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The man who was in the living room went to hospital with "severe lower limb injuries". Police were called to the scene at around 1.25am and arrested a man in his 20s who is believed to be the driver, according to Minster FM . Two passengers and the driver, who was later arrested, suffered head injuries in the accident in York. A man in the living room was seriously injured in the crash . Read More »
World News
Red Cross volunteers needed
The organization said that on Saturday night alone at least 32,399 people sought refuge in 226 Red Cross and partner shelters across Texas, where there are more than 2,700 disaster workers on the ground and more than 660 on the way. When they called the Paducah office early this week, they were told that more than 900 volunteers were still needed to meet the need in Texas and Louisiana. Read More »
Trump hints at withdrawal from US-South Korea free trade deal
In an effort to create better trade deals for the US a new report claims President Trump is preparing to withdraw from its Free Trade Agreement with South Korea . South Korean trade officials couldn't be reached by phone for comment Sunday. Trump was said to have been angered by the trade representatives' meeting last month, which is believed to be the reason why he demanded his advisors consider a withdrawal. Read More »
Obama Offered Trump Four Pieces Of Wisdom In Inauguration Day Letter
Obama begins by congratulating Trump on his "remarkable run", noting that he's now president of everyone and not just Republicans or his base. The former president told Trump to "build more ladders of success for every child and family", as well as to maintain worldwide order. Read More »
Merkel challenger attacks her on migrants in TV debate
Schulz - who left his position as president of the European Parliament in January to run for chancellor - called Merkel's open-door refugee policy a "serious mistake", arguing she should have cooperated with European allies instead. But with nearly half the voters still undecided three weeks before the elections, the straight-talking Schulz had been pinning his hopes on the prime-time TV showdown, hoping to sway millions to his cause and halt a devastating popularity slide. Read More »
Vladimir Putin says Artificial Intelligence is the future of mankind
It is essential to resolve the region's problems through direct dialogue involving all sides without advancing any preconditions (for such talks). Russia and China have created a roadmap for a settlement on the Korean Peninsula that is designed to promote the gradual easing of tensions and the creation of a mechanism for lasting peace and security, the Russian leader added. Read More »
Nine new ministers take oath for Modi cabinet
Prabhu had offered to resign late last month after two back-to-back train derailments, including in Muzaffarnagar in which over 20 people lost their lives. Former diplomat Hardeep Singh Puri , who served as India's Ambassador to the United Nations in NY and Geneva, has been made Minister of State (independent charge) of the Ministry of Housing and Urban Affairs. Read More »
North Korea : Beijing slams calls for new sanctions
Britain formally told the European Union in March it will withdraw from the 28-member bloc, stirring fears in Japan about what the move would mean for companies with significant business interests in the country. The Council, which was created at the end of 2013, consists of Prime Minister Shinzo Abe and key ministers. Prime Minister May is visiting Japan this week and is expected to discuss a post-Brexit trade agreement with Japan's prime minister Shinzo Abe. Read More »
Russian Federation lashes out after Trump orders diplomatic posts closed
Meanwhile, Russia on Saturday summoned the top usa envoy in Moscow to protest a search it says American officials are planning at a diplomatic facility in Washington that is due to be shuttered. She claimed Russian staff and their families who live at the consulate were ordered to leave the building for 12 hours Saturday while "US secret services" search it. Read More »
North Korea Is Closing In On A Sixth Nuclear Test
That followed the test launch of two long-range ballistic missiles in July in a sharply lofted trajectory that demonstrated a potential range of 10,000 km or more that would put many parts of the USA mainland within striking distance. South Korea also held a live-fire drill simulating the destruction of North Korea's leadership. Britain's foreign minister Boris Johnson called the nuclear test "reckless" and a "provocation" while French President Emmanuel Macron urged the United Nations ... Read More »
China starts radiation monitoring at North Korea border
Their words and actions continue to be very hostile and unsafe to the United States. In the end, the news came through that a test was indeed carried out at 12.29pm local time at the Punggye-ri site where North Korea has conducted almost all of its past nuclear tests. Read More »
Trump Says US Pays N. Korea 'Extortion Money' - What Does That Mean?
The U.S Chamber of Commerce tells its members that the White House has alerted lawmakers that a notification of intent to withdraw could come as soon as Tuesday. The United States has called for concerted action by the worldwide community, to pressure North Korea into abandoning its banned nuclear and missile programmes. Read More »
North Korea Believed to Have Conducted Nuclear test
South Korean President Moon Jae-In called for the "strongest punishment" against the North over its nuclear test, including new United Nations sanctions to "completely isolate" it. The decision to reduce the number of diplomatic staff of North Korea's embassy in Madrid has been made", the document read. In confirmed, the latest test would mark yet another big step forward in North Korean attempts to obtain a nuclear-armed missile capable of reaching deep into the US mainland. Read More »
Palmer Fire in Redlands Area Is 15% Contained at 3300 Acres
The fire is zero percent contained, according to Cal Fire Riverside. Officials did not provide details on the fireworks, nor if anyone was in custody. The Palmer Fire started near Fisherman's Retreat in San Timoteo Canyon around 1:30 p.m. and spread into Live Oak Canyon in the northern part of the county. Read More »
Typical North Korean home goes on show in Seoul
Following North Korea's latest missile launch, President Donald Trump tweeted early Wednesday that "the US has been talking to North Korea, and paying them extortion money, for 25 years". The report follows an agreement made on Friday between South Korea and the U.S. to strengthen Seoul's defenses and Washington gave a nod to billions in arms sales to the country, the White House said, days after North Korea fired a missile over Japan and threatened further launches. Read More »
Air Defense at Front Line of Defending Iran: Leader
He did not mention the location. He said Iran has tested its home-grown air defense system, created to match the Russian S-300. He said troops at the Khatam al-Anbiya base were doing " a very good job " protecting Iran and said having " educated, prudent, courageous and tireless human resources " in the country was crucial for its safety. Read More »
Air Defense at Front Line of Defending Iran: Leader
He did not mention the location. He said Iran has tested its home-grown air defense system, created to match the Russian S-300. He said troops at the Khatam al-Anbiya base were doing " a very good job " protecting Iran and said having " educated, prudent, courageous and tireless human resources " in the country was crucial for its safety. Read More »
Russian Federation accuses United States of illegally seizing its diplomatic properties
Maria Zakharova, a spokeswoman for the foreign ministry, said that USA authorities had told Moscow that they expected Russian Federation to sell the facilities, TASS state news agency reported. The State Department declined to answer additional questions about whether the premises might be searched for intelligence-gathering purposes now that the Russians have left. Read More »
'I'm in this for the long term,' says Theresa May
Asked in May 1987 whether she it would be her last election as leader she replied that she was fighting on a manifesto charting a course to the turn of the century and beyond. But Labour frontbencher Jon Trickett said: "The Prime Minister is deluding herself". The Prime Minister's statement took Westminster by surprise. Read More »
Japan's PM backs the United Kingdom economy after Brexit
Tokyo planned to enhance efforts with Washington to persuade China and Russian Federation to change their positions against an envisaged oil embargo with a new UN Security Council resolution, Japan's Jiji news agency reported yesterday, citing informed sources. Read More »
N. Korea Close to Long Range Missile Capability
He added that North Korea has demonstrated that it is not afraid of any pressure, which leaves other parties with few options. The freshly-released stamps are less visually aggressive to the ones issued following another test launch on July 4, which portrayed warheads targeting the U.S. Read More »
Lawyer: Trump Tower in Russian Federation considered during campaign
Cohen stressed that the plan was abandoned for various reasons. Yet a person familiar with the House Intelligence Committee's investigation into Russia's interference in the 2016 election told the Journal that the letter of intent, which was among the documents that Trump's longtime friend and former personal lawyer, Michael Cohen , turned over to the committee this week, had Rozov's name on it. Read More »
French President Macron faces biggest test over labor reform
The measures are aimed in particular at helping small and medium-sized business by curbing the power of trade unions, limiting unfair dismissal awards and allowing bosses to negotiate working terms and conditions directly with their employees. Read More »
NKorea says it has loaded H-bomb onto ICBM
U.S. President Donald Trump later insisted that " all options " were on the table in an implied threat of pre-emptive military action, while on Thursday U.S. The Ulchi-Freedom Guardian, the 11-day joint military exercises the United States and South Korea completed Thursday, involved tens of thousands of US and South Korean troops, though the exercises were conducted largely through computer simulations. Read More »
Howard pulls biggest point-spread upset in college football history
There is no recorded point-spread on the Appalachian State-Michigan game. No point spread was archived on the game between the Wolverines and the then-Division I-AA Mountaineers. The Rebels started the game flagged for offside on the opening kickoff, and at one point, the officials stopped a play because UNLV's cheerleaders were still on the field. Read More »
Gas prices still rising, many stations empty as holiday weekend begins
This particular Murphy USA station, which usually sees 3-4 fuel deliveries per day, only got one delivery yesterday, according to the manager on duty. Compared to Thursday, the commodity price has already jumped more than six cents a litre in NY, meaning the increase in New Brunswick is likely to happen tonight. Read More »
North Korea quake points to sixth, most powerful nuclear test
On Wednesday U.S. President Donald Trump took to Twitter where he wrote "The U.S. has been talking to North Korea , and paying them extortion money, for 25 years". alliance, as we have done in the past". Abe called the launching of a North Korean missile over Japan earlier this week an unprecedented and outrageous act. Read More »
North Korea: Kim Jong Un watches 'H-Bomb' loaded on new missile
North Korea's state TV announced the country's test of the device meant for an intercontinental ballistic missile (ICBM) was a complete success. People in Seoul watch a TV news report about a possible nuclear test conducted by North Korea. Read More »
Copy-Kluber's 8 innings lead Indians past Tigers
Tomlin has allowed just two runs in his last 10 innings and the Tigers haven't won a game with Bell on the mound since July 17. Kluber is the only real contender to Boston's Chris Sale in the AL Cy Young Award race and he bounced back from a rare loss by holding the New York Yankees to two runs and three hits in eight innings on Monday. Read More »
North Korea claims to have a hydrogen bomb
A hydrogen bomb can achieve thousands of kilotons of explosive yield-massively more powerful than some 10 to 15 kilotons that North Korea's last nuclear test in September was estimated to have produced, similar to the bomb dropped on Hiroshima, Japan , in 1945. Read More »
North Korea 'explosion' points to nuclear test
The president also said South Korea's "talk of appeasement" with its northern neighbor won't work. The bellicose words followed threats from North Korea to launch ballistic missiles toward the U.S. "We will pursue the denuclearization of the Korean peninsula through peace with our allies". The ministry says Russia reaffirms its readiness to participate in negotiations, "including in the context of the implementation of the Russian-Chinese road map". Read More »
UK looking to replicate EU's external trade deals after Brexit
Abe spoke with Trump for about 30 minutes around midnight Wednesday, having already affirmed with the leaders of Australia, Britain and South Korea earlier in the day that they will coordinate closely in putting increased pressure on North Korea. Read More »
RK Singh replaces Piyush Goyal as India's new Power Minister
Nitish is said to have conveyed to the PM that an important portfolio in the Union cabinet may be given to him, BJP sources said. There was no indication as to the changes being made at the cabinet level amid speculation that Modi could appoint a Defence Minister while shifting Railway Minister Suresh Prabhu to some other ministry. Read More »
Wounded Police Officers Out Of Hospital
The other officer was shot in the arm and leg. O'Toole said the male officer, 35, and female officer, 32, were in stable condition with non-life threatening injuries. He said the individual fired on the officers with a "small" assault-style rifle. The bystander is reportedly still in critical condition with a gunshot wound to on her head. Read More »
Top Iloilo drug lord killed in shootout
The operation was carried by joint elements of the Regional Intelligence Division, Iloilo Provincial Police Office, and the SWAT of the Iloilo City Police Office. The PNP has yet to say if the change in Espenido's assignment had anything to do with the death of Prevendido. PNP Chief Ronald Dela Rosa earlier said if he had his way, he would let Espenido stay in Ozamiz City while he is still fixing the drug problem in the area. Read More »


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The Philippines eagerly participates in historic import conference in Shanghai
Among the scores of nations participating at the first China International Import Expo in Shanghai is The Philippines. While The Philippines is a net importer of industrial goods, as the country braces for much needed constitutional reforms as part of the flagship federalist policies of President Rodrigo Duterte, Philippine representatives are looking to promote Philippine made goods at the historic expo. Prior to the first day of exhibitions, Mario C. Tani, the Commercial Vice Consul of The Philippine Consulate General in Shanghai delivered a special message to both potential Chinese customers of Philippine goods and services, as well as visitors in Shanghai from the wider world. Tani stated:
"The Philippine Pavilion is going to be a mix of modern and traditional design. It will showcase the best that The Philippines has to offer in terms of goods and services as well as the deepening relationship and the long and historical friendship between the Filipinos and the Chinese.
China is the number one trading partner of the Philippines now and our exports to China, although they have been increasing at a fast rate, we see that the exports this year have increased 18% versus last year – but it's still not enough to close the trade imbalance we have with China. I believe the China International Import Expo is really the best tool we have this year in helping us to close the deficit.
We look forward to our very good and positive output from the China International Import Expo this November".
The key to increasing Philippine exports not just to China but to the rest of the wider world lies in producing goods that are more internationally desirable and doing so at a price that is affordable by contemporary international standards. In order to do this, The Philippines must modernise its financial mechanisms and industrial infrastructure. Implicit in making such measures work is studying the economic success stories of Asian exporting powerhouses including post reform China, pre-reunification Hong Kong, South Korea, and the financial hub of Singapore.
The Philippines and FDI
The key to success in the majority of these Asian economic "tigers" was an openness to foreign direct investment (FDI) during initial stages of economic modernisation. In The Philippines, President Duterte is well aware of the importance of FDI which is why he recently signed executive order 64 in order to implement modernisation to current FDI restrictions. That not withstanding, the 1987 Constitution's 60/40 rule still prohibits more than 40% foreign investor ownership of most major ventures and projects in The Philippines. Yet within the confines of the anti-FDI Constitution, Duterte has still managed to open up the country to more FDI than any of his predecessors ever had the courage or foresight to do.
According to executive order number 64, the following sectors will now allow for a 100% share of FDI:
— Internet businesses, excluded from mass media;
–Teaching at higher education levels provided the subject being taught is not a professional subject (i.e., included in a government board or bar examination);
–Training centres that are engaged in short-term high-level skills development that do not form part of the formal education system;
–Adjustment companies, lending companies, financing companies and investment houses; and
–Most wellness centres
Furthermore, while previous legislation limited FDI in the construction of locally funded public works as well as the repairs of public works to 20% and 25% respectively, according to the new executive order, construction and repairs of locally funded public works will now allow for a top level of 40% FDI in line with existing Constitutional restrictions.
From 'Build, Build, Build' to Invest, Invest, Invest
Chinese President Xi Jinping is weeks away from an historic visit to The Philippines which will take place after the APEC summit in Papua New Guinea. The visit will encapsulate the blossoming of what Xi called a "golden era in relations" between the two nations and one that has been characterised by Philippine President Rodrigo Duterte in the following way:
"I am into business. I am not going into war. We can postpone that war 100 years from now. In the meantime, I need the resources for my country to make the people comfortable and provide education for the children and food on the table.
It's one-stem and China and the Philippines will bloom, and you and I are in the middle of the flower"
While Duterte's rapprochement with China has already made a mark on Philippine history, his model of joint cooperation with China has now been adopted by ASEAN (the Association of South East Asian Nations) as the model for progress in future dialogue with Beijing over matters relating to territorial rights in the South China Sea.
For The Philippines itself, China looks to invest in up to eighteen separate infrastructure projects that will help to expand President Duterte's 'Build, Build, Build!' strategy to modernise the nation in order to boost trade, create jobs and catch up with ASEAN partners whose domestic infrastructure is far ahead of The Philippines due to decades of political neglect prior to Duterte's 2016 election.
Philippine Budget Secretary Benjamin Diokno has spoken optimistically about the deals that are currently being "ironed out" prior to Xi's visit. Among the substantial projects in The Philippines to be financed by Beijing include: "the New Centennial Water Source-Kaliwa Dam Project, the 581-km. Philippine National Railways (PNR) South Long Haul Project, the PNR South Commuter project from Manila to Los Baños, Laguna, and the Binondo-Intramuros and Estrella-Pantaleon Bridges Construction Projects", according to an official statement from PTV.
Diokno also stated that when Xi visits there is a high likelihood that the Chinese President will offer further aid to redevelopment in The Philippines including for the city of Marawi in Mindanao which continues its recovery process after a sustained ambush from Daesh (ISIS) aligned terrorists.
This comes as both China and Japan look to be engaged in competition for the development of modern rail systems in The Philippines. According to reports, China will clinch the deal to invest in the construction of the $3.21-billion Philippine National Railways (PNR) South Long Haul Line while Japan will underwrite the construction of a much needed subway rail system for Metro Manila.
Duterte's win-win for The Philippines
President Duterte's decision to inaugurate a new era of positive relations with the Chinese superpower has already paid dividends in terms of consecrating an important partnership that will help to ensure sustainable economic development in The Philippines as well as laying the framework for stronger pan-Asian security cooperation over serious matters including the narcotics trade, piracy and terrorism. Beyond this, while difficult to ascertain from simply walking near the locations of future megaprojects, Chinese investment in The Philippines will have a transformative effect on future generations in terms of living standards, quality of social life and job opportunities.
A frequent criticism about any megaproject is that the short term benefits are not forthcoming. Such a myopic analysis however negates the reality that even as long term projects are being constructed, the local economy benefits from growth in industries which naturally arise in order to provide for the presence of a new large scale workforce. Thus, even before the final ribbons are cut on the new projects, the economy will benefit from not only cash injections that allow the projects to get off the ground, but will also see the medium term creation of new industries that flourish symbiotically with the megaprojects in question.
Furthermore, by balancing relations between China, Russia, the United States, Korea, Japan, Turkey, India and fellow ASEAN partners, Duterte's win-win model of diplomacy means that more and more countries are now interested in being a part of the rapid development of national infrastructure in the country.
Taking advantage of Chinese economic openness
At a time when China is taking measures to racially open up its substantial domestic market to foreign goods, now is the time to take advantage of a two-way street involving a new era of Philippine openness to FDI which will result in the country producing more goods that will be attractive to the Chinese market as well as to the Japanese, Indian, European and American markets and also to the markets of fellow ASEAN states and their mutual free trading partners.
If such measures are taken – measures which explicitly require changes to the 60/40 rule of the 1987 Constitution, it can be assured that the 18% growth in Philippine exports to China under Duterte could see an exponential rise in the coming years as Duterte's reformist policies could be further unleashed in order to usher in a new era of Philippine industrial productivity that would be greeted by the millions of eager customers in China and other major target markets for future Philippine exports.
The final step
Duterte has laid the stage for The Philippines to continue to bolster its sources of attraction to foreign investment. However, there remains one stumbling bloc to realising the full potential of Duterte's drive for infrastructural modernisation. The constitutional restriction on FDI in The Philippines is holding back potential future investors from making the most of a modernising Philippine nation. Currently, the so called 60/40 rule as inscribed in the 1987 Constitution prohibits a foreign investor from controlling more than 40% of his or her Philippine based business or construction project.
To understand how the growth rates of a country can skyrocket in the aftermath of inviting copious amounts of FDI and embracing free trade, one needs to examine the statistics of the early years of Lee Kuan Yew's independent Singapore. Between Singapore's (forced) independence in 1965 and the world's first modern energy crisis in 1973, Singapore's growth rate averaged 12.7%. Even when the 1973 oil crisis put pressures on both developed and developing economies, Singapore still managed to maintain an illustrious 8.7% growth rate in the mid 1970s.
In Malaysia under Mahathir, an opening up to FDI saw an average growth rate of 8% between 1986 and 1996. Focusing on the early 1990s, specifically the period between 1991 and and 1995, China's economic growth rate was 11.8% while Singapore held steady at an average of 8.6% while Malaysia was just .1 percentage point behind its island neighbour. And yet during this period when Cory Aquino was "supposed to" modernise the economy of The Philippines, economic growth was a mere 2.4%, just .4 percentage points higher than the 1st world American economy that itself was going through a recession for much of the early 1990s.
Likewise, while China is the world's top industrial producer, the country is also the global leader when it comes to receiving FDI. This reality helps to crush the myth that industrial development and the receiving of FDI are somehow contradictory. The opposite is in fact true.
Although Duterte has achieved sustained economic growth that alluded many of his predecessors, it is important to remember that not long ago The Philippines impeached pro-FDI president Joseph Estrada while former President Gloria Macapagal-Arroyo's economic openness drive was ultimately crushed under the weight of an entangled political system. As The Philippines was besot with the political stagnation of the 1990s and early 2000s, Malaysia, Singapore, China, Thailand, Indonesia and Vietnam continued to forge ahead both prior to and in the gradual aftermath of the 1997 Asian economic crisis.
The reasons for this are clear enough. While Singapore and later China, Malaysia and Vietnam opened up to ever more FDI, in 1987 The Philippines adopted a new constitution which specifically restricted foreign direct investors from having control over more than 40% of their investment (the so called 60/40 rule). By restricting foreign investors to minority ownership, The Philippines became automatically less attractive than its faster growing neighbours.
While to Duterte's great credit, he has managed to manoeuvre through the convoluted political system established by the 1987 constitution more ably than any of his more reform minded predecessors, this simply is not good enough. A country like The Philippines today should not be measured against Singapore and Malaysia's growth rates decades after initial reforms were made but should instead be in a position to aspire to the kinds of mega-growth numbers of Singapore in the late 1960s and early 1970s as well as those of Malaysia in the first fifteen years of Mahathir's time as Prime Minister.
The reason for this is that while growth tends to stabilise in economies that have matured into their new reformist realities, The Philippines has yet to make such reforms. In this sense, from a point of view of economic policy, The Philippines today is 53 years behind Malaysia, 40 years behind China and 37 years behind Malaysia.
Because of this, if a Philippine government managed by Duterte or someone sharing his policies and goals were to preside over a constitution with few restrictions on FDI and likewise if Duterte was leading his government from a unicameral parliament rather than a presidential administration at odds with two bodies of a legislature, the numbers that The Philippines could see today might well be closer to the double digits of growth that Singapore had after its reforms while it would almost certainly break the all important 8% threshold as Malaysia repeatedly did during the reformist drive of Mahathir.
This is why while it is impressive that The Philippines is even breaking the 6% threshold under an outdated and reactionary constitution – this is simply not good enough. President Duterte is doing all he can within the constraints of the 1987 constitution. If these shackles were lifted, there is no doubt that The Philippines would go from a country trying to catch up with itself to one that could replicate the economic miracles of Singapore and Malaysia within the framework of Filipino aspirations and cultural characteristics.
Duterte and Xi stand on the cusp of making the most out of a long overdue flowering of Sino-Philippine relations. While other nations now excited about the prospects of further investment in The Philippines, the time is now right to abolish the crippling 60/40 rule in order to make the most out of the spirit of economic modernisation that Duterte has brought to the nation.
Duterte's new executive order is certainly taking the country in the correct direction, yet until the 60/40 rule is fully abolished, the economic opening of The Philippines will remain a work in progress.

subset: commoncrawl


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Meet sweet baby Maxwell! We photographed him at 10 days old and he was such a dreamy baby. His mother couldn't decide which she liked more, the super posed photos or the lifestyle session, so we did both! and I think they came out great! I love that we got a chance to incorporate his nursery, that his proud Dad decorated. Here a tiny little glimpse into this sweet newborn session.
Cheryl Groff is a South Bay - Los Angeles photographer who loves- birth photography, maternity photography, newborn photography, baby photography, kid photography and family photography. You can find her at her studio, located in upper San Pedro, near Palos Verdes, but she serves the South Bay area (Torrance, Redondo Beach, Palos Verdes, Hermosa Beach, El Segundo, Long Beach and beyond) as well as Los Angeles and Orange County. www.southbaybabystudio.com


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10 ways TV wrongly depicts the PR industry
Pop culture turns its window into most careers into a fun house mirror, of course, but public relations gets glammed up a bit more than most others. Set down your mojito, and take a look.
When it comes to public relations, pop culture has it all wrong, and that makes for a sad state of affairs when PR professionals try to counter television's inaccurate depiction of the industry.
Shows like "Power Girls," "Sex and the City," "House of Cards" and "The Newsroom" have misled viewers into thinking that public relations is solely about looking good and schmoozing your way to the top.
The reality, however, is that the characters on these shows are not the standard, nor do they accurately represent the actual job at hand.
Here are some common PR misconceptions that TV perpetuates:
1. PR is an all-girls club. Unfortunately, one of the biggest and most rampant myths about PR professionals is that they're all women. TV shows such as "The Hills" have promoted this stereotype, which serves only to repel men from the field. This, in turn, leads to an underrepresented male demographic and perspective. PR is an excellent field for businessmen to enter and excel in, and it's certainly not exclusive to women.
2. PR is fluffy. Most TV shows only showcase fluffy aspects of the job, such as meeting clients for drinks or networking through cocktail parties. In reality, PR involves a host of demanding activities, including advertising, fundraising, and internal and external communication.
3. PR professionals are style icons. Though some PR types wear designer clothing and drive Porsches, that's not the typical lifestyle for most PR professionals. Fashion sense and salaries obviously differ, but PR experts must balance comfort with professionalism. Designer accessories can take the focus off the client, and PR is not synonymous with walking the red carpet. Modern and sleek business clothes—not Louboutins and Gucci—are the norm.
4. PR is all about schmoozing. The most classic television depiction of public relations is the schmooze, with PR professionals rubbing elbows with elite players in an effort to win them over. Though this depiction can advance storylines in television dramas, it's not realistic. PR is defined as "the practice of managing the spread of information between an individual or an organization and the public." Most PR execs don't have time to kiss up to celebrities and CEOs; they have important work to handle.
5. PR is all about lying and spinning the truth. PR professionals have a bad reputation as liars thanks to the numerous TV shows that promote this unfair notion (thanks, "House of Cards"). In reality, honesty is the best policy in public relations, as the public responds far better to transparency than to smoke and mirrors.
6. PR professionals only work in fashion and entertainment. Sure, some PR professionals work in the entertainment or fashion industries, but those aren't the only career options. Many companies now use PR-savvy professionals to help with their social media profiles and interactions, and every company (large and small) relies heavily on image and communication, both of which require excellent PR skills.
7. PR professionals must look perfect. It stands to reason that TV's depiction of a female-exclusive PR environment would also center on impossibly good looks, but in reality, PR is not all about appearances. There's no beauty requirement to enter the field, contrary to what "reality" shows such as "The Spin Crowd" portray.
8. PR is made up of only young professionals. Either PR types retire extraordinarily early, or older professionals in the industry are simply not represented in pop culture. If you guessed the latter, you're correct. "Sex and the City" did offer a glimpse of a mature Samantha Jones teaching her young PR counterparts a thing or two, but the prevalence of characters over 30 in the industry is sorely lacking when it comes to prominent television shows.
9. All PR jobs are luxurious. One common misconception is that PR is full of big names in entertainment, sports, retail and fashion. The lavish world of rubbing elbows with CEOs on yachts is a nice idea, but most PR insiders know that the industry is more down to Earth than television shows like to admit.
10. PR professionals aren't business-minded. For those in the PR industry, the fallacy that they're all just a bunch of event planners is perhaps the most frustrating of them all. The public relations field requires a great deal of research, insight, attention to detail, awareness and overall management skills that are wholly indicative of business know-how. To say otherwise is simply disrespectful to the entire field and undermines its essential function.
These myths about PR are abundant, but industry professionals know the importance of their work and the value that PR brings to a company. As Ronn Torossian once said, "PR is a mix of journalism, psychology and lawyering; it's an ever-changing and always interesting landscape."
Kayla Matthews is a productivity blogger with an enthusiasm for green initiatives and promoting the betterment of society. You can follow her on Google+ and Twitter—or at ProductivityTheory.com—to get updates on all of her latest posts. A version of this article originally appeared on Muck Rack, a PR platform that enables companies to pitch story ideas to the right journalists, monitor what's being said about their company in real-time and track the impact of PR campaigns.
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Learn the skill of creating a hand tied bouquet in a natural, organic style.
We'll be using an array of beautiful blossom branches, late spring blooms and a mix of seasonal foliages.
This workshop will give you the confidence to display your flowers at home in a creative, thoughtful style.
We'll be teaching you the importance of conditioning your flowers, how to select flowers that work in harmony together and the skill of creating a hand tied bouquet.
All flowers and equipment are supplied by The Bloomery and you will go home with your bouquet.
Light refreshments will be offered throughout the evening.
Groups are kept to a minimum.
Price: £65 per person
Booking: Please email us (you can do this on our contact page) or call the shop to arrange you space over the phone. Please note spaces are limited.
Date & Time: Thursday 6.30pm to 9.00pm


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Seven year old Berkhamsted lad Ross Geary is following in his marathon dad's footsteps by preparing to take part in the Berkhamsted Rotary 5 mile fun run on Sunday 1 March.
A pupil at Greenway School in the town, Ross, who is running in aid of The Hospice of St Francis, has been inspired to run by his dad Simon, who regularly runs marathons to support the charity and has raised well over £3k to date.
Ross is already sprinting ahead with both his training and fundraising, collecting £150 in one day and is hoping to raise at least £250 for the Hospice. He's been out running with his dad at the weekends and during half term, participating in 5km park runs together and taking to the streets of Berkhamsted to practise
Simon Geary, comments, "I am just so proud of Ross! He loves to run and puts all his energy into it – in fact it's the only time he stops talking!! I'm proud he's chosen to run for the Hospice, which is such a fantastic place and a real asset for our town.
"Because of his size we've encountered a few challenges and were all in hysterics when he put on his purple Hospice running vest and it touched his toes! Luckily his Nana has been kind enough to shorten it so he doesn't trip up round the route! The only problem we now have is that his feet are so small and he still wears velcro trainers so we don't know how we will attach his timing chip– we might have to use cable ties!"
Fran Martin, Senior Community Fundraiser at the Hospice adds, "We're chuffed that Ross is running for us with his dad and we are grateful to Berkhamsted Rotary for raising money for us once again at this popular town event. I also wanted to say thank you to our 30 Hospice volunteers who will be marshalling along the route this year and ask all runners to look out for our Hospice stand where they can find out about more about our own fundraising challenge events!"
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"Storytelling is essential because it determines whether we're optimistic or pessimistic about science being able to solve our problems." Jessica Fox on why science needs storytellers.
Science and storytelling are not often seen as natural bedfellows. Stories are more commonly associated with the make-believe, told for purposes of entertainment or escapism. Cast as being a million miles apart from the disciplinarian, truth-seeking nature of science. But in reality science and storytelling have a great deal to offer each other, at least when it comes to the communication of science. In this week's episode of the Research Comms Podcast we'll be exploring how storytelling can help drive clear communication of scientific ideas to all kinds of audience. And my guest, who will be helping me do that, is Jessica Fox: writer, filmmaker and science storytelling consultant. We speak about how she got into the world of science storytelling, why stories resonate with us so deeply, and how researchers can harness the power of story to engage people with their ideas.
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How did you end up working at NASA as a storyteller?
NASA was looking back to the ancient art of storytelling to help them with some very modern problems. It was hiring artists, like me, to come in to find innovative ways to help the organisation communicate. It's a distributed company, which means they have about thirteen campuses all over the U.S. and all those different campuses across the US have to coordinate for one mission and, in order for mission success to happen, communication is key. So, if one campus is creating one bit of the rocket, another campus is doing something else and then you have the tiers of different specialties within NASA, who all have their own language and way of communicating. You know, the engineers and the biochemists, and then you have the administrators and project managers, and then you have politicians, so communication is absolutely essential for these missions. And they were just trying to find better ways of communicating because when they looked at lessons learned from past missions, especially where there was a loss of human life - which you can't get greater stakes than that - they found they happened because of communication problems. So NASA is an amazingly proactive organisation, they're innovative, and they decided 'actually let's hire some people who are really good at communication, like storytellers, to come and help us', so that's what I was doing there.
I was running workshops and collecting stories and finding their communication problems and trying to find solutions for them. And one of the things we did was, we hired one of my favourite storytellers in the entire world, named Jay O'Callahan - if anyone is interested in storytelling they really need to know about his work - he is an oral storyteller, so he's someone who doesn't write anything down. He's a storyteller with a big 'S', doing it the old school way. He lives within a community for a while, collects the stories within the community and then creates something like an artwork, sometimes a fictional story that speaks to the heart of the community and tells it back to them. It's a great way to reflect group identity and the lessons that a community has learned. It's an incredible thing and NASA was very fortunate to have him, so they hired him for a massive anniversary and he lived there for a year, and he went around the country and his final story is available online. And it made Buzz Aldrin cry, which I definitely think should be on the front of his CV!
Stories have always played an important part in human culture. Why are stories and myths so important to us?
I should say first that I love the scientific method, I will just put that out there! I don't think feelings or stories should be in the scientific method, I think it's awesome the way it is and I think science is incredible. But in terms of playing with the ideas that come out of science, our modern culture is far more rigid in the way we define disciplines than it was in the past. So, if we look at some myths, for example in terms of archetypes, we have Daedalus, he was one of the first artist-scientists, he was in Greek mythology, he created the Minotaur. And even in history we have people like Leonardo da Vinci, we call them polymaths but it wasn't unusual for someone to have to flex muscles in all those kinds of different disciplines. It's only today that we've get slightly lopsided in terms of what our specialties are. And so being well versed in what makes a good story, and how to tell a good story matters. When I lived in Hawaii people would say "we talk story", which is basically to have a conversation.
So we are natural storytellers, everyone's a natural storyteller, they have their cadence and their own rhythm, they're just not aware of it. It's how we communicate with each other, and people love stories. I've never met anyone who doesn't. It's primal, it's the way we relate, and create empathy, and learn lessons, and remember our history, and communicate anxiety, and look to the future in terms of aspirations and what we want to build. What we get out of stories…Joseph Campbell the great mythologist who helped create Star Wars and has amazing books, he always said that a functional mythology should incorporate the science knowledge of our times, so he really believed that for a story to be a proper mythology, and a modern mythology, it needs to incorporate the world as we know it.
So, he looked at the development of stories in the evolution of human society and looked at how our boundaries and horizons defined where our stories came from. So the hunter-gatherer societies looked at where the Sun was rising and setting; as time evolved a lot of our attention looked towards the land that was beyond our own, then we started looking at the micro when we got microscopes. So, nowadays I think Joseph Campbell - and this is the reason why he helped write Star Wars - his call to arms was asking 'where are the boundaries of our visible horizons?' and he really believed that they were in space. Now people might argue they could also be in the Large Hadron Collider and those boundaries of what we can see and what we know. But he really always believed for a mythology to function it needs to incorporate the science knowledge of our times and he felt that what stories did for us was 'communicating the experience of being alive'.
How can science research organisations benefit from exploring their own stories?
A lot of science work has the challenge that because the concepts are often so complicated laypeople like me - or even politicians who have five minutes to understand something and are in charge of legislation - the science can be very difficult to understand. I had the honour of being able to be another resident storyteller recently at the Synthetic Biology Lab at Edinburgh University and they're doing really complicated work with the human genome and synthetic biology. I did not do well in my biology class at school, so if they can explain it to me then they really could explain it to anyone! And they have to be able to explain it because not only is it a requirement for government funding that you have to do public engagement but the people who are affecting policy, affecting where we want to go, they also need to understand it in about three minutes because they don't have a lot of time. And politicians should be far more well-versed in science than they are. So that's number one, being able to communicate what you do is important for the survival of what you do.
The second thing is about the aspiration about where we're going, and understanding why you're doing the work you're doing, and where you want to take the work that you're doing.
And then the third thing, quite simply, is dealing with anxiety, and dealing with communication issues, and dealing with people. Robots are not doing science work, it's people doing the science work, and people are flawed and they bring in their anxieties with them from their daily lives, and they might have personal issues with people at work. And the more you ask scientists to tell stories, the first stories they come up with are often nightmares. Because there is nowhere for them to let out the anxiety about what they're doing or the pressures.
That was going to be my next question, about the process that you go through when you go into an organisation. It sounds like maybe the first step is acting as kind of some sort of unofficial therapist?
The first thing I do is make sure I know what the organisation wants, so I go there and just listen and really hear about what their goals are. Sometimes they don't want to know what the anxieties are that are going on in there, I totally get that, so that's fine! Sometimes they just have a mandate to do some public engagement and that's all they want to do, sometimes they want to understand what the culture of their organisation is. And a lot of the time it's led by grant requirements but then they get a lot more out of it than they realised they would, once they start. At NASA purely it was about increasing communication and making sure it leads to mission success and they they had their own matrix about how they felt that went. I think creating a story that every single person at NASA knows verbatim, like that traveling oral story is probably the best thing that they could could have done.
And how do you identify and tease out the story for each person or institution you work with?
I do call it "nerd whispering", which I have to stop doing because I don't think the clients like it that much! If I'm going into a private organisation that's not grant-funded and they're developing a technology, then they're probably looking for help with their brand. In those cases I'll go in and listen to them and I help tell them what their story is. A lot of it's about reflecting what I'm hearing and focusing on what lights up those lights that signal what story is. It's emotional, it may have metaphor or simile in it, it speaks directly to what they do, and it's easily communicable. And it makes me feel not bad. It doesn't have to be a purely positive story but if it's a meme, if it's something that's self-propagating and gets out there, it can't make you feel like s**t essentially. It has to be accurate and they have to be happy with it when they say it in their own words, they have to recognise it and say "that's exactly what we do, that feels right to me", so that is a lot of the work I do with private companies.
With organisations like NASA or the Synthetic Biology Lab, recognising what their story is, I'm a lot more comfortable getting the scientists to tell their own story because they are the people who make up that organisation. And they're not trying to sell anything, they're really just trying to identify who they are and what they are, and doing that's a lot more of a complicated process. At NASA I did this and at the Synthetic Biology Lab I did this, I'd spend about six months just getting to know them. Getting to know scientists my favourite thing to do is - have you ever seen MTV Cribs? - my favourite thing to do with scientists is to go into their office and be like "tell me about that!", they have such fun things, I love it. So I start getting to really know them and you know I can't put my finger on this but you start getting the shape of a person and the quality of them and what kind of stories they contain and after a while you start figuring out what stories might be powerful for people to hear.
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If you'd like to contact Jessica to find out more about her work and how she helps science organisations tell their stories you can reacher her on Twitter at @filmfoxwrite
And don't forget to check out her novel 'Three Things You Need to Know About Rockets'
related posts
Peter Barker is the Director of Orinoco Communications, which he started in 2016, having spent over ten years working in broadcast television as a documentary producer/director.
He specialises in the digital communication of research in science, the social sciences, humanities and arts.


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American Gems: Imogene & Willie
photos courtesy of imogene & willie
A good pair of denim jeans is not only an essential found in every American's wardrobe, it's a requirement. Denim's ubiquitous influence reverberates across all genders and styles from 90s era mom jeans to today's skinnies. It's true that with the right fit, a woman can bring a man to his knees.
While most think of Levi's, Nashville-grown brand Imogene & Willie's cult following is helping the company carve its own niche for a long-term run. Started in 2009 by husband and wife duo, Matthew and Carrie Eddmenson, the Imogene & Willie story reads like the lyrics of a Johnny Cash and June Carter Cash love song with denim at the center of it all:
"we wanted to make something that would last.
we wanted to make things in the usa.
we wanted to create a space to share.
we wanted to build community."
Stepping inside Imogene & Willie is a beautiful reminder of just why denim is the fabric of America. In a restored 1930s gas station, distressed wood and vintage rugs make way for Imogene & Willie's rustic denim, tees, and wares. It's relaxed, tough, and rooted in tradition. And at the same time, it's rebellious and richly layered.
When asked his definition of paradise, Johnny Cash famously said, "this morning, with her, having coffee." If a young Johnny and June were around today, what would that morning coffee together look like?
We'd like to think that June is already up when Johnny finds her in the kitchen. Johnny stops for a moment and leans against the doorway as if his body wasn't fully ready to climb out bed just yet. Not noticing Johnny in the doorway, June sips cautiously from the coffee cup clasped between her hands and gazes out the kitchen window at something in the distance. Barefoot, June is wearing her favorite pair of Imogene & Willie jeans (most likely the 'Lottie Kennedy') and an oversized vintage tee (maybe it's from Johnny's first tour or maybe it's just one she had lying around). Her face is bare, and her hair is a little messy from a good night's sleep. There's no frills. There's no fuss. It's in that moment, Johnny is smitten all over again.
...That's how we see it, anyways.
Like the best country love songs will tell you, certain things get better with age. A love like Johnny and June and a pair of denim blue jeans, we believe in having both.
What: Imogene & Willie
Why: Vintage Americana with modern approach
Essentials: Lottie Kennedy, vintage print bandana, graphic print tee
Locations: Nashville, Los Angeles, Portland
Don't miss: Song + Supper, a series of backyard gatherings featuring local musicians and food trucks


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What do you think of when you imagine an owl? Do you picture a white bird perched on a branch in a snowy field? Or maybe you think of a cartoon version with glasses and a chalkboard. If you watch this video, you might think of the animals as spunky dancers. The point is, owls are mysterious creatures and they are viewed in many different ways. But what are they really like?
Photographer Sasi Smith wanted to answer this question through his work. Sasi lives in Thailand and wanted to show how owls live in the wild. His task was daunting – owls are notorious for being incredibly difficult to photograph because they are nocturnal and have a talent for blending into the background. Nevertheless, Sasi was determined to capture these beautiful animals on camera.
So, Sasi traveled the globe to find owls in their natural state, and share them with the world. The end result is simply stunning. Keep scrolling to see his jaw-dropping photos.
His goal was to capture not only their appearance, but also their personality.
His photographs show just how diverse owls are.
They come in every size, shape, and color.
They can be large and blue …
… or small and yellow.
His photographs show that owls are powerful hunters.
Or they can be nurturing mothers.
Above all, Sasi showed just how gorgeous these animals are.
So, next time you think of an owl, you can remember these photographs and thank the work of Sasi Smith.
If you know someone who might like this, please click "Share!


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Ways to Hone Your Science Skills for the GED Science Test
You will want to make sure you are prepared when you go in to take the GED Science test. When taking the test, you have 90 minutes to answer approximately 50 questions in the following science content areas:
|Content Area
|Percentage of Questions
|Life science
|Physical science (physics and chemistry)
|Earth and space science
About half of the questions involve reading science-related passages, and half involve extracting information from and interpreting visuals — graphs, tables, charts, and diagrams.
While the GED Science test doesn't require in-depth knowledge of science topics, it does require science aptitude — skills that enable you to process science-related information presented in different formats on the test and use it to choose or enter the correct answers. Specifically, these science skills fall into the three groups covered here.
Analyze scientific and technical information, evidence, and arguments
To perform well on the GED Science test, you need to be able to read with a critical eye and express your thoughts clearly in words. Specifically, you must demonstrate an ability to do the following:
Read and understand science-related reading passages.
Deduce the meaning of science symbols, terms, and phrases based on the context in which they're used.
Reconcile scientific findings, conclusions, and theories.
Write coherent, short answer responses that cite evidence from one or more reading passages to support your claims.
Apply scientific processes and procedural concepts
A significant portion of the test requires a fundamental understanding of and ability to apply the scientific method — the process that scientists follow to draw conclusions and make predictions about natural phenomena. In this area, you must demonstrate mastery of the following skills:
Draw conclusions from data or evidence.
Predict outcomes based on data or evidence.
Recognize a hypothesis — a proposed explanation for a condition or occurrence that can be tested and either proved or disproved. You may also need to refine a hypothesis.
Design an experiment or scientific investigation to test a given hypothesis.
Analyze the design of an experiment or other scientific investigation and identify possible sources of error and/or improve the design to reduce or eliminate errors.
Grasp scientific models, theories, and processes and apply them to certain scenarios.
Determine whether certain evidence supports or challenges a conclusion or theory.
Interpret scientific data and use it to reason out answers
Although the GED Science test doesn't require a great deal of expertise in math, it does require an ability to interpret raw data and use it to draw reasonable conclusions and predictions. Specifically, you must be able to demonstrate an ability to do the following:
Describe data using statistical terminology, such as relative frequency, mean, median, mode, spread, range, percentage, and average.
Use formulas from scientific theories and laws to calculate unknown values when provided with the formula and the known values required to perform the calculations.
Interpret and express data visually; for example, you may be required to extract data from a graph or plot points on a graph.
Express scientific information or findings numerically or symbolically.
Calculate the probability of a certain event or series of events.
Solve scientific problems through the use of counting techniques and permutations.


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A Simple Tip To "Maintain Financial Dignity" As A SAHM
In the post-college chapter as paychecks grew larger, money felt delightfully empowering. I occasionally look back on that time, wishing I could swap out the excessive number of shoes for savings. In leaving my job in my 30s for consulting, then motherhood and blogging, I've left that breed of independence on the table for the time being. I've become, in the financial sense of the word, a dependent.
That identity is a challenge for me and I know for many other girlfriends, who either worry about or experience that change when they make the choice to adjust their career and salary for time at home, a flexible role or entrepreneurship.
The experience of adjusting from a dual income family is so layered with the personal emotional impact of parting with a salary combined with the larger lifestyle impact on your household, it is impossible to expect a partner to put you completely at ease no matter how supportive they want to be or usually are. In reading more about feeling financially secure as a couple and as an individual, the key seems to be agreeing on your collective family needs and how to accommodate your individual needs and wants.
Shaleen Title was a lawyer before becoming an entrepreneur and then moving into stay at home motherhood for a period of time. She wrote a candid piece for Daily Worth about maintaining financial dignity. Her and her husband's respectful financial relationship hinged on creating a monthly "amusement fund" for both of them for extraneous expenses with a no questions asked rule. They may have adjusted the budget when the household income changed but not their share or access. Shaleen cites the example of justifying a $26 eye pencil from Sephora but for some women it's vacations, outings with friends or even their home that they don't feel as entitled to enjoying. Shaleen says a respectful, mutually agreed upon budgeting system allowed them to feel like true partners in managing the household income even if for a time, it was one person contributing financially and the other contributing in all the other ways.
I've been challenging myself to understanding our family finances better as it is such a key element to marital and mental health during job and life transitions. Relatedly, I've become more interested in the Purple Purse foundation (represented by Kerry Washington!) committed to protecting women, most commonly stay at home mothers, from a different kind of domestic violence that emerges in households in the form of financial abuse. To read more about Purple Purse or get involved, pop over here.
Have you struggled with your financial identity in making changes after parenthood? Do you have conversations or tips to get comfortable with the changes? I'd love you to add them in the comments! xo
Source: I Maintained My Financial Dignity As A Stay At Home Mom


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Want to get Jacked? Muscle Builder 5.0 will give you the ripped, toned, muscular body of your dreams. Structured to grow/build muscle, MB 5.0 - "Phase I" is the perfect set of gym workouts for intermediate/advanced lifters looking to get jacked.
After Phase I there are two more Phases (II and III) that will continue to challenge you and your physique to the limits! With additional nutritional information this program is perfect to get you the muscular body you have always wanted. Beginners should spend one month training with the Muscle Builder 5.0 "Back to Basics" workouts before trying Phase I. Phases II and III are COMING SOON!
This program contains some basic nutrition and goal setting info as well.
See the Workout Notes Section for details. This program contains a basic nutritional info guide that explains the food portion of your success.
** Please Read the Disclaimer at the bottom of this section before beginning this program. **
Don't forget to also follow Armstrong Fitness on Facebook - www.facebook.com/armstrongfitnessinfo **
"PHASE I" OF THE MUSCLE BUILDER 5.0 IS MEANT FOR INTERMEDIATE/ADVANCED LIFTERS – IF you are a BEGINNER PLEASE go back and perform "BACK TO BASICS" first before starting "Phase I".
** WORKOUT INSTRUCTIONS are found below the BASIC INFO GUIDE. These instructions include important information on REST time frames, WEIGHT selections, TEMPO of lifts, etc. AND it outlines WHICH exercises are SUPERSETS, etc.
1) Goal Setting and Tracking Progress...
In order to see the best results when it comes to getting the body you desire "Goal Setting" is a very important component.
How can you work towards something (ie. training at the gym everyday) if you aren't sure exactly what that is?
So at Armstrong Fitness we strongly suggest you set goals to work towards. From "Training Specific" - such as I want to be able to bench press 200 pounds... to "Body Specific" - such as I want to weigh 200 pounds and have 15% body-fat.
Another thing to consider is to record your weight (weight yourself in morning before eat or drink anything and with little to no clothing on) and take "BEFORE PICS" before beginning this program. And to do the same thing every month along the way to track your progress.
For more help with this you can purchase a Goal Setting and Nutrition program from Armstrong Fitness by either contacting us directly here on Gym Nut or by emailing firstname.lastname@example.com.
2) Nutrition ...
This program is designed to build lean muscle mass – giving you the body you have always desired. How big you want to get is up to you. As with all training programs for the best results DIET makes up a HUGE piece of the puzzle.
Water consumption is also very important. You should be consuming water all day. And you should be consuming water previous to your workout, during, and after - not just during.
Gaining weight, just like losing weight, comes down to the basic principle of: **Calories IN vs. Calories OUT** So in order to get bigger you must consume more calories than you are burning off.
A healthy rate to gain or lose weight is 1 to 2 pounds per week. Gaining weight at this rate - by eating the correct things will allow you to put on mostly muscle. 1 pounds is equal to 3,500 calories and 2 pounds is equal to 7,000 calories. So in order to gain 1 or 2 pounds per week you will need to be consuming an additional 500 to 1000 calories per day.
With that being said it doesn't mean you can just eat whatever you want if you specifically want to pack on more muscle than fat (unless of course you have one of those crazy genetic bodies that struggle to hold onto fat - but even in that case you still won't be as healthy as you could be internally if you are just eating whatever you want) you will need to eat whole foods (PROTEIN, CARBS, FAT) in specific amounts.
Also there is a hypertrophic window (time right after working out - best within half an hour) where you should be consuming protein and when you can consume simple carbs like sugar to feed your muscle and it's growth.
There are a lot of different ways to calculate how many calories you need (your daily caloric needs) - but a basic rule of thumb when you are trying pack on muscle and size is to consume your body weight X 18-20+ calories/day. So for example if you weigh 200 pounds but want to pack on muscle / size – on average you would have to consume between 3600-4000 calories.
The structure of your diet in terms of MACRO nutrients is also very important. A good structure to follow to build muscle while also keeping your fat percentage low is a DIET breakdown of 50% carbs, 30% protein, and 20% fat. And when we say carbs we mean complex carbs like oatmeal for example - not sugary chocolate bars.
There are examples of things that are better for you in each of the three categories - for example stay away from Trans Fats, a ton of sugar, and certain types of protein. 1 g of protein per pound of body-weight is a common mark to shoot for protein wise. Some people require more than this and others decide to consume less. When muscle building is the goal most people will be consuming more than this amount. Also in order to build muscle you need to have a positive nitrogen balance. This is accomplished by consuming enough protein.
There are also other factors such as body type, genetics, and things like the amount of proper rest/sleep you get that can affect how much you can grow your muscles.
If you are considering taking a pre-workout it is suggested that you simply drink Green Tea 45 minutes before a workout to get a little kick.
Getting a correct amount of sleep and rest between workouts are also very important for muscle recovery and growth.
For a diet that specifically matches this program (along with a lot more info in regards to good eating choices, body type specific tips, and choices you can make for natural foods rather than supplements, etc.) or for a completely custom diet designed with all of your calculations completed please message Armstrong Fitness here on Gym Nut or by emailing firstname.lastname@example.com ...
A main focus during all of the phases of this program are using proper form and technique. Without building these up properly you are exposing yourself to possible injury and you won't be able to build muscle the way you want to without it. Focus on getting form and technique correct!
Besides your warm up - IF YOUR MAIN GOAL is packing on MUSCLE than don't perform any additional Cardio during your training. However if you are trying to lean out and burn fat while building / maintaining muscle than feel free to add in some additional cardio.
WARM UP for all of these workout days is the same - simply chose a cardio exercise and perform that movement for 5 to 10 minutes - to a point where you are warm, sweaty, and ready to train. You should also do arm roll outs, shake your body out, and feel free to do any other dynamic stretches you need to get your body loose. You should also do a very light set of the first exercise for that day - either body weight or just the bar type of stuff for enough reps to get your joints also warm and ready.
Each PHASE IS PROGRESSIVE - this means we are going to be constantly upping the amount of weight we use to train with.
The TEMPO for each lift should follow the pattern of 1 second "Up" (concentric contraction = positive movement) and 2 seconds "Down" (eccentric contraction = negative movement). Explosive but controlled. For each exercise you want to select a weight that is around 80% of your 1 RM. If you are unsure what this number is simply select a weight where if you were to perform the outlined number of sets and reps than on the final set you would barely be able to completely the last rep. And then as you work your way through this program by getting stronger you can add weight to each exercise so you stay around that 80% mark so you are just barely finishing off that final rep.
"PHASE I" There are 5 workout days during the week. After completing the warm up described above you will work through your workout exercise by exercise performing as many sets for the desired number of reps outlined. Each Day has a slightly different set up but will involve regular sets (you work through that exercise set by set and then move on to the next) and supersets (two exercises are paired together where you perform the first exercise followed directly by the next exercise to complete a set – then you rest and repeat until all sets are finished and you move onto the next exercise(s)).
You should REST between 2 to 3 minutes between each SET on each Day.
It's also a good idea to perform a light cool down and stretch after each workout. Here are the breakdowns
DAY by DAY in terms of regular sets and supersets.
Exercises 1, 2, 11 are all regular sets.
Exercises 3 + 4, 5 + 6, 7 + 8, 9 + 10 are all supersets.
Exercises 1, 2, 9 are all regular sets.
Exercises 3 + 4, 5 + 6, 7 + 8, are all supersets.
Exercises 1, 2, 3, 4, 9 are all regular sets.
Exercises 5 + 6, 7 + 8, are all supersets.
DAY 4 = Exercises 1, 2, 3, 4 are all regular sets.
Exercises 5 + 6, 7 + 8, 9 + 10 are all supersets.
DAY 6 = Exercises 1, 2, 7 are all regular sets.
Exercises 3 + 4, 5 + 6, 8 + 9, are all supersets.
And as mentioned above if MUSCLE GROWTH IS YOUR NUMBER ONE GOAL / PRIORITY than don't add in any additional Cardio.
**DISCLAIMER** Make sure you see your physician before starting any exercise or nutrition program. If you are sedentary, have high cholesterol, blood pressure, diabetes, are overweight, or are over 30 years old you must have a complete physical examination before beginning any exercise or nutrition program. Please discuss all nutritional changes with your physician or a registered dietitian. By moving forward with this program you are taking personal responsibility for your own health and safety. Neither Armstrong Fitness, nor Gym Nut will be held responsible or liable for any injury, health issues, etc. sustained while exercising at your home, gym or elsewhere Or any issues caused by following a nutritional plan purchased. Although this program is designed to get results there are sometimes unforeseen factors that cause some people to see better results than others. And we are in no way responsible for your total amount of weight gain, weight loss, etc.
One of a selected OFFICIAL GYMNUT TRAINERS
With over 10+ years of experience, at Armstrong Fitness we know what works and what doesn't!
We only offer top notch programs that will allow you to reach the fitness goals you desire (All of our workouts also contain at leat some diet and nutrition info - some contain full nutritional guides).
We have been providing online training for over 6+ years and know exactly how to communicate things so all of your questions are covered.
We truly believe that "Hard work, training right and eating right do yield results - you just have to stick to it!"
By checking out our "workouts" below you will see we have training programs and diets available for any and all fitness/body composition goals/situations. You can unlock almost all of these programs/diets for free by sharing them via social media.
We promise you won't find any other programs on GymNut that will offer as detailed instructions and information included with their programs.
For additional info and Customized Plans please contact us here.
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Additional Info:
We are the creator of the "Body Fit" Program - which was converted into an ACL injury prevention training regime at the University of Western Australia and is currently being used by the Autralian Women's National Field Hockey team, the Australian Women's Rugby Team, and others. If you are involved in any sports teams (particularly those with female athletes between 14-25 contact us and we can get you this program - female athletes in the age range mentioned are at the highest risk for ACL damage and this program has been scientifically proven to help prevent injury. It can also be used to prevent the same injury for male athletes as well - it's just females are more at risk).
We have a strong belief in using scientifically proven methods, along with personal results and tailoring. With an Honours Kinesiology background and education from one of the top KIN schools/programs in the world we pride ourselves on understanding the science behind everything we promote and are working to constantly learn new things/new techniques/new styles of training and eating to help maximize our clients results.
We think of every body composition goal as a science experiment with your body and want to educate you on how to get there.
Influences / Inspirations include:
Scientifically = Dr. Stuart Phillips, Dr. Martin Gibala, and Dr. Johnathan Little.
Historically = Arnold Schwarzenegger, Franco Columbu, and Mike Mentzer.
Current = Tom Venuto, Tony Horton, and Greg Glassman.


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What happened
Shares of Yamana Gold (NYSE:AUY), a gold and silver mining company with a half-dozen operating mines located between North and South America, suffered a meltdown and plunged as much as 10% during Friday's trading session after the company announced its fourth-quarter and full-year operating results before the opening bell.
So what
For the fourth quarter, Yamana produced a net loss of $355.4 million, mostly on account of a non-cash impairment charge of $381.6 million. If this non-cash charge is taken off the table, Yamana produced an adjusted profit of $0.01 per share, which compares favorably to the adjusted $0.01 per share it lost in the prior-year quarter.
Sales for the quarter totaled $484.4 million, which was a 10.3% increase from Q4 2015. Though revenue was higher, and Yamana benefited from higher underlying spot prices compared to the year-ago quarter, gold production slipped by 18,000 ounces and silver production was lower by approximately 300,000 ounces, from Q4 2015.
Comparatively, Wall Street had been looking for Yamana Gold to generate $489.8 million in revenue with a $0.02 adjusted profit per share. This means Yamana slightly missed both the top- and bottom-line estimates.
Yamana also provided forward-looking guidance for years 2017 through 2019, with the expectation that production will see a nice expansion with the silver-heavy Cerro Moro mine coming on line in early 2018. Yamana anticipates that as Cerro Moro and other expansion projects, such as Chapada in the Suruca development, come on line, its costs will fall dramatically and its cash flow will expand quickly with the increased production.
What might Wall Street not be too pleased with? Yamana doesn't appear to have a lot on the table over the next five years beyond its current projects, so that could be creating some worry about production in the mid-2020s. But the more immediate issue looks to be the expected slide in gold and silver production at El Penon. Though Yamana tends to be pretty conservative with its annual production guidance, it could deliver a year-over-year decline in gold production, and that may not be sitting well with investors.
Now what
While today's operating results failed to live up to expectations, I believe Yamana remains one of the more intriguing and undervalued mining stocks within the gold industry. Investors may be discounting Yamana because of its higher all-in sustaining costs (AISC) relative to its peers or the weakness in production estimates at El Penon.
However, once Cerro Moro and C1 Santa Luz begin commercial production, Yamana should see a pretty substantial uptick in gold production and a very rapid increase in annual cash flow per share. Whereas most gold mining companies are valued at roughly 10 times their cash flow per share, if we look into the future at 2019, Yamana is valued at roughly four times its projected cash flow. Again, this assumes that nothing goes wrong and Yamana is able to bring its assets on line in a timely fashion and on budget.
It appears that Yamana has levers it can pull in the years to come to reduce costs, and the cash it's been investing over the past couple of years in existing and developing mines should lower its AISC considerably. If you're a precious-metals investor with a reasonably long time horizon (three-plus years), you should give Yamana a serious look.


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The "Airport Full Body Scanners Market" far and wide is a standout amongst the most blossoming and colossally sorted division involving. This worldwide Airport Full Body Scanners market has been rising at a higher rate with the advancement of creative procedures and a heightening buyer inclination. The Airport Full Body Scanners market is an expansive field for players offering enormous open doors for development. The worldwide Airport Full Body Scanners market is the foundation of the worldwide improvement perspectives and prospects, as the advancement of an explicit idea requires different mechanically bolstered thoughts, speculations, and strategies. The Airport Full Body Scanners market involves countless associations, firms, merchants, maker and we convey complete outline of the general key players L3, Smiths Detection, Rapisscan, Adani system, Westminster, A S&E, CST, Braun, ODSecurity, Xscann Technologies who hold real include as far as income, deals, request, through their dependable administrations, items, and post-deal forms.
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Chapter 9, Market Trend Analysis, Regional Market Trend, Market Trend by Product Type X-ray Scanner, Millimeter Wave Scanner, Market Trend by Application Military Airport, Civil Airport;
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The federal government's new safe haven enterprise visas will apply to all of the ACT, South Australia, Tasmania, but only parts of the other states.
The full list of postcodes in which the visas will operate was gazetted by the government on Wednesday.
SHEV holders will be able to stay in Australia for five years, during which time they can work, access Medicare and receive social security benefits.


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Adrian Sannier is the Chief Academic Technology Officer for ASU Online and a Professor of Practice in the School of Computing, Informatics, and Decision Engineering at Arizona State University. He is part of the ASU team pursuing an ambitious program of general education reform that Inside Higher Education called "ground zero for data-driven teaching in higher education", combining Big Data, social networking, and evidence based instruction to drive better student outcomes at scale.
Previously, Sannier was Senior Vice President for Product at Pearson, the world's largest education company, where he helped forge a partnership between ASU Online and Pearson. Under the agreement, Pearson provides ASU with technology, content, and services to support ASU's twin goals of access and excellence. While at Pearson, Sannier also led the product teams responsible for Learning Studio, Tapestry, Equella, and #OpenClass.
Sannier has been an outspoken evangelist for the increased use of technology in Education (see Educause article, Academic Technologies Summit 2012 video or ASU and Google Apps video). In 2012 The Chronicle of Higher Education named Sannier one of the "12 Tech Innovators Who Are Transforming Campuses".
Sannier also served as CIO at ASU from 2005-2010, and as a professor in the Division of Computing Studies. At Iowa State University, Sannier was the Stanley Professor for Interdisciplinary Engineering and the Associate Director of the Virtual Reality Applications Center.
Before joining academia, Sannier led the PC game studio EAI Interactive, an independent developer of children's games. EAI created best-selling titles for game publishers like Mattel, Hasbro, Crayola, Disney and Pixar as well educational content for leading publishers such as Elsevier, McGraw-Hill and Pearson.
Read more...


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Products – Snaplogic
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The SnapLogic HTML5 visual designer makes it simple for Line-of-Business users, integration specialists, and IT to snap together integrations in hours, not days or weeks–no coding required. Groundbreaking built-in Iris AI learns common integration patterns and drives self-service by recommending flows with up to 90-percent accuracy.
Snaplogic Snaps
The SnapLogic Enterprise Integration Cloud provides more than 450 intelligent pre-built connectors, called Snaps. IT and business leaders who need to connect endpoints can generally find a Snap to meet the task. We've listed all Snap Packs below. Read to learn more about Snaps or click on a Snap Pack logo to learn more about the Snaps available in each pack.
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Iris AI, SnapLogic's latest innovation, uses artificial intelligence to automate highly repetitive, low-level development tasks, eliminating the data and application integration backlog that stifles most technology initiatives. The result is an industry-first technology that applies machine learning to enterprise integration –dramatically changing the economics of cloud, analytics, and digital transformation initiatives.
Iris uses advanced algorithms to learn from millions of metadata elements and billions of data flows via the SnapLogic Enterprise Integration Cloud. It then applies that learning to improve the speed and quality of integrations across data, applications, and business processes.
- complex orchestration use cases
- 450+ pre-built connectors (Snaps)
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- Native support for hierarchical and relational data (JSON)
- Event-based and real-time integration
- IoT integration


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SATO Releases CG Series Desktop Bar Code Printers
The printers can be used for direct thermal or thermal transfer printing making them ideal for several industries such as retail, education, hospitality, and healthcare among many others. The CG Series works with many symbologies like linear and 2D barcodes, and GS1 Databar presenting a diverse range of compatibility with the needs of multiple clients. The compact design of the hardware provides optimal workspace efficiency for offices and retailers.
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Back to Journals » International Journal of Nanomedicine » Volume 8 » Issue 1
Preparation, characterization, and in vitro and in vivo investigation of chitosan-coated poly (d,l-lactide-co-glycolide) nanoparticles for intestinal delivery of exendin-4
Authors Wang M, Zhang Y, Feng J, Gu T, Dong Q, Yang X, Sun Y, Wu Y, Chen Y, Kong W
Received 11 December 2012
Accepted for publication 29 January 2013
Published 15 March 2013 Volume 2013:8(1) Pages 1141—1154
DOI https://doi.org/10.2147/IJN.S41457
Checked for plagiarism Yes
Review by Single-blind
Peer reviewer comments 3
Mengshu Wang,1* Yong Zhang,1* Jiao Feng,1 Tiejun Gu,1 Qingguang Dong,1 Xu Yang,2 Yanan Sun,1 Yongge Wu,1 Yan Chen,1 Wei Kong1
1National Engineering Laboratory for AIDS Vaccine, College of Life Science, Jilin University, Changchun, People's Republic of China; 2BCHT Biopharm Co, Ltd, Changchun, People's Republic of China
*These authors contributed equally to this work
Background: Exendin-4 is an incretin mimetic agent approved for type 2 diabetes treatment. However, the required frequent injections restrict its clinical application. Here, the potential use of chitosan-coated poly (d,l-lactide-co-glycolide) (CS-PLGA) nanoparticles was investigated for intestinal delivery of exendin-4.
Methods and results: Nanoparticles were prepared using a modified water–oil–water (w/o/w) emulsion solvent-evaporation method, followed by coating with chitosan. The physical properties, particle size, and cell toxicity of the nanoparticles were examined. The cellular uptake mechanism and transmembrane permeability were performed in Madin-Darby canine kidney-cell monolayers. Furthermore, in vivo intraduodenal administration of exendin-4-loaded nanoparticles was carried out in rats. The PLGA nanoparticle coating with chitosan led to a significant change in zeta potential, from negative to positive, accompanied by an increase in particle size of ~30 nm. Increases in both the molecular weight and degree of deacetylation of chitosan resulted in an observable increase in zeta potential but no apparent change in the particle size of ~300 nm. Both unmodified PLGA and chitosan-coated nanoparticles showed only slight cytotoxicity. Use of different temperatures and energy depletion suggested that the cellular uptake of both types of nanoparticles was energy-dependent. Further investigation revealed that the uptake of PLGA nanoparticles occurred via caveolin-mediated endocytosis and that of CS-PLGA nanoparticles involved both macropinocytosis and clathrin-mediated endocytosis, as evidenced by using endocytic inhibitors. However, under all conditions, CS-PLGA nanoparticles showed a greater potential to be transported into cells, as shown by flow cytometry and confocal microscopy. Transmembrane permeability analysis showed that unmodified and modified PLGA nanoparticles could improve the transport of exendin-4 by up to 8.9- and 16.5-fold, respectively, consistent with the evaluation in rats.
Conclusion: The chitosan-coated nanoparticles have a higher transport potential over both free drug and unmodified particles, providing support for their potential development as a candidate oral delivery agent for exendin-4.
Keywords: chitosan, PLGA, intestinal absorption
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