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Isn't it funny how, no matter how strong the battery on your tablet, phone, or other handheld device, it always seems to run out of power before the day is finished? It's probably because the power needs for all those applications increases almost as quickly as improvements in battery technology. And you can't always count on a compatible power outlet being available when you need one. That's why it's a good idea to keep a backup power source charged and handy.
The Nuevo Design 2200mAh Power Bank from Quality Logo Products® features
- a UL certified Li-ion battery
- a 5V/7A input
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- a plastic exterior, available in your choice of several colors
- a micro USB input port
- a regular USB output port
- 2 micro LED lights that indicate charging status
- a micro USB to regular USB cable
- your business logo, advertising slogan, or custom artwork prominently displayed
The Nuevo Design 2200mAh Power Bank makes a wonderful accessory for anyone in your business circle who uses a handheld device (meaning pretty much everyone you know). Order yours today.See All
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Aquaponics is gaining ground in the Philippines with startups like Basilio's Aquaponics Farm championing the system. Franz Chung, founder of
One menu item that's always guaranteed to sell is pasta. According to 2017 data from the Nielsen Company,
There's a big percentage of individuals who lack basic knowledge in food and nutrition today. People are oblivious
"There's almost no guarantee that your restaurant will do well or it will sell, but if there's one
The wealth of online thinkpieces dedicated to the aggressive dissection of the millennial mindset—fickle, self-centered, and overly idealistic,
What does it mean to be a successful online content creator these days? It's hard to condense all
The Philippines is as rich in cuisine as its geography. While many would be drawn to soft white
Bruce Winton, cluster general manager at Marriott International, insists that working in hotels is not always glamorous. The
The average Filipino farmer's age is 57, which means that we might have a shortage of farmers (and

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You can use over-the-counter remedies such as Motrin or Advil (ibuprofen) or Aleve (naproxen) to help with pain and swelling. Tylenol (acetaminophen) works for pain relief, but it doesn't treat inflammation and swelling. If you have heart disease, high blood pressure, kidney disease, or if you've had ulcers or internal bleeding, check with your doctor before taking any of these medications.
Healthy sources of fat include: cold water oily fish (such as salmon, mackerel, and sardines), extra-virgin olive oil, peanuts (unsalted), avocado, pecans, almonds, hazelnuts, walnuts or flaxseed. Nuts (any sort, just make sure they are unsalted) are a great food to snack on if you're having trouble gaining weight, as they are not only high in calories, but they contain monounsaturated fats, a good source of protein, fibre and contain a number of essential minerals that are needed for health. For those not consuming any oily fish, you may want to consider taking a fish oil supplement, such as cod liver oil or flaxseeds.
Unlike your boobs, your glutes are loaded with muscles that are capable of growing larger, so you can score the curvy butt of your dreams. Obviously, if you want those muscles to grow, you need to work them, says Tony Gentilcore, a certified personal trainer and strength and conditioning specialist, and co-founder of Cressey Performance in Hudson, Massachusetts. To score a bigger booty, he says to start by doing glutes-focused exercises, like the glute bridge and squats, while progressively adding more weight. (Gentilcore says you can do this by holding a barbell or dumbbells on your hips for the glute bridge and by holding a dumbbell in each hand for the squats.)
To avoid hip flexor pain, you should pay more attention to these muscles, Dr. Siegrist explains. When you are seated, your knees are bent and your hip muscles are flexed and often tighten up or become shortened. "Because we spend so much of our time in a seated position with the hip flexed, the hip flexor has the potential to shorten up. Then, when you are in a hurry because you are running to catch a bus or a plane, or you trip and fall, the muscle could become stretched. Here's this stiff, brittle muscle that all of a sudden gets extended, and you could set yourself up for strain or some hip flexor pain."
A: Depending upon your experience level, preference, recovery capacity, and time available, you'll likely find that 3-5 strength training sessions per week is the sweet spot. If you're just getting started with weight training, then you should stick with 3 days per week and work your way up. Novices and early intermediates can handle 4 days per week with a split such as an upper lower and seasoned intermediate lifters may be able to handle 5 sessions per week depending upon the programming, recovery, and nutrition strategies that are in place.
Other muscles that can be recruited to assist with hip flexion include the tensor fascia latae (TFL), the pectineus, the adductors, the gracilis, and the anterior aspects of the gluteus medius and the gluteus minimus. The contribution of these secondary hip flexors largely depends on the position of the hip at the time at which movement is initiated.
If you've been dealing with tightness in the hip flexors or hip flexor pain for quite some time now and haven't found the solution, then give these exercises a try. You may be pleasantly surprised with the results! Want more information on Hip Pain? Download our Free Report on Hip Pain "5 Secrets About Hip Pain That Will Surprise You….And Help Get Your Back To Exercising/Running Pain Free" Click Here to Download This Free Hip Pain Report
my name is Samtak and i recently started experimenting with some supplements after about 4-6 months of working out. as of right now i have a protein shake once a day with gainers in the protein powder and am trying to figure out how to use beta alanine and creatine in combination with BCAA. Can anyone help me figure out how to set out a good plan for better effects from these supplements? my current weight is 60 kg and i am 16
The harder an exercise is – both in terms of technicality and physical/mental demand – the more rest there should usually be. So exercises like squats and deadlifts should have more rest between sets than exercises like leg extensions and leg curls. And exercises like various bench presses, shoulder presses, rows and pull-ups should have more rest between sets than bicep curls, tricep extensions, chest flies and lateral raises.
Lefkowith put together a bodyweight workout, below, that does just that. While weights and resistance bands are great tools for building strength, she says that sometimes it's easier to focus on contracting the right muscles when there's no equipment involved. "You aren't concerned about the numbers you can lift or the reps you can do but what you actually feel working," Lefkowith says.
Secure a flat resistance band just above your ankles and stand with your feet at about hip width, keeping feet forward. Keeping your weight in your heels, step your right foot laterally, maintaining the tension in the band. Keep the band taut as you step your left foot slightly to the right. Continue stepping sideways to your right for about 5 steps. Then step to your left to return to the starting position. Repeat three times.
(4) Insulin is a fat storage hormone - this isn't true, okay kinda. Like I mentioned, both insulin and protein trigger insulin. If insulin was the issue than high protein intakes should has a worse reputation beyond what it currently has. Insulin has a job of transporting nutrients into cells. Carbs have a more direct connection to insulin than protein, so when carbs are consumed, insulin is spiked higher. Insulin will take the carbs (sugars) and transport them into cells for energy and then the rest into glycogen to save for later. If glycogen is full, then insulin still has a job to do. It doesn't just float around dumb founded. It takes the carbs (sugars) and stores then into fat. It's smart like that. But, we abuse that system by eating too many carbs and being in a surplus. The body doesn't want to convert carbs into fat, that's what fats are for, yet we abuse and do it anyways.
Increase your caloric consumption. Keep a log of the number of calories you eat, and use the average of those numbers to estimate your daily caloric needs. Then, multiply that number by 1.1. Make sure your calories are coming from a variety of healthy, minimally processed foods to provide quality nutrients for muscle-building. Try to get 30% of your calories from proteins, 50% from carbohydrates, and 20% from fats.[1]
Secure a flat resistance band just above your ankles and stand with your feet at about hip width, keeping feet forward. Keeping your weight in your heels, step your right foot laterally, maintaining the tension in the band. Keep the band taut as you step your left foot slightly to the right. Continue stepping sideways to your right for about 5 steps. Then step to your left to return to the starting position. Repeat three times.
In the last week leading up to a contest, bodybuilders usually decrease their consumption of water, sodium, and carbohydrates, the former two to alter how water is retained by the body and the latter to reduce glycogen in the muscle. The day before the show, water is removed from the diet, and diuretics may be introduced, while carbohydrate loading is undertaken to increase the size of the muscles through replenishment of their glycogen. The goal is to maximize leanness and increase the visibility of veins, or "vascularity". The muscular definition and vascularity are further enhanced immediately before appearing on stage by darkening the skin through tanning products and applying oils to the skin to increase shine. Some competitors will eat sugar-rich foods to increase the visibility of their veins. A final step, called "pumping", consists in performing exercises with light weights or other kinds of low resistance (for instance two athletes can "pump" each other by holding a towel and pulling in turn), just before the contest, to fill the muscles with blood and further increase their size and density.
Want to get strong, but don't have time for a gym? Strength training is key for increasing flexibility, reducing injury risk and maintaining an overall healthy body. The best part is that it doesn't have to take long. Here we'll teach you a simple nine-minute-long strength training program that you can complete in your own home. All you need is a set of dumbbells (or another type of weight), a clock and the goal of building a stronger body.
"Your glutes are made up of three different muscles, the gluteus maximus, medius, and minimus," says Lefkowith. "They externally rotate your hip, abduct your hip, extend your hip, and even posteriorly tilt your pelvis." Because of this, it is important that you not only work one or two of these muscles, but rather, focus on showing all of them some love. "If you were only to do moves in one plane of motion, say a front lunge or squat, you wouldn't work your glutes to strengthen all of the joint actions they can perform."
Too much sitting: You probably know it can contribute to serious health problems like obesity and osteoporosis. But did you know it also contributes significantly to back woes, including lower back pain in yoga poses? Fortunately, you can use your yoga practice to offset the effects of a sedentary lifestyle, relieve associated back pain, and set the stage for safe practice of intermediate poses like backbends.
Elsa Pataky's trainer, Fernando Sartorius, says that focusing on squeezing your glutes while performing a booty-blasting exercise allows you to activate the muscle group to their maximum potential. Cameron Diaz's trainer, Teddy Bass, founder of the trademarked booty-sculpting program called Rock Bottom Body, says you should get into a bridge position and memorize what it feels like to really engage your buns—and then try to feel that burn every time you work your butt. The point: Thinking about squeezing your glutes (and actually squeezing them) while strength-training helps you work the muscles in your butt harder.
Working in the pelvic region is not easy for many therapists and clients. There are cautions and borders that need to be addressed and talked through before addressing these muscles. There are emotional and comfort aspects about working in the lower pelvic region. Some clients find this area too personal or private to allow the therapist's hands in this area. Other considerations are the internal organs such as the intestines, uterus, kidneys, and bladder. As the iliacus and psoas travel under the inguinal ligament and insert into the lesser trochanter of the femur, there is also the femoral triangle, which needs to be worked around. Body positioning can be useful to help access these muscles in a less invasive way while protecting the comfort of the client.
Make no mistake: Eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set. But in reality, it can be tough to stick to a "clean" diet when you're busy. We know that adding another layer of complexity to life in the form of reading food labels and studying ingredient lists just isn't an option for most of us. Not to mention actually preparing all those healthy meals.
Prison food isn't as bad as people think. Prisoners often get three meals a day. Meals need to meet a certain amount of calories. You don't need that much protein to build muscle, but prisoners can buy protein powder (and also extra food like oatmeal). Prisoners aren't underfed in most western countries. The diet may not be optimal, but it's sufficient to build muscle.
After all, if you're doing more reps in a set, the weight would obviously be lighter and the intensity level lower. If you're doing fewer reps in a set, the weight is obviously heavier and the intensity is higher. In addition, how close you come to reaching failure – aka the point in a set when you are unable to complete a rep – also plays a role here.
The gluteus minimus is fan-shaped, arising from the outer surface of the ilium, between the anterior and inferior gluteal lines, and behind, from the margin of the greater sciatic notch. The fibers converge to the deep surface of a radiated aponeurosis, and this ends in a tendon which is inserted into an impression on the anterior border of the greater trochanter, and gives an expansion to the capsule of the hip joint.
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Consuming sufficient high-quality protein is essential for building muscle. Current recommendations are to consume a minimum of 0.8g of protein for each kg of body weight, however, this is really only applicable to the average sedentary individual. Current evidence shows that to support muscle development, protein intake is the key, therefore the recommended 0.8g per kg should be increased to 1.5-2.0g of protein per kg of body weight. For an 80 kg individual, that would equate to 120-160 grams of protein per day.
(3) Fats make you fat - yes, dietary fats get stored as fat. This is there place to go. Fat from a meal that isn't used for energy will be stored. But, that doesn't mean fats make you fat. The only way fats can make one "fat" is if the fat stored from meals STAYS stored. Otherwise, knows as a calorie surplus. In a surplus, there is no time for fat to be used for energy. In a deficit, fat will be used because you "aren't eating enough" So yes, fats get stored as fat, but only make you fat if you keep them stored.
Many trainees like to cycle between the two methods in order to prevent the body from adapting (maintaining a progressive overload), possibly emphasizing whichever method more suits their goals; typically, a bodybuilder will aim at sarcoplasmic hypertrophy most of the time but may change to a myofibrillar hypertrophy kind of training temporarily in order to move past a plateau. However, no real evidence has been provided to show that trainees ever reach this plateau, and rather was more of a hype created from "muscular confusion".[clarification needed][citation needed]
Yes, genetically some of us put on muscle faster than others, but even then it's fractions of a degree, not DRASTIC sweeping differences. We tend to get this question from men or women who are so thin and have such fast metabolisms, they probably need to put on 40-50+ pounds of both fat and muscle, before they would ever even think to use the word "too bulky."
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At the same time, this also doesn't mean that primary compound exercises can never be done for more than 8 reps, or that secondary compound exercise can't be done for 5-8 or 10-15 reps, or that isolation exercises can't be done for less than 10 reps. Everything can be done in every rep range. However, these are the rep ranges that each type of exercise is best suited for, and where it should ideally be done most of the time.
It has been argued that purposely overtraining for a brief period can be beneficial. One article published by Muscle & Fitness magazine stated that you can "Overtrain for Big Gains". It suggested that if one is planning a restful holiday and does not wish to inhibit their bodybuilding lifestyle too much, they should overtrain before taking the holiday, so the body can recuperate and grow during the prolonged rest period. Overtraining can be used advantageously, as when a bodybuilder is purposely overtrained for a brief period of time to super compensate during a regeneration phase. These are known as "shock micro-cycles" and were a key training technique used by Soviet athletes.[53]
First off, every single resistance-training athlete in the world should be very thankful for bodybuilding training. It was bodybuilding that brought weight training to the mainstream. The bottom line is that the average gym goer is MORE interested in how they look vs. how they perform. 99% of every client I ever trained had an aesthetic goal as their primary goal. In my 20 plus years as a trainer I can count maybe 10 clients who said, "My goal is to be able to bench press or squat or lift more weight." It was the aesthetic focus of bodybuilding that opened the doors for all other resistance training pursuits to enter into the mainstream.
Whether you love or hate 'em, squats are one of the best butt exercises for strengthening your backside. Experts say that if you want to run faster, jump higher and lift heavier, squatting low is the way to go. They might look easy, but prepare to work when you add a barbell, slam ball or heel raise to the mix. These squat variations not only add some power to your jumps and kicks, but they also help improve your knee stability and range of motion. So how low can you go? Try these exercises to find out.
Simply put, glute activation is waking up your glutes. It makes the connection from your brain to your muscle and gets the muscle fired up and ready to do some work. Glute activation should be done prior to your workout, but it can also be done as an active rest between sets. And trust me when I say that doing some glute activation prior to your squats, lunges, and deadlifts will result in an excellent glute workout!
The real problems begin, however, in poses requiring full extension (straightening) of the hip joint. These poses include backbends such as Setu Bandha Sarvangasana (Bridge Pose) and Urdhva Dhanurasana (Upward-Facing Bow Pose), where both hips are extended, and standing poses like Virabhadrasana I (Warrior Pose I) and Virabhadrasana III (Warrior Pose III), in which the legs open forward and backward (front leg hip flexed, back leg hip extended). In all these poses, tight hip flexors can cause painful compression in the lower back, a fairly common problem in backbends.
Unfortunately, glute weakness often becomes exacerbated when we sit all day; those muscles don't activate while seated. "Plus, sitting decreases bloodflow, further deconditioning the muscles," Pandya says. So, before you do anything else, he suggests getting yours more action: Try to get up for five minutes every hour and, twice a day, squeeze your butt for three seconds and release, repeating for eight to 12 reps.
Don't get us wrong—cardio is important for keeping your body fat down and keeping your heart health in check. (Bonus points if you run or bike, since outdoor exercise is linked to better energy and improved mental health.) But when it comes to building muscle, hitting the treadmill won't help you much. "Every component of exercise, minus cardio, can help with muscle hypertrophy," which is the scientific term for muscle building, says Michelle Lovitt, an exercise physiologist and trainer in Los Angeles. "Cardio tends to burn calories and puts your body in a deficit, which is great for leaning out, but not building mass."
Foundational supplements are often overlooked for building muscle, because they work behind the scenes. In actuality, foundational supplements are important to take for building muscle, because they assist with overall health and wellness and contribute to the effectiveness of other muscle building supplements.* Some of the top foundational supplements are:
(6) "Needs to go somewhere" This is where I explain the end of point 3. Insulin is not a fat storage hormone. Insulin simply transports, nutrients, into cells for energy and then stores the nutrients. Protein is not stored, they are recycled, this is why it's wise to be consistent with protein. Fats are stored as fat. Carbs are stored as glycogen. IF GLYCOGEN is full then insulin will transport the excess glucose to body fat as the glucose needs to go somewhere. It's not just gonna sit in the blood. If so, this calls for chaos. People that are insulin resistant usually have this chaotic issue.
Simply put, glute activation is waking up your glutes. It makes the connection from your brain to your muscle and gets the muscle fired up and ready to do some work. Glute activation should be done prior to your workout, but it can also be done as an active rest between sets. And trust me when I say that doing some glute activation prior to your squats, lunges, and deadlifts will result in an excellent glute workout!
When it comes to finding the right meal plan, you have to start somewhere. Start with writing down what you eat in a food diary, calculate the calories you're consuming daily (ex: 3,000 without protein shakes), and break those up into six meals (ex: 500 calories each), says Heath. Then, choose a macronutrient ratio. For example, the 40% protein, 40% carbs, 20% fat ratio is what Heath used to get bigger when he first started bodybuilding. "Buy a food scale, learn how to use it, and you may even have to learn to use the metric system, like grams instead of ounces," Heath says. "You need to train your body to process food quickly, so eat every three hours."
How to do it: Stand tall with your feet together, and brace your core. From here—holding onto a wall, counter, or sturdy chair for balance, if necessary—lift your right foot just off of the floor so that you're standing on your left foot. Imagine a string through the crown of your head is pulling your spine straight toward the ceiling, and engage your core to avoid leaning to one side. Hold this position for 30 seconds or as long as you can, then repeat on the opposite side.
The other two, the medius and minimus, work together to aid your gluteus maximus in raising your leg to the side. Plus, those smaller glute muscles help rotate your thigh outwards when your leg is straight, and inwards when your hips are bent. Talk about a dream team! (To learn more about the workings of your glutes, check out The Women's Health Big Book of Exercises!)
Don't take sets to the point of failure—where you absolutely can't perform another rep. You should never get to where you're turning purple and screaming like you're getting interviewed by "Mean" Gene Okerlund before WrestleMania. Most of the time, you want to end your sets two reps before total failure. Not sure when that is? The moment your form breaks down, or you're pretty sure it's going to break down, end the set.
(5) Glycogen levels. Ever heard of Keto Diet? This diet focuses on little to no carbs. Why? Glycogen levels. Most people eat too much food and most of these foods are carb based. Which means most people have filled glycogen levels. Which means most people are having glucose spill over into being stored as fat. By dropping carbs, we stop carbs from being stored as fat. By dropping carbs, we allow glycogen to become depleted which allows another opportunity to treat carbs better. By dropping carbs, we drop our calories, which should help one enter into a calorie deficit and it's this deficit that helps more than anything. Make sense?
I loved football and football culture. But bodybuilding is more than a culture—it's a lifestyle. You can't do it sloppily and succeed, especially if you have high-level competitive ambitions like I do. Your results speak for themselves, and your hard work pays off in ways that you can see, feel, and measure. There's nothing like the feeling when it all comes together.
But muscle can't turn into fat, just like mud can't turn into gold. If you quit lifting, your muscles mass will decrease over time because there's no training to stimulate your body to keep it. And your body-fat level will increase if you don't start eating less (since you burn less). The obvious solution when you stop lifting is to also stop eating so much.
Do Belgian squats (or "single leg squats") with a dumbbell. Hold out in front of your chest a dumbbell using both hands. Standing in front of a bench, lift your right leg back so that it's parallel to the floor and resting comfortably on the bench. Bend into a squat using the left leg, so that the right knee almost hits the floor. Lift and repeat 3 x 8. Repeat using opposite leg.
Any exercise that works and/or stretches the buttocks is suitable, for example lunges, hip thrusts, climbing stairs, fencing, bicycling, rowing, squats, arabesque, aerobics, and various specific exercises for the bottom. Weight training exercises which are known to significantly strengthen the gluteal muscles include the squat, deadlift, leg press, any other movements involving external hip rotation and hip extension.
Work on strengthening all of your core muscles and glutes. These muscles work together to give you balance and stability and to help you move through the activities involved in daily living, as well as exercise and sports. When one set of these muscles is weak or tight, it can cause injury or pain in another, so make sure you pay equal attention to all of them.
All of the gluteals must work to perform this movement—the "deep six" external rotators keep each side of the pelvis stable in spite of the different actions in each hip, and the larger gluteals add additional support for the hips. This move forces your buttock muscles to shore up their connection from the thighs through to the lower back to keep the hips and spine stable.
Are you sitting right now? Squeeze your buttocks, then release them: You should feel them tighten, then slacken. While slack muscles aren't necessarily a bad thing—all of our muscles shouldn't be firing at all times, after all—resting all of your body weight on your slack glute muscles (as you do when you sit) creates a lengthening of the fascial tissues within and surrounding the glutes, which weakens the gluteals' natural tension. When the buttocks are excessively weak, the quadriceps and hip flexors have to work harder to compensate, and these muscular imbalances often sneakily follow us onto our mats to cause problems and pain. Want help? Try these poses:
She describes how to change oneAEs mindset, including psychology-related misconceptions about getting results, why itAEs important to not rush the process, and how to embrace sustainable methods, as well as accepting mistakes and being around supportive people; nutrition aspects, including the basics, guidelines, and moderation; movement patterns of strength training, as well as cardio and glute circuits; and building a better body and gauging and monitoring progress to become oneAEs own lifelong coach.
In 1990, professional wrestling promoter Vince McMahon announced that he was forming a new bodybuilding organization named the World Bodybuilding Federation (WBF). McMahon wanted to bring WWF-style showmanship and bigger prize money to the sport of bodybuilding. A number of IFBB stars were recruited but the roster was never very large and featured the same athletes competing; the most notable winner and first WBF champion was Gary Strydom. McMahon formally dissolved the WBF in July 1992. Reasons for this reportedly included lack of income from the pay-per-view broadcasts of the contests, slow sales of the WBF's magazine Bodybuilding Lifestyles (later WBF Magazine), and the expense of paying multiple six-figure contracts while producing two TV shows and a monthly magazine.
(8) Storing fat from meals - this is something you should read carefully and think hard about. Because even though food will be used for energy, some will get stored as via glycogen or fat. If not glycogen then via fat from carbs and fat from fat. This stored fat from meals does not make us fat. Remember a surplus does. So what does this mean? If the fat stored from meals STAYS stored then yes you will gain because the body isn't being given enough time to burn the stored fat for energy. If you do give the body time to burn the stored fat then this is called a deficit because you aren't eating as much as you need. Since you aren't eating as much as you need, your body will tap into the fat stored from meals and also your body fat. In a surplus, since you are always eating, you are always storing, so you will keep the fat stored from meals stationary while adding more fat due to the excess calories via the surplus. Make sense? So just because you store fat from meals doesn't mean it makes you fat, the stored fat from meals only makes you fat IF IT STAYS STORED. Just be in a deficit so you burn it and you're good. Which leads me to my next point
Take note to see if the thigh rests down parallel to the ground (Picture 2) or if it stays up in the air (Picture 1) (You will need someone to be nearby to see what your leg does). Perform on both sides and compare. If the thigh does not stay raised up in the air then there is no true hip flexor tightness and stretching does not need to be performed. If one of the thigh/legs stays up noticeably higher than the other, then stretching will need to be performed. If your leg is able to hang down comfortably parallel to the ground or lower then you passed the test!
This muscle sits partway under the gluteus maximus and connects the ilium (hip bone) to the side of the upper femur. It helps you externally rotate your leg when it's extended behind you, and internally rotate your hip when your leg is flexed in front of you. Together with the gluteus minimus, this muscle abducts the hip (moves it outward). This is your chief "side stepping" muscle.
Lie on your back with knees bent and feet flat on the floor. Lift your hips to come into a bridge position. Lift your left leg off the ground and extend it in front of you, keeping your pelvis level. Inhale as you slowly lower your hips toward the ground. Exhale as you drive your right heel into the ground and lift your hips. Do 10-12 reps. Switch sides.
Lie on your back with knees bent and feet flat on the floor. Lift your hips to come into a bridge position. Lift your left leg off the ground and extend it in front of you, keeping your pelvis level. Inhale as you slowly lower your hips toward the ground. Exhale as you drive your right heel into the ground and lift your hips. Do 10-12 reps. Switch sides.
That pump is tangible, real-time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe that's why it's easy to overlook how important good nutrition is in the mass-building equation. When you choose to eat, say, chicken instead of ice cream, there's no immediate muscle gratification -- no pump to keep you motivated.
Mini bands are becoming more popular and with good reason. They are a great way to get the glutes geared up for a workout. The best way to do them? Put the mini band around your feet – yes, your feet - and walk laterally, trying to move your upper body as little as possible. This is usually a pretty fail-safe way of getting a burn in that pocket muscle.
(3) This is where I explain the parentheses: The liver and the muscles contain glucose storages. Glucose all chilling together hanging out stored is/are called glycogen. When these storages become full, then glucose will spill over and get stored in our fat cells just like fat does. Why? The glucose "needs to go somewhere", it's not just gonna chill circulating around the body. (I'll explain "needs to go somewhere" in point 6) FAT does not mean looking like Santa, fat is stored energy. Carbs only lead to fat gain when there is a spillover. Fats only lead to fat gain when that fat isn't used for energy. *keep reading
However, not all proteins are created equal in the muscle building stakes. Always remember the better the quality (biological value) of protein consumed, the more of it will be used for muscle building. To maximise muscle growth, stick to high-quality proteins, such as whey, milk, eggs, fish or lean meats. However, combining lower quality or incomplete protein from plant-based sources, such as nuts and beans, can still be a valuable protein source for muscle building.
By that logic, a 160-pound man should consume around 160 grams of protein a day—the amount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.) If you don't eat meat for ethical or religious reasons, don't worry — you can count on other sources, too. Soy, almonds, lentils, spinach, peas, and beans are packed with protein.
There are many camps within the weight training fitness community. We have bodybuilders, Crossfit athletes, powerlifters, Olympic lifters, and strongman athletes just to name the most popular ones off the top of my head. One thing they all have in common is that they all use resistance to achieve a particular goal. They all also "share" particular exercises. Most resistance-training athletes do barbell squats, overhead presses and deadlifts. I can write pages of differences between each of the disciplines I listed above and I can also write quite a bit about their similarities but one form of resistance training is MORE different than the others. Bodybuilding is the only sport that judges the appearance of the athlete rather than their performance. This may be why bodybuilders tend to get poked at the most.
As you've probably heard from any muscle-bound behemoth you've ever encountered, protein is the key to building muscle. Just because the shake-pounding meathead has become a trope, however, doesn't mean they're wrong; protein really is the fuel your muscles need to grow. That's real capital-S Science, not just bro-science manufactured by supplements companies.
More specifically, you can expect to end up in the upper half of these ranges ONLY if you are a beginner, younger, and/or have amazing genetics. You can expect to end up in the lower half of these ranges if you are an intermediate or advanced trainee, older, and/or have poor genetics. The average person can expect to end up somewhere in the middle. Additional details here: How Much Muscle Can You Gain?
As a parting thought, we can't emphasize enough the importance of consistency and staying focused. Your workouts shouldn't be two-hour affairs—each visit to the gym needs to be fast-paced and intense. With that as your guide and following the heavy-duty blueprint laid out here, we can't promise it'll be easy, but the results should be worth every drop of sweat. Just think, 10 more muscular pounds may be a mere month away.
Gains will differ from one individual to another depending on body size and level of experience in the gym. To make sure you're gaining muscle, not fat, don't just consider your scale weight. Instead, rely on what you see in the mirror and use a tape measure twice a month to keep track of your waist and hips (you don't want to gain there) as well as your biceps, chest and quads. Also, don't think that you have to gain a set amount of weight each and every week. "Your mass gain doesn't have to be uniform," Aceto explains. That means you can gain 1/2 pound one week and 1 1/2 the next, perhaps none the third week and still remain on course. "Expecting uniform gains ignores the intricate makeup of the body and the way it gains mass - or loses fat - which is by no means in linear fashion," adds Aceto.
Below is a workout that you can use to get you going while you're travelling for the few days of Eid: Warm-up 10 Jumping Jacks 10 High Knees 10 sit-ups OR 5-10 Minute Light Jog (If you have outdoors access) Workout: 15 Squats 15 Push-ups 15 Glute Bridges 15 Lunges X 4 sets How to do the workout: Squat: Stand with your feet shoulder width apart and your toes turned outwards 15 -- 30 degrees.
People eat way too many carbs and keep their glycogen levels full for too long. They are always turning sugar into fat because they are always eating carbs. The body wants fats to make fat, not carbs. The body doesn't even like storing carbs as fat, that's because we have fat to do that. It's less stressful to store fat as fat rather carbs as fat. People are stressing themselves out by always eating carbs which always keep their glycogen levels full. They need to carb cycle so that they aren't gaining fat from BOTH fats and carbs. This is how combining fats and carbs in a meal CAN lead to more fat, only if glycogen is full.
(4) Insulin is a fat storage hormone - this isn't true, okay kinda. Like I mentioned, both insulin and protein trigger insulin. If insulin was the issue than high protein intakes should has a worse reputation beyond what it currently has. Insulin has a job of transporting nutrients into cells. Carbs have a more direct connection to insulin than protein, so when carbs are consumed, insulin is spiked higher. Insulin will take the carbs (sugars) and transport them into cells for energy and then the rest into glycogen to save for later. If glycogen is full, then insulin still has a job to do. It doesn't just float around dumb founded. It takes the carbs (sugars) and stores then into fat. It's smart like that. But, we abuse that system by eating too many carbs and being in a surplus. The body doesn't want to convert carbs into fat, that's what fats are for, yet we abuse and do it anyways.
The gluteus minimus is fan-shaped, arising from the outer surface of the ilium, between the anterior and inferior gluteal lines, and behind, from the margin of the greater sciatic notch. The fibers converge to the deep surface of a radiated aponeurosis, and this ends in a tendon which is inserted into an impression on the anterior border of the greater trochanter, and gives an expansion to the capsule of the hip joint.


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Cruising Yachts, Inc.
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including the new Yanmar diesel are in force.
This particular Saga 409 is an exceptional vessel. We welcome you to
scrutinize this lovely performance cruising yacht at your convenience.
Cruising Yachts, Inc.
E-mail Cruising Yachts, Inc.
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Contact: Bart Giacalone
111 Rowayton Avenue
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Tel 203-405-9498
Fax 203-855-9422
Email Us


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Please select a print size and print option. Upon checkout, you will be directed to PayPal, where you can pay with a credit card without setting up a PayPal account or you may use your PayPal account. Feel free to contact me if you have any questions, concerns or wish to order a custom size or configuration. I am more than happy to accommodate any special requests. Please note that sizes are approximate and actual dimensions of each print will vary. Each print is made to order, so orders may take up to 3 to 4 weeks to ship.
Merced River Boulders
Yosemite National Park
With the water low in a very dry year in the Sierra Nevada mountains, more granite boulders than usual show themselves in the Merced river flowing through Yosemite valley.
Photo © copyright by Harley Goldman.
Signed Open Edition Print
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14' x40' Cottage
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About Danny
Overview & General Approach
I am an Osteopath, Trainer & Movement Teacher from the UK.
I am registered with the UK General Osteopathic Council (GOsC) & The UK Osteopathic Sports Care Associations (OSCA). My GOsC Registration number is 9046. I am currently based in Seoul, South Korea.
I work with individual and groups, as both an Osteopathy and as a Trainer/Movement Teacher. I also coach online (no online Osteopathy consultations, please don't ask) and teach workshops/intensives on various subjects.
My qualifications are listed below somewhere (towards the bottom of the page), but I would rather write about me - and not the so-called symbols of my attainments.
I have attempted to be honest and not overly sensationalist in my personal history.
Note: I don't use the term 'holism' to describe my work as I think it has been mis-appropriated. I tend to describe humans as relational animals - we have relationships with ourselves, society, culture, (the economy), the environment, and history. (Of course we could continue this description ad infinitum and talk about language, concepts, spirituality… but I won't). Looking at a 'whole' person not only involves involves looking at their Biological/Physical self, but also their Social Self and Psychological self (Biopsychosocial Model). Addressing these things are part of the whole is important.
History of my Movement & Physical Practice
After a fairly active childhood and adolescence, I started taking movement work more seriously in about 2007. My original background in movement work is from several primary disciplines: Climbing, Freestyle/Greco Roman Wrestling, Stretch Therapy and Qigong. Alongside weightlifting and general 'fitness' work that is part and parcel of being a personal trainer (Barbells, Kettlebells etc).
From there I studied much Circus art (mainly aerial), Dance, Yoga, Gymnastic Strength Training, various grappling arts and I was heavily invested in 'Movement Culture' for many years.
As well as all that deliberate movement practice - I have always had fairly physical hobbies: Woodcarving, Bushcraft and Hiking.
Currently my movement practice is a little bit of grappling arts and my own training practices, which are geared around various seasonal goals and
My learning has been centred around concepts, and being able to both deepen and broaden my practice. Becoming a generalist.
History of my Contemplative & Mind Work
My initiation to 'mind work' was Korean Seon meditative/contemplative practices - back in 2007. I was taught a basic 'body scan' (I forget the original term for it, but I recognise it as a body-scan practice) and a counting practice (Which is still truly challenging for me).
My introduction to these practices changed my life. I didn't practice much initially, but when I moved to London in 2010 I started practicing seriously.
Over the years I have spent much time (intellectually) investigating various practices, disciplines and skills. (Tibetan Buddhism, Modern Mindfulness (in a clinical setting), Yoga Nidra, Pranayama, Wim Hof, Qigong, Shamanism) Some practices I took up for several years before moving to something different. I have my 'core' practices, which I still do almost daily - again, I have attempted to focus my learning around concepts, and being able to both deepen and broaden my practice.
Osteopathic Training
I graduated from The British School of Osteopathy in 2015 (Now called 'The University College of Osteopathy') with a Masters in Osteopathy (M.Ost). I geared my studies around the 'OsteoMAP' (Osteopathy, Mindfulness & Acceptance Programme) work that was being done at the time, and understanding complex movement.
While I had a great deal of exposure of athletes and the general athletic population after graduation - the last few years I have equally been involved with women's health and prenatal/postpartum care & rehab.
I will say, almost without hesitation, that I am a modern Osteopath. I draw deeply from research of clinical medicine, sports medicine, psychology, sports science, public health, physiotherapy and osteopathy… among other fields.
I do not harbour beliefs that I can 'put back' bones or 'fix' someone with a manipulation using my hands. The relationship of touch, trust, placebo, nocebo, neuro-modulation, communication and pain science is getting stronger by the day, and I don't look back fondly at the old fashioned idea that 'good posture' is essential, only biomechanics matter and that pain comes from damage alone (tissue-causing-symptoms).
I prefer to work with my hands minimally - I prefer to encourage movement, safety in the body and to cultivate resilience. It has a much better evidence base and has a much better long-term outlook. It is empowering for those in pain.
But, these are only my opinions at the moment. And I don't have any ill-will against those whose opinion differs from mine. I do hope that Osteopaths, as a profession, can move forward and go beyond the bickering that seems to happen on social media.
I have a great number of interests, which I'm sure gets boring for those around me. I will attempt to write a little about some of these in the future as so many of these topics overlap and have relevance to the work I do.
Qualifications, Experience & Memberships: (In no particular order)
Masters Degree in Osteopathy (M.ost),
Registered Member of the General Osteopathic Council in the UK (GOsC) – Registration number 9046
Member of the Osteopathic Sports Care Association, UK (OSCA)
Master Trainer Diploma in personal training (Level 3 REPS),
Certificate in Medical Acupuncture,
Certificate in Taping Techniques & Strapping,
Gross National Happiness (GNH) training in education & youth leadership (From the GNH Centre in Bhutan)
Stretch Teacher Certificate in Stretch Therapy,
Certification in Functional Movement Systems (FMS) level 1 & 2.
Completed the OsteoMAP (Osteopathy, Mindfulness & Acceptance) programme at the British School of Osteopathy,
Certificate from the MIT x U.Lab 1.1 programme in Theory-U Methodology
Former member of the Tokei Wrestling Club (Registered with the BWA)
Wrestling & Grappling training with international competitors and world champions
Various First Aid Qualifications
Various conferences and workshops
Ten Years of Personal Training & Movement coaching experience
Over Ten Years of Meditation and Mindfulness practice
Occasional lecturer at the Korean Osteopathic Institute
Various different conferences, courses, workshops and classes
Various other online courses and qualifications


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"That's one small step for man, one giant leap for mankind."
- Neil Armstrong
About the Small Steps Campaign:
As you may have heard, and assuming you're not a belligerent conspiracy theorist, mankind achieved one of the most remarkable and awe-inspiring feats of our time back on July 20, 1969. No, not the grand opening of the Discount Den - that came later in 1982 (but thanks for the compliment). Instead, the Moon was invaded by aliens. That's right, a crew of three courageous Earthlings strapped themselves to a big…freaking…rocket, set sail on the voyage of all-time, and planted one beautiful banner on the lunar surface and - hint, hint - it doesn't say IU (they don't get banners anymore).
While stoically gazing out into the great beyond, we're sure this young man from Ohio, ol' Neil, must have thought to himself, "How the hell did I get here?" Or perhaps he thought, "Damn, that was one giant leap!" The truth, although, is that we'll never quite know what he would have been thinking to himself while bouncing around on that dusty rock in the summer of '69. But what we do know is that it took teams of NASA engineers and years of research and development, to safely land a tin can 239,000 miles away (with less computing power than your phone) on a grey ball whirling through space. Making this mission even more astonishing is the fact that, only 66 years earlier, two bicycle shop owning brothers from Ohio took the first flight out of Kitty Hawk, North Carolina.
By now, you're probably wondering why you're still reading this and what point we're trying to make here. And we'll get to that. What we're saying is this:
1) People from Ohio really don't want to stay on this planet; and
2) Giant leaps require a series of small steps.
That's it, that's the big thing - Take Small Steps. What does this mean? Why are we saying this? Because innovation doesn't happen overnight. Exploration takes time. Discovery necessitates a journey. Advancement requires action. We take giant leaps not by sitting around and accepting the status quo, but by taking small, incremental steps towards a larger goal. How do you devour a whale? One bite at a time, and the same applies here. However, on a quick side note, please don't devour whales - most of them (if not all) are endangered, they're crucial to the health of the ocean ecosystem, and they are generally peaceful and awesome creatures…except in that one instance where Moby Dick sank the Essex in the South Pacific…but we digress…. Any-whom, taking small steps in order to take giant leaps is what we are all about and it is for that reason that we are launching this campaign - 151 Years of Small Steps. Therefore, let it be known that the Discount Den wishes to - INDEPENDENTLY - celebrate Purdue's 151 year anniversary (1869 - 2020) and our community's rich history of taking small steps to achieve giant leaps. Why stop celebrating in 2019, when we can continue the party through 2020? Join us and celebrate, one more time.
Truth be told, our marketing department is just easily amused and needed something to do one day. So, yeah, there you go. As Trevor Peters would put it, "That's an awful lot to drink up."
No, Seriously. Please. How Can I Participate?
Ok, we'll tell you. Now that you've asked nicely, you can participate in the Small Steps Campaign by pitching us how your product or service will move the world forward and by describing how we can help you take that small step towards bringing your product to market. All jokes aside, this is the campaign to help spur and develop real entrepreneurial growth in this community. If you want to sit around in a coffee shop sip'n on an iced venti caramel macchiato non-fat soy latte while eating avocado toast (or smashed spring pea toast) and fawning over the innovations of Jobs or Musk, then by all means, go do that. But if you want to have a real, sustainable and positive impact that will give the kind folks from Ohio a reason to enjoy this planet, then come with us and explore a world of pure imagination.
To potentially make the Den your idea's launch pad, please fill out the form field below and hit the submit button when ready. Share as much or as little as you wish, and we'll do our best to help find the answer to life, the universe, and everything. So long, and thanks…


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Staff Accomplishments
Abrefah Receives Award for Outstanding Scientific Accomplishments
Congratulations to ETD's John Abrefah for receiving the Emerald Honors Award for Professional Achievement during the 2006 Minorities in Research Science Conference. This award is given to a highly experienced, mid-career scientist who has made significant discoveries, made important advances in his career, and is acknowledged as a leader of large research and development initiatives. John was selected for this honor because of his outstanding research activities in nuclear material science and engineering. He was also chosen because of his involvement in national professional organizations including the American Nuclear Society, National Organization for the Professional Advancement of Black Chemists and Chemical Engineers, American Society for Testing Materials and National Technical Advisory Group for International Standard Organization.
Page 812 of 1048


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Search found 1237 matches. Go to advanced search
Decent deal on an Xbox one Controller. It's also offered in store for 49.99$ as well.Pretty good looking controller and a decent pick up if you need one.
Daughter wanted the Phantom white and went looking around as Microsoft did not have this colour as part of their deal yesterday. Amazon has it cheaper then MS did anyways. So if anyone is looking for this colour, here you go. Other colours are on sale as well, but nothing to brag about
Oct 11th, 2019 9:17 am
I have 1 copy available for Xbox OneSelling for $50 each FIRMAll brand new sealed and never been openedI'm located by Wellesley station for pick upCan also meet in downtown core area during certain timesPlease PM if interested
Oct 8th, 2019 5:42 pm
Regular or deluxe edition same price. Releases November 15. STAR WARS Jedi: Fallen Order™ Deluxe Upgrade Get the story behind the game with the STAR WARS Jedi: Fallen Order Deluxe Edition, which includes: • Cosmetic skin for BD-1 • Cosmetic skin for the Stinger Mantis • Digital Art Book • "Director'...
Oct 8th, 2019 4:49 pm
CDKeys have few Xbox One on sale: Gears of War: Ultimate Edition - $3.39 Metro Exodus - $28.89 Gears 5 (Xbox One/PC) - $47.59 Gears 1 - 5 Bundle Pack - $56.09
35 percent off! Great game!
Sep 21st, 2019 2:18 pm
Saw Titanfall 2 for $4 at the Dollarama inside Lawrence Square Mall and almost burst out laughing. Oh, how the Titans have fallen!There are ~6 left in the DVD section btw.Edit: Forgot to mention it's $8 on Amazon
Sep 12th, 2019 7:29 pm
Was browsing Amazon for a Samsung A50 and came across this instead. Price appears to be its lowest yet. I would imagine with the new 2019 version coming out this month we may see more sales like this from other retailers. Either way, if you were waiting for a decent set of wireless gaming headphones...
Sep 11th, 2019 4:44 pm
Retails for $135 on BestBuy, available on Sept 11: https://www.bestbuy.ca/en-ca/product/seagate-2tb-gears-5-special-edition-game-drive-for-xbox-one-arctic-grey/13840707Selling For $115 or best offer
Sep 9th, 2019 4:40 pm
Title says it all, willing to pay $60 for regular version. Please pm if you have one for sale thanks.
Sep 7th, 2019 8:55 pm
3BC6961A-1450-480F-B201-97CD0253742E.jpeg 50% extra trade credit for Xbox one games at EB games for August 30th to September 1st Great if you were planning on trading in some of those games from the Microsoft sale or to get rid of any games quick. Check the ...
Aug 28th, 2019 3:48 pm
'HORI HORIPAD Pro for Xbox One WIRED controller' for sale. Like new in box. $25Located in Etobicoke. Amazon Link https://post.craigslist.org/imagepreview/01313_2LaxrWegECY_600x450.jpg
Aug 25th, 2019 1:06 am
Quite a few games on sale at the Microsoft Store starting from $10. Free shipping and 3.5% Ebates . Highlights for me: A Way Out - $10 Resident Evil 2 - $20 Devil May Cry 5 - $20 Red Dead Redemption 2 - $20/Special Edition - $25 Division 2 - $20/Gold Steelbook Edition -$35 Hitman 2 Gold Edition - $3...
Aug 24th, 2019 4:44 pm
A single digital code is available for Vigor's "Outlander Pack" on Xbox One. There are a couple entry ways, some are daily options. Other giveaways running as well, this is one of the larger ones. ($99.99 USD Value) which contains a special uniform and 3000 ...
Aug 21st, 2019 8:35 pm
Saw xbox one for 199Not sure if hot deal or notSome tv were there with 50 gift card
Aug 17th, 2019 7:05 pm


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Back in January, during the TCA Winter Tour, Fox teased that talks were under way to bring back the hit sci-fi series The X-Files for an Untitled X Files Reboot. The network confirmed last week that the show is indeed returning with a 6-episode event series. We know that original stars David Duchovny (Fox Mulder) and Gillian Anderson (Dana Scully) are reprising their roles, but no other cast members are confirmed at this time. Series creator Chris Carter recently spoke with X-Files News, saying that he has plans to bring back the rest of the original cast, including Mitch Pileggi (Walter Skinner), Annabeth Gish (Monica Reyes), and Robert Patrick (John Doggett).
"I have ideas for everyone. Their availability is subject to their regular paying jobs. Of course, I'd like to bring everyone possible back, but it's who's going to fit into the story and who's available."
The series also spawned two theatrical movies, 1998's The X-Files and 2008's The X-Files: I Want to Believe. The second movie brought in a number of new characters such as Dakota Whitney (Amanda Peet), Father Joseph Crissman (Billy Connolly) and Agent Mosley Drummy (Xzibit). When asked if these characters could come back as well, Chris Carter wouldn't say too much, but teased there may be a few surprises in store for the fans.
"Well, I don't want to reveal all my tricks, but I can tell you there will be some obvious choices and there will be some surprises."
The series creator also confirmed that he has brought back composer Mark Snow, and he is trying to bring back cinematographer/director Bill Roe, depending on his availability with his current job on ABC's Castle. He did confirm that two of his original writers are coming back for the limited series.
Related: The Lone Gunmen Return in Latest X-Files Photo
"We've lured Darin Morgan and James Wong, we're very excited about that and we're working on the rest. The exciting thing to me is that I love to tell X-Files stories... so the opportunity to tell these stories in a very new political environment, it is exciting."
When asked if this would be the last incarnation of The X-Files, Chris Carter wouldn't say for sure. He did say that the limited series will stay true to the type of storytelling that was always featured in the original series, only with a modern-day setting.
"We're going to tell X-Files the way that we've always told them; we will of course set them in the time and place that they exist. We're telling contemporary stories about contemporary situations, true to Mulder and Scully's characters and their relationship and the passage of time."
A big aspect of the original series was the alien colonization date in the year 2012. When asked how that would be addressed in the series, he said he wasn't sure quite yet, while adding that the new show will also address William's arc in some way.
"I've thought about that. I don't know exactly how I'm going to address it, in a big way, a mild way, a modern way, a mention or a plot point. And of course you can't avoid to deal with the William (arc) in some way or another."


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An op-ed piece titled �Gitmo Is Killing Me� was published in the New York Times April 14. It was written by Samir Naji al Hasan Moqbel. He has been in Guantanamo prison for over 11 years and has joined many of his fellow prisoners on a hunger strike.
President Obama pledged during his first campaign to close Guantanamo prison. He has not done so. Eighty-six of the 166 prisoners have been cleared for release. They have not been released.
�Gitmo Is Killing Me� should be required reading in every high school history class in America. Guantanamo is a shameful reality of today�s America. It has been used as a lawless haven that assaults the very foundations of American freedom based on rule of law. Our assurance of freedom for each person comes from the Middle Ages when King John signed the Magna Carta, asserting that all citizens had the right to a trial of their peers and could not be imprisoned without a trial.
Even the Nazi war criminals were publicly tried at Nuremberg.


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Chair of the ALTA collection will suit any space and will delight not only nursing home clients but also their staff and visitors. The stylish design of the structure of the solid oak wood in conjunction with modern as well as practical upholstery.
Armchairs and chairs can be effortlessly transfered, all parts of the upholstery are removable and washable. You can choose from three options-single chairs, double chairs and three seated chairs. All the chairs are also stackable.


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Walgreenslistens: Do you want assist in taking part within the Walgreens Survey, Walgreenslistens? You're in the fitting place. That is the proper article for you. On this article, we'll let you understand how to undergo the survey and also will let you recognize what precisely you'll undergo.
Walgreenslistens Survey at www.walgreenslistens.com
Go through the article full to know the whole lot in regards to the Walgreens survey at www.walgreenslistens.com.
WalgreensListens – Walgreens Customer Satisfaction Survey
Usually, pharmacies conduct the survey to know buyer's perspective relating to the shop's service and merchandise. Appears to be like like Walgreens is doing the identical. Buyer satisfaction performs a vital function in an organization's success and progress, so Walgreens is trying to preserve their firm evergreen by listening to its prospects by way of Walgreens listens to survey.
- Krystal Guest Survey
- TalktoWendys
- Mybkexperience
- Talktoihop
- pandaexpress.com/feedback
- Sonny's Bar-B-Q Guest Survey
- Homedepot.com/Survey
- Dollartreefeedback
Every thing You Want To Know About WalgreensListens Survey
- The WalgreensListens Survey is run by Service Administration Group.
- The survey is carried out on Walgreens' official survey web site.
- The official survey web site of Walgreens is Walgreenslistens.com.
- Solely the one that visited a Walgreens personally can take part within the survey.
- One must have the acquisition receipt to take part within the survey. Which means you need to have made a purchase order on the retailer.
Aims Behind Walgreens Listens
The principle goal is to know the client's views and opinions in regards to the retailer's service. Listed below are some detailed targets
- The at first goal is to guarantee buyer satisfaction by assembly their expectations and wishes.
- Secondly, to understand how are the merchandise, workers service, cleanliness from a buyer's perspective.
- As soon as the corporate is aware of how the services and products are, they'll enhance that respective sections.
- And if we see from the opposite facet, these surveys additionally assist the corporate in understanding how the workers members and supervisor is doing.
- In case any harsh conduct has complained or if any unfavourable overview is given. Mandatory motion might be taken on the shop.
- And to lastly enhance the efficiency of the shop with respect to prospects.
Guidelines and Laws To Comply with
Listed below are some guidelines and rules that one to observe and fulfill to be able to take part in WalgreensListens Survey.
- The particular person taking part within the survey must be a authorized resident of The United States of America.
- The invoice receipt must be of a current go to and must be legitimate.
- The particular particular person taking part within the overview must be of an age 16 years and above.
- Workers of Walgreens or their members of the family can't take part within the survey and the sweepstakes.
- One should take part within the survey inside a restricted time period from the go to. The receipt might expire when you attempt after some weeks or months.
- With one receipt you may take part solely as soon as. (You'll be able to take part greater than as soon as when you've got extra then one receipt.
How To Take part In The Walgreens Survey at walgreenslistens com
Now that we all know what are the targets behind this survey, what are the principles and rules to observe. let's bounce proper into find out how to do it. Taking part within the Walgreens survey includes a easy course of and you have to fulfill some necessities. Listed below are extra particulars
Listed below are the issues required to take part within the Walgreens survey
- An working system. Instance for the working system: Cell phone, Pill, PC or Laptop computer.
- An Web connection or Wifi connection for the working system.
- Walgreens buy receipt.
Steps That You Want To Comply with walgreenslistens
- Join your working system to an web connection or a Wifi connection.
- Open a browser in your working system. Instance for a browser: Chrome, Edge, Safari and many others
- As soon as the browser is launched, within the search bar enter the online handle of Walgreens official web site that's www.walgreenslistens.com.
- Now your display screen will appear to be the picture beneath.
- Now if are extra snug in studying Spanish you may choose Spanish. You will discover 'Espanol' within the backside left of the display screen. Click on it.
- As you may see within the above picture, first you must enter the survey quantity. Which you discover on the invoice receipt. Have a look at the above picture for the placement of survey#.
- Then you must enter the password which you'll find proper beneath the survey # each in columns and in invoice receipt.
- Then, ultimately, you need to enter the time of go to. The time of go to may be discovered on the highest proper nook of the invoice receipt.
- After getting entered all of the quantity appropriately, click on on begin.
- Now your survey will start. You'll be mainly requested questions in regards to the retailer's companies and about your expertise in your current go to to Walgreens.
- Reply all of the questions genuinely and upon getting answered all of the questions, your survey is completed.
- Then enter your private particulars similar to identify, e-mail handle and telephone quantity. These particulars are collected in order that the corporate can inform you in case you win within the sweepstakes draw.
Walgreens Survey Rewards
After getting accomplished the survey and entered your particulars you can be entered right into a sweepstake fortunate draw record. The winner might be declared on sweepstakes official web site. If you're fortunate sufficient to win, you're going to get a name on the telephone quantity you entered within the survey.
Sweepstakes reward: $3000 value present card.
Word: The quantity on this present card is non-transferable. The present card additionally has an expiry date, be sure to go to the Walgreens earlier than the cardboard expires.
Walgreens Hours of Operation:
Walgreens stores work on following hours and they may vary based on location.
- Monday -6:30 AM-8:00 PM
- Tuesday -6:30 AM-8:00 PM
- Wednesday -6:30 AM-8:00 PM
- Thursday -6:30 AM-8:00 PM
- Friday -6:30 AM-8:00 PM
- Saturday -9:00 AM-6:00 PM
- Sunday -CLOSED
Walgreens stores remain OPEN on these holidays:
Walgreens and employees are extremely determined to serve its customers even on holidays. Being a pharmacy, their services on holidays are much appreciated. So here is the list of holidays on which Walgreens stores are OPEN.
- New Year's Day
- Martin Luther King, Jr. Day (MLK Day)
- Valentine's Day
- Presidents Day
- Mardi Gras Fat Tuesday
- St. Patrick's Day
- Good Friday
- Easter Sunday
- Easter Monday
- Cinco de Mayo
- Mother's Day
- Memorial Day
- Father's Day
- Independence Day (4th of July)
- Labor Day
- Columbus Day
- Halloween
- Veterans Day
- Thanksgiving Day
- Black Friday
- Cyber Monday
- Christmas Eve
- Christmas Day
- New Year's Eve
About Walgreens
The Walgreen Firm (or just Walgreens) is an American firm that operates because the second-largest pharmacy retailer chain in the USA behind CVS Well being. It focuses on filling prescriptions, well being and wellness merchandise, well being data, and picture companies. As of August 31, 2016, the corporate operated 8,175 shops in all 50 states, the District of Columbia, Puerto Rico, and the U.S. Virgin Islands. It was based in Chicago, Illinois, in 1901. The Walgreens headquarters workplace is within the Chicago suburb of Deerfield, Illinois.
Walgreens Customer Service – Contact Details:
If you have any queries, then you can contact the customer support team of Walgreens. Below are the contact details of the Walgreens Customer Support Team:
- Walgreens Customer Service Number: 1-800-925-4733/1-877-250-5823
- Official website: www.walgreens.com
Resources & Links
Walgreens customer satisfaction survey website:
WalgreensListens Customer Satisfaction Survey
Walgreens Privacy Policy webpage link:
Walgreens Survey Privacy Policy
Terms of Service of the Walgreens survey:
Rules and regulations of the Walgreens sweepstakes:
Previous winners of the Walgreens sweepstakes prize:
WalgreensListens Sweepstakes Winners
Related Searches:
walgreenslistens com
walgreens survey
walgreens customer service
walgreens listens
Thank you so much for visiting onlinesurvey.


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Le Meridien Phuket Beach Resort in Phuket ★★★★★
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Phuket - 29 Soi Karon Nui Tambon Karon Amphur Muang
A partire da 4217 EUR
Very Good, 8,3
49 reviews
Overall Evaluation
Hotel Description
Found on the western coast of Phuket, Le Meridien Phuket Beach Resort is located on its own exclusive beach. The water is only a few steps away. The hotel is also close to many of the tourist attractions, some of which are within walking distance and some of which require a short drive. Guests will find temples, shopping, and more. Le Meridien Phuket Beach Resort is only a 45 minute ride from the airport, and only five minutes from the tourist center of Phuket. Guests will be able to find public transportation to take them anywhere in the city they wish to travel. The hotel contains 417 guestrooms and 53 luxury suites. Le Meridien Phuket Beach Resort features the modern amenities that guests would associate with a hotel of its class. Le Meridien Phuket Beach Resort is a combination of traditional Thai design and elegance with a modern flair. Some of the amenities included at the hotel are two swimming pools, a fitness center, massages, mini golf, and more than ten restaurants and bars.
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We've put together a troubleshooting guide of the top 5 problems fabricators have when using grinding wheels, and how to fix them.
Ok so you've got an auto-darkening helmet, but what settings are right to protect your eyes from the different jobs you might be doing?
Watch this video to learn about the different functions, how to change the filters, charging the battery and more...
Find the right and wrong ways of changing discs with images below...
Abrasive discs can generate dangerous situations. Read carefully the following information and the labels' indications
Coated abrasives can generate dangerous situations and/or create accidents if not used correctly . Read carefully the following instructions
If you have been having problems with your sanding belt or machine, it's not the end of the world. Look over the list and find the answer in every area.
For products that work harder and last longer.
© 2015 Euromarc Industries. All rights reserved.
Website powered by


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Jules Ismail
English (North American), Spanish
North American, Spanish, US General American (GenAm)
Voice Ages
Middle Aged (35-54), Young Adult (18-35)
Special Skills
Animation, Audiobooks, Documentaries, Internet Video, Movie Trailers, Podcasting, Radio, Telephone, Videogames
Samson C01U Studio Condenser
Computer & Software
Mac OS X 10.5.7
Turnaround Time
How fast do you need it?
Payment Terms
Payment to Jules Ismail is made through Voices.com SurePay®, our escrow service that guarantees your project is completed to your satisfaction. Pay securely by Visa, Mastercard or PayPal through Voices.com and when your work is done, simply download the final files, and release funds to Jules Ismail.
Learn more about SurePay® here.
Next Steps
To invite Jules Ismail to audition for your project, simply invite them to a job. Share your project details to quickly and easily receive a quote.
Have questions about posting a job?
See how Voices.com works here.
Internet Video
Hire Jules Ismail as a voice actor
Working with Jules Ismail is fast and easy. We'll walk you through the process step-by-step.
Request a quote for your project today.


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Christmas Photography Project 365 : 2015 Christmas Christmas Decorations Photography Ideas & Tips
Click here for more ideas and tips for Project 365 : 2015
Sandy Claws – Project 365 : 2015 – Day 340
Project 365 ideas and tips…
Get In Close… Sometimes it's okay to zoom in.
Click here for more ideas and tips for Project 365 : 2015
Check out last year's ideas and tips for Project 365
Here is my photo for day 340 of my Jack Skellington ornament – there's going to be lots of photos of ornaments through December, as my Project 365 mojo has well and truly gone, and my ornaments are the easiest thing to take photos of.
View all of the photos from Project 365 : 2015


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Engineering Systems with Intelligence pp 257-264 | Cite as
Tactile Sensing for Stable Grasp
Part of the Microprocessor-Based and Intelligent Systems Engineering book series (ISCA, volume 9)
An experimental tactile sensor array, made with piezoelectric polymer elements able to measure the six component of the stress tensor, is described. The capability of the sensor to perform difficult task of robotic manipulations, such as shape recognition and incipient slippage detection, is discussed and demonstrated with examples.
KeywordsContact Interface Inversion Algorithm Sensor Plane Slip Region Stable Grasp
These keywords were added by machine and not by the authors. This process is experimental and the keywords may be updated as the learning algorithm improves.
Unable to display preview. Download preview PDF.
- [1]Dario, P., and De Rossi, D., 1985 "Tactile sensors and the gripping challenge", IEEE Spectrum, 22 (8), 46–52.Google Scholar
- [2]Grupen, R.A., Handerson, T.C., and Mc Cannon, I.D., 1989 "A survey of general purpose manipulation", Int. J. Robotic Res., 8 (1), 38–62.CrossRefGoogle Scholar
- [3]De Rossi, D., Nannini, A. and Domenici, C., 1987 "Biomimetic tactile sensor with stress-component discrimination capability", J. Molec. Electronics, 3, 173–181.Google Scholar
- [4]Domenici, C., De Rossi, D., Bacci, A., and Bennati, S., 1989 "Shear stress detection in an elastic layer by a piezoelectric polymer tactile sensor", IEEE Trans. Electr. Ins., EI-24, 1077–1081.CrossRefGoogle Scholar
- [5]De Rossi, D., Canepa, G., Bacci, A. and Caiti, A., 1990 "Inversion of tactile data through a skin-like sensor sensitive to stress components", Proc. Ann. Conf. IEEE Eng. Med. Biol., vol. 12 (5), 1946–1948.Google Scholar
- [6]Johnson, K.L., 1985, "Contact Mechanics", Cambridge University Press.Google Scholar
- [7]Fearing, R.S., and Hollerbach, J.M., 1985, "Basic solid mechanics for tactile sensing", Int. J. Robotic Res., 4 (3), 40–54.CrossRefGoogle Scholar
- [8]Howe, R.D., Kao, I., and Cutkosky, M.R., 1988, "The sliding of robot fingers under combined torsion and shear loading", Proc. IEEE Int. Conf. Rob. Autom., 103–105.Google Scholar
- [9]Tomovic, R., and Stoijljkovic, Z., 1975, "Multifunctional terminal device with adaptive grasping force", Automatica, 11, 567–570.CrossRefGoogle Scholar
- [10]Dornfeld, D. and Handy, C., 1987, "Slip detection using acoustic emiission signal analysis", Proc. IEEE Int. Conf. Rob. Autom., 1868–1875.Google Scholar
- [11]Crowder, R.M., 1988, "Sensor, touch, force and tporque measurements", in "International Encyclopedia of Robotics", Dorf R.C. (ed.), John Wiley & Sons, New York.Google Scholar
- [12]Howe, R.D., and Cutkosky, M.R., 1989, "Sensing skin acceleration for slip and texture perception", Proc. IEEE Int. Conf. Rob. Autom., 145–150.Google Scholar
Copyright information
© Springer Science+Business Media Dordrecht 1991


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|Message view
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|"Matthias Schmidt (JIRA)" <nore...@atlassian.com>
|[Roller-JIRA] Updated: (ROL-1630) Table column in main menu needs larger width
|Tue, 11 Dec 2007 07:54:33 GMT
[ http://opensource.atlassian.com/projects/roller/browse/ROL-1630?page=com.atlassian.jira.plugin.system.issuetabpanels:all-tabpanel ] Matthias Schmidt updated ROL-1630: ---------------------------------- Attachment: Main Menu - Hard Coded Table Width.jpg The labels "Berechtigung:" and "Beschreibung:" are squeezed next to their resp. values > Table column in main menu needs larger width > -------------------------------------------- > > Key: ROL-1630 > URL: http://opensource.atlassian.com/projects/roller/browse/ROL-1630 > Project: Roller > Issue Type: Improvement > Components: User Interface - General > Reporter: Matthias Schmidt > Assignee: Roller Unassigned > Attachments: Main Menu - Hard Coded Table Width.jpg, roller.css.patch > > > Working on Roller's german translation I discovered that the table "mm_table" on the main menu has hard coded widths for its columns. The german labels obviously are larger than the english ones, so the table looks a bit squeezed. > Upping the width of css element "td.mm_subtable_label" from 100px to 120px solves this. But it would IMHO be better to make all table widths relative and using some padding. Otherwise, there will be problems with another language. I'm the CSS guy, so I cannot be of real help here, sorry. -- This message is automatically generated by JIRA. - If you think it was sent incorrectly contact one of the administrators: http://opensource.atlassian.com/projects/roller/secure/Administrators.jspa - For more information on JIRA, see: http://www.atlassian.com/software/jira
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Petition launched for People's Choice Road March
An online petition has been created calling for the authorities to establish a People's Choice Award for next year's Carnival in light of Kees Dieffenthaller's Savannah Grass not winning this year's Road March title.
This year's Road March was won by the trio of Machel Montano, Bunji Garlin (Ian Alvarez) and Skinny Fabulous (Gamal Doyle) after their song Famalay was played across judging points 346 times.
Savannah Grass came second after it was played 207 times.
Kaleidoscope We Colourz wins in Tobago
Stoute Next Generation has copped the 2019 overall Band of the Year title in Tobago with Kaleidoscope We Colourz.
Their presentation, which highlighted several colours, shapes and patterns that are of significance to Trinbagonians and particularly Tobago, earned them 746 points.
Eldez and Associates' West lndian Jungle was second while Astra Winchester Creations' Solar Energy was third.
Bandleader Candice Chang-Sandy said yesterday she was still in shock but was humbled by the win.
CoP wants earlier Carnival shut-off time
Police Commissioner Gary Griffith wants consideration given to reasonable shut-off times for future Carnival celebrations.
Griffith made the suggestion at a press conference at the Ministry of National Security in Port-of-Spain yesterday.
"This is one of the few countries in the world where you have Carnival going on from Friday. In other carnivals you have a shut-off point," Griffith said.
Patrons get all-round show at Socadrome
Patrons in the Socadrome at the Jean Pierre Complex in Port-of-Spain were yesterday treated to almost an entire Carnival experience on one stage.
For the first time since its inception, the Scoadrome was part of the route taken by revellers as they paraded through the nation's capital on Carnival Tuesday. First to cross the stage yesterday morning was Harts, followed by Bliss, Pure, Yuma and Tribe, who took the stage heading into the afternoon.
Downtown Carnival
Mas in the Savannah
Port of Spain J'ouvert
Ole mas disappearing in Sando
While the young and young at heart revelled in the paint, powder and water during J'Ouvert festivities in San Fernando, there wasn't much for the older spectators who came out hoping to see traditional mas.
There was only defending champions Blue Boy who offered some political and social satirical portrayals for the judges and spectators at Harris Promenade on Carnival Monday, prompting concerns that the artform may be dying.
Pierre family claims J'Ouvert crowns again
Ronel Pierre was crowned the 2019 King of J'Ouvert, while his cousin — the seasoned Lynelle Pierre copped the 2019 Queen of J'Ouvert title after losing to her mother last year.
They were coached by their grandfather Herbert "Natty" Pierre, who helped assemble their props and costumes for the traditional old mas competition which took place at South Quay, Port-of-Spain.
The two credited their success to the patriarch who is the brainchild behind their presentations.


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Joey: (to Chandler) Bert!
Scene: Monica and Chandler's.
Wilder Penfield (from The Second Career, 1963) The brain is the organ of destiny.
Wilder Penfield and Lamar Roberts (from Speech and Brain Mechanisms, 1959) My plea to educators and parents is that they should give some thought to the nature of the brain of a child, for the brain is a living mechanism, not a machine.Johann Wolfgang Von Goethe (from Faust, 1808) Ah!Secretary of Defense) Brains, like hearts, go where they are appreciated.Van Morrison If my heart could do my thinking, would my brain begin to feel?(She takes Laura to their own bedroom).
We dont care about having a huge party.
You never know what's going to happen.
The brain has no knowledge until connections are made between neurons.
Swank testified to the assault on Janet in graphic detail.Pendergast: For 28 long years, there has been a conspiracy of silence about the horrific murder of a young girl.Roger Penrose It may well be there is something else going on in the brain that we don't have an inkling of at the moment.I'm sure there are tons of other beautiful paleontologists out there.Netsky (from What is a brain, and who said so?, Brit.Gerd Sommerhoff (from Logic of the Living Brain, 1974) The peculiar fascination of the brain lies in the fact that there is probably no other object of scientific enquiry about which we know at once so much and yet understand so little.Fox, actor "d in People magazine, December 7, 1998,.Marsman: They didn't walk in our shoes.I mean, you really deserve lotto mittwoch 19 oktober2016 that.