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kiwimike wrote:seriously you bunch of pricks at IKO i want my money back.
Sheep wrote:ive never been associated with IKO and dont wish to for obvious reasons
just wondered what the wind is like at pats lately... worth a trip for some naughty tricks???
TommyDelly wrote:What kind of fees do you have to pay to IKO?
Also is there any other licence than IKO? I mean if you want to have your own kite school, do you have to be IKO certified or is there any other organization, where you can get your licence?
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subset: commoncrawl


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Message Board
Allen P. Bristow Message Board
Talk about the novels, new and used books that Bristow has written!
Author Bristow's Book Reviews
The Pinkerton Eye
After service with the New York Police Department and the Army in Cuba the position as Constable of Covens Hollow provided Kirk Van Pelt a comfortable semi-retired lifestyle. His glass eye, the result of battle wounds, was the only detriment to his career as a playboy. Kirk is sent to the Nevada boomtown of Tonopah in pursuit of a bank thief. His mission is to return the scoundrel and the stolen funds. Various misadventures place him in a roma...


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Chris Brown and Frank Ocean Threw Down [Updated]
At a recording studio in L.A.
Here are a few reasons to fear actual truth in TMZ's report of a Chris Brown/Frank Ocean fight in L.A. on Sunday night: This wouldn't be Brown's first, second, or third time involved in a "no way that really happened" story of violence; it's not the first time Brown and Ocean have exchanged less-than-favorable vibes (Ocean said Brown reminds him of "a young Sisqo or Ike Turner"). Reasons to stay skeptical: TMZ's account of this thing that allegedly went down inside a recording studio seems preposterously detailed — "The sources say Frank said, 'This is my studio, this is my parking spot.' We're told Chris went to shake Frank's hand ... and that's when one of Frank's people attacked Chris. Sources connected with Chris say one of Chris' friends jumped in front and hit Frank's friend. Sources connected with Chris say Frank then came at Chris ... Chris pushed him away and they started brawling." Stay tuned.
Update: Frank Ocean tweeted about the fight. (Everest is his dog.)
got jumped by chris and a couple guys. lol. i only wish everest was there.— frank ocean (@frank_ocean) January 28, 2013
cut my finger now I can't play w two hands at the grammys.— frank ocean (@frank_ocean) January 28, 2013
Update No. 2: Witnesses confirm that the fight was over a parking space, but they contradict TMZ's story, claiming instead that Brown threw the first punch. Ocean stayed to cooperate with authorities; the police still want to talk to Brown.


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Disciplinary Major or Minor
Associate Professors — David Coury, Jennifer Ham
(Bachelor of Arts)
Web site: www.uwgb.edu/german/
German Major Requirements | German Minor Requirements | Course Descriptions
The German program provides students with the opportunity to develop communication skills in both written and spoken German along with an understanding of and appreciation for German literature and culture. Students developing linguistic and cultural proficiencies are challenged by a curriculum which includes a variety of courses in beginning, intermediate and advanced language, literature, cinema, culture, business and translation studies, as well as travel courses, independent study courses, and internship experiences.
Although many students choose to study German primarily for personal growth and intellectual enrichment, the program is designed to prepare students to enter a variety of careers in, for example, teaching, business, industry and government, and to provide a basis for further study at the graduate level. German language and culture studies are of great professional value in such fields as international business, communications, translating and interpreting, personnel work, public relations, management, education, music, art, philosophy, law, history, anthropology, theology, social work, politics and the travel industry. Furthermore, proficiency in a modern language and understanding of other cultures are essential for peace and prosperity in a mutually interdependent world.
All students in the German program are strongly encouraged to spend as much time as possible in German-speaking cultures; to study a semester or a year at UW-Green Bay's German exchange university, Kassel Universität or at another university in Hessen; and/or to participate in the summer travel course in Germany. Students have the opportunity to interact with German exchange students, attend film series and weekly German conversation tables, and to participate in a variety of German Club events and trips. The UW-Green Bay Language Resource Center has interactive audio-visual equipment, computers, and international television reception to support students' language acquisition and cultural awareness.
Students majoring in German will also choose an interdisciplinary minor. Most German students interested in the humanities usually choose the interdisciplinary program in Humanistic Studies; students interested in teaching may choose an Education minor; those interested in business often choose Business Administration or International Business; and those interested in communication fields or creative fields usually choose a minor in Design Arts or Arts Management. Depending on their personal preferences and career goals, students may find other interdisciplinary programs appropriate, such as Human Development or Social Change and Development.
Students who are beginning their study of German should enroll in Introduction to German 101. Students with previous German study should select a course appropriate to their level — GERMAN 102, 201, 202 or 225 — by counting a year of high school work as equivalent to a semester of college work, or they should consult the German adviser.
Retroactive or Advanced Placement Credit
Students who have taken German in high school or who have acquired a knowledge of German elsewhere may earn up to 14 additional credits for their previous German study by completing a German course beyond the 101 level. With a grade of "B" or better, German credit will be given for all German courses preceding the one in which the student has enrolled, to a maximum of 14 credits; with a grade of "BC" or "C," half credit will be given for the courses preceding the one in which the student has enrolled, to a maximum of seven credits.
For example, with four years of high school German, students who complete GERMAN 225 Intermediate German Conversation and Composition, with a grade of "B" will receive 14 retroactive credits for GERMAN 101, 102, 201, and 202 in addition to the three credits for GERMAN 225; students who complete the course with a "C" will receive seven retroactive credits for GERMAN 101, 102, 201, and 202 in addition to the three credits for GERMAN 225.
Requests for retroactive credits in a student's native language are not generally accepted.
Students seeking teacher certification must be admitted to the Education Program and should contact the Education Office for information and further requirements.
Students may study abroad or at other campuses in the United States through UW-Green Bay's participation in international exchange programs and National Student Exchange. Travel courses are another option for obtaining academic credits and completing requirements. For more information, contact the Office of International Education at (920) 465-2413 or see http://www.uwgb.edu/international/.


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Prom Queen
Prom Queen
from 50.00
"Feline Fashionista, Cat Couture, Trendy Tabby" many people have labeled Hummus the Cat to suit the headlines but to her owners she will always be the inspirational runt of the litter who fights bravely through her illness. Through veterinarian bills, endless worrying, and chronic lethargy, Hummus brings light and love and encourages all of us to face our struggles with our whiskers held high.
Available as Matte Photographic C-Print or Matte Photographic Poster.
Framing: 1.4" White Oak Frame, Matte Finish with off-white mount & Regular Glass. Posters are not available to be framed.
Contact me for additional sizes HERE
Add To Cart


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A federal employees group has reiterated its opposition to potential changes to workers' compensation laws, saying the update would result in huge benefits cuts to retirees who have been injured on the job.
The National Active and Retired Federal Employees Association pointed to a provision included in the Senate's postal reform bill that calls for a cut in the benefits to all retirement-age employees collecting workers' compensation.
The bill would modify the 1916 Federal Employees Compensation Act, which currently provides workers disabled on the job 66 2/3 percent -- or 75 percent if they have dependents -- of the salary they earned while working, plus related medical expenses for their entire lives. The change would provide eligible former employees with 50 percent of their former salary and eliminate the additional benefits for those with dependents.
A recent Government Accountability Office report found the changes would result in workers' compensation recipients collecting 31 percent to 35 percent less than retirees collecting benefits through the Federal Employees Retirement System.
"On behalf of the nearly 5 million federal employees and annuitants represented by the NARFE," president Joseph Beaudoin wrote in a letter to Congress, "I respectfully urge you to oppose any legislation that includes substantial and unfair reductions in federal workers' compensation benefits."
Beaudoin said he instead supports the Federal Workers' Compensation Modernization and Improvement Act, which passed the House in November 2011. The bill would streamline the claims process for those workers who sustain a traumatic injury in a designated armed conflict zone, label injuries sustained due to terrorism as war-risk hazards, and provide $6,000 in benefits for funeral expenses and $50,000 in compensation for facial disfiguration. It also would permit physician assistants and nurse practitioners to certify disability for traumatic injuries and ensure that they are reimbursed for their services. In addition, it would allow the Labor Department, which administers workers' compensation, to verify federal employees' salaries against Social Security Administration data and to collect administrative fees from employing agencies.
(Image via Halima Ahkdar/Shutterstock.com)


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|Welcome to Mercedes-190.co.uk
We are the Mercedes 190 owners forum, the place to be for all owners and fans of the Mercedes 190E, 190 and 190D cars. Including Cosworth (2.3 16v and 2.5 16v), EVO 1 and EVO 2 models. Modified and concourse, track cars and daily drivers, all are welcome.
This free UK based forum was started back in November 2005 to serve the Mercedes 190 W201 community and now has over 9000 members from all around the world and 600,000 + posts.
The members welcome you and encourage you to stay a while and have a look around.
We offer you friendly chat and access to some very useful information as well as tutorials with photos and videos for many common repair and maintenance jobs.
Whatever your needs there is a good chance you will be able to find what your looking for. Such as our Mercedes 190 buyers guide
Sign up to gain access to all areas including for sale / classified areas and country wide meetings and events. Many forum features and sections are only available once you sign up.
Join our forum at mercedes-190.co.uk!
If you're already a member please log in to your account:
**New members signing up**
please check your junk mail for the email authorization email
otherwise we cannot verify your new account.
I have noticed a lot of unauthorized accounts in the system.
|You do not have permission to access this topic.
Error Code: 4:2310153


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Fence Mart LLC 8 ReviewsExcellent Quality Fence
Chris was very responsive and came by several times to measure as the requirements changed. He was very accommodating to install the fence on a weekend. The fence looks great and makes the entire backyard beautiful. Will definitely recommend fence mart anytime
ProWoodworks LLC 1 ReviewsGreat experience!
Mike at Pro Woodworks is great to work with. He faced many challenges on my project working with our county's inspection process. He was very professional and creative in solving the issues we faced. Mike White is very personable, easy to get along with and honest. He did a great job for me and I would highly recommend him!
Mississippi Wood Trader 5 ReviewsMade the difficult easy
I presented MWT with a variety of challenges ranging from how to harvest the trees I had chosen to how to finish the final product. Each of my problems were more technical and complicated than the last and without fail MWT evaluated them, gave me a choice of solutions, helped me chose and then implement them. As a furniture maker having a source I can rely on is an invaluable partner. Credible and reliable.
Carpenter Technology Corp 1 ReviewsHighly recommended
I needed my toilet repaired on an emergency. Called this company and they came right out. did an excellent job and was very neat and professional. Good price too. Now they are doing my hardwood floors.
Blue Moon Woodworks 1 ReviewsExcellent woodworker!
Bill built a handsome wood and glass door media cabinet for us! He worked hard to make sure we had everything we wanted in it and was able to finish it in only 2 weeks. We get many compliments on it from visitors to our home, and it holds all our equipment perfectly. He used good quality hardware so that the drawers and doors slide and close with a solid feel. We couldn't be happier with it.


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Last week, Microsoft Xbox boss Phil Spencer confirmed that an SDK update for the Xbox One this month would give developers access to a 10 percent slice of GPU bandwidth previously reserved for Kinect and other system functionality. Last night, in a podcast with Microsoft's Larry "Major Nelson" Hryb (via OXM), Spencer discussed just how some developers would use this newfound hardware power.
"Even our friends at Bungie, and I've been spending a lot of time down there, they're going to pick up the June SDK update for Destiny, and they're going to up the resolution of Destiny based on this change," Spencer said. "So I think it's just a great time for us."
Spencer didn't specify what the new and old resolutions on Xbox One would be, but this should still come as welcome news to Xbox One owners tired of reports of multiplatform games that push fewer pixels on the Xbox One. Spencer also talked up how the SDK change would benefit Xbox One zombie/parkour exclusive Sunset Overdrive, saying vaguely that lowering the Kinect reserve would "make a more vibrant and alive gameplay space."
Spencer reiterated that the SDK update is part of the normal hardware optimization process for any new console hardware and that the Kinect's initial ten percent slice was never intended to be a permanent thing. "You always set aside these reserves not exactly knowing how people are going to use the reserves, and we've got more work to do to bring the reserve down as we get more efficient with stuff we're doing in the platform," he said.
"This was a time when we wanted to give developers a choice on how much of the reserve, the Kinect reserve, they wanted to leave in the system," Spencer added. "If they know how they're going to use Kinect, or if they're going to not use Kinect in their game, we wanted them to have the option at a game side to decide how much of that reserve will remain."
Even if a game decides not to use any of the reserved GPU space, Spencer clarified that Kinect functionality will work immediately when you go back to the system dashboard. "As soon as the game isn't running anymore, you quit the game, you go back to the dash, you are going to have all the great Kinect functionality that you ever had, and you can boot a Kinect game and the Kinect will continue to work—it'll have no impact on the game that decides off the back end that it's going to lower the reserve that's set in," he said.


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Featured News - Current News - Archived News - News Categories
by Susan Mikula Campbell
The 32nd annual Rosary Crusade for World Peace will take place from 2 to 3:30 p.m. Sunday, Sept. 23, at Our Lady of Fatima Basilica, 1023 Swann Road, Lewiston.
Monsignor J. Thomas Moran, pastor of St. Bernard's R.C. Church in Youngstown, once again will serve as moderator of the crusade, which is sponsored by the Niagara Council of Catholic Women of the Diocese of Buffalo.
Moran started the Rosary Crusade 32 years ago, when he was stationed at Our Lady of the Rosary Church in Niagara Falls. Back then it was held at the former Lackey Plaza. In recent years, the event has been held at the Lewiston shrine.
"The purpose is to have an external display honoring our Blessed Mother, particularly under her title of Our Lady of Peace," Moran said.
After 32 years, he still looks forward to the annual event that brings together parishioners from the many Catholic parishes of the Western New York area.
"I enjoy doing it. I enjoy the people who get so much out of it," he said.
Theme for this year's crusade is "Our Lady of Fatima, we consecrate our lives to you," said Dolores Laurrie of Holy Family of Jesus, Mary and Joseph Parish in Niagara Falls, who is chairman of the annual crusade.
The crusade consists of an outdoor living rosary procession, coronation of the statue of Mary, blessing of children and benediction. The Rev. Leon Biernat, pastor of Our Lady of Pompeii of Lancaster will be the homilist. The Cantara family from Divine Mercy Parish in Niagara Falls will crown the statue of Mary. Niagara County students will recite the rosary, and members of Niagara University's ROTC will participate in the ceremony.
Pope Benedict XVI has bestowed his apostolic blessing upon all participants in this year's event, Laurrie said.
The crusade is open to the public. Free rosaries and instructions on how to pray the rosary will be distributed, she said.


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The LG Spectrum is Verizon's version of the LG Optimus LTE, LG's latest high-end smartphone that's done particularly well in other parts of the world. Verizon is the second US carrier to feature the Optimus LTE; AT&T began offering the Nitro HD in December.
Verizon has released a barrage of high-end smartphones over the past few months, and the LG Spectrum will be placed alongside a slew of other Android devices on Big Red's network with the lofty goal of wooing customers away from the likes of the Droid RAZR, HTC Rezound and Galaxy Nexus superphones. But does the LG Spectrum differentiate itself enough to make it a must-have smartphone for Big Red?
1. Hardware and Performance
The innards of the device are where the Spectrum truly shines. The Spectrum features a 1.5 GHz dual-core Snapdragon S3 processor with the now-standard 1GB of RAM. This combination makes the device truly fly. Even when running multiple programs in the background, the Spectrum performed exceptionally well with nary a hiccup in performance. If you want a phone that's blazing fast, the LG Spectrum holds its own with even the top-of-the-line devices out there.
Sadly, it does not have an NFC chip inside, which is frankly a baffling move for a device that will feature Android 4.0 (more on that later).
2. Build Quality and Aesthetics
I really wanted to like the build quality in the Spectrum. Though LG had some problems with software (and, perhaps, hardware) on the T-Mobile G2x, the device remains one of the best feeling Android devices out there. Though I haven't personally had time with the AT&T variant of the Optimus LTE, several reviewers stated the device felt nice in the hand, thanks in large part to the textured backing on the Nitro HD.
When it comes to the LG Spectrum, the textured backing has been swapped out for a glossy checkerboard-patterned cover that, though it certainly looks good, makes the device feel cheap and plasticky. Further, the glossy finish is a fingerprint magnet, and it only feels clean after a fresh wipedown of the device. The Spectrum certainly doesn't win in the build quality department, either, especially when it'll be sitting next to the Galaxy Nexus and Droid RAZR line of smartphones.
3. Display
720p displays are certainly becoming a norm in higher end devices, and nowhere is this more true than on Verizon's network. Though practically all devices Big Red releases feature a 720p display, the Spectrum's 4.5-inch True HD IPS display stands out as one of the more gorgeous displays we've seen in a smartphone. Colors really shine on the Spectrum, especially when you crank the brightness up to the highest setting.
Though we're almost sick of continually repeating this section at this point, Verizon's LTE network covers the most people of any true 4G network in the country, and the speeds provided by Verizon LTE are ridiculously fast by any standards. With LTE capability, the Spectrum can easily churn through high definition video streaming and upload photos and video with ease.
5. Android 2.3 with LG's UI Overlay
By now, you're probably painfully aware of my distaste for the custom UI skins carriers/manufacturers are keen to put on devices. Though there are certainly some good ones out there (I'm quite enjoying Touchwiz on the Epic Touch 4G, for example), they generally detract from the user experience Google has mastered in Android 4.0, and I believe the time is nigh to do away with them.
Unfortunately, these skins seem to be here to stay. LG has some serious work to do if it's going to attract people to its UI. The categorized app drawer is hideous, and the launcher looks like a boxier version of Touchwiz. Fortunately, this problem is quickly remedied by installing a launcher replacement from the Android market.
Still, if you're going to put money into the development of a UI overlay, be sure to make it differentiate itself in some way. Or, at least make it look pretty. In my opinion, LG's does neither.
LG has promised to deliver Android 4.0 Ice Cream Sandwich shortly, and we'll update this review once the update hits our device. Hopefully LG releases a skinned-down version of Google's latest OS, if not pure Android 4.0 altogether. Though without an NFC chip, we won't be seeing Android Beam or Google Wallet hitting this device.
6. Camera Quality
I was actually pleasantly surprised with the LG Spectrum's 8 megapixel 1080p capable camera. Though performance in low lighting for any smartphone camera is average at best, the Spectrum performed beautifully in medium to well lit situations. Pictures came out crisp and captured detail remarkably well. Videos came out good as well, though the auto-focus struggled a bit while taking video samples.
All in all, the camera on the Spectrum is one of the better cameras we've seen in an Android phone, and I'd argue you'll be totally fine leaving the point and shoot at home if you're going to be snapping a few photos in a reasonably well lit environment. Photo and video samples from the Spectrum can be found below.
7. Battery Life
The LG Spectrum is not the Droid RAZR Maxx; you won't be able to get 24 or even 10 hours out of the device with moderate use. As with almost all LTE devices currently available, you'll only be able to get through the standard 8.5-9 hour workday if you barely touch your device. The Spectrum fares about as well as the rest of the LTE devices, and I found it generally lasted about 7 hours before I was scrambling to find a charger.
As with most LTE devices, you'll probably want to drop some money on an extended battery if you're going to pick up the Spectrum. Fortunately, since the Spectrum runs a full $100 less on-contract than the top of the line devices, you'll have some extra cash in your pocket to drop on an extended battery.
8. Call and Sound Quality
When placing phone calls, folks on the other end of the line were able to hear me perfectly well, and the sound on my end was pretty good, too. Speakerphone quality was also surprisingly good on the Spectrum. As for the speakers in general, the Spectrum provides pretty good sound output; movies and music played loud enough to hear them without having to stand or sit too close to the device.
9. Included Applications
Carriers are keen on loading extra applications on their devices, and Verizon is certainly as guilty as the rest. The Spectrum comes preloaded with several Verizon-branded applications, only a few of which proved useful. Of note, Verizon Video gives users access to a ton of video content, including live sporting events. I watched a bit of the Marquette at Notre Dame basketball game in HD quality — pretty handy for when you're away from your TV or computer. You'll also find access to several TV shows and other content.
Netflix HD and ESPN ScoreCenter HD come preloaded on the device to show off the HD capabilities of the IPS 720p display. I only tested out Netflix, but was really impressed with the video quality on the Spectrum's screen. Consumers of video may want to take a hard and fast look at the Spectrum as a media consumption device.
As you'd expect, there are several other applications out there, some of which are arguably little more than free space takers on your device. If you were hoping you'd be able to uninstall these applications, you're out of luck. They appear to be locked down by Big Red. The lack of ability to uninstall useless applications gives the Spectrum a half-point ding in this category.
10. Differentiating Factor
Customers who walk into Verizon's store will be pitting the LG Spectrum against dozens of other Android devices out there. Even with the $199 price point, the Spectrum's immediate competition will be the recently discounted Droid RAZR and HTC Rezound smartphones. Customers willing to spend a bit more will even consider the Galaxy Nexus and Droid RAZR Maxx devices against the Spectrum.
For the Spectrum to succeed, it will need to immediately catch the eye of the customer. Frankly, it is our opinion that the LG Spectrum does not do enough to differentiate itself from the competition in a good way. Several other devices have a 720p screen, feel better in the hands, or have an arguably better user interface than the Spectrum.
Final Thoughts
Verizon customers have a nearly infinite level of choice when it comes to which device is going to find its way into their pockets. Going up against the similarly priced Droid RAZR and HTC Rezound, the Spectrum fails to differentiate itself as the better choice, even more so when you consider the RAZR Maxx and Galaxy Nexus devices.
As always, the choice of which smartphone will be your next device is yours and yours alone, and we encourage you to spend some hands-on time with the device for yourself before making that decision; the Spectrum may very well be your preferred device in Verizon's lineup, you just won't likely find it in any of our hands.
Sorry about the fingerprints in the gallery below. I wiped the phone multiple times during the photo shoot, but this thing shows prints like no tomorrow, front and back!


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Political Science Adjunct
Below you will find the details for the position including any supplementary documentation and questions you should review before applying for the opening. To apply for the position, please click the Apply for this Job link/button.
If you would like to bookmark this position for later review, click on the Bookmark link. To email this position to a friend, click on the Email to a Friend link. If you would like to print a copy of this position for your records, click on the Print Preview link.
| |
Please see Special Instructions for more details.Review of candidate materials will commence on June 28, 2018 and will continue until filled, or on September 14, 2018, whichever is sooner. These positions will begin Fall semester 2018.
Posting Details
|Position Type
|Adjunct Faculty
|Role Title
|Political Science Adjunct
|Position Working Title
|Political Science Adjunct
|Pay Band
|Position Number
|Full or Part Time
|Part Time
|Recruitment Type
|General Public – G
|Position End Date (if temporary)
|Job Posting Number
|Job Description Summary
Adjunct faculty members must be responsible for effectively planning and teaching courses in a classroom environment to students with a variety of academic backgrounds and experiences.
All faculty members must be skilled in oral and written communication and must be able to work cooperatively with other staff members.
|Required Qualifications
Master's Degree in Political Science or graduate degree with 18 graduate semester hours in Political Science.
|Preferred Qualifications
Teaching experience in the discipline. Knowledge of, and experience with, proven teaching strategies that promote student success.
|Work Schedule
|EEO Statement
Tidewater Community College is an EEO/AA employer and is strongly committed to achieving excellence through cultural diversity. The college actively encourages applications and nominations of qualified minorities, women, disabled persons, and older individuals.
|E-Verify Statement
After accepting employment, new hires are required to complete an I-9 form and present documentation of their identity and eligibility to work in the United States. Tidewater Community College uses the E-Verify system to confirm identity and work authorization.
|Open Date
|Close Date
|Open Until Filled
|Hiring Range
|Commensurate with qualifications and experience.
|Salary Information
|Additional Information
|This position requires satisfactory completion of background checks prior to employment.
|Special Instructions to Applicants
Review of candidate materials will commence on June 28, 2018 and will continue until filled, or on September 14, 2018, whichever is sooner. These positions will begin Fall semester 2018.
Documents Needed to Apply
- Résumé
- Cover Letter/Letter of Application
- Unofficial Transcripts
- Unofficial Transcripts 2
- Unofficial Transcripts 3
Supplemental Questions
Required fields are indicated with an asterisk (*).


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ARM Cortex-R4F processor specifically designed for safety and fault tolerance
CAMBRIDGE,UK , March 3, 2009 – ARM [(LSE:ARM); (Nasdaq:ARMH)] , today announced that Fujitsu Microelectronics Europe GmbH has signed a major licensing agreement for the ARM® Cortex-R4F processor for use in automotive applications including safety and chassis. The agreement is a significant endorsement of the ARM architecture in the automotive market as manufacturers endeavour to consolidate their automotive functions into a reduced number of more capable processors.
It has been predicted that automotive semiconductor revenue will grow by an annual compound rate of 7.7 percent between 2007 and 2012 as new and potential applications for the deployment of electronics in current and next generation vehicles increases. Benefits such as adaptive cruise control, lane departure warning systems and monitoring driver fatigue and inattention are examples of driver-assistance safety enhancements that are expected to be widely deployed in future vehicles. Furthermore, numerous applications are emerging in the industrial space where the Cortex-R4F processor could prove to be an ideal fit.
Combined with its high performance and low power capabilities, the Cortex-R4F processor includes a strong focus on safety. The processor features pre-integrated embedded error correction (ECC) and a synthesis option to implement lock step architectures simplifying implementation and aiding IEC61508 and ISO26262 and ISO26262 certification. It features high-resolution memory protection facilities to enable tight control over independent software tasks. These functions are all critical to automotive applications based on the AutoSAR runtime environment and the JasPar Automotive software platform architecture.
In addition to the Cortex-R4F processor, the agreement includes the ARM AMBA® Designer tool and ARM CoreSight™ technology for advanced on-chip debug and real-time trace.
The CoreSight™ debug and trace technology provides on-chip resources that enable the development of more reliable and higher performance products. Real-time and safety critical applications such as automotive, benefit from the CoreSight technology as it provides software engineers with exhaustive real time data monitoring, code coverage or software performance optimisation capabilities, making ARM® processor-based SoC the easiest to debug and optimise.
The AMBA Designer tool simplifies the process of achieving optimal configuration of ARM interconnect and memory controller peripherals for greatly increased system performance and power savings.
"This licensing agreement enables us to continue to build on our position in the automotive market by optimizing development costs across a common core platform," said Dirk Weinsziehr, VP Marketing and Development, Fujitsu Microelectronics Europe. "By developing new products around the proven ARM architecture, we are well positioned to deliver high-performance automotive solutions for the next generation of vehicles"
"As vehicle manufacturers strive to consolidate their microprocessor requirements, we are seeing an increasing demand from licensees to develop devices based on ARM technology. This latest agreement with a recognized market leader demonstrates the continued adoption of ARM as the architecture of choice in the automotive industry," said Wayne Lyons, global director of Automotive Solutions, ARM. "By leveraging the performance and power benefits of the Cortex family of processors along with the other advanced ARM technology, Fujitsu can offer highly-optimized, future proof solutions for the automotive market."
About ARM
ARM designs the technology that lies at the heart of advanced digital products, from wireless, networking and consumer entertainment solutions to imaging, automotive, security and storage devices. ARM's comprehensive product offering includes 32-bit RISC microprocessors, graphics processors, video engines, enabling software, cell libraries, embedded memories, high-speed connectivity products, peripherals and development tools. Combined with comprehensive design services, training, support and maintenance, and the company's broad Partner community, they provide a total system solution that offers a fast, reliable path to market for leading electronics companies. More information on ARM is available at http://www.arm.com/.
ARM and AMBA are registered trademarks of ARM Limited. Cortex and CoreSight are trademarks of ARM Limited. All other brands or product names are the property of their respective holders. "ARM" is used to represent ARM Holdings plc; its operating company ARM Limited; and the regional subsidiaries: ARM, Inc.; ARM KK; ARM Korea Ltd.; ARM Taiwan Limited; ARM France SAS; ARM Consulting (Shanghai) Co. Ltd.; ARM Belgium N.V.; AXYS Design Automation Inc.; ARM Germany GmbH; ARM Embedded Technologies Pvt. Ltd.; ARM Norway, AS; and ARM Sweden AB.
Contact Details:
Alan Tringham
+44 1223 400947
Charlene Marini
+1 408-576-1131


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Kim Kardashian is set to become a mom – the reality TV star is expecting a baby with rapper beau Kanye West.
West shared the good news with hundreds of concertgoers during a show in Atlantic City, N.J., on Sunday night, revealing Kardashian is about 12 weeks along. He told the audience to "stop the music and make noise for my baby mama" in reference to his girlfriend, who was in the crowd.
Members of Kardashian's family also took to Twitter.com to share their excitement – Khloe Kardashian Odom wrote, "KIMYE!!!!! Keeping secrets is hard with so many family members! Especially when you are so freaking excited!!!!! LOVE is everything!!!!"
Her older sister, Kourtney Kardashian, who has two children with longtime beau Scott Disick, also took to Twitter and exclaimed, "Been wanting to shout from the rooftops with joy and now I can! Another angel to welcome to our family. Overwhelmed with excitement!"
And the pregnant star's mother Kris Jenner exclaimed, "I'm a happy girl !!!!!!!!! Wowza! Oh BABY BABY BABY."
Kardashian is still in the middle of a bitter divorce battle with estranged husband and NBA player Kris Humphries. The pair tied the knot in August 2011, but the union lasted only 72 days.
Kardashian has been dating West since the beginning of 2012.


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liberationstudios wrote:@ fallen_horse I have a few friends that are professional raw chefs, but my method is more of a just throw whatever I have into the vitamix, and hope its not disgusting. I usually add half a cup of water and the juice of two lemons. I'm sure I'll eventually go back to trying to make things taste as good as possible, but right now I like the simplicity of not caring. My fruit meals always taste good, so if my one salad meal is not so great, I'm still enjoying most of what I eat every day.
Fair enough, I have just been looking for a good salad dressing recipe to use with my salads, IE one that doesn't use a lot of oil. I was thinking something with lemon, nutritional yeast, and flax seeds, but it's all a gamble at this point. I know, nutritional yeast isn't raw, but we can't all be raw foodies!


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WASHINGTON (MarketWatch) — President Barack Obama took his fiscal-cliff strategy on the road on Monday, telling an enthusiastic crowd in Michigan that he's insisting on higher taxes on the wealthy as part of a year-end budget deal.
Speaking at the Daimler Detroit Diesel Plant in Redford, Mich., Obama said he's drawing the line in the sand over higher-income households paying a slightly higher tax rate.
"That's a principle I won't compromise on," he said. A deal must also include some stimulus spending to strengthen the middle class, Obama added, including on education and infrastructure.
Obama's speech came a day after the president met with House Speaker John Boehner, their first face-to-face meeting in more than three weeks. Neither side has characterized the meeting, but a Boehner spokesman said that "the lines of communication remain open." See more MarketWatch fiscal cliff coverage.
The White House and Congress have about three weeks to avoid the fiscal cliff, the sharp spending cuts and expiration of Bush-era tax cuts that many economists believe will result in a recession.
Goldman Sachs economists said in a note late last week that there is a "clear possibility" that an agreement could slip to late December or early 2013. "That said, we remain confident that Congress will resolve the issue by mid-January."
Taxes appear to be the main sticking point in negotiations between Obama and Republicans. A poll out Monday morning showed that Obama has the upper hand on taxes, however: 60% of likely American voters favor raising taxes on households making more than $250,000 a year, according to a survey by Politico and George Washington University. Read more on Political Watch.
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In addition to seeking about $950 billion in revenue from eliminating Bush-era tax cuts, the White House is proposing savings by cutting Medicare and other mandatory spending programs.
In its opening fiscal-cliff offer to House Republicans, the Obama administration also asked for $200 billion in new stimulus spending to boost the U.S. economy.
House Republicans, meanwhile, have offered to raise $800 billion by closing tax loopholes and deductions, but so far haven't budged on accepting higher income tax rates.
Yet some Republicans are grudgingly backing higher taxes on the wealthy, including Tennessee Sen. Bob Corker, who said over the weekend that doing so would empower his party to force spending cuts in later negotiations.


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Muscle building workouts
There's no mincing words about it: if you want to bulk up like Kai Cutler or any other pro bodybuilding star, you're going to have to be willing to sweat for your dream. Ample muscle mass, the kind where every vein, peak, and bulge is visible is not achieved without effort and intensity. This, of course, doesn't mean that you're going to have to spend two hours per day at the gym. In fact, such an approach is not at all recommended to most men. Your workouts need to be quick and intense, because that's what gets your metabolism fired up enough to amass muscle fiber. In the following, we bring you a muscle building workout schedule that promises to help you put on 10 pounds of lean muscle mass over the course of a single week.
Does that sound impossible? It's not, although it's not sustainable for the long run. Eventually, your body is going to run out of space to expand muscle mass and the rate of lean mass growth will subside. However, there are plenty of programs and workout routines out there designed to help fitness enthusiasts pack on as much as 2 to 3 pounds of lean muscle mass on aweekly basis. In order to achieve such a goal, however, you're going to have to dedicate yourself to it, both at the gym, as well as in the kitchen. The muscle building dieting plan has a separate section of its own, at the end of this article, so, for the time being, we're just going to tell you that there's no way to put on muscle if your body isn't getting enough calories and macronutrients (specifically protein). But before we get to the bulking meal plan diet, let's focus on the weight training aspect of your mission.
The workout plan for building muscle mass below has been designed with two distinct stages. It is inspired by pro weight lifters, as well as reputed online sources such as Bodybuilding.com, Mens Health, and Muscle & Fitness. It's mostly dedicated to men and it aims to strike just the right balance between building muscle mass through workouts, making sure you're gaining muscle volume at the right pace, and constantly challenging your body through boosting the intensity of your exercises. At the end of the next month, not only will you look more chiseled and sculpted, but you'll also feel leaner, stronger, and up for any challenge.
Feel free to download the workout routine below in .pdf format, to print it out for your convenience. Also, if any of the exercises described below sound unfamiliar, we encourage you to check out video tutorials from experienced bodybuilders on YouTube. The guys will show you what you need to do!
During the first two weeks of your muscle building workout, you're going to be lifting heavier weights than usual, putting in compound exercises that aim to help you put on mass, and also doing fewer reps than you may be accustomed. That's because the first stage of the bulking up program is all about increasing overall levels of lean mass within your body. Most exercises, except for the ones that target your ab muscles and the calves of your legs, will only ask you to put in 6 to 8 repetitions, so selecting heavy enough weights is essential. Also, bear in mind that isolating the various muscle groups is not the focus of this first stage of the program. Your chest, shoulders, legs, and back will all be working toward lifting more weight, which, in turn, means they'll be getting stronger and larger.
The overall structure of this first stage is as follows: all muscle groups require 11 sets, save for shoulders, for which you'll be putting in 15 sets. Each major part of your body will get one week to be worked out – no more, no less. The logic behind this is simple enough: you cannot amass muscular mass if your body doesn't get enough time to recover. In other words, don't overexert yourself, only to do longer, more drawn out sets. Your body might respond to this by entering the catabolic stage, during which it actually breaks down the muscle tissue, instead of building it up. As such, think of your days of rest as part and parcel of the workout routine for muscle building and don't even think of getting to the gym on those days.
For the first two weeks, you'll be exercising for four days out of 7. Each of the daily schedules target a larger body part (the chest, the shoulders, the back, the quadriceps and hamstrings), paired up with a smaller muscle group – or two, on occasion (triceps, biceps, trapeze muscles, calf muscles, and abdominals. This way, by the time you reach the most complex compound exercises in the program, the part which also involves the heaviest weight lifting, your muscles will be fresh to start all over again.
For the chest:
3 sets of 6 to 8 reps of incline barbell presses
4 sets of 6 to 8 reps of flat bench dumbbell presses
4 sets of 6 to 8 reps of weighted dips
For the tricep muscles:
4 sets of 6 to 8 reps of close grip bench presses
3 sets of 6 to 8 reps of lying tricep extensions
For the quads, hamstrings and glutes
3 sets of 6 to 8 reps of Smith machine squats
4 sets of 6 to 8 reps of leg presses
4 sets of 6 to 8 reps of hack squats
For the hamstrings
4 sets of 6 to 8 reps of Romanian deadlifts
For the calves
3 sets of 20 reps of standing calf raises
For the abs:
2 sets of 20 reps of hanging leg raises
2 sets of 20 reps of cable crunches
For the shoulders:
3 sets of 6 to 8 reps of overhead dumbbell presses
4 sets of 6 to 8 reps of Arnold presses
4 sets of 6 to 8 reps of barbell upright rows
4 sets of 6 to 8 reps of bent-over lateral raises
For the traps:
3 sets of 6 to 8 reps of dumbbell shrugs (but no more than 5x5 sets of reps)
For the back:
3 sets of 6 to 8 reps of deadlifts
4 sets of 6 to 8 reps of barbell bent-over rows
4 sets of 6 to 8 reps of T-bar rows
For the ab muscles:
2 sets of 20 reps of crunches
For the biceps:
4 sets of 6 to 8 reps of barbell curls
4 sets of 6 to 8 reps of incline dumbbell curls
3 sets of 6 to 8 reps of preacher curls
To perfect your muscle mass gaining workout program, you're going to focus on giving your whole body an intensity boost, during weeks three and four of your routine. By this time, you will have already bulked up to some extent, but you'll continue to add mass, while also focusing on pulling off more intense workouts. To this end, you'll notice that the number of repetitions included for each exercise increases a bit – most will involve sets of 10 to 12. Bodybuilding experts believe this rep range to be the ideal one for muscular hypertrophy, or, in plain language, for muscle growth.
These final two weeks will also include isolation exercises, which precede compound circuits for your legs, shoulders, back, and chest. This is a workout technique that focuses on bringing you into a state of pre-exhaustion and it's highly effective for raising the intensity bar, while also keeping the workout effective. You'll still be working toward increasing volume and mass, but the growth will be more subtle and perhaps less visible. Underneath the skin, though, your muscles will be working up a storm, since isolation exercises will exhaust specific muscle groups, while compound exercises will lead your main muscles to failure, but before the collapse of the muscles that assist them. For instance, you'll be putting in dumbbell flyes for your chest, directly targeting your pecs, but, at the same time, you'll be sparing your triceps, to keep them from reaching failure pre workout end for the day.
On these last two weeks you'll also be working out for four days a week, but the muscle group pairing will be entirely different this time. On one day you'll be working on your bicep and tricep, while on another, you'll be focusing on enhancing your back and pectoral muscles. This will effectively keep your body from getting used to these new levels of effort. Besides this, mixing it up will also keep your body challenged and ready to amass muscle. If you're a fan of drop sets you'll be glad to know that they, too, are included in each workout, because they're great for intensity boosts. However, there's just one drop set included for each bodypart, because, as explained above, you want to avoid overexertion and the catabolic state.
Throughout this whole month of training to chisel your body, sculpt your muscles, and ultimately pack on ten extra pounds of lean mass, remember to be consistent and persistent. It may get hard at times, but, after all is said and done, you'll be ten pounds stronger. Also, remember that the point is not to keep you in the gym for as long as possible, but to offer you a boost in intensity, through fast-paced workouts, which will ultimately make your body work in more efficient ways.
3 sets of 10 to 12 reps of dumbbell flyes
3 sets of 10 to 12 reps of bench presses
3 sets of 10 to 12 reps of incline dumbbell presses
3 sets of 10 to 12 reps of cable crossovers
3 sets of 10 to 12 reps of rack pulls
3 sets of 10 to 12 reps of latpulldowns
3 sets of 10 to 12 reps of one-arm dumbbell rows
3 sets of 10 to 12 reps of wide-grip seated rows
3 sets of 10 to 12 reps of leg extensions
3 sets of 10 to 12 reps of barbell squats
3 sets of 10 to 12 reps of leg presses
3 sets of 10 to 12 reps of hack squats
3 sets of 10 to 12 reps of Romanian deadlifts
3 sets of 10 to 12 reps of lying leg curls
3 sets of 10 to 12 reps of seated calf raises
3 sets of 10 to 12 reps of donkey calf raises
2 sets of 12 reps of reverse crunches
2 sets of 12 reps of hanging knee raises
2 sets of double crunches to the point of collapse
3 sets of 10 to 12 cable lat raises
3 sets of 10 to 12 Arnold presses
3 sets of 10 to 12 Smith station overhead presses
3 sets of 10 to 12 leaning dumbbell lateral raises
3 sets of 10 to 12 reverse pectoral deck flyes
3 sets of 10 to 12 dumbbell shrugs
3 sets of 10 to 12 incline dumbbell shrugs
For the triceps:
3 sets of 10 to 12 lying barbell extension reps
3 sets of 10 to 12 weighted bench dip reps
3 sets of 10 to 12 reverse grip pressdown reps
3 sets of 10 to 12 close-grip EZ Bar curl reps
3 sets of 10 to 12 cable preacher curls
3 sets of 10 to 12 hammer curls
2 sets of 20 reps of double crunches
Some people, women in particular, are afraid that weight training will cause them to bulk up to Hulk-like proportions and tend to avoid resistance training and lifting altogether. To be fair, this opinion is rooted in myth, to a far greater extent than it is based on reality. However, we do understand that for middle-aged women, people of both genders who've sustained muscle injuries, and those who are simply looking to lose weight and tone their muscles, instead of cutting and sculpting them, not bulking up is important. That's because the above mentioned categories are already frail to begin with: more often than not, their back muscles are too weak to sustain massive development in their chest or shoulder muscles, for instance.
At the same time, women over 40, recovering patients of muscular injuries, and beginners to the world of fitness, too, could definitely use stronger, leaner, longer muscles that would help them give their metabolism a much-needed boost. This is why we've put together a list of eight exercises that will help define your muscle tissue, without adding any unnecessary bulks and bulges. They will simply make you feel fitter and more powerful, even if you're a beginner, while also improving your overall energy levels.
Engaged muscle groups: your lower and upper abs, oblique muscles, thighs, butt
Begin in standing position, with your feet close together. Bend your legs at the knees and push back your hips so that your knees are now positioned behind your toes. Squat to the point that your thighs are parallel to the ground and, at the same time, lift your arms in front of you, then push them straight up. Twist your upper body to the right and grab a hold of your left palm with your right one, so that your left elbow touches the side of your right thigh, precisely above the knee. Hold this stance for three seconds, then resume the initial position. Switch sides to the left for a full repetition. A full set involves at least 3 reps.
Engaged muscle groups: obliques, upper and lower back, butt, arms, hips
The initial position is a straddle, with both knees bent and your feet at a wide distance apart. Your toes should be slightly pointed to the lateral. Straighten out your left leg and switch your whole body weight to the right one. Draw a half-moon figure with both your arms to one side, as if you were holding a large circular object. Bend over to one side from the waist, over your bent knee. Hold this pose for as many seconds at a time as you can, but not to the point of collapse. Then switch sides to get both sides of your obliques going.
Engaged muscle groups: the quadriceps, of course, but also your leg muscles, thighs, and hips
The initial position will have you down on the ground on all fours on the floor, with both your feet either pointing to a wall, or to a large stability ball. Raise your right leg into the air and have your toes point directly upward. Push your knee in front, about 4 inches away from the wall or ball. Perform a slow lunge with your left leg, while your left foot is still firmly planted on the floor. Your knee should be positioned right above your ankle. Raise your torso into the air, then kick the upper part of your right foot into the ball. If you're not using a ball, make sure this kick is soft and safe, to avoid injury. As you perform the kick, engage your quads, then push your body back and upper body up, by pushing through your left leg. As you push up and back, stretch your quads – this completes one rep. Do 5 to 10 reps on each side.
Engaged muscle groups: arms, shoulders, abs, back muscles
The initial position is the same in which you'd start a push-up: your palms should be placed right underneath your shoulders, while your whole body should be positioned in a straight line, from the head right through the heels. Engage your core, push upward and hop straight in front. As you land, make sure your hands are positioned right next to your feet. Resume the initial position by hopping, digging your elbows into your sides, and then lowering yourself back down to the ground. You've just completed one rep and you're going to want to shoot for at least 10 to 12 reps.
Engaged muscle groups: the glutes, of course, but also your hamstrings, the inner and outer parts of your thighs, abdominal muscles
Kneel down on both legs and keep your knees and shoulder width distance. Grab onto the backrest of a sturdy chair, engage your core and push your pelvic region back. Slide your left leg to the back, raise your knee and foot off the floor. Push your leg back, with your knee still bent and repeat this movement for 20 reps. With your knee positioned behind your hip and your pelvis still pushed back, slightly turn out your leg and lift your foot for 20 reps. Then, raise your leg into the air in a diagonal line, to one side, for another 20 reps. Switch to the other leg and perform another triple set of 20 repetitions.
Engaged muscle groups: shoulders, upper back, lower back, glutes, entire lower body
The initial position is down on all fours. Your palms should be positioned directly underneath your shoulders and your knees underneath your hips. Put your right hand out and simultaneously push your opposing leg straight out and back. Hold this position for some 5 seconds, with all your muscles flexed. Relax the muscles and switch over to the opposite side to complete a full repetition. Aim for at least 10 to 15 repetitions.
Engaged muscle groups: upper back, lower back, shoulders, arms, obliques, buttocks
Assume planking position and, with your whole bodyweight supported by your arms, turn your body toward the left, then twist it to the right. Resume the central planking position and touch your left elbow with your left knee pushed in front. Hold this pose for one second, then resume the central balanced position and switch to the other side. Do 20 reps for a complete set.
Engaged muscle groups: core, biceps, triceps, shoulders, back, hamstrings, glutes
With a moderately heavy dumbbell in each hand (5 to 8 lbs), orient the palms of your hands toward your body. Bend over from the waist, with your arms hanging neutrally by your sides. Then, raise your left leg behind it, to align it in a straight line with your upper body. Engage your shoulders to raise your weights until your arms are parallel to the floor. Then lower your arms to complete a full repetition on one side. Perform 15 reps on each side.
Engaged muscle groups: upper body, shoulders, bicep, tricep
Begin in plank position, or the initial position of a pushup. Lower your whole body as close to the floor as you can by bending down your elbows. Then, assume the position best known to yoga practitioners as the 'down dog' by pushing your hips up into the air and digging the balls of your heels into the ground. Slowly lower yourself back down into a plank. Repeat this entire movement ten times.
One of the seemingly ever elusive goals of fitness and training is that of finding exercises and workouts that help build muscle mass fast. As is the case with most things in today's society, we want instant gratification and many actually give up too soon on their muscle building workouts, because they don't see obvious results quickly enough. While throwing in the towel only after a couple of trips to the gym is a bad idea, it is no less true that some exercises will burn fat and build muscle quicker than others. So, what sets fast muscle building exercises apart? It's two factors:
1. They work on the major muscle groups. The bigger the muscular area involved in a particular workout, the more effective the workout will be and the more intense the state of anabolism that it induces. Anabolic states are the ones that determine your muscle mass to expand.
2. They don't overexert your joints. Joint injuries are particularly dangerous because, unlike muscular tissue, the soft tissues of the tendons and ligaments take a long time to heal. As such, when vying for fast muscle growth, one should always opt for exercises that put less pressure on the joints and more on the muscles. This can be achieved with weightlifting, too, contrary to popular belief, since some exercises simply take a heavier toll on the soft tissue around the bone joints than others.
That being said, let us take a look at the top ten exercises that will help you put on more muscle mass in a shorter span of time than you thought was possible. If you're having trouble building muscle, perhaps you should throw a few of them into your regular workout routine for good measure.
Many a pro weightlifter will swear by the deadlift and tell you there is no quicker way to put on muscle mass. To a certain extent, their opinion holds water, since the deadlift puts the highest number of muscles to work simultaneously, of all the strength training and weight lifting exercises out there. It literally helps you pack on muscle, both on your upper body, as well as on your lower body. Some worry about its risks, but with the proper form, it should pose no threat to your integrity. This exercise engages no fewer than 25 main muscles, among which your entire back (the lower back, upper back, and middle back), your glutes, abs, hamstrings, quadriceps, and forearms.
There are several similarities between leg presses and squats, in the sense that both rely mainly on your leg muscles. While the leg press is effective in fast muscle building in routines, it's comparatively less efficient, since it engages fewer muscles. That's because you perform it while seated on an incline bench; the upside to this is that it's far easier and safer to do a leg press. The support the bench backrest provides will help you stabilize your core easier, and, consequently, exert less pressure on your ab and back muscles. Since your core has a low range of motion, the hamstrings and glutes are also less involved in the leg press than they are in the squat. However, if you're looking to build leg muscle, the leg press is great for your quads, which it directly targets and hits with very heavy loads.
It's also known as the chinup and it's considered the best way to develop muscle mass in your upper body. It works several major muscle groups in this area, including the latissimusdorsi (upper back), posterior deltoids (the back of your shoulders), the biceps, and the brachialis (the elbow flexors located in your forearm area). The slight difference between pull-ups and chin-ups is that the former will have your palms facing away from you, while the latter will have them directly turned toward you. If you're looking to give your wrists and, implicitly, your bicep, a better workout, then do pull ups, since they also activate one of the muscles in your rotator cuff. If, however, this hurts, or if you've previously suffered injuries in this area, then go for chin ups.
A quick and easy way to build tricep muscle mass is to start putting in massive numbers of dip reps. This exercise will effectively activate all the sub-groups of muscles in your tricep, as well as the anterior deltoid (located in the frontal part of your chest) and the rhomboidal muscles on your back. Careful not to push your pecs, shoulders, and elbows beyond what they can take. Dips are usually not recommended for people with shoulder issues, unless they perform a variant that allows for a more narrow ROM (range of motion).
If you're looking to give your calves a good workout, but don't care for cardio like treadmill and elliptical training, then look no further than the standing dumbbell calf raise. You can easily perform this muscle building exercise right at home, using nothing more than a pair of dumbbells. Proper form includes flexing your muscles thoroughly at the top of this movement and stretching them during its negative segment, but without losing control over the stability of the muscle. There are numerous variations of this exercise, which target different parts of the calf muscle complex. For instance, seated calf raises are better for the soleus, but they are less efficient for working out the gastrocnemius.
Without a doubt, squats are some of the most commonly performed exercises for the lower body. When performed with weight plates on a barbell, they also become very efficient for increasing muscle mass. The myth regarding the difference between front and back squats said that while the back squat is better for the gluteal muscles, the front one targets the quads. Yet a recent scientific report from the University of Florida seems to suggest that both the frontal and the back squat target the exact same muscles, with the exact same degree of intensity. This means that, in terms of muscle building efficiency, the two exercises are relatively equivalent, with one important difference: frontal squats will put less pressure on your knee caps, which makes them more effective for building mass. Also, given the nature of the movement, frontal squats also recruit the deltoids, which help keep the bar rested on your shoulders. Though, by and large, the frontal squat is more difficult than the back one, since it involves the back muscles to a smaller extent, it's also less stressful for the muscles in your lower back. Don't spring for 30 reps right off the bat, but do try at least 8 to 12.
You may have been living under the impression that the top exercise for building chest muscle mass is the barbell bench press. You are, in fact, wrong, since nothing really beats the cable chest press, when it comes to quick muscle building in the pectoral area. First off, the bench press does nothing for your upper body in terms of horizontal adduction, though it does stimulate growth in other areas of your torso. Secondly, barbells can never recruit your chest muscles as well as cables do, for the very simple reason of natural pectoral movement patterns. Cable presses follow them to a tee, which make them more efficient; at the same time, chest presses also make copious use of horizontal adduction, which means they engage more muscles in your upper body than most other mass growth training exercises.
There are as many advantages as there are downsides to performing dumbbell bench presses: for one thing, they exert a lot of pressure on your shoulders, which increases the risk of shoulder injury. For another, they recruit your biceps and triceps in the upward and negative segments of the movement – this means that your pectorals aren't getting as much direct action as they would with other types of mass building exercises. Yet the dumbbell bench press remains a great compound exercise, which can greatly stimulate muscle growth. To boot, it's better to use dumbbells rather than a barbell, because the former will allow you a greater range of movement. This freedom of motion will benefit your rotator cuffs, which may otherwise be exerted beyond their means, with a single, fixed bar. As an extra trick for added efficiency, you could choose to perform dumbbell bench presses off the floor. This way, you'll be making sure that your elbows don't go behind your shoulders during the negative part of the exercise. That's a great way to avoid putting unneeded pressure on your delts and wrist rotator cuffs.
You've probably never considered this very simple and very common ab exercise as being one of the most efficient muscle building workout ingredients, have you? There's a lot to be said about TV ads that will try to get you to buy some bulky, overpriced machine to do much of the same that a simple set of bicycle crunches can do. They are scientifically proven as the most efficient exercise for your abs, since they recruit all your core muscles. To boot, they're also very safe and require no extra equipment to perform. Now, if you're going for the ripped six pack look, bicycle crunches alone are not going to do the trick – at least not without the help of a proper muscle building eating plan and some good old resistance training. Put in some aerobics or HIIT cardio and you'll be on your way to achieving the chiseled look you're dreaming of.
As you may recall, we discussed the myth of barbell bench presses being dubbed the single most efficient pectoral developing exercise. This is, indeed false – barbell bench presses can do far more than that. It works a lot of the major muscle groups in your upper body area, including (but not limited to) your shoulder and chest muscles, as well as your triceps. There are a few things to bear in mind, when including the barbell bench press in your muscle building workout program. For starters, it won't do that much for your pecs, since it doesn't fully engage your chest muscles, even at the topmost point of the movement; for better pectoral recruitment, you might want to try chest flies on the butterfly machine, or cable crossover presses. Then, you need to be very careful not to cause damage to the soft tissue in your shoulders when performing barbell bench presses. However, if you abide by the standards of proper form and want an exercise that will help sculpt your deltoids and triceps, this one is it. Proper form entails never bringing the bar fully into your chest, but only lowering your arms to the point at which they're parallel to the floor.
Muscles are built in your (home) gym, but also in the kitchen. There is no way you can achieve sustainable results, in your quest for trimming fat and possibly even burning it, toward the goal of weight loss, without the aid of a balanced, muscle enhancing eating regimen. The essential takeaway, as far as losing weight with the aid of training and dietary plans, is to include enough protein and plenty of slow-release carbohydrates into your meals. You will want to match each kilo of bodyweight with a gram of protein, while also avoiding refined carbs and fatty foods. Our list does not include any supplement, such as whey or other types of protein extracts, for, while we don't have anything against supplements, we're choosing to focus on whole foods for the purpose of this article. Here are the top ten foods for lean muscle mass, as collected from around the web:
All lean protein is great for building muscle, but beef is probably the best source. Not only are lean cuts relatively low calorie and can help you get skinny, but they also contain a lot of other healthful goodies, such as zinc, several vitamins in the B complex, and iron. Plus, the HDL ('good' cholesterol) contents of grass fed beef are amazing. It's essential to pick organic beef, since this type of meat contains a lot more conjugated linoleic acid (also known as CLA) than that from industrially bred cattle.
Their high levels of citric acid will give you a great vitamin C boost. Now, as anyone who's ever treated a cold with lots of lemons knows, vitamin C enhances your overall energy levels. Opt for oranges, pomelo (Chinese grapefruit), mandarins or other citrus fruit as a pre-workout snack. You'll be amazed at how much stronger and more resilient your body feels during the exercises.
Whole grains are great for building muscle mass, because they are slow to digest and, consequently, release energy at a slower pace within your body. Instead of feeling depleted and exhausted after your workouts, you'll be feeling energized and up for any challenge. Additionally, brown rice is a particularly good option, because it enhances your GH (growth hormone) levels. This hormone, in turn, will make it easier for your metabolism to pack on lean mass, trim fat, and improve strength levels.
Most fruits are high in sugar (i.e. fructose), but not this species of melon, which is essentially processed as a quickly digested carb. Have it early in the morning, right after you've woken up, or immediately post workout, to recover your energy levels.
Think beets are bland and boring? Think again, if you want to pack on some muscle. These amazing fruits are great for your liver and joints, as they contain a substance called betaine (or trimethylglycine), but also for your nitric oxide levels. NO helps propagate oxygen within your metabolism with more efficiency, thereby aiding in muscle fiber recovery, post-workout.
This is a great source of casein, the one protein that your body takes the longest time to process. In other words, if you want to avoid your metabolism 'feeding' on your muscles during the night, have a serving of cottage cheese right before you go to sleep.
The benefits of eggs have been endlessly touted and for good reason, too. The whites contain a lot of useful protein, the yolks are rich in HDL and, overall, eating eggs will lower LDL levels, thus helping you prevent atherosclerosis.
If you're squeamish about introducing whey protein into your diet, you can opt for a food that naturally contains it: milk. It also includes casein and amino acid, not to mention those coveted omega 3 fatty acid (found in far higher quantities in organic milk).
It's more than a fad 'super food' – it's a slow digesting carb and a whole protein, which will spur your IGF-1 levels, thus raising your insulin levels. There's no simpler way to improve your strength and encourage muscle mass development through what you eat.
Popeye knew what he was talking about. Spinach is rich in iron, of course, but also in glutamine. This amino acid is essential for building lean muscle mass.
The main goal of this workout is to develop a foundation to prepare you for the move on to free weights where you can really start to work on increasing your strength and muscle mass. It works the whole body in one single workout.
Training for muscular endurance at this stage helps to condition the muscles and tendons ready for the next stage.
This workout is aimed at complete beginners to weight training who wish to achieve an increase in strength and muscle tone. This is Workout Level Rookie or above.
The exercises in this workout have been placed in a specific order so that it works the larger muscle groups with complex movements first with the smaller muscle groups and abdominals at the end of the workout. The reason for this is that the smaller muscles and your core abdominals are already worked to a degree by assisting the larger muscle groups at the start of the workout. You would tire much quicker and get less from your workout if you worked the smaller muscles first. Sticking with the order of exercises will allow you to achieve more rapid gains.
Gym machines help the absolute beginner to get a feel for weight training in a safe controlled environment. They do have their limitations and if you want to progress then you will need to move on to free weights at some stage. Training with free weights requires a certain amount of core strength, coordination and balance which may not be possessed by a beginner. This is where fixed path gym machines come into their own by helping to develop initial strength, posture and technique which is vital before moving on to free weights.
Muscular endurance sets the foundation for a strong toned physique. This workout is the first stage on the progressive journey to increases in strength and muscle size.
Weight should be added each week systematically to get stronger and build more muscle. This is easier when doing 5 reps. The increases in weight should be kept small and the focus on maintaining good technique.
Because the workout intensity is relatively low and the focus is on endurance, then the types of muscle fibres used for this workout will recover relatively quickly. A short recovery period of between 30 and 60 seconds should be taken between each set of exercises. Progression in muscular fitness can be made by gradually reducing the rest time between sets from 60 seconds to 30 seconds. A quicker recovery time indicates an increase in overall fitness.
Do this workout at least 2 times per week up to a maximum of 4 times per week. Allow at least 1 full day's rest between each workout for adequate recovery.
It is suggested to continue with this workout program for a period of 6 to 8 weeks. By the end of this initial period the exerciser should be better prepared to progress on to a free weights program.
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All exercises should be completed with proper technique maintaining good posture
throughout. Use technique and posture failure as an indicator as to how challenging
you find the resistance or exercise position. Optimize the resistance and exercise
type according to your own ability.
It is important to incorporate exercises that cover all major muscle groups into
your main workout to ensure a balanced program. Focusing too much on one muscle
group can cause muscular imbalances.
Taking these guidelines into consideration means that you will get far more from
your workouts, advance quicker and help reduce the risk of exercise related injury.
Always seek professional advice from a qualified fitness instructor before attempting
any exercise or workout.


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Jennifer Lopez has dismissed rumors she has started a new romance with Dancing With The Stars star Maksim Chmerkovskiy.
The On the Floor hitmaker reportedly split from her dancer beau Casper Smart earlier this month (Jun14), and speculation spread this week (begs09Jun14) that Lopez has been quick to move on with another dance professional, Russian ballroom expert Chmerkovskiy.
However Lopez addressed the rumors on Thursday (12Jun14) after reading a tweet from Pittsburgh, Pennsylvania radio station Qburgh which suggested the singer was dating again. While preparing for her World Cup launch performance with Pitbull in Brazil, she replied, "No I'm not. #rumors #nottrue".
And when a fan asked her directly if she had moved on from Smart, Lopez replied, "No I'm not. (dating anyone new already)."
Chmerkovskiy previously served as a backup dancer for Lopez during her American Music Awards performance in November (13), and reports suggested she reconnected with him through her best friend, actress Leah Remini, who was a contestant on Dancing with the Stars.
Maksim has been linked to a series of famous females, including supermodel Kate Upton.


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TWIS Ammo for Brian
Simply put, I've seen videos of nerf balls coming out of women's special spots thrown nicer and more accurately than a Bauserman pass.
I never...ever...ever want to see Joe Bauserman in an Ohio State uniform ever again. Period. Amen. I don't lay this on the defense at all. I lay this on the fact that Joe Bauserman is Tate Forcier minus the talent.
This was posted at halftime... halol!
Well, well, well "Haters" ... How's that for a 1st half ... On the road ... At night?! Bucks up 20-6 over Huskers. 30mins to go! O-H!
In An Open Letter to Luke Fickell and Jim Bollman
In particular, I am referring to the use of Joe Bauserman as quarterback. While his on-field struggles are well-known to anyone that has seen OSU play, one stat in particular stands out: In his career, Bauserman has a 37.5% completion rate against teams from BCS conferences.
The Buckeye Blog headline
Bauserman Tattoo Fund Open for Donations
Minnesota -
I wonder what it's like to be insane. I mean, do you know that you're insane, or do you think that you're normal and everyone else is insane?
(In response)
The greatest part about this thread is that I have no idea which of three or four posters you are referring to.
I want my kids to continue to love the gophers but I myself have a tough time saying how much fun the games are to go to them but in reality the games are awful, I am disappointed by the end of the game and the drive home stinks because I know I wasted a day watching it.
And for the kids, alcohol in a sippy cup. Never too early.
Northwestern -
Memo to cats fans: Please stop wearing the "ALL WE DO IS WIN" shirts. It's not helping.
What heisman candidate are you talking about other than Denard? Are you talking about Persa? He is not a Heisman candidate you stupid fuck. You are an idiot. Please go jump in the river and die. You are stupid and don't belong here.
Florida State -
I've been a fan my entire life. I come from an FSU family. I've spent the past ten years convinced that next year will be our year, and I can't do it anymore.
Oh look -- Wake Forest just broke off another inexplicable 57 yard run against FSU's supposedly great defense.
Always something, right? Always one or two plays away. Or, in this particular game, against so-called inferior Wake Forest, maybe five or six. Or six or seven. Who's counting?
I'm done guys. I'm not sure how I'll be able to enjoy college football outside of FSU, but I'm sure I'll find a way.


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Spaceteam app probably wasn't created to help kids learn to decode rapidly, but it just might be the best method available. Spaceteam requires 2-4 players who all work on their own device to collaboratively solve meaningless problems. Each player is given a dashboard of gadgets with novel labels. Players see commands pop up on their screen. The only thing is each command is to be executed not by the player herself, but by one of the other Spaceteam members; therefore, the player who receives the command must quickly shout it out for another player to execute.
The game requires speed, collaboration, multitasking, and most of all, quick reading skills. For students in grades 2 through 6, they play without even realizing they are working on reading skills, and that's the beauty of it. The game is so engaging and fun, they will beg for more and more, and before you know it, will have fluency that is out of this world! Here are my own kids (mostly grown ups) playing:
Spaceteam is free with upgrades available for $4.99. It is currently available for both iOS and Android devices.


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Carly Rae Jepsen is following in the footsteps of Britney Spears and FERGIE by signing up as the new spokeswoman for shoe brand Candie's.
The Call Me Maybe hitmaker has been named Glee star Lea Michele's successor, and has already posed for the trendy firm's Spring 2013 campaign.
In a first for Candie's, Jepsen was the photographer behind the shoot - she snapped herself in a picture booth and also picked out her own props.
She says, "I feel very honoured to be the next Candie's girl. It's a dream come true to be in the company of such amazing women!"
Candie's celebrity models have also included Ashlee Simpson, Vanessa Hudgens and Hayden Panettiere.


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It reads: "I would like to make it known that I consider that I will not be in a position to play to the best of my ability in my Roewe Shanghai Masters qualifying match in Sheffield next week.
"This is down to personal circumstances, including the fact that I am getting re-married in Hungary this weekend. Since playing in a recent tournament in Thailand I have not been able to practise, and by the time the qualifiers come around I will not have played for ten days or more.
"I know just how bad I can be when I don't feel properly prepared as I am the type of player who needs to practise hard in order to play to a reasonable standard.
"As always, I will be doing my utmost to win what is a very important match for me but in truth, my levels of expectation will not be very high."
I've never - ever - known a snooker player issue a statement to tell everyone they aren't likely to win a match.
And I wouldn't encourage it either. It seems unfair on his eventual opponent, who is basically now under pressure to win the match as Ebdon apparently doesn't expect to.
What do odds compilers do now? Ebdon would ordinarily start favourite against any one of his four possible opponents: Michael White, Liu Chuang, Michael Judge or Dominic Dale.
My advice to the bookies is not to price the match up at all. It could create exactly the kind of stink the game doesn't need right now.
I'd have thought World Snooker would appreciate that more than anyone.
42 comments:
Madness. It's fair enough to explain afterwards why you've played badly but to do so before smacks of mind games.
- 12:12 pm
Something smells very fishy to me. If that's how Ebdon feels, why doesn't he just pull out?
- 12:20 pm
Pull out or shut up.
- 12:24 pm
Bearing in mind everything that has been happening lately, is World Snooker really so stupid that they would issue a statement like this?
Yes, apparently they are!
- 12:27 pm
Truly bizarre, and definitely not helpful.
- 12:28 pm
Snooker doesn't do itself any favours does it?
- 12:34 pm
I can sort of understand where he is coming from, he was accused of match-fixing while he and his wife were separating and maybe a little bit of paranoia has set in. Maybe World Snooker should have just released a statement saying he was getting married since it would then be obvious he won't be as focused as he usually is.
- 12:38 pm
It'll look even worse if he's made odds against second favourite and then wins the match at a bigger price than he would have been ordinarily
- 12:40 pm
its pathetic ,ebdon could have just told world snooker to cover himself if he felt he needed to !
- 12:52 pm
If every player were to give a snapshot of their form and chances at any given time, there would be dozens who would be either short of match practice, playing poorly or something else. It seems an odd statement to make if you believe that Ebdon had no case to answer in respect of the allegations surrounding Ebdon-Wenbo. Odder still given that few firms price up qualifying round matches up.
Perhaps there is some mileage left in that case that the public don't know about? Either way, the sooner the public's gaze is directed away from betting the better, and statements like this won't help to do that.
- 1:22 pm
I think Betty Logan was closest to the point.
Sounds weird, anyway. (The statement, I mean.)
- 1:28 pm
I can see the logic from Ebbos point of view.
It releases a lot of pressure to perform and transfers it all to his opponent.
The information shouldn't really have been made public, but then again, had it been kept quiet, a priveleged few would have known and been able to orchestrate a betting coup.
Absolutely nothing wrong in that. The gambling world relies on information that might give the punter a bit of an advantage.
Unfortunately, for snooker at present, and Ebdon particularly, a coup would look extremely like match fixing, and where the game needs to revamp its image and keep attracting bookies sponsorship, the last thing it needs are match fixing allegations.
So Ebbo has possibly done the right thing.
- 1:31 pm
He hasn't done the right thing if he goes on to win the match at a bigger price
- 1:36 pm
- Dave H said...
Nick Harris at Sporting Intelligence: http://www.sportingintelligence.com/2010/07/28/former-snooker-world-champion-peter-ebdon-releases-unprecedented-statement-forecasting-poor-form-280701/
- 1:42 pm
Hi Dave,
V.strange but, unfortunately, it is from a player who has always been, shall we say, bizarre?
Hope all is well in his private life, but i cannot understand this at all. I know why the WSA are putting this statement out...trying to whiter than white et al. But this shouldn't have been released.
Either WSA (and his management company - 110sport?) should have gave head office a statement to say all is not well, and he isn't going to play.
This really does set an awkward precedence in the sport now, by Ebdon doing this?
Shouldn't he be charged or fined?
Thanks, Joe
- 1:43 pm
One thing it will guarantee is a few column inches for the sport, is that why this has been released?
- 1:58 pm
Ebdon is probably mindful of the fact that there will be some people aware of his current circumstances who may try and profit from it (as may have happened in the Wenbo game). He has therefore taken steps to inform THE ENTIRE gambling community who can judge whether to price up or bet on the match in full possession of the facts.
It seems an entirely reasonable thing to do given the current clouds hanging over the sport.
- 2:00 pm
- jamie brannon said...
Backs up my point that Ebdon does nothing to promote the game. Plus it is ironic that this comes from the man who gives it his all more than anyone I have ever seen play.
- 2:07 pm
the fault here is with WS issuing the statement, NOT with peter and how bizarre or otherwise someone finds him.
shame on you WS !!
maybe peter needs to take up fine farting.
- 2:09 pm
This is unprecedented in any sport, for good reason: it's nuts
- 2:12 pm
Nobody bets on the qualifying round anyway so why bother to release a statement? Unnecessary i.m.o. and will only draw attention to a wider problem that we all hope will go away
- 2:24 pm
Good luck to him with his wedding - but given there are only 7 "full" ranking tournaments couldn't he have arranged it for another weekend?
Seriously though, given that betting websites are the most likely source of future sponsors for ranking and non-ranking events, it isn't good for a high profile player to (effectively) challenge bookmakers not to offer a market on his matches.
Also very interesting to read on Nick Harris' site about Brandon Parker judging Higgins' appeal - how recently was this?
- 2:46 pm
Anon 2:24 - there are plenty of people who bet on qualifiers, and there are bookmakers as well as the exchanges which cater this need.
Anyone who now bets on this match (either for or against Ebdon) will do so knowing that his preparation is far from ideal. This is surely better than a minority of people knowing and bookmakers suspending betting or informing the WSA of "irregular betting patterns".
- 2:55 pm
- An what? said...
This is an action of the highest stupidity. With a cloud already hanging over the sport, Ebdon and World Snooker have now laced the whole tournament with a completely avoidable prejudice. It seems unbelievable to think that this slipped past Barry Hearn. No matter what the state of his preparation is, there is no reason why Ebdon could not win a couple of matches or even the tournament. Snooker is a highly fluctuating sport and Ebdon is, after all, a world and UK champion and a top 16 stalwart. Now anything but an immediate exit from Ebdon can be regarded with suspicion as I can only presume the odds are now inflated in favour of a pro-Ebdon punter. Ebdon has always had his eccentric moments but you would have thought he had the intuition to not make such an enormous rod for his own back.
- 3:04 pm
Nobody bets on the qualifying round? Of course they do, Skybet and Sportingbet usually offer markets, sometimes more.
- 3:18 pm
At least it gives the gambling community the option of betting on the match or not.
Whether Ebdon wins at a bigger price or not makes no difference.
Nobody can complain about the outcome. Everyone has been warned and anybody foolish enough to bet on it, well tough.
- 3:55 pm
What on earth are World Snooker playing at by releasing such a statement? I think if Ebbo goes on to win, whoever his opponent is will have grounds for complaint. I thought BH would have had a tighter reign on them than this. Surely he was consulted before its publication?
- 4:01 pm
It's something I haven't seen in sport for a fair while, making your excuses known in advance. I'm sure it used to happen in athletics, people would let it be known their hamstrings were a bit tight, or they had a cold, so there was a ready-made reason there when they lost. (No names, as I can't prove and don't want me/Dave to get sued)
It's unfair on his opponents, all of whom are talented players in their own right, and at least two of whom would stand a good chance of beating Peter in normal circumstances, but now they're under increased psychological pressure to win, and any win will be tainted with "ah, but Peter wasn't at his best"
- 4:47 pm
I have checked the calendar and it tells me today is July 28th not April 1st. If ex-referee Allan Chamberlain reads this he won't know whether to laugh or cry. But one thing is certain, even after all this time, he will be seething with anger. The only advice I can offer Ebdon is to keep taking the tablets but halve the dose.
(Barry Hearn is supposed to be a PR guru - so why is the WS website an utter disgrace. And better late than never 110 Sport in reporting Alex's death. But who really needs these sites when we have David Hendon and Clive Everton - big up to you boys)
- 5:16 pm
actually, this happens "all the time" in horseracing where trainers or jockeys give interviews maybe doubting the horses fitness, or its homework not being that good....only to see it romp home as expected, or as occasionally is the case, run below par.
its not an exact similarity, as other horses wont know what is being said, but the jockeys on them do, and it is linked directly with how betting patterns could alter.
- 5:36 pm
peter ebdon with this statement has made himself look like a price plonker.
- 6:22 pm
- Farkas Árpád said...
As a Hungarian, I would be pleased to know more about his marriage here. But it seems that Ebdon doesn't wish to make more details of it public. Anyway, the Hungarian Grand Prix will be in the centre of attention this weekend, so I don't think that the local media will report on it.
- 8:08 pm
its a sad pr stunt by peter . Bit like the ponytail when he turned pro and sky tv loved it. Hes trying anything to keep in the news and unfortunately you lot have fell for it. Loads of players have of the table problems ,thats life. But they get on with it. Peter has always like to be heard.
- 9:56 pm
anon 9.56,
I think Ebdon is terrified that he may be accused of match fixing should he play badly and lose next week.
Some snooker publications have never forgotten the 5-0 loss to Wenbo and the valid excuse for this defeat which fell on deaf ears afterwards.
This statement has been made out of fear of more career threatening accusations.
Some might say he has done the right thing, as this paints a picture of his life and preparations for this match.
- 10:45 pm
Those who saw his match with Wenbo have certainly not forgetten it - including the ref
- 10:50 pm
Just shows how big money gambling poisons sport.
- 11:31 pm
id bet 956 doesnt know peter, at least not as well as i do (which isnt a great deal, but i still do)
he is a very private person and if it not for him getting on with his life after the terrible emotions of the last couple of years and actually being happy again, then he wouldnt have said a word. i still dont think WS should have published it...they should have thanked PE for the info and kept it for themselves in the hope nothing came of it, but that way they knew in advance AND ANY OPPONENET WOULDNT KNOW EITHER...at least not the extent
- 7:06 am
Ebdon had financial difficulties at the time of the alleged betting coup a couple of years ago.
- 7:45 am
7 06 .i know peter very well thanks.as i said every player top 16 or otherwise has had problems with thier private lives at one time or another . Some things a lot worse than peter but they keep it private and get on with it. This is an ego thing. He must feel very self important to even feel he needed to make this statement.As i said before its a stunt ,ponytail, crying ,falling on the floor , bringing out a dubious song ,you name it hes tried it .Just get on with it Peter like more dignified players have.
- 12:54 pm
I dont believe you know Peter at all, 12:54pm.
- 3:08 pm
3 08 if i wasnt anonymous then u would know i know him very well.
- 10:58 pm
yeah, and i am J Higgins
- 4:48 pm


text:
A group of researchers from four American universities have created a 4 nanometer "robot" that can follow a path layed out with DNA. The body of the robot is made out of a common protein called streptavidin. Each of the robot's four legs is a short biotin-labeled strand of DNA.
Once released using a DNA trigger strand, the robot follows a predetermined DNA track by binding to and then cutting the DNA strands extending off the molecular track. Commands for the robot, such as start, walk, turn left, turn right, or stop, are contained in the DNA track itself.
Ultimately, the researchers imagine developing molecular-scale reconfigurable robots for medical applications, such as repairing damaged tissues. However, the future challenges are numerous and for now the group will focus on adding a second robot and study simple communication and cooperation to understand how they may be able to program higher-level behaviors through lower-level interactions.
Science Daily: Spiders at the Nanoscale: Molecules That Behave Like Robots
Original Nature article: Molecular robots guided by prescriptive landscapes


text:
Alexis Bledel and Ian Somerhalder have emerged as fan favourites to play the sexually-charged leads in the film adaptation of E.L. James' saucy novel Fifty Shades Of Gray.
Prior to a TV special about the book and its author on Monday (17Sep12), newswoman-turned-chat show host Katie Couric asked her fans and readers of the saucy book to vote for the stars they'd like to see play kinky billionaire Christian Gray and Anastasia Steele on the big screen - and The Vampire Diaries hunk Somerhalder and actress Bledel were the clear winners over the likes of Ashley Greene, Emma Stone, Ryan Gosling and Alexander Skarsgard.
James, who was a guest on the show, revealed she has her own wish list, but she refused to divulge who is on it.
She told Couric, "I have three people who I think could play Christian and about four people who could be Ana."


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A former Mass. state worker out on disability for 20 years also often enters bodybuilding competitions. FOX Undercover introduced you to the bodybuilder back in May and after our report, the state pushed for answers.
"I'm in good shape, yeah," 45-year-old Mark Lovell said. "I can still try to stay in shape and do what I can do but I have my limitations, absolutely, 100 percent."
Scroll down to watch the video report.
The state decided to send the former correction officer turned bodybuilder to a state doctor to see if he should go back to work given that he had been collecting since he left his job on disability when he was 26 years old after being injured on the job three times. He's collected a tax free disability pension ever since, which paid him $33,000 last year.
In May, he insisted his injuries are legitimate and that you "don't have to lift a lot of weight to be in shape." He went on to say it was "genetics and diet" that got his body into shape.
But Dr. David Kim, an orthopedic spine surgeon at New England Baptist Hospital, who performs spinal fusions was skeptical when we showed him the videos.
So Lovell underwent an independent medical evaluation in which a doctor determined that he was unable to go back to work as a corrections officer; state law says that in order to force someone on disability back to work, that person must return to the same position or one that is similar.
Since 1997, Massachusetts has forced only 117 of the more than 15,000 state and local public employees on disability in the Commonwealth back to work.
After the independent medical evaluation went in Lovell's favor, he said he's never tried to hide anything and has done everything the state asked him to. He's now scheduled for more spinal surgery.
>> Mobile users can watch the video here.
Boston News, Weather, Sports | FOX 25 | MyFoxBoston
Source: MyFoxBoston


text:
Venue Details
1201 10th Avenue
Grinnell, IA 50112United States
Grinnell's natatorium is part of the Charles Benson Bear '39 Recreation and Athletic Center that was completed in 2010. The natatorium reflects the latest technology and design, offering swimmers a magnificent place to compete, train, or pursue personal fitness goals. The flexibility of the facility is one of its greatest strengths. Two movable bulkheads can reshape the pool for different purposes. The pool and deck portion of the natatorium were named after former Grinnell College president Russell K. Osgood in October 2010. The natatorium is connected to Darby Gym and the fieldhouse via an underground link and features:
- Fifty-meter by 25-yard pool
- Competition configuration of diving well, ten 25-yard lanes, and shallow warm-up area
- Daily use provides nineteen 25-yard lap lanes
- Two one-meter and two three-meter diving boards on concrete platform
- Diving well (13 feet deep)
- Two bulkheads to transform the pool into a multipurpose facility
- Shallow area that offers an area for water aerobics, kids, etc.
- Colorado Timing System
- State-of-the-art air exchange
- Seating areas for about 500 spectators
- Classroom near pool that seats 24
- Walk-down entry for spectators
- Quality audio system
- Two family changing rooms