan Forbes will be best remembered for his spooky drama The Stepford Wives in 1975.
Bryan Forbes, one of the most creative forces in the movie world for years, has died aged 86. The director, actor and writer was considered one of Hollywood's finest in the 1960s and he helmed the original version of The Stepford Wives (1974) before turning to a life of writing books, both fiction and memoirs.
As The Guardian point it, the turning point in Forbes career came when he formed the independent company Beaver Films with the great Richard Attenborough in 1958. Forbes received an Oscar nomination and a BAFTA award for the company's first project, The Angry Silence (1960). Attenborough played a factory worker persecuted for not joining a strike.
Forbes went on to write The League of Gentleman (1960) and directed Whistle Down The Wind (1961) about children who mistake an escape convict for Jesus. For 'The Stepford Wives,' Forbes directed a screenplay by William Goldman about Joanna Eberhart, a woman who moves to the quaint town Stepford, Connecticut with her family before discovering that a sinister truth that lies behind the perfect behavior of the female residents. The movie was remade in 2004 by Frank Oz, starring Nicole Kidman, Matthew Broderick and Bette Midler.
Continue reading: Creative Genius Bryan Forbes, Director Of Stepford Wives, Dies Aged 86
Richard Attenborough has spent the last 15 months in a care home with his wife
89-year-old director Richard Attenborough has been moved into a care home after house-care become impractical. He has actually been living in the house for elderly people from the theatrical profession for the last 15 months with his wife, actress Sheila Sim.
His 86-year-old brother, Sir David Attenborough, said it "simply wasn't practical" for them to keep the house. Lord Attenborough spent several days in a coma after a stroke in 2008 causing him and his wife to sell their Richmond upon Thames house for a reported £11.5m. Attenborough joked at the time: "I scared the living daylights out of Sheila, had some time in hospital. They were all fussing around." His young brother and fellow national treasure described the accident in an interview in 2011. "He fell downstairs and damaged his brain, so was unconscious for a long time. He's now back, but he's in a wheelchair, said David. "You can have a conversation with him. I go down and see him at the weekend. We have our jokes, the ones we've had since we were kids."
Continue reading: Legendary Director Richard Attenborough Moved To Care Home
When John Hammond of genetic engineering company InGen manages to clone dinosaurs from prehistoric DNA on an island-turned-theme park, it didn't bode well for visitors. After his investors force him to enlist the help of two palaeontologists and a chaiotician to make sure that the park is safe enough to open to the public, things go badly wrong when a double-crossing InGen computer programmer attempts to steal dinosaur embryos for a rival company by deactivating the security system and releasing the dangerous creatures from their enclosures. The adventure becomes less of an exciting opportunity for exclusive access to new technology, and more of a deadly struggle to survive.
What's better than gigantic deadly dinos on cinema screen? Try gigantic deadly dinos in 3D! The triple Oscar winning 'Jurassic Park' is set to hit our screens again 20 years after it was first released. It was directed by Steven Spielberg ('Saving Private Ryan', 'Schindler's List', 'Jaws', 'E.T.') in 1993 after he adapted it from best-selling novelist Michael Crichton's book of the same name, with a screenplay co-written by Crichton and David Koepp ('Mission: Impossible', 'War of the Worlds', 'Angels & Demons'). It will arrive in 3D soon in the US on April 5th 2013.
Starring: Sam Neill, Laura Dern, Jeff Goldblum, Richard Attenborough, Bob Peck, Martin Ferrero, Joseph Mazzello, Ariana Richards, Samuel L. Jackson, BD Wong, Wayne Knight, Gerald R. Molen, Miguel Sandoval, Cameron Thor, Christopher John Fields,
Continue: Jurassic Park 3D Trailer
Richard Attenborough - Lord Richard Attenborough London, England - at Waterstone's to sign copies of his autobiography 'Entirely Up To You, Darling,' released today. Written with Diana Hawkins, with whom he has worked for nearly 50 years, the title chronicles Attenborough's 60-year career. Thursday 4th September 2008
Continue reading: Trial And Error (1962) Review
Based on a true story, The Great Escape is set during the tail end of World War II, when a variety of officers from different countries were sent to Stalag Luft III, a prison camp designed to handle the most diligent escape attempts. Both fearless and duty-bound, the men spend no time with long prologues or chit-chat about what to do; they, along with the movie, immediately set to work, using the skills they know best. There's Anthony Hendley, the "scrounger" skilled at digging up needed provisions; James Garner, at his best when he's being charmingly unctuous to his Nazi captors; Charles Bronson, as the "tunnel king" Danny Velinski, offering a nice combination of two-fisted bravado and sensitive-guy neurosis; and Donald Pleasance, the British document forger, who brings a steely, proud stoicism to his role that sets the movie's emotional feel. His is the most convincing performance, which makes sense given that really did time in a German P.O.W. camp.
Continue reading: The Great Escape Review
Date of birth
29th August, 1923
Date of death
24th August, 2014
When John Hammond of genetic engineering company InGen manages to clone dinosaurs from prehistoric DNA...
Coming on the heels of John Sturges' The Magnificent Seven three years earlier, 1963's The...


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I wish 2011 brings you the best for you and your loved ones , I hope you can fullfill all of your projects and plans. And remember, sharing is fun, so go and enjoy with your family and friends :).
Have a Merry Christmas and a Happy New Year! See you in 2011!
If you can read Spanish, here you have the instructions on How to Make a Christmas Tree 🙂

subset: commoncrawl


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On March 10th, the Spanish government announced the regional closures of schools and universities for the Community of Madrid, Vitoria and La Rioja from March 11th for 14 days, in order to help the containment of Coronavirus. mashme.io Room of the Future customer, IMF Business School based in Madrid, called us urgently requesting a solution.
IMF was utilizing mashme technology (named the "LiveRoom" in IMF) to deliver their postgraduate and corporate training programmes to enterprise clients, however, news of an imminent shutdown meant the business school needed to scale up their virtual classroom offering to also accommodate students remotely on graduate and postgraduate courses. In addition, faculty were also required to connect remotely.
mashme.io was able to flex the existing Room of the Future installation allowing IMF to increase their virtual classroom capacity by 8 fold and faculty were enabled to teach from their homes.
IMF Academic Institution CEO, Carlos Martínez said, "Keeping our students safe is our priority. Following the guidelines set by the Madrid Regional Government, we have canceled all classroom sessions. IMF with our "LiveRoom", is fully prepared and adapted to teach classes remotely in this situation. Therefore, our students will have their classes as usual"
mashme.io CEO, Víctor Sánchez commented, "We are pleased that mashme.io could play a part in delivering a solution in 24h for IMF in what is proving a challenging period for many schools and businesses."
Please remember to only receive COVID-19 information and guidance from trusted sources:
UK: https://www.gov.uk/guidance/coronavirus-covid-19-information-for-the-public
Spain: https://www.mscbs.gob.es/profesionales/saludPublica/ccayes/alertasActual/nCov-China/home.htm
For further information on mashme.io remote learning solutions, please contact firstname.lastname@example.com


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Long Ball - D-Ring Belts
Soaring baseballs fly through bands of woven blue silk, and each band is bordered by slim stripes that are you guessed it baseball seams. Home run!
Handcrafted in Middlebury, Vermont.
You won't go wrong in the office or for a more casual day with this D-Ring belt featuring our Long Ball fabric attached to sturdy cotton webbing. Its D-Ring closure ensures a comfortable fit and a great look. 1-1/2in. wide.
Order your waist size. If you're in between sizes, order the next larger size. We'll take it from there!
Our D-Ring belts are made to order.
Our D-Ring Belts are customized and made to order. Please review our return policies carefully.


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As companies' computing demands are changing, so is the architecture supporting today's businesses and their cloud platforms. The recent and most trending concept to emerge is infrastructure convergence. Companies need to be aware of the various types of infrastructure convergence that include: converged infrastructure, unified architecture, hyper-convergence and converged storage. Furthermore, it's important to know what they mean and how they impact organizations.
Unified infrastructure
Virtualization changed the traditional way of rack-mounted servers supporting one application for one server concept. Users can create service and hardware profiles to allow them to set hardware policies around MAC, UUID addresses and more. Using the existing hardware components and chassis resources, you can create a data center infrastructure where new sets of users can be added. Unified infrastructure is highly priced even though the systems are robust and extremely fragile.
For instance, a "chassis and blade environment" is appropriate for large architecture scales like the one needed by a telecom or service provider. It provides an environment that utilizes extensive use of resources and a sizeable number of racks of gear. Blades are necessary to create powerful rules, isolate workloads and ensure that businesses can access dynamic support for their needs.
Converged node-based architecture
Converged infrastructure is most appropriate for companies producing a lot of resources and handling high number of workloads. Caution needs to be exercised because converged infrastructure only supports the hypervisor model. For instance, many converged infrastructure solutions do not integrate with FC/FCoE but would allow XenServer shop to integrate with the environment.
Furthermore, a compact converged appliance helps users to free up disk space and improve performance among other things. For this architecture, application delivery architecture and desktop are all under one hypervisor. It is therefore easy to manage resources between VMs and converged infrastructure unit.
Hyper-converged infrastructure
Hyper-convergence does not depend on its hardware. At least not entirely. Hyper-convergence converges all aspects of data processing within a single compute layer. The advantage is that it simplifies storage and networking through the software-defined approaches. Of course a simplified method for storage and networking does not do away with the need to constantly analyze network performance, but it does reduce number of issues overall. Also, one very remarkable thing about hyper-convergence is that it now works on a computing system that is a distributed storage system, hence reducing complexities in the storage provisioning and linking the storage technology with the server technology.
One important point to remember is that hyper-convergence is only a software that does the storage controller functionality because it is hardware-agonistic. Hyper-convergence allows you to custom-build the hardware stack to save cost. It doesn't matter whether you prefer one particular vendor, especially when your data is built around them. Hyper-convergence works with it too. You can control your set of resources as long as the hyper-converged virtual appliance runs of the hypervisor.
The hyper level of convergence creates a better API integration than converged node-based. The open API architecture and the built-in capability for intelligence enables the hyper-convergence architecture to integrate with vCenter, IBM, OpenStack, CloudStack and S3 among others. With hyper-convergence, as long as the virtual systems controls the vital resources, data sets and VMs can be transferred between various infrastructures as long as the data centers are connected.
The hyper-convergence comes in when your organization is growing fast both through acquisitions and organically. All you need is to implement the software storage infrastructure to create a control storage infrastructure. With excellent integration with vCAC, OpenStack, and other cloud platforms, hyper-convergence can manage resources both on local disk and in the cloud. Moving forward, businesses will depend more on the vital data centre. To increase the competitive advantage, companies will need to keep their infrastructure agile.
All and all, it's important for companies to not only know the difference between the various types of converged infrastructures but to know what's best for their organization.


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STRAVINSKY: The Rite of Spring; Symphony of Psalms – SWR Sym. Orch. of Baden-Baden and Freiburg; Choir and Orchestra of the French Nat. Radio Orch./ Jascha Horenstein – Pristine Audio stereo PASC 418, 56:57 [avail. in various formats from www.pristineclassical.com] *****:
Producer and Recording Engineer Andrew Rose revives – for the first time – the stereo version of Stravinsky's The Rite of Spring from 1957, a startling and rough-hewn conception from Vox with the versatile Jascha Horenstein (1898-1973) that appeals not at all to the "niceties" of sonic cosmetics. Given the "primal" response from the Baden-Baden ensemble, we must wonder if Horenstein's reading exploits prior conditions achieved by the orchestra's main leader, Hans Rosbaud.
The incisive definition from the woodwind section – and mark that amazing bassoon work – has become viscerally alert, on a par with the best interpretations from another master of the idiom, Igor Markevitch. After a thoroughly haunted Introduction, The Augurs of Spring section virtually erupts with diabolic energy, the basic pulse fervently intact. Percussion and brass screech and howl, often panting, in an orgy of released, edgy Dionysiac fury, and so define the Spring Rounds and The Ritual of the River Tribes. The sheer metric discontinuity proves awesome in a thoroughly renewed context of sheer brutal force, as we whirl through dizzying varieties of 2/16, 3/16, and 2/8. It becomes quite clear that Horenstein raises the specter of the composer's original vision: to unleash a "hurricane which had come from the depth of the ages and which had taken life by the roots." The "solemn pagan rite" plays itself out to the bitter end; but the Horenstein conception injects such a palpable eroticism, such inflamed lust, to the martyrdom of the Chosen One for "Natural propitiation" that we find ourselves mesmerized by the splendid horror of the event.
Horenstein inscribed Stravinsky's 1930 score meant for the Boston Symphony Fiftieth Anniversary, his so-called Symphony of Psalms, 30 June 1953 for EMI, released as Angel 35101 (mislabeled on the Pristine liner note). The complementary piece, the Richard Strauss Metamorphosen, remains among my most treasured recordings – transferred to CD for me – by the good people of the Stanford Archive of Recorded Sound. Stravinsky intended that the choral and instrumental forces "should be on an equal footing, neither of them outweighing the other."
The music gravitates between E Minor and G Major, often having Stravinsky elaborate or ornament the basic triads with extra doublings of notes, like his G, B, E consigned to the aerial reaches of flutes, oboes, harps, and pianos. The credited keyboardists, Roger-Jean Boutry and Monique Mercier, add their distinctive color, especially in the final Psalm 150, in which they combine with timpani and harp to intone Russian church bells to accompany the lauds of the chorus that will resolve to a God-like simplicity in C Major. After the strident raw power of Le Sacre, the chiseled austerity and fugal polyphony of the Symphony of Psalms brings a decided poise to the Stravinsky experience.
We have exemplary realizations of two archetypal Stravinsky scores, led by a master colorist too often neglected in the annals of conductors whose range far exceed their commercial personae. [Sounds exciting – I should get the hi-res version download to burn to a DVD-R…Ed.]
—Gary Lemco


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Prevention starts with education! Our youth programs and workshops empower students to understand the issues surrounding exploitation and take tangible steps towards freedom. Don't take our word for it though, see what some of them are saying!
Our youth presentation is new and updated for an interactive online experience while we cannot safely meet in person. Request this workshop using our quick form. Topics covered in this 45-60 minute workshop (for ages 12-20):
- What is exploitation and human trafficking?
- What is a vulnerability?
- What are red flags to look out for?
- What is a safety plan?
- How can I find help and move forward?
- How can I be an advocate for myself, friends and others in our community?
We offer in-person classes and multi-week programs for youth ages 12-20. (Currently most of these are on hold due to COVID-19.)
Contact us directly for more info or to be put on a waiting list.
Not a Number
Learn more and view an outline from Love 146's Not a Number. This program is a powerful way to learn to advocate for yourself, your friends and your community.
My Life My Choice
This program is specifically for girls and is used as both a prevention and intervention cirriculum. We currently run this program at the Fresno County Juvenile Justice Campus, and have also run it for group homes, schools and churches. Contact our office for more info on bringing this program to your group or referring a student. Learn more about My Life My Choice


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It's taken me a while to get back on the horse. It's the usual excuses, work etc. etc. I painted this up for use as an army banner in the long term campaign I'm playing in.
Have a look see after the jump for some more photos.
Go have a look at CampaignHammer for more info on the campaign. We've just into the winter season of the first year - we're using old school Mighty Empires rules.
Here's the Gyro beside a regular Hammerer so you can appreciate the scale.


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Reward Redemption Email is one of the five types of email templates available for customization via the Email Editor.
- Go to the Email Template Editor.
- Look for "Reward Redemption Email", and click on "Edit Template" under the Actions column.
- This opens up the source code of the Reward Redemption Email and you can go on to edit.
- You can preview the changes by clicking on the "Preview" tab.
What you can edit
There are the several portions of the source code in which you must not edit or remove. An easy way to find them is to .
- Follow the steps above to open the source code of the email temple.
- CTRL-F or CMD-F to look for the tags listed below.
%s | Reward Title [RECIPIENTNAME] | User's name [ITEMID] | Reward identification number [ITEMNAME] | Reward title [ITEMDESCRIPTION] | Reward description [ITEMPRICE] | Reward price
What you cannot edit
Below are the parts of the email subject and body that you can edit:
- Email subject (the default says "Reward Redemption", followed by the Reward name)
- Logo (the default is Gametize's logo)
- Email greeting (the default says "Hello", followed by the Player's name)
- Email body (you can have a shorter or longer body)
- Sign-off signature
- Footnote and support email (the default support email is firstname.lastname@example.com)
- Social media links (the default links to Gametize's social media profiles)
Related Articles:


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IT Europa Awards 2020
Cisilion has been shortlisted to defend our Connected/Mobility Solution of the Year title at the IT Europa Awards thanks to our global deployment of Microsoft Teams for affiliate marketing network Awin.
Rob Quickenden, Cisilion's Chief Strategy Officer said: "I'm thrilled to be recognised for our work with Awin and Microsoft Teams. Every member of #TeamCisilion works hard to ensure that we add value in everything we do, and it's great to see this hard work and expertise being recognised."
Now in their 12th year, the European IT & Software Excellence Awards have been designed to recognise and reward excellence in European software development, IT and Telecoms solutions provision. Firmly established as Europe's most prestigious IT awards, they bring together the IT channel leaders to showcase industry-leading IT solutions.
Click here to view the full shortlist.
If you would like to meet with our award-winning team, get in touch and start your Cisilion journey today.
CISILION & Awin Case Study
ALEX TAYLOR, GROUP IT DIRECTOR, Awin
"Cisilion has been with Awin since the start of our journey and are treated as an extension of our IT team.
As our trusted technology partner, we look forward to working with them on up and coming projects."


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Carrot sticks can make you as happy as donuts in 45 days.
If you have a bad habit, it's because your brain thinks it's good for survival. If you eat a donut when you're annoyed, for example, it's because your brain has experienced the donut's ability to transform a bad feeling into a good feeling. Bad feelings equal survival threats to your mammal brain. Anything that chases away a bad feeling, promotes survival from your mammal brain's perspective.
Of course, you know better than to eat the donut. But, if you feel ignored one day and a donut stops that feeling for a moment, the experience builds a connection in your brain. Feeling ignored is a survival threat in the state of nature because isolated mammals are soon eaten by predators. The donut saves you from the jaws of a lion. Resisting the donut leaves your brain feeling like you're in urgent danger. "Do something!" it screams. This signal is so hard to make sense of, that people often give in and eat the donut.


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Options trading can be tricky, and anticipating which stocks will move in what direction can seem like witchcraft to those who don't know what to look for. Options players are always on the lookout for clues about where and how to invest, and the best options traders know where to look for data that can help them rake in the wins. One of the more subtle, and perhaps underappreciated, factors that can help a derivatives trader anticipate the movement of an underlying security is its open interest.
What Is Open Interest?
Open interest is the total number of open contracts for a particular option series. Until a contract is bought or sold to close, exercised, or expired, it remains counted as part of an option's "open interest."
It's very common to find major put open interest concentrated at levels either at or below the stock's current price -- i.e., at-the-money or out-of-the-money strikes. This is especially true of some of the broader equity-based exchange-traded funds (ETFs) that have gained popularity among stock traders looking for a hedge, such as the SPDR S&P 500 ETF Trust (SPY) and iShares Russell 2000 ETF (IWM).
What Does Open Interest Tell Traders?
Heavy build-up of open interest can occur at important technical levels, can affect the stock's near-term trajectory, and often provides clues into the collective sentiment towards a stock. In general, we consider a "significant" amount of put open interest to be roughly equivalent to 10% of the stock's average daily volume, concentrated at a particular strike level.
From a sentiment perspective, a massive amount of put open interest at a particular price point is indicative of climactic pessimism, which we would expect to coincide with the exhaustion of selling pressure. Once the stock attains this anticipated "bottom," it then takes relatively little buying power for the shares to stage a reversal.
On the technical side, as a stock approaches a price level with a large amount of open put interest, put sellers may engage in hedging action to manage risk exposure. Option sellers may buy shares to hedge their current position or cover their "naked" options, thus boosting the stock's price and keeping their puts in the money.
On the contrary, if the put-heavy strike is out-of-the-money -- perhaps attractive to shareholders seeking an options hedge to protect paper profits -- the put strike can actually work as a "magnet" to draw the price down as expiration nears. This is because the option will become more sensitive as the underlying security declines, and put sellers will be more motivated to hedge their sold puts with an increase of shorting activity. This "delta hedging" further drives down the price, which in turn necessitates more hedging. Eventually, the fully hedged put strike price could create a support level, assuming there is not another "magnet" to draw prices down even further.
While such put support has really taken center stage, especially in recent years, there is still a flip side to this scenario of options-related support. Strikes at which there is heavy out-of-the-money call open interest potentially represent resistance. Those who sold the calls have a vested interest in seeing the stock remain below the key strike, and may induce resistance by adding selling pressure when the stock approaches this critical level.
Now is the time to join our thriving community of Event Traders who consistently profit from every earnings season. With this discounted subscription opportunity, you'll stay ahead of the curve and seize opportunities others miss. Do not let Q3 earnings season pass you by – subscribe now and supercharge your portfolio with expert insights that turn market reactions into profit-generating opportunities!! Don't waste another second... join us right now before the next trade targeting +200% is released!


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World Book Day
World Book Day was slightly delayed for us like many other schools this year, because of the snow. On the official date school was closed as several inches of snow had fallen and made it very difficult for most of us to get to school.
However, we rescheduled to Friday 9th March and had a fantastic day. We began by all gathering in the hall to parade our costumes for all to see. After that the children went back to their classrooms before splitting up and going into mixed age groups to share stories.
During the day there were lots of activities going on around the classrooms including a shared story write. Year 4 began by writing the start of the story, Year 3 wrote the middle and then Year 2 added the ending. At the end of the afternoon, everyone gathered in the hall to hear the finished story.
Other activities included character and settings scavenger hunts, character selfie drawing and wanted posters for the villains from stories.
Apart from exploring several aspects of books and stories, everyone had a lot of fun.
click here for more photos


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Minouche Graglia
Artist Healer
Minouche Graglia
Artist Healer
"She called me from across continents...The silent voice within vibrating...
Love out pouring from my heart ...and I knew it was Her."
The Cosmic Mother
Read Story of The Call
Sacred Altar
Canvas wall.
Earth Pigments,
Gold Leaf
Gemstone Powders:
Lapis lazuli
Rose Quartz
Codes of Creation embedded for your Awakening to our Oneness.
Original - Hand Painted reproduction - limited series
Hand painted copy any sizes
Canvas giclee prints available.
"Minouche, You came on this planet with a very elevated purpose. You are the connection between the human hearts and Source, specifically, The Divine FeminineThis connection is made through your visionary paintings.' David Kitts.Metaphysical healing Acupuncture .fairfax CA
The Cosmic Mother is infused with Source Codes of Creation to support awakening to our Oneness.
The divine frequencies are carried in the painting's sacred geometry, gemstones, gold leaf, and colors, as well as well as through my prayers, infused in each stroke. Blessings of Her guidance enable our DNA to remember our Source.
Meditating on this painting and the seed of life depicted in the center of the painting opens our heart. We can connect with Source and return home to our own Divine Self.
The Aramaic letters on the painting are from ancient texts.
At the top:
"As I speak, I create",
At the bottom:
" I renew all my relationships, I start fresh, I use love words."
This means, when I use love words, I renew all relationships including to my myself.
It inspires greater self-love, to in turn better love others.
As we speak, we create, speaking love words and remembering our Oneness allows us to forgive and accept ourselves and others, finding peace within and radiating out peace.
The Cosmic Mother is a portal back Home to unconditional love and creativity. That is the essence of life itself. This painting is a sacred catalyst and beacon of Love, a portal transmitting the healing power of Love.
I invite you to discover the spiritual and healing properties of the powder of gemstones that are embedded in the painting.
Amethyst, lapis lazuli and rose quartz.


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© Copyright – 2012 – Athletics Illustrated
Mohammed (Mo) Ahmed of St. Catherines, Ontario is a distance runner who has run 10,000m as fast as 27 minutes and 34 seconds, the third fastest in Canadian history behind number two Cameron Levins, with his 27:27 and Simon Bairu's 27:23. His talent however, may be overshadowed by Levins. The 2012 Canadian Cross Country Championships may be an opportunity for Ahmed to step out front.
Is an upset in the making?
Friday November 9th, Ahmed, finished first overall at The Great Lakes Regional Cross Country Meet. In that race, he led his NCAA division one University of Wisconsin Badgers to their 11th consecutive title. He followed that win up with an eighth place finish on November 17th in the 2012 NCAA Cross Country Championships that took place in Louisville, Kentucky. Ahmed entered the NCAAs with the intention of going for the win. "My expectations were to win," said the London Olympian. "The race played out how I envisioned, the only thing I did not envision was me not being there (winning). It was not my day and I hope to redeem myself during indoors."
"One has to be mentality and physically aggressive if they want to win a race and my goals are always to be aggressive."
Ahmed will be racing the Canadian Cross Country Championships Saturday, November 24th in Vancouver, BC. He intends to perform well at this meet too. "The aim for this race is to have fun. I think, one of the reasons why I did not perform the way I wanted thus far is because I put too much pressure on myself and I forgot to have fun. I am going to try and get back to the basics and have fun," replied Ahmed when asked if he is going to go for the win in Vancouver.
Considering Ahmed's solid performances of late and Levins running weekly mileage that has recently gotten up to 190 miles in a single week (307 kms) there is the possibility that Levins may not be fresh and race ready on Saturday. If so, perhaps Ahmed can seriously challenge for the win. Additionally, Chris Winter is running very well as he soundly beat Geoff Martinson on October 27th at the BC Cross Country Championships. Martinson, may not be at his best, but he has a strong running resume, which includes competing in the 2011 IAAF World Track and Field Championships in the 1500m distance.
Another serious threat is Kelly Wiebe who won the CIS Cross Country Championships in convincing form. He also competed in the 39th IAAF World Cross Country Championships that took place in Punta Umbria, Spain, finishing in a respectable 58th position. Wiebe won the 2012 Vancouver Sun Run, in 29 minutes and 12 seconds. Wiebe should be in the mix for most of the race, he should potentially push Ahmed throughout.
Like Levins, Ahmed competed in the 10,000m event at the 2012 London Olympic Games. Ahmed has been honoured with All-Big Ten, All-Region and All-American status multiple times since 2009. He also competed three times in the IAAF World Junior Cross Country Championships. With his experience, talent and work ethic, Ahmed is no slouch. He expects to perform well. "Ultimately the big goal is to be in the top six. Cam is a machine whether he is doing high mileage or not, his kick is going to be there regardless," said the 21-year-old Badger. "My mentality is to be aggressive in any race I want to win. One has to be mentality and physically aggressive if they want to win a race and my goals are always to be aggressive. Whether I fulfill those goals depends on how my body feels on the day."
How he finishes may have more to do with how Levins's body feels on that day. The 2012 Canadian Cross Country Championships look to be the deepest in many years, even without the Canadian 10,000m record holder and seven-time Canadian Cross Country Champion, Simon Bairu.
Personal Bests
10,000m – 27:34.64
5,000m – 13:34.23
3000m – 8:19.21 (High School)
3000m – 8:08.13 (Indoors)
1500m – 3:49.56


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Vampire's Fury (Vampires Destined) by Rachel Carrington
He returns home to find a killer. Instead, he connects with a vampire whose heart is as lonely as his own.
never expected to find love after 150 years, but Detective Joely
Grayson slowly strips away the barriers around his heart. In the midst
of a potential vampire rebellion, he discovers a woman whose been
desperately trying to fit into the human world to which she no longer
Joely's been struggling to live the life she used to
have, but all that changes when someone tampers with the local blood
bank supply. Her hunger overwhelms her, and the creature overtakes the
human she's pretending to be.
Saving Joely will help prevent a
massacre of a small town, but it will also reveal the truth Devlin isn't
ready to face. And it could rip away his only chance at the happiness
that has been eluding him since he was changed.
Devlin watched her, following her every move as she finished up with
the crime scene. There was no denying she'd been the vampire he'd seen
the night before. He recognized the long brown hair, and even if he'd
seen nothing else, those eyes would be forever etched in his mind.
She finally walked away from the dwindling crowd a little less than
an hour before sunrise. Devlin frowned. Did she always cut it this
close? Even he was starting to feel the effects of the early morning
hour, and he had many years on her.
As she sped away, he kept an even distance behind her, not too far to
lose sight of her, but not close enough that she'd see him. He thought
she'd be heading home now. She'd need to be indoors before the sun hit
the sky, and he'd prefer not to get his ass singed, either.
Instead, the female vamp took a detour into a small building just off
the corner ofSouth Main Street. Devlin didn't need to look to know what
was there, what had always been there. The blood bank. Donations
accepted Monday through Friday, and obviously, extractions were allowed
as well, for a man with a wool cap and dark sunglasses handed her three
bags of blood.
Watching her glide into the last remaining edges of darkness, Devlin
stood by the front entrance to the blood bank. Following her would have
to wait. After last night's feeding, she should have been satiated for
days. So the three bags of blood didn't make sense.
Once the woman was completely out of sight, Devlin pushed open the door of the bank, surprising the young man with the shades.
"Hey, man. We don't open for another three hours."
"Really? Then why are you handing out bags of blood like candy at Halloween?"
Face paling, the attendant held up both hands. "Look. I gotta make a
living, and this place don't pay diddly squat. Some people have a blood
fetish. I don't ask questions, and the money is good."
"That woman that just came in, she come here often?"
"Every other day or so. She's one of my regulars."
"When does she…?" Devlin stopped talking and inhaled deeply. The
faint coppery scent mingled with another less than enticing aroma. He
walked around behind the counter and opened the freezer door. The stench
nearly toppled him, and he recognized it instantly. THC. Almost
impossible to be injected, but someone had obviously figured out how.
The bags of blood reeked of the drug.
He slammed the door shut and looked over his shoulder. How could the
vampire not have smelled it? To an ordinary mortal, the drug was nothing
more than an easy way to get high, but it could reroute a vampire's
chemical structure, driving them mad with hunger, if taken in high doses
or on a regular schedule.
"Damn it." Devlin whipped around and snagged hold of the man's
collar. "You have to stop selling this stuff," his gaze dropped to the
name tag affixed to the white shirt, "Leon."
"Hey, like I said, I gotta make a living. So as long as there're
weirdos willing to pay top dollar for it, I'm going to be right here
selling it."
"How much do they pay you?" Devlin didn't have time to argue.
Leon's eyes began to gleam. "Fifty dollars a bag."
"On a full day, what's the most you sell?"
"About seventy-five bags, maybe eighty if old Teddy comes in. He
likes to lick the stuff off his wrists and pretend he's Dracula.
Whatever freaky shit turns you on, right?"
Devlin took out his money clip, counted out several one hundred
dollar bills in rapid-fire succession, and extended them. "Here's ten
thousand dollars. That should hold you for a few days. Anyone stops by,
you tell them the bank's closed. Got it?" He edged in closer toLeon's
pockmarked face. "If I find out you've sold more bags, you and I are
going to have a problem,Leon."
The man's hand closed around the stack of bills while he licked his
lips. "No, man. I ain't gonna sell anything, but this only buys you two
days. After that, it's another ten thousand or my business starts back."
Greed could be an ugly master, but Devlin could best it. It would be
too easy to snapLeon's neck and end the sales chain here, but he hadn't
killed a human. Ever. And he wouldn't start with this scrawny bastard.
"Leon, those people who come in here looking for blood, do they ever talk about being real vampires?"
"Oh, shit. Don't tell me you believe in them, too?"Leoncackled. "How stupid are you people?"
Devlin leaned in close to the man's face and slowly edged out his
fangs, givingLeona good, long glimpse of the deadly incisors. "And did
they ever show you these?"
All the color drained from the attendant's face, and his mouth began to work like he'd just stared death in the face.
"You see,Leon, there's fantasy and then there's reality. If you sell
one more bag of blood, you'll get up close and personal with reality.
Are we clear?"
Nodding frantically, Leon clasped his neck. "C-c-c-clear."
"Enjoy the ten grand."


text:
Are you looking to purchase a home in Edmonton, Sherwood Park, Tofield or any of the surrounding areas? Don't know where to start? Give us a call and well help guide you on your first steps to home ownership!
You don't have to be like Alan and get stuck.
The LorenzTeam is here to help you with all of your real estate needs!


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So what do Mets blogs write about during an off day in August? How about two articles about the Mets Hall of Fame. Both are some quality reading to get ready for this week's visit by the Brew Crew.
Also worth reading is a tribute to Bob Murphy, just a day before the one year anniversary of his passing.
Tuesday, August 02, 2005
Off Day Digest: The Mets Hall of Fame
Posted by Figgsrock2 at 11:18 AM
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Green Bay Packers coach Mike McCarthy started interviewing candidates for the teams vacant offensive coordinator position this week.
The position opened up when Jeff Jagodzinski left after just one season to become the head coach at Boston College.
McCarthy said his preference was that his new offensive coordinator have experience in the zone-blocking system.
McCarthy said he's already interviewed someone from outside the organization, while Packers offensive line coach Joe Philbin and quarterbacks coach Tom Clements are two in-house candidates that are expected to get interviews.
Listen/Download – Mike McCarthy on what he's looking for in Off. Coordinator. :23


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"Even after 12 years of practice, my clients often ask me, 'Where did you train?!' I tell them, 'Scherer Institute.' (Santa Fe School of Massage.) The school with heart." — T. Van Thomas, 2001 Graduate
As you research this growing profession of massage therapy, we suggest you take time to think about your personal and professional goals. What kind of massage would you like to practice? List what you would like to see in a massage school, whether it is for basic certification or advanced training. Consider the practical aspects of attending school for a period of time, like housing, finances, and scheduling needs. Call on our admissions staff to work with you as you go through the process of discovering how to realize your personal and professional goals through massage training.
Basic Steps to Become a Massage Therapist:
- Which state do you want work in? Find out any licensure requirements for that state.
- Determine your eligibility and what you will need in order to become a licensed massage therapist.
- Request information from massage schools. Not all schools are alike!
- Look at credentials, longevity, cost, financing options.
- Talk with staff and graduates of the school.
- Visit the school if possible.
- Attend an open house.
- Receive a massage from their graduates or students.
- Choose a massage school and apply.
- After completing all requirements for graduation, receive your certification in massage therapy.
- Successfully pass the MBLEx or the NCE exam. (If required)
- Apply for licensure. (Required in all but a few states)
- Begin your new career!
Once you decide if you are a candidate for SFSOM, then read about the schedules and course curricula. Do you want to enroll for the fall or spring term of the full-time certification? Massage therapy Certification or Dual-Certification? Do you need more diploma hours for the state you will be living in? What kind of financial arrangements need to be made?
Once you know this information, fill out an application in its entirety – you can download the Word or pdf document. We will help you to go through the admissions process step-by-step.
When you are accepted and enrolled, you are on your way! Meeting your classmates and getting your books are just the beginning to an exciting journey of learning and transformation.
After graduation, you will receive your diploma for Massage Therapy Certification and a transcript of the courses you studied. Depending on the state in which you are going to practice, you may need to take one of the national licensing exams. We offer post-graduation support for reviewing and preparing for all national exams.
Santa Fe School of Massage massage therapy certification programs fulfill the hours for licensure required by New Mexico (minimum 650 hours) and most other state examining boards. Through providing more diploma hours, we may be able to meet individual licensing needs in other states. Prior to applying to our school, we request any prospective student to check with her/his own State, County and City to determine current licensing or ordinance requirements.
Once you are licensed, you are ready to begin your private practice, or interview at spas, alternative healing offices, and other massage venues. We have confidence you will find your skills and training are more than adequate for most employers.
If New Mexico is your destination, then you may apply for a temporary license as soon as you graduate. You have three months from the time of approval to pass a national exam and receive you permanent license. Even with a temporary license, you are free to work at any place of massage employment, or begin your own private practice.
For those of you remaining in Santa Fe after graduation, our Graduate Clinic is the perfect place to begin offering your work. We offer low rental rates and often are able to refer people to new graduates who work at the school. It's a simple, great way to start out on your own.
Many of our graduates return to the school to assist in parts of the training they enjoyed, or want to review. Individual instructors determine if you are eligible for the position of assisting. Most of our assistants find it is a very rewarding part of post-graduation school benefits.
Santa Fe School of Massage graduates, and grads under the former Scherer Institute name, form a unique "family" that is widely known around the world. You will always have support from the school and from your fellow graduates. And you will never forget your unique experience at the Santa Fe School of Massage.


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After taking the test and receiving our email with your language level and the course(s) availability, now it is time for the 3rd step: the enrollment form.
Here you will be asked to provide us with some personal information that will allow us to make your stay as pleasant as possible. We also need you to specify the course you are enrolling, however, if you change your mind about something later, just contact us. We will find a way to make it work.
ACADEMYA LINGUE ti informa che i dati da te forniti in occasione dell'accesso al Sito e dell' interazione con il medesimo saranno trattati in conformità alle disposizioni della informativa che segue.
I diritti di cui sopra potranno essere esercitati con richiesta al Titolare, all'indirizzo e-mail email@example.com
To make this site work properly, we sometimes place small data files called cookies on your device.
A cookie is a small text file that a website saves on your computer or mobile device when you visit the site. It enables the website to remember your actions and preferences (such as login, language, font size and other display preferences) over a period of time, so you don't have to keep re-entering them whenever you come back to the site or browse from one page to another.
Here is a list of the cookies that can be used on our website.
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Frequently Asked Questions
Where are you located?
My office address is 2101 Market Street, Philadelphia PA 19103. This is near 30th Street Station.
How does therapy help people?
Therapy is an experience shared by the client and therapist which begins with an initial assessment phase to determine the best approach for your individual needs. It then proceeds to a "working phase" where you can begin to address your problems and issues, and concludes when you can see progress and believe the issues no longer interfere with your life.
How long does therapy last?
The length of your therapy depends on your specific problem, how long you have struggled with your problem, and the type of techniques we jointly decide are most effective. Therapy will be tailored to your needs. I do both long-term and short-term therapy.
Some issues are "problem-based" and do not require as much time to solve. Others are more deep-seated and may be more perplexing, requiring time to work through.
How long are the sessions?
Sessions are usually 45 to 50 minutes. Children's sessions are 30 minutes plus another 15 minutes to converse with the parent.
Do you accept insurance?
Most insurance plans are accepted. Because insurance has become quite complicated, it is best to call me personally to check if your specific insurance is accepted, or check on your insurance website.
What are your office hours?
10:00 AM to 5:00 PM, by appointment only.
What is the next step for me to get help?
To schedule an appointment, call my office at (610) 644-7415.


text:
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Obtaining these permissions is the sole responsibility of the press user. Press images may not be downloaded, reproduced, or published by commercial stock houses or archives under any circumstances. Press images must be reproduced in their entirety, and must include the identifying information provided by the Foundation, including proprietary collection information, credit lines, copyright, and trademark notices, if any. Images may not be cropped, detailed, overprinted, or altered.
Credit line: Copyright © Hermitage Museum Foundation Israel


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Income disparity. How do we address widening income gaps?
How do we address income disparity, not only in the United States, but around the world? According to Bloomberg Businessweek, a French Economist by the name of Gabriel Zucman points out some of the problems. Mr. Zucman currently is an assistant professor at the U of California at Berkeley and makes the following points.
In 2016 the top 1% of the wealthiest people in the United States controlled 39% of all the wealth in America. This is the highest wealth disparity since 1929.
The world's rich store $7.6 trillion in offshore accounts with 80% hidden from governments. Numbers we can't comprehend. How do we change this?
Why is the United States of America the land of opportunity for many foreigners who come here? At a fairly recent Indian wedding in New York I met dozens of Indians who were now American citizens. They came to American without money and unable to speak English. None had been divorced. Now they were all physicians, attorneys, engineers and other very successful businessmen. Many were very wealthy. How did they handle the wealth disparity? They all overcame it.
Perhaps if we educate our children that hard work, education and drive can overcome any wealth disparity in the world. Personally, it was not so long ago that my wife and I lived on $65.00 for three months while we were building ExitCare which became a very successful patient education company. The sale of ExitCare led to wealth. It came from sacrificing for ten years, persistence, and a desire to achieve better health care for our country. It was a huge success.
During college, I once stole pop bottles to sell to buy milk for our baby. Education, perseverance and drive overcome most hurdles, including wealth disparity. God willing.


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Those keeping pace with the auto industry on IndianAutosBlog.com will find this, like most other developments, as no surprise. We posted weeks ago about Toyota planning a facelift for either Innova or Avanza for a IIMS premiere in June.
Toyota Indonesia is planning a minor facelift for its MPV king – Innova. Being a mid life facelift, we can only expect a few minor exterior changes. There's no point for Toyota to revamp the Innova as customers find every aspect of the vehicle perfect for for long distance trips.
The 4 important changes that we can see so far are
• New headlamp design that extend in the bonnet
• New front grille
• The refresh look for the tail lamps
• Reflectors on the rear bumper
Back in November 2010, in-house image manipulator Shoeb R Kalania prepared a rendering and studied suitable additions to keep the Innova at the top of the table.
No mechanical elements seem to have been fiddled with. It may be possible that the interiors have also been lent a refreshed look and feel.
Things have been improving for Toyota Kirloskar Motor recently. The earthquake tragedy in Japan had a strong impact on Indian operations. But their production lines are back on track, the launch of Toyota Liva have been scheduled. Everything is jolly well.
Toyota India has not confirmed any news of changes to Innova so far.
Thinking from the company's perspective and considering the fact that the Innova is still rightfully attracting masses, Toyota indeed has no need to make changes to the Innova for now. But also remember that Maruti Suzuki with R3, Nissan with NV200, Ford with the 7 seat Fiesta MPV, GM with its Chinese vans will try to dethrone the Innova starting this year. Giving it a facelift would be like securing an anticipatory bail. It's preparing the Innova for the worst.
Don't you think so?
Toyota Innova facelift spyshots
Source - Wheelosphere.org


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231 Riverside Drive
Macon, Georgia 31201
View Map
Tel 478.742.4280
Fax 478.742.8720
Many firms can provide legal counsel across different areas. For James Bates, true "full-service" means delivering a breadth and depth of services to our clients in a way that makes sense—working together in cross-discipline teams to serve the whole enterprise's needs. It means being engaged at every stage of the process. And it means acting more like partners than service providers, with advice that helps our clients think through issues and prepare for tomorrow's challenges.


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Huge numbers of Algerians protested Friday in the capital, keeping up their push for a political overhaul despite a spate of arrests ahead of the latest weekly rally.
Demonstrators brandished the Algerian flag that has been a mainstay of the protests, but some also carried the Berber colours despite a ban on the minority's flag imposed this week by army Chief General Ahmed Gaid Salah.
"No to regionalism, we are all brothers," the protesters chanted in central Algiers.
Police earlier detained dozens of demonstrators, especially those carrying the Berber colours, from around the capital's main post office, the epicentre of demonstrations since they first broke out in February.
On previous Fridays in recent weeks, those detained have been released at the end of the day. In the latest mass rally there were skirmishes between protesters and the police, who fired tear gas at demonstrators.
Algerians have been holding huge protests since ailing leader Abdelaziz Bouteflika announced plans to seek a fifth term in office.
The veteran leader resigned in April as the pressure against him to quit mounted from all sides, hours after close ally Gaid Salah demanded impeachment proceedings against him.
In a speech on Tuesday, Salah contended that those who oppose the army were "enemies of Algeria", resisting calls by the protest movement and an association of trade unions for a maximum one-year political transition overseen by new and independent interim institutions.
He warned that any political transition outside the existing constitutional order was tantamount to suppressing "all state institutions… and the destruction of the foundations" of the state.
Although a wave of anti-corruption investigations have been launched, demonstrators have kept up calls for the entire regime surrounding Bouteflika to quit.
"Gaid Salah is scared of the (proposed) transition because he would not be able to control everything", protester Salim Hassani said in Algiers.
Another demonstrator, Ahmed Meshdall, said "it is not in the interests of Algerians to destroy the institutions".
"A transition provides a path to elections without the mafia" currently in power, he added.
Two former prime ministers last week joined a long list of prominent politicians and businessmen who have been detained as part of the graft investigations.


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MIAMI BEACH, FLA. (WSVN) - A suspected vehicle burglar was taken into custody after a Miami Beach homeowner held his iPhone like a gun to keep him at the scene until police arrived.
The incident happened along Alton Road, near 45th Street, Monday night.
The homeowner, who spoke on condition of anonymity, said his wife saw someone rummaging through the couple's Mercedes AMG S-class sedan.
"There is somebody breaking into the car, and I said, 'What?'" the homeowner said. "I immediately called 911, and while talking to the police, I came outside. I pointed the phone to him, and I said, 'Lay down.' I start screaming, 'What are you doing there?' And he tried to come towards me, and I said, 'Stay there. Don't come here.'"
The homeowner said the ordeal lasted between five to six minutes.
He said he yelled at the crook, later identified as 27-year-old Sheldon Johnson, with a commanding tone.
The homeowner said that his iPhone served a dual purpose.
"The phone is black, so just pointing at him, it's just like a weapon," he said.
The homeowner said he told Johnson to get on the ground.
"Face down, and I said, 'Put your hands behind your back,'" he recalled. "He put his hands on his back, and I was talking to the police."
Miami Beach Police took Johnson into custody shortly after.
"[The police officers] said only one thing, 'Good job,'" the homeowner said.
Johnson now faces several charges, including burglary, attempted grand theft auto and resisting arrest without violence.
Police said Johnson was wanted by police under an alias for the attempted grand theft auto and resisting arrest without violence charges.
He appeared in bond court, Wednesday, but this is not his first run-in with the law.
Johnson was previously arrested for petty theft, burglary and robbery.
The victim said the Mercedes was also broken into and ripped off in late May, but it remains unknown if the crimes are connected.
However, at this household, whether it's with their guard dog, security cameras or an iPhone, the homeowner said it's all about protecting it.
"You know, it's not a vigilante," he said. "It's just to defend your property and nothing else."
The homeowner said the Mercedes was unlocked the night of the attempted burglary.
Johnson remains behind bars at the Turner Guilford Knight Correctional Center in West Miami-Dade without bond.
Copyright 2023 Sunbeam Television Corp. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.


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PROJECT DEVELOPMENT A comprehensive, institutional offering for digital asset investors.Unparalleled access to markets, research, and services on the most trusted digital asset platform worldwide
Cryptocurreny product development company with high focus on security, code quality and maintainability. Exceptional support and complete product development lifecycle from idea till production.
It is our priority to meet the customer's deadlines and provide quality and secure products. In case of our multi currency wallet, we have a proper schedule which we will followed with expected range of cost. The scehdule provided may vary based on the development of customer's specific requirements, but on the whole development time negotiated with the customer will be held as the priority to meet.
We write unit, integration test cases from the very start of the project, so that maximum of the bugs will squashed before even the product enters separate testing phase. After development in our testing phase we make sure product to go through all the required platforms dictated by the customer, so that the end product is the piece of software on which customer can rely with his and his customer's money. https://blockfabric.io
Full scale wallet integrating all the functionalities and specific features of the blockchain.
Single Currency, Full Featured Wallets (Android/IOS/Web)
Wallet App for Android/IOS, with support for multiple cryptocurrencies and high security for user's funds.
Multi Currency Wallets (Android/IOS/Web)
We are all for security of not only our products but others too. We provide security audits for the developed apps to make them more secure and production ready.
We use enterprise-wide best security practices to avoid any kind of frauds or hacks. Our security system is always up to date with the industry standards. In case of very high profile cyber attack, we also assure some fallback plans that can even further minimise the loss of data or money.
For the price and quality for our products, we are charging fairly low as compared to the standard market rates and quality will assured to be top notch.
Any industry that feels the need to work more transparently, public and secure can have our services. https://blockfabric.io
Partner and company representative BlockFabric
Victor Gryshchak
email: [email protected]


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Pinstriped suits and glowing tans are signs of a Consultant Man,
Charm and obvious signs of wealth have those we pay for private health,
We ring their rooms to set the date to hear about our body's fate,
And then we find they're far away on yet another holiday.
Their knowledge of our bodyworks must surely be the best,
The fact they work in Harley Street should put one's mind at rest!
Their Beemers and their Jaguars are gleaming side by side
In spaces marked 'Consultant' – they won't take you for a ride!
'I'll book you for an 'oscopy!' – 'An 'oscopy? What's that?'
(Oh, just a type of money-making look into your tract.)
'A colonoscopy', he cried. Such a charming chap
that I found myself agreeing to a rectal happy snap!
I thought about a Pentax and its telephoto lens
And wondered how he'd get it round those really awkward bends.
I wish he'd talk to me with words like tummy, tubes or bum
Instead of that Consultant-speak that makes one feel so dumb.
With anaesthetic barely gone, he saunters by your bed.
You wait for him to utter words, the words you've come to dread!
I don't remember what he says – I think he said good news.
He left me with some photographs of odd internal views.
Then when they've done that 'oscopy and handed you some pills,
The post arrives with hundreds of those ever-mounting bills.
Exactly what is wrong with me? You dare to ask the question?
They fob you off with jargonese and plan their next invasion.
I'm left with a sneaking feeling that – as long as we revere
Consultants' every word they speak (lots coming from the rear)
And let them prod and poke and pull whilst looking most concerned –
What they're trying most to diagnose is just how much they've earned.
*alias Heather Harper
Heather Harper


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The Best Broiled Tri Tip Steak Recipe - the secret to tender, juicy low carb and keto compatible tri tip steak in a Ninja Foodi or your oven!
I love delicious, juicy, and tender steak - its hearty, filling, and great for meal prep for sandwiches, salads, wraps, or a low carb lunch that will power you through the week.
Ninja Foodi Broiled tri tip steak is one of my favorites for easy dinners and meal prep - it's less expensive, it is easy to cook, and you can buy it in bulk for much less from warehouse stores.
I'm showing you how I make this steak in my Ninja Foodi - but also how to make a knockout broiled tri tip in the oven if you don't have a Ninja Foodi.
(Ps - you can order a ninja foodi here with my affiliate link - it is like a pressure cooker, broiler, air fryer, slow cooker, and extra stove all in one!)
This easy broiled tri tip steak recipe is perfect for people who don't have a grill, but want a perfect crunchy crust on their steaks - using a Ninja Foodi or your oven's broiler, for perfect steak that you'll want to eat every night of the week - but is great to serve at parties, coookouts, and more!
We will be making this for the big game - I hope you love it as much as we do!
Just Take Me To The Broiled Tri Tip Steak Recipe Already!
I have readers of all level comfort and skill in the kitchen on Sweet C's - and as a commitment to my loyal readers, I put a lot of information in my posts so they can make these recipes perfectly, everytime.
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Ninja Foodi Broiled Tri Tip Steak
Since getting a Ninja Foodi, we've been cooking up tons of meat we usually save for grilling season.
The Ninja Foodi makes broiling meat SO easy and quick - with almost no prep or cleanup work, unlike oven broiling or grilling.
If you don't have a Ninja Foodi, I strongly reccomend one! It's like an air fryer, spare broiler, pressure cooker, extra burner, and slow cooker all in one.
You can buy a Ninja Foodi with my affiliate link here.
How to Broil Steaks in Ninja Foodi
-Use the Broiler Lid.
The Ninja Foodi uses two lids - a pressure cooker lid, and a lid with broiler coils built in. To broil steaks that come out crunchy outside and tender in the middle - like a grill would - in a ninja foodi, use the broiler lid and not the pressure cooker lid.
-Use the Broil Setting.
Since we're looking to broil and crisp, not pressure cook or air fry this steak, please use the broil setting at the highest temperature your Ninja Foodi goes to.
-Preheat the Ninja Foodi
Preheat your Ninja Foodi for 5-10 minutes using the broil function before placing your steaks in the basket. Steaks should sizzle when placed in basket. We want to cook the steaks as hot and fast as possible - and preheating is essential.
-Use broiler basket.
The broiler basket helps circulate airflow to your steaks, so it crisps on the bottom and sides, as well as the top of the steak underneath the broiler lid.
-Flip steak as it cooks.
I like to flip my steaks halfway through cooking, to get an even crust built up all around the steaks.
If your steak is particularly fat on the sides, you can also rotate while it's cooking to crisp those too.
Unlike a pressure cooker, you can adjust the food inside the Ninja Foodi when using the broil function with the broiler lid.
Oven Broiled Tri Tip Steak
Since this recipe uses the broil function of the Ninja Foodi, it also can be easily made in your oven if you don't have a Ninja.
These tips will help you get a delicious, juicy, and tender tri tip steak from your oven's broiler - no grill needed.
-Preheat your oven.
We're trying to cook this steak hot and fast - making preheating your oven essential. I personally place the baking sheet and metal rack or grill pan in the oven while preheating, and placing the steak on top after preheating so it sizzles as it goes into the oven.
-Let steaks come to room temperature.
Getting the perfect crispy crust on your steaks - like you'd get from a grill - is much easier with room temperature steaks. Let them rest from the refrigerator and come to room temperature as long as you can. This step isn't necessarily mandatory, but it will get you better results.
-Flip steaks.
For even cooking, especially in your oven where you don't have circulating air flow like the Ninja Foodi, you need to flip your steak once or twice while cooking so it can form a crunchy crust on both sides.
-Cook on metal rack over baking sheet OR in a grilling pan.
Placing steak directly on a baking sheet can encourage the steak to sort of "boil" on the side that is on the baking sheet by cooking in fat that renders. If we were cooking these steaks in a pan on the stove that would be ideal - but in the oven with the broiler.
You can also use a cast iron grilling pan - the kind with raised ridges similar to a grill, where the fat will drop down so the steaks don't sit in it - which will also give you grill marks similar to a bbq grill.
-Set broiler as high as possible.
Tri tip steak is most tender and delicious when cooked very hot and fast - so set your broiler to the maximum temperature it will go to. 500 degrees isn't possible on all ovens to broil at, but if yours will broil at 500, set it to that. If not, your broiler should at least be set to 450 degrees.
-Adjust oven racks.
Since steak can give off a lot of sputtering grease under a broiler, I reccomend placing the oven rack a bit lower underneath the broiler - give yourself about 6" of space at the least, especially with an electric broiler coil. This will help cut down on excess smoke or the (somewhat remote) possibility of a grease fire.
What To Serve With Tri Tip Steak
Tri tip steak is a delicious keto dinner or great for meal prep - I am rounding up my favorite sides to serve alongside trip tip:
Other Easy Steak Dinners You'll Love
If you love this easy delicious tri tip steak please check out my other steak dinner recipes! From skillet favorites like cajun steak bites with shrimp, to broiled ribeyes - theres a ton of hearty, meaty steak dinners!
Easy Steak Rub Recipe
If you don't have a favorite steak rub (I personally love to use Goya Adobo as my steak rub, or sometimes a Cajun rub/blackened spices mix), you can whip up an easy steak rub that is perfect over this tri tip steak recipe.
Simply mix the spices below in a small bowl and transfer to a glass container with a lid, or a plastic bag, for future use.
When using to season steaks, plan for about 2 tablespoon rub for a tri tip steak - add a little more for even more flavor.
The Best Ninja Foodi Broiled Tri Tip Steak Recipe
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Best Broiled Tri Tip Steak
Delicious tri tip steak is a wonderful dinner and keto friendly!
- 2 lbs whole tri-tip steak with silver skin removed
- 2 tablespoon steak rub, Goya Adobo is my favorite
To cook in a Ninja Foodi:
- Season steaks and let sit on kitchen counter for 30 minutes to bring closer to room temperature.
- Preheat Ninja Foodi - set on broil with broiling rack for 5-10 minutes.
- Carefully place steaks on the racks (they should sizzle) and broil for 5-8 minutes per side (for medium rare, cook for 5 minutes per side. Cook 8 minutes for medium well. Adjust as needed for your preferred doneness.)
- Flip steaks and broil for another 5-8 minutes.
- Remove steaks from the Ninja Foodi and allow to rest on a cutting board, tented with foil, for at least 10 minutes before cutting into the steak.\
To Broil In Oven:
- Season steaks and let sit on kitchen counter for 30 minutes to bring closer to room temperature.
- Preheat oven broiler - set on broil with baking sheet and metal rack OR cast iron grill pan in oven to preheat.
- Carefully transfer room temperature steaks to pans that have been preheating under broiler, and broil for 7 minutes (for medium rare, cook for 7 minutes. Cook 10 minutes for medium, and up to 12 minutes per side for well done. Adjust as needed for your preferred doneness.)
- Flip steaks and broil for another 7-10 minutes.
- Remove steak from the oven and let rest, tented with foil, for at least 10 minutes before slicing to serve.
- Cut steaks against the grain and slice thin for best results.
- Serve immediately or refrigerate for meal prep.
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Nutrition Information
Serving Size1
Amount Per Serving Calories 335Total Fat 18gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 1gCholesterol 130mgSodium 95mgCarbohydrates 0gFiber 0gSugar 0gProtein 41g
Nutrition is automatically calculated by Nutritionix - please verify all nutrition information independently and consult with a doctor or nutritionist for any and all medical and diet advice.
Other Sweet C's Favorite Recipes
If you love this easys keto tri tip steak recipe please check out some of my other favorite recipes here on Sweet C's!
These recipes are fan favorites and have been raved about hundreds of times - most are low carb, and all are easy and delicious!
Sweet C's Favorite Recipes
Favorite recipes from Sweet Cs Designs
One Pot Cheesy Taco Skillet
One Pot Cheesy Taco Skillet– this easy, delicious, veggie packed beef taco skillet meal is quick and great for a budget- as well as a low carb diet! Easy cheesy beef taco skillet dinner that is perfect for burrito bowls, salads, skillet tacos, and more with tons of hidden vegetables that kids will eat!
The Best Ribeye Roast Recipe
The Best Ribeye Roast Recipe - easy and delicious boneless ribeye roast with a crunchy crust and tons of juicy ribeye flavor with almost no work - this recipe is perfect for even beginner cooks!
The Best Easy Air Fryer French Fries Recipe
The Best Easy Air Fryer French Fries Recipe - delicious, crispy and crunchy french fries that taste just like your favorite restaurant - but a healthier french fry you can feel good about serving your family.
The Best Baked Garlic Pork Tenderloin
This is the Best Baked Garlic Pork Tenderloin recipe ever... incredibly easy, delicious, and bursting with Italian garlic butter flavors the whole family loves! An easy pork tenderloin dinner in under an hour - great for meal prep and makes amazing leftovers for a healthy, low carb keto or paleo diet eating plan, too!
The Best Easy Broiled Lobster Tails Recipe
This 10 Minute Perfect Broiled Lobster Tails Recipe is the quickest, tastiest, and easiest way to cook lobster tails- get perfect oven broiled lobster tails every time! The best of the recipes to lobster tail in the oven for a restaurant style lobster tail dinner in under 10 minutes.
One Pot Hamburger Cabbage Soup
Hearty and extremely delicious, this one pot hamburger cabbage soup is easy to make and always a huge hit! Simple ingredients for a family favorite soup everyone loves!
Easy Baked Pork Chops Recipe
Easy Baked Pork Chops Recipe - the best easy baked pork chops ever in under 20 minutes with simple ingredients! Your family will beg for these pork chops all the time!
The Best Baked Garlic Pork Chops Recipe Ever
The Best Baked Garlic Pork Chops Recipe Ever is the best oven baked pork chop recipe ever - perfect rich, tender, juicy garlic baked pork chops that are incredibly easy and restaurant quality. With tons of tips for juicy baked pork chops, how to bake pork without drying it out, and how long to bake pork chops for perfectly tender pork!
Lemon Garlic Parmesan Baked Chicken Wings Recipe
Lemon Garlic Parmesan Baked Chicken Wings Recipe - delicious easy keto oven baked chicken wings with a rich garlic parmesan flavor and tons of lemon!
Baked Ranch Chicken Thighs
Easy, crunchy, delicious Baked Ranch Chicken Thighs are a super simple one pot baked chicken thigh recipe everyone loves - bursting with ranch flavor in only five ingredients! Low carb, mess free, a deliciously crunchy crust, in a huge family favorite that is sure to make anyone a fan of chicken thighs in under 40 minutes!


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Don't make big decisions, make big decisions irrelevant
Monday 10 December 2012 11:42
We're often faced with decisions that we'll have to live with for a long time. What language should we write our application in? What framework should we use? What will our architecture look like? We spend lots of time and effort in trying to find the right answer, but we often forget the alternative: instead of making this big decision, could we make the decision irrelevant?
Suppose you need to pick a language to build your system in. This is tricky since it often takes months or even years to discover all the annoyances and issues of a language, by which point rewriting the entire system in another language is impractical. An alternative is to split your system up into components, and make communication between components language-agnostic, for instance by only allowing communication over HTTP. Then, the choice of language affects only a single component, rather than the entire system. You could change the language each component is written in one-by-one, or leave older components that don't need much development in their original language. Regardless, picking the "wrong" language no longer has such long-lasting effects.
This flexibility in language isn't without cost though – now you potentially have to know multiple languages to work on a system, rather than just one. What if there's a component written in language that nobody on the team understands anymore? There's also the overhead of using HTTP. Not only is an HTTP request slower than an ordinary function call, it makes the call-site more complicated.
Making any big decision irrelevant has a cost associated with it, but confidently making the "right" decision upfront is often impossible. For any big decision, it's worth considering: what's the cost of making the wrong decision versus the cost of making the decision irrelevant?
Topics: Software development


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At the 2018 Sea Otter Classic, we spent quite a bit of time in the Challenge Tires booth, talking fat tubulars and shedding inner tubes, and inspecting the new bikes of Helen Wyman and Molly Cameron.
While the brand's fat 40mm Strada Bianca and Dune (to be renamed) tubulars may have captured the most attention on social media, Challenge Tires' move to embrace tubeless was perhaps even bigger news.
The company's tagline is "handmade tires" after all, and even though it has offered a vulcanized clincher for many years, its official stance was that its tubulars and open tubulars were superior for all types of low-pressure riding, whether that's cyclocross, gravel or mountain biking.
Yet the trends are hard to argue with, and with the growth in gravel cycling and the masses of gravel enthusiasts rolling without inner tubes, Challenge finally shed its tubes and unveiled its first tubeless offerings in the form of the Gravel Grinder TLR tires.
We left the show with some of the new tubeless Gravel Grinder clinchers for review, and have our first report of our initial observations and measurements.
Adding Colors, Reducing Overlap
Challenge has offered its Chicane file tread in oversized form under the Gravel Grinder label for some years, in 33mm, 38mm and 42mm widths of its vulcanized nylon "Race" casing. Moving forward, Challenge will continue offering the 38mm and 42mm non-tubeless options, and even introduce a brown sidewall version of the 42mm version. Just as with Schwalbe, the trendy tanwall will not be tubeless, but at least will be current in terms of the latest fashion trend.
Fans of the 33mm Gravel Grinder should not fret, however. The tire also goes tubeless, but will only be offered the TLR casing under the Chicane name, as Gravel Grinder will refer to widths 38mm and larger. The consolidation should reduce confusion at least, as both the Chicane and Gravel Grinder are currently offered in 33mm Race casings, with a single layer of puncture protection (the Gravel Grinder version is 35g heavier, likely due to a denser rubber compound).
Challenge Gravel Grinder TLR By the Numbers
Compared to the non-tubeless Race versions, the new tubeless TLR casing adds a bit in terms of weight and price. Based on 2019 official specs, the 425g 42mm TLR list weight is just 10g more than the 415g 42mm Gravel Grinder Race (the 375g list weight on the website is incorrect).
Price jumps from $59.99 to $67.99 when you add the TLR tubeless bead and casing.
Our 42mm test tires were close to spec. One weighed exactly 425g, while the other tipped the scales slightly under at 419g. The 38mm versions weighed 340g and 350g, 10g lighter on average than the 355g list weight.
The Gravel Grinder comes in 38mm and 42mm 700c widths, and a 46mm wide 650b version. Of course, the accuracy of list widths of tires vary greatly by manufacturer and rim width, and that's why we rely on bead-to-bead widths for an apples-to-apples comparison.
The 42mm Challenge Tires Gravel Grinder TLR measures 113mm bead-to-bead brand new. For comparison, that's identical to the 42mm WTB Resolute TCS Light clincher, 5mm bigger than a 40mm Vittoria TNT Terreno clincher, 11mm smaller than the 50mm Soma Cazadero, and yet just 2mm shy of the 1.95″/50mm CST B-Fast clincher (1mm of bead-to-bead width does not equate to 1mm wider when installed).
On a 21.6mm wide (internal) rim, at just 20 psi, the 42mm tire's casing measured at a generous 44.2mm wide.
The 38mm version appears to be quite a bit smaller and on some rims may be undersized compared to its list width. Bead-to-bead, the tire measures out at just 94mm. On an 18mm wide rim, the 38mm version measured 36.9mm at 25 psi. When inflated on the same 21.6mm wide rim as our 42mm test tires, our math predicts a width that's closer to 6mm, not 4mm narrower than the 42mm option (we have not installed the two different widths on the same rim, yet).
Challenge TLR Tubeless Installation
Much to our surprise, we first installed the 42mm Challenge Gravel Grinder TLR without tire levers or grunts on a Stan's NoTubes Grail rim—a typically tight-fitting rim. Keeping the beads in the center channel is key, and your rim's channel depth will be a big variable in terms of ease of installation. The 38mm version on a Kappius rim presented more of a challenge and had another tester reaching for tire levers.
Seating the tire's beads was a bit more of a challenge, no pun intended. With a fair amount of lubricant (our current lube of choice is hand sanitizer gel instead of soapy water), the beads required three blasts from a tubeless charging pump to fully seat. The last section seated with a loud snap—typically a good sign that there is a tight fit.
Once installed, the Challenge Gravel Grinder TLR, at just 20 psi, easily passed our finger burp test, offering up some confidence for low-pressure riding as we rolled out in search for some gravel.
Grinding Away, On and Off the Road
A tubeless tire's first job is to remain airtight, and the new tubeless Challenge TLR passed our first tests well. The tire remained burp-free on bumpy, rocky roads and singletrack at pressures down to 16psi, and has held pressure on the NoTubes rim for nearly a week with minimal air pressure loss. While we will be sure to mount the tire on other rims, our initial impressions are that Challenge's bead and casing are up for the tubeless task.
On the bike, for anyone familiar with the Challenge Chicane and non-tubeless Gravel Grinder tires, the Gravel Grinder TLR offers little surprises.
The diamond file tread center is fast rolling on all surfaces, including gravel, dirt and pavement, and when new, offers good grip on hardpack, dirt and even grass. Come cyclocross season, we can will likely reach for the Gravel Grinder TLR for some bumpy, dry, early season races.
At just 422g, the Gravel Grinder is as light as some 33mm cyclocross tires. In your hand, the tire feels quite suppple, and offroad, it feels more supple than the beefy, more reinforced or bigger knob gravel tires that tip the scales at 100g heavier. Challenge didn't attempt to build the lightest tire, however, and aimed for a mix of suppleness and durability. For example, there are certainly lighter, more supple options out there. For example, the Schwalbe Thunder Burt 29 x 2.1″ weighs just about the same, has a gravel-friendly tread, and measures almost 17mm bigger bead-to-bead (about 6mm bigger when inflated).
The "gravel" term certainly defines different conditions in different locations, and it's worth noting that the Gravel Grinder file tread doesn't offer much bite on loose-over-hard surfaces, especially on steep climbs while driving or braking. If you're on loose gravel climbs, you'll be rewarded for climbing while seated, but out of the saddle, any surge can turn into tire slip, even at pressures as low as 18 psi.
The large side knobs, inherited from the grippy Limus mud tire, offer plenty of bite on off-cambers and any corners where you can really lean the bike. The tall knobs dig through loose gravel and organic matter when engaged to keep you from sliding out.
There are two quirks with the Gravel Grinder / Chicane tread that are worth noting. At high speed, shallow angle turns on loose gravel, you may not be leaned over enough to fully engage the side knobs, even at low pressures. If you're comfortable with a bit of one or two-wheel drift, you'll be fine, but there aren't many transitional knobs to kick in on loose corners before you really lean it over to get the two rows of side knobs to grab hold. And as many of us have learned the hard way, loose corners are not exactly conducive to safely leaning the bike over.
This may or may not be an issue in your terrain and conditions. Not all gravel rides and gravel cyclists require knobs—Mat Allen and his Soma Vitesse-dressed Medici at Almanzo is proof—but the Gravel Grinder / Chicane tread is a bit bipolar in nature (and partially why Challenge developed the smaller side knob Dune tread for its sponsored cyclocross racers).
Also, as with any sharp-pointed diamond file tread, the center knobs wear quickly. After about 15 miles of pavement across two rides, the center tread shows some noticeable wear. The upside of such wear is you'll get a faster-rolling tire as the miles add up, but cyclists who tackle a mix of pavement and rocky gravel and want consistent performance over many miles may look towards a tread design with larger knobs.
Challenge is just scratching the surface of its tubeless itch, and we expect the company to offer more treads and widths in the coming months. Based on our initial impressions of the 42mm Gravel Grinder TLR, it's off to a decent start, and we're looking forward to seeing tubeless versions of its cyclocross treads soon.
Stay tuned as we complete our long-term test of the Gravel Grinder TLR on other rims and terrain.
Challenge Gravel Grinder TLR 700c x 42mm Tubeless Gravel Tire Specs:
MSRP: $67.99 each
Size: 700c x 42mm, 38mm (650b x 46mm also available)
Width: 42mm: Actual: 44.2mm on 21.6mm internal width rim at 20psi; 38mm: Actual: 36.9mm on 18mm internal width rim at 25 psi
Bead to Bead Width: 42mm: 113mm bead-to-bead; 38mm: 94mm bead-to-bead (why B2B?)
Weight: 42mm: List: 425 grams; Actual: 422g average (419g and 425g); 38mm: 355g list; 345g average (340g and 350g)
Bead: Folding
Casing tpi: Not disclosed
Tubeless: Tubeless-ready
Side Wall: Black wall (brown wall available in non-tubeless Race)
More Info: www.challengetech.it (TLR not yet listed, coming soon)


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If you're planning to start an exercise program and wondering where to begin, start with your core first, says physical therapist Brittany Smith, DPT. People often think of the core muscles as being the abdominal muscles, but the core includes the muscles in the abdomen, back and hips, all working together as a group.
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"The core muscles provide stability for the entire body as it moves," says Smith. "These muscles are activated when you stand up, turn, bend, reach, twist, stoop and move in most other ways. Everything starts with your core."
Strong core muscles help you maintain good posture, while weak ones can lead to slouching and slumping. Poor posture can be a cause of aches and pain, especially in the back.
Getting started with your core
To get your core muscles in shape, you need to exercise.
"Our bodies were made to move, so any physical activity is really important," says Smith.
She recommends these specific core-strengthening exercises below.
The first one engages the deep muscles in the abdomen, called the transverse abdominis. "These muscles help hold us in a better position to stabilize our core, thereby stabilizing our arms and legs," says Smith.
"The more you work on these muscles, the more it will become second nature to hold these muscles tight when you're lifting grocery bags, doing yard work or any other kind of physical activity," says Smith. This will help support your body.
Other muscles that tend to be weak are the gluteus maximus in the buttocks, and the gluteus medius and gluteus minimus on the side of the hip. The bridge and clamshell exercises can help strengthen these muscles.
Smith emphasizes that getting the proper position of these exercises correct is more important than the number of repetitions you do. "It's better to take your time, maybe do fewer reps, but with better quality," she says. For that reason, it can be helpful to have the guidance of a physical therapist to get started.
Move on from the core
Core exercises are the starting point of overall fitness because you need to hold those muscles engaged while you strengthen other muscles, such as the biceps in the arms or the quadriceps in the legs.
Smith suggests setting short-term goals (for about a month) and then more long-term goals. Once you have achieved short-term goals, such as getting around more easily, add other types of weight-training or resistance exercises to build muscle elsewhere.
With any exercise you do, always listen to your body, warns Smith. If you have pain other than muscle burn, take it easy. Reduce the number of repetitions, the weight or the duration of the exercises. Then build up gradually. "You don't have to be in pain to make gains," she says.
Beginner exercises for core strength
For each of the following, work up to one to two sets of 10 to 15 repetitions once a day.
Abdominal bracing
Lie on your back with your knees bent and feet flat on the floor. Contract your abdominal muscles, and press the arch of your back down toward the floor, pulling your belly button toward your spine. Hold for 5 to 10 seconds. Make sure your lower back stays flat on the floor. Relax and repeat.
Lie on your back with your knees bent and feet flat on the floor with your arms at your sides. Squeeze your abdominal and buttocks muscles, push your heels into the floor and slowly lift your buttocks and hips off the floor. Keep your back straight. Hold for 5 to 10 seconds.
Lie on your side with knees bent in line with your hips and back, draw up the top knee while keeping contact of your feet together as shown. Don't let your pelvis roll back during the lifting movement. Hold for 5 seconds.


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Social media mining is the latest development in live sports engagement, as demonstrated during the Wimbledon Championships earlier this year.
The All England Lawn Tennis Club (AELTC) built its Cognitive Command Centre at the event using IBM's Watson and hybrid cloud technologies.
The solution ingests feeds across multiple social media channels to automatically understand the most relevant and emerging topics of conversation as they related to Wimbledon, providing those insights to the digital editorial team who were able to make rapid content decisions to engage sports fans.
Sam Seddon, Wimbledon client & programme executive, IBM, said: "Introducing cognitive solutions to Wimbledon promised to deliver huge benefits for the AELTC in terms of insights, learnings and fan engagement. Cognitive computing holds great potential as a game-changing technology and will enable Wimbledon to extend the reach and exposure of The Championships."
IBM also devised an app for Apple TV for Wimbledon, developed by IBM Interactive Experience. Users could browse real-time scores, watch the Live @ Wimbledon studio show, listen to three live radio channels and delve through all of Wimbledon's video and photo content.
During the Championships, IBM captured 3.2 million data points from 19 courts across 13 days with 100 per cent accuracy, it stated, with a sub-second response time. It did this using 'highly trained' analysts and transformed the data in under four seconds to provide insights to commentators and media.


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SPALDING COUNTY, Ga. -- Thirty-four years and four days after his body was discovered on a power line, authorities believe they have solved the murder of Timothy Coggins.
On Oct. 9, 1983, Coggins was found off of Manley Road in Sunnyside, Ga. He had been brutally murdered and his body was abandoned on a power line, authorities said.
"This was not meant to kill -- this was meant to send a message," Spalding County Sheriff Darrel Dix said. "This was brutal."
While investigators gathered evidence and questioned suspects and witnesses at the time, the case remained unsolved.
In March 2017, new evidence came to light that made investigators reexamine the case, according to Dix. In July, the Georgia Bureau of Investigation officially reopened the case.
"We started getting phone calls from people that remembered it happening," Dix said. "From people that were not even living in Georgia anymore were calling, saying, 'I've held this in for the last 34 years and I've been afraid to say anything about it, but now I feel like I need to talk about it.' And they did."
Original witnesses were re-interviewed and new information was received, according to Dix.
After several interviews with witnesses, both new and old, and with newly-gathered evidence, investigators said on Oct. 13, several arrests were made.
PHOTOS: Timothy Coggins murder arrests
Dix said Frankie Gebhardt, 59, and Bill Moore Sr., 58, were arrested on numerous charges, including murder, felony murder, aggravated assault, aggravated battery and concealing the death of another.
Lamar Bunn, an officer with the Milner Police Department, and his mother, Sandra Bunn, 58, were both charged with obstruction.
Gregory Huffman, a detention officer with the Spalding County Sheriff's Office, was charged with violation of oath of office and obstruction. Dix said that Huffman was fired from his job upon his arrested Friday morning.
"I really can't get into a lot detail about what [the law enforcement officers] did," Dix said. "But what they did was enough that it hindered the investigation and caused us to feel like these people need to pay for what they're doing."
Dix said that the motive behind the crime was being withheld until the trial. Coggins had not been hanged, Dix emphasized. He did say that it appeared to be a racially-motivated crime, and had it happened today, it would be prosecuted as a hate crime.
"The goal in this whole thing is to get justice for Timothy Coggins and to get justice for the Coggins family," Dix said.
Coggins' neice, Heather Coggins, said she was grateful to hear of the arrests.
"We thought that it had just been forgotten, I mean it's been so many years we didn't think anyone was thinking about Tim or his case or trying to solve or get the people who did this to him," she said.
The men authorities believe who killed Coggins, Moore and Gebhardt, have extensive criminal histories, Dix said. He believes they intimidated those who knew what happened.
Dix said that more arrests could be forthcoming as investigators conduct more interviews.