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It's been a little over 8 months since A Clean Life was brought into the world. It was quite an odd birth.
I had this idea. That's it just an idea.
I began telling friends, family, and coworkers about it. To my amazement it ignited their passions. They enthusiastically encouraged me to keep developing the idea. Some began researching on their own and reporting back to me. Nearly all started telling me about anything environmentally friendly they were doing.
It was like standing up in a large room and having everyone look at you all of sudden. Then you mumble something about a good idea. Instantly every hand is raised and waiting to tell you something. I remember thinking that this was crazy. I mean how could I ignore such a reaction. What if I did ignore it.
I didn't. I listened to the community, gauged its needs, and presented an idea. The results in my own life and those around me have been astounding. I tremble when I think of myself before A Clean Life. I am similarly shocked when I think of the changes others have made.
It has truly been awe inspiring. Thank you to all who are a part of the Clean Life community.
Community Feedback
As time rolls on and 2010 gets started we have some great plans to share. Our goals for the upcoming year are beginning to take shape:
- Recycling in DC.
- Farmers markets in the WMA – DC/MD/VA.
- Create a philanthropic fund (achieve permanent funding for community initiatives).
- And, most interestingly – lifestyle coaching.
These represent several weeks of brainstorming and research. The greatest opportunity to make the change that A Clean Life was created for.
As I begin to write up the strategy plan and call the board to order, I want some of your feedback. What do you think of them? What would you like to see me do?
Further, if you have been touched in any way by A Clean Life, please, share your story. Tell us what changes you made. Tell what you struggled with. Tell us what you need.
Your feedback is important!


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So you can imagine my little squeal for joy when I found this trunk at Savers the other day. Sure, it's a bit worn, but it still has enough sparkle, shine and gorgeousness to make me smile.
Guess what...I only paid $9.99 for it! That's the same price they are charging for the regular old black trunks that are a dime a dozen. Score!
Now, I know that I said I wasn't going to decorate for Christmas until after Thanksgiving, but I totally had to show you how I envisioned this trunk staged.
Those vintage ornaments are only about 1/3 of my total collection. I paid about $3 total for them all at local tag sales over the years.
So there we have it...my favorite decorating combination of new/worn, shiny/aged. I think it's the perfect winter coffee table!
And remember how I said I had been pining for a metal trunk? These are a few of my favorite images that I've found:
Linking to: http://www.jenniferrizzo.com/ http://homastyle.com/wp/2012/11/27/no-red-christmas-decor/

subset: commoncrawl


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If It's Time For Siding Repair On Your Home in Idaho Falls, ID It's Time for Reve Exteriors
The three most common types of vinyl siding repair jobs we see include the repair of cracked panels, chipping, and holes gouged in the material from impacts with hail and other debris. These may seem like easy DIY fixes, but with siding repairs attempted by those other than licensed siding contractors, you run the risk of invalidating your manufacturer's warranty or homeowners' insurance policy. Therefore, all siding repairs are best handled by the professionals.
The most important thing to know about siding repair is that it is crucial to address damage as quickly as possible. Minor cracks and chips can be sealed, but if the vinyl siding begins to pull away from the house, it can bend and warp. This may damage the panel beyond repair and can necessitate a replacement. Additionally, it will slowly pull other panels away from their fastenings, causing the damage to spread throughout the siding and possibly even compromising the underlying wrap or insulation.
Having a certified siding repair contractor out to inspect and repair the damage as soon as possible is your best bet when it comes to minimizing damage and saving money.
If you would like more information on siding repair options we offer at Reve Exteriors, contact us today, and you can see for yourself the customer-centric service that has allowed us to maintain an A+ rating with the Better Business Bureau. We are proud to serve homeowners in and around Idaho Falls, ID.


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The Flaming Cliffs of One's Heart
Sixty million years ago, this part of the Gobi desert called Bayanzag was the bottom of an Ancient Sea. The place is known as Flaming Cliffs and if anyone has ever heard of them it is because of the dinosaur skeletons and eggs that have been discovered there.
The Flaming Cliffs are not the Grand Canyon or the Badlands. They are quite unimpressive. Really. And if it wasn't because the sunlight reflecting off the cliff walls makes the formations look more spectacular than they really are, you could drive by and miss them.
Yet, I love these two tiny words: Flame and Cliff.
Both so inherently dangerous.
Flame conjures up images of things set ablaze, things that burst into strident blasts of angry red and hues of passionate orange.
The word flame makes me think of my middle school years when girls used to remove the hair on their arms by passing a candle rapidly over them. They burned the hair off their arms to make them caressable, to offer them naked and soft to boys with clumsy hands and sticky fingers. They singed the fuzz on their arms out of love. So that they were welcomed and accepted and kept.
But only little girls do such silly things. When they grow up so do their pain, the caliber of their offerings, and their boldness. Some of them favor self-immolation over singeing. They offer themselves in sacrifice by setting their whole bodies ablaze. They do it as a form of protest, of martyrdom, out of scorn. They sacrifice their flesh and bones in the name of love. Afghan women wishing to escape abusive marriages, Tibetan nuns protesting Chinese rule, Indian widows seeking eternal love throw themselves into their husbands' funeral pyres.
Think heat, your skin peeling off, first crispy then waxy like a candle left out in the sun. Think pain, the fat of your body coloring the flames with traces of bleeding green and tender yellow, turning your midriff into a volcanic blow torch.
Flames. Kisses. Passion. That short-of-breathness, the giddiness of a torrid affair, the first love, the first kiss, the first time. Consuming flames that devour and destroy, leaving nothing behind but a mound of smoldering twigs.
I once loved a boy who loved alcohol more than he loved me.
"Why do you drink so much?" I asked him one day.
"Because I like how it burns my throat," he said. "It's like a flame rushing down my windpipe all the way to my belly. You wouldn't understand."
I didn't.
Cliff. That's the word that comes to my mind when I think of roller coasters, paragliding, bungee-jumping, sky-diving and gravity-defying stunts, a list that comprises my worst fears. I'm afraid of free-falls, of losing control, of letting myself go. I imagine how splendidly irrevocable the pull of gravity must be as one goes off a cliff. The word cliff evokes memories of that last scene in the movie Thelma and Louise when the women are cornered by police only 100 yards from the edge of the Grand Canyon. They weigh out their options and rather than to be captured and spend the rest of their lives in jail they decide to keep going. Thelma steps on the accelerator and drives the 1966 Ford Thunderbird convertible over the cliff.
I once loved a boy who loved his mother very much. On one mother's day, after a weekend out in the country with pals and cheap booze, he drove to his mother's house. He was too drunk and drove too fast. He missed a bend and his car flew off a cliff. It was a difficult rescue, the firefighters later said. The boy was tall and skinny, he wasn't wearing a seat belt; the car catapulted his body into the air first, and later into the belly of the cliff.
The casket was sealed.
No one was allowed to see his mangled body.
A gaping abysm swallowed him whole.
October 2017


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I haven't always been a runner. Growing up, the only sport I was interested in was swimming. In college, I didn't do any swimming and barely made it to the gym to workout. I found that without a regimented training schedule or a coach over my shoulder I wasn't sure what to do. I was lost. On February 1, 2011, I found running and I haven't looked back. Running has truly helped me gain the confidence to live my life to the fullest.
Race Recaps
When I first started running, I wanted to make sure that the habit stuck. I needed a training program to follow but more importantly I needed something to train for. With that in mind, I decided to sign up for my first race, the Athleta Iron Girl Clearwater 5K on April 10, 2011. That race was a wake up call for me on so many levels. When I crossed the finish line, I immediately wanted to train for another race to push myself to be better and faster. I had truly caught the racing bug! Since that race, I have completed four 5Ks, three 10Ks, a 15K and four half marathons.I am constantly adding new races to my race schedule. I even have my sights set on the 2013 Walt Disney World Full Marathon!
Running + Disney = runDisney!
Growing up in Florida went spends weekends at Walt Disney World with my family. I visited Disney more times then I can possibly remember. Needless to say I am a huge Disney fan! When I started running, I was thrilled to learn that I could combine my two favorite things in the whole world: running and Disney!
On October 1, 2011, I ran my very first half marathon, Disney's Wine and Dine Half Marathon. From that moment forward, I fell more in love with Disney then I ever thought was possible. Through my crazy researching skills and quest for knowledge, I found the Running of the Ears forum, which is dedicated to all things related to running and Disney. My favorite races are by far the ones organized by runDisney because they really do make my dreams come true! Here are the recaps from my Disney racing weekends:
- 2011 Disney's Wine and Dine Meet Up and Eat Up Event
- 2011 Disney's Wine and Dine Health and Fitness Expo
- 2011 Disney's Wine and Dine Half Marathon Race Recap
- 2012 WDW Marathon Weekend Meet Up and Warm Up Event
- 2012 WDW Marathon Weekend Health and Fitness Expo
- 2012 Walt Disney World Half Marathon Race Recap
- 2012 Disney's Tower of Terror Health and Fitness Expo
- 2012 Disney's Tower of Terror 10 Miler Race Recap
Whenever I decide on a big race (meaning another half marathon), I devise a training plan to follow almost immediately. Since I am not a running coach and still consider myself to be a newbie in the sport, I rely on the wisdom of other people who have been doing this much longer than I have. I have used the Nike+ Training Programs, the Jeff Galloway programs and the Runner's World Smart Coach program.
Currently, I am training for my very first marathon (the Walt Disney World Marathon) and I am ridiculously nervous and excited. My main goal is to just finish the race but I would love to finish in less than 5 hours (i.e. 4:59:59). I am using the Runner's World Smart Coach program for this training cycle. Here is my training schedule, which I try to update weekly!
- WDW Marathon Training: Week 1
- WDW Marathon Training: Week 2
- WDW Marathon Training: Week 3
- WDW Marathon Training: Weeks 4 and 5
- WDW Marathon Training: Week 6
Running Gear
Every athlete needs gear including runners! I absolutely love going to my local running store to check out the latest and greatest gear to see what is new and determine whether or not I
want need to get it. Running shoes are the most important pieces of gear that a runner needs. Without the proper footwear, you are likely on the road to injury. Besides my running shoes, I have found that my Garmin Sports Watch is an absolute must for every run. There are several other very important pieces of running equipment that I own and will hopefully be reviewing for you in the near future.


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We need you!
Good Morning, Good Afternoon or Good Evening Klein on Design readers! Today we are asking for your help to write a future blog post! We want to know your favorite furniture and interior design blogs, books, and magazines. If you would like to help us out, please e-mail our Social Media Coordinator Bobby at firstname.lastname@example.com. We will hopefully have the list of everybody's favorite blogs, books and magazines up in July. Thanks for the help!


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Fernandinho Shows Destructive Side to See Brazil Past ColombiaJuly 4, 2014
Luiz Gustavo's booking against Chile was a hammer blow for Brazil. They would need to take on Colombia, complete with No. 10 sensation James Rodriguez, without their midfield general. The timing could not have been worse.
They need not have worried.
Brazil had no like-for-like replacement for Luiz Gustavo in their ranks, but they are blessed with one of world football's most intelligent central midfielders in Fernandinho.
Primarily used in a box-to-box role throughout his career, he makes the transition into a holding role appear a simple affair—it is anything but. Against Colombia on Friday night, he harried relentlessly, breaking up attacks throughout and protecting his back four. He was truly insatiable.
His task, it must be noted, was aided by a referee far from the standard expected of one chosen to take charge of a World Cup quarterfinal. The Manchester City star should have been booked on a number of occasions as early as the first half. He rode his luck, though, and ensured Brazil reaped the benefits.
He was physical in his approach, perhaps overly so, but the result was that Brazil controlled the midfield area for long periods. Not alone in his harassment of Colombia star James Rodriguez, Brazil ensured the playmaker's impact was minimised.
Fernandinho has played the deepest role in midfield for Manchester City throughout the past season but has rarely been required to anchor as such. When he has, though, he has been similarly combative, as the following tweet attests:
There were times when they could not keep James in check, while he was also able to score from the penalty spot. Yet thanks largely to Fernandinho, his impact was minimised.
The former Shakhtar player was also useful in distributing the ball, with his passing and ability to carry the ball past the first man a step up from the absent Gustavo. He will revert to his usual role next time out but has proved himself more than ready to anchor if required.
However, to analyse Fernandinho's impact on the Brazil side since coming into the starting lineup in terms of his technical attributes would be missing a key point.
Luiz Gustavo may be a destroyer, but he is not a leader. Paulinho is more inclined to step up but has been woefully short of form. Fernandinho exudes authority, and it is no surprise that Brazil have looked more stable since he was introduced.
Scolari wanted to break the game up and deny Colombia their natural rhythm. His plan worked perfectly, and at the heart of it all was Fernandinho.
David Luiz was rightfully awarded the Man of the Match crown for his terrific defensive display and free-kick strike. Had he not been awarded the prize, Fernandinho would not have been far from consideration.
It was not pretty, and many will not have approved of aspects of his performance, yet Brazil's approach as a team was exemplified by Fernandinho. He performed his role to his manager's exact requirements, and the Selecao were rewarded.
Brazil may not be the free-flowing side that many would like them to be, but they lack not for spirit, and Fernandinho epitomises their ability to adapt their game to suit all comers. He is a winner, and Brazil may well be too.


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Tyra Bank's Wild Curls — Love Or Loathe? Vote
Tyra has been known to switch up her look a lot, but this may be one of her most dramatic yet! We think Tyra's versatile enough to pull off any look, but what do you think, HollywoodLifers? Do you love or loathe Tyra's look?
Tyra Banks, 39, may be a world famous supermodel but we're sometimes still shocked at the looks she manages to pull off! Case in point — her wild curly hair at the CW, CBS, and Showtime Summer 2013 Television Critics Association Party on July 29. We think Tyra looks fierce (as always), but are you a fan of this look? Vote below to tell us.
Tyra Banks' Curly Hair — Rocks Look At TCA Party
While Tyra has rocked some totally wild looks, we're most used to seeing her with voluminous loose waves or a great blow out. However, we have to say that we're really loving this look on Tyra. We think the curls perfectly frame her beautiful oval face and compliment her makeup and earrings. If you're looking to get a similar style, we recommend using a small curling iron like Hot Tools 5/8″ Professional Spring Curling Iron. A curling barrel this small may look a little funny, but it's the perfect size for creating the loose ringlets that Tyra is rocking.
Tyra chose to wear an uber-smokey grey eye. To get her look, simply apply a grey shadow all over the lid and into your crease. Bring the shadow down to line your bottom lashes. Top off the look with some false lashes. Tyra also wore a nude pink lip and a peach blush.
Tell us what you think of Tyra's crazy curls below, HollywoodLifers!
— Sarah Hopkins
More Tyra Banks Beauty News:
- Tyra Banks Sports Bold Brows & Claw Nails: See Her Fiercest Photos Ever
- Tyra Banks' Smoldering Eye Makeup & Fierce Nails: Get The Look
- Tyra Banks Says At 17 & A Size 4 She Would Have Been 'Too Heavy' To Model In 2012


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Friday, February 28, 2014
Nineteen Month Update
25 comments:
Oh my gosh her floral dress and boots! LOVE IT. She is at a great age. Cherish every moment.ReplyDelete
Oh my gosh Ashley! I am seriously on love with this post! It just shows how much personality she has! She is so darn cute!ReplyDelete
She is such a doll! They grow up too fast!ReplyDelete
I wish my daughter wasn't so much bigger than wave rely or I'd snatch up that outfit in a nano second!! I love reading all the updates!! She really is the cutest and pretty much sounds exactly like my LO!ReplyDelete
She sounds like she has picked up so much more stuff recently! What a big girl! :)ReplyDelete
So much personality! I wish I would have started doing these updates sooner. It's a beautiful way to document our little one's growth. XoReplyDelete
Oh my gosh, I love reading these! They will always be socially acceptable. ;) I love the "what's that?" stage...they are so interested in everything! I am constantly letting Cam do "chores," too, like put things in the trash or push the clothes into the dryer! Maybe we have some little helpers on our hands!! ;)ReplyDelete
Please keep doing these - she's too cute to stop!! :)
Happy Weekend!
PS THat Buckle Bear is amazing - I've never seen it before but just added it to my cart! HahaReplyDelete
So cute. Love her boots!ReplyDelete
Very sweet :)ReplyDelete
Where are those boots from? They are darling!
Happy 19 months!!! And seriously, those boots are the best!ReplyDelete
love these updates! I laughed about how she says mama when she sees coffee - that's our life over here!ReplyDelete
oh my goodness her boots!ReplyDelete
Happy 19 months, Waverly Maye!!!ReplyDelete
She sounds so adorable with her baby dolls! Surely she will make a wonderful big sister some day!ReplyDelete
She's such a cutie! It's crazy how independent they become all the sudden. While I cherished the baby stage, this one is definitely my favorite!ReplyDelete
My daughter (9 months) loves the butt paste tube too! She always reaches for it when she's laying on the changing table so I'm sure one day she will also be carrying it around! LOVE the boots! Where are they from??ReplyDelete
Oh what a sweetheart she is just adorable!! I call them monthdays!! And you go ahead and keep these posts a coming!!!ReplyDelete
I can already see the maximista on your daughter, she is so beautiful and so stylish. And those boots are the bomb.ReplyDelete
Happy 19 months, Waverly! :)ReplyDelete
You're seriously going to have to tell me where you get all of Wave's ADORABLE clothes!!! I need to know the secrets to dressing a little girl since I only know where the best trucks and car finds are. :)ReplyDelete
I LOVE LOVE that flower dress! Where is that one from? I love that she associates drinks with people - the first time Callie did that I about feel over laughing (wine - mama, bourdon bottle - dada)! Happy 19mo cutie!ReplyDelete
What a sweetie. And she has such style! :) My little boy turns 19 months old this week and boy has he been sucking the energy and patience out of me. But he's so cute! Haha. It's the age.ReplyDelete
THAT OUTFIT! I love love love it!ReplyDelete


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Students interested in health care or who plan to apply to a professional graduate program in one of the health areas may choose to major in either Biomedical Sciences or Health Care Management in the School of Health Professions. Both of the majors offer pre-professional tracks and other areas of concentration. Health Professions' academic advisors will help you plan your schedules to help you reach your goals. Some of the professional programs in UAB Health Professions offer early admission opportunities.
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Health Care Management, B.S.
Health care management professionals manage hospitals, clinics, medical supply firms, and other health care organizations.


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HOT! Dixie 20 Count Paper Plates Only $.74 Shipped!
20 Count Dixie Ultra Paper Plates Only $.74!
This is a HOT deal on paper plates! Right now on Amazon, you can purchase these Dixie ULTRA paper plates (20 ct) for $1.74. Clip this $1/1 Amazon coupon and pay only $.74! That breaks down to only $.04 per plate!
Dixie Ultra Modern Romance Plates, 20 Count Only $.74!
- 20 count
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This is an Amazon Add-On item which means you will only get this FAB low price if you are already purchasing a qualifying order of $25 or more. If there is something you've been meaning to order or you want to start shopping now, hurry and "add on" this deal to your cart!
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Starting price is $17.91. Select subscribe & save for $17.01. Select your delivery schedule. (You can cancel your subscription after you have received your product.) Clip the $1/1 Amazon coupon and click on Subscribe Now. The discount will automatically be taken off at checkout for a final price of $16.01 + you'll get FREE shipping!
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- Because Amazon's prices fluctuate so much and some times so quickly, please don't be mad at me if you miss this great price! Also, see why we ♥ Amazon Prime for free shipping! This post contains our affiliate link. Please read our DISCLOSURE POLICY here.
The Dixie plates are an add on item. Therefor you need to spend $25.00 to qualify for that price. Not a great deal if you don't need anything else:(
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text:
Monitors vehicle health problems and reports back to you.
Maintenance Alerts:
Based on actual mileage and recommended service intervals, Vyncs triggers reminders for oil change, tire rotation, brake pads, and other maintenance needs.
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Receive factory recall notices.
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monitors your car's battery condition and reports if the battery condition deteriorates.
Access fuel and maintenance reports. You will get lots of actionable information for optimizing your car's fuel and maintenance cost.
Safety. Location. Control. Maintenance. Savings.
Add Vyncs to your car. Sync it with your life.


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White - Black [C37]
From a galaxy far far away
Given the rather premature resignation, I'd guess a modern correspondence game?
All of White's moves after the opening are endorsed by Stockfish, so I'd guess the 21st, and possibly online.
I agree with Anon at 11.04. Another curiosity is that my screen does not show the white knights which makes it a semi-blindfold game.
Update: The white knights are back in their stables!
So interesting to reading about this chess article.


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There were rumors a transformer fire caused the problems. The fire department says that's not the case.
For more than 12 hours PECO has been on the ground and under it at 16th and Sansom Streets trying to figure out the problem that knocked out power to hundreds.
Around 3:30 Wednesday morning, firefighters responded to a possible hazmat situation at the intersection.
There was smoke coming from the site and there was a smell of gas which turned out to be from an unrelated issue.
Residents in the Oakwood Apartments woke up to fire alarms when that smoke creeped into their building.
Lieutenant Bernard Gilliam of the Philadelphia Fire Department explained, "There was smoke filling up in the building. The smoke in the building set off the alarm system."
Philadelphia's Office of Emergency Management says 37 people evacuated the Oakwood Apartments building and were taken to Liberty One to stay warm. Many were allowed back in for a short time to get their belongings.
"You could smell smoke, a little bit like an electrical fire," said Oakwood resident Reid Boothe, "but we didn't feel like we were in danger."
PECO says at the height of the outage 700 customers were without electricity.
By around 2:00 p.m there were 12 properties with meters still in the dark.
That number doesn't sound high, but many of those meters are attached to buildings like Oakwood which has 80 apartments.
Wednesday afternoon we found residents grabbing belongings since the property isn't allowing anyone to return home until the power is back on.
"There's a series of wires that run under this building," said Gilliam. "There's smoke and char down there."
The outages have been spotty, but most of the PECO customers who've been impacted are businesses.
Many of them were forced to close up shop for the day putting up signs to let customers know they were without power.
Late Wednesday night, three customers remained without power including two businesses and Oakwood Apartment.
Oakwood says residents will most likely be out of their homes until tomorrow.
PECO hopes to restore electricity overnight as they found the cables suffered greater damage than originally anticipated.
The cause for what sparked this incident remains unknown.


text:
If you are interested in this course after September, please contact Student Advisers on 551 7777 as we consider in year applications.
This course enables you to build upon the range of skills and knowledge gained at NVQ Level 1 to develop your career within the engineering industry.
This Apprenticeship covers all the basics of Vehicle Maintenance. As a Vehicle Maintenance apprentice, you'll carry out routine light vehicle maintenance and inspections including servicing, repairing and replacing faulty parts and maintain records. On this Apprenticeship you'll spend a lot of time on your feet. Good communication plays a role, too - you'll need to understand exactly what your customer wants in order to make them happy.
Read more: Intermediate Level Apprenticeship in Vehicle Maintenance and Repair (Light Vehicle) - E085


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Separate names with a comma.
Discussion in 'GBAtemp & Scene News' started by djgarf, Apr 15, 2005.
a really great action game!!
even you don't understand the story...
Damn, I love Dragon Ball, but have to wait 'till June for this to be released in Europe...
Has this been released in the US yet? It's taking too long.
ahhhhhh i cant wait 4 the english version!!!cmon !!!
edit:ops..double post
edit by costello: your wishes are my orders I also fixed your sig
I hate Dragon Ball, but this is pretty damn good!
its a nice action game but in korean
already released in japan.
it will get an english version in summer.
Er... I mean... this game is real cool, needs to get released in english already
maybe are those unreadable txt a bit releaxed/chilled than the japanese
Why are Japan making games base of an anime from 1986 anyway?It scares me.
Because someone played Astro Boy and realized "hey, if we copied this, we could make a Dragon Ball game that didn't suck!" ...?
They even turned out to be right!
Heh, so Goku is "Ogong" in Korea?
Sojjy, thought I still was on the One Pice Baseball message ^^;
Hasn't the entire series still not been televised in the US? Actualy, they might have finished it last year or something like that, I'm not sure. Also, if a game based off a 19 year old anime is scary, think about this: they got a Jaws game coming out soon. Jaws! (its a console release, and you get to be the shark)
Because anything Dragon Ball will sell??? Come on the US make games based on Knightrider & Power Rangers and they're hardly in the interest of kids today!!
This is a pretty good game actually. Good gameplay mechanics, too bad there isnt an english version yet, this is deffinatly a game Im waiting for. ^^


text: Lita is the kind of mom that loves to get banged. In this video, she strips for you and shows you her fantastic boobies. Plus, Lita's beautiful tits are absolutely amazing. Lita fingers herself in the bathtub all the time. After masturbating in bed, she loves to try on sexy clothes.


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Powered by Global Online Solutions
A Message from Karsten Jensen, MSc. Exercise Physiology, Strength Coach to World Class and Olympic Athletes
Strength and conditioning and personal training are simple.
To be good at what we do we must master only four skills, CREATE, INSTRUCT, SUPERVISE and EVALUATE and refine training programs.
To be useful, ANYTHING ELSE we learn must help us improve one of the above four areas.
If information and knowledge stays in our heads it is of no benefit to our athletes and clients!
In the late nineties, the Danish Sport System (Team Danmark) employed only part time strength coaches to make relatively generic programs and there was little follow up on the programs. The national coaches did not feel that the training programs matched the needs of their athletes and they were not happy with the results the programs produced.
In a seminar in early 1999, a large number of the national coaches asked Team Danmark to hire a full time strength coach.
In Novemeber 1999 – one month after I completed University - I was hired by Team Danmark as their first full time strength coach to create highly individualized training programs for their novice as well as current Olympic athletes who
At that time I had already worked with world class triathletes, badminton players, figure skaters and national/international level volley ball/beach volleyball players.
However, I still remember my mentor Mikael Trolle, the national volleyball coach saying, "You only get one chance at this."
Being a full time strength coach for Team Danmark had been my dream job since my second year in University (1992), eight years before the position existed.
Naturally, I was motivated to succeed!
I knew that the training programs had to follow the principles of PERIODization
Eight years earlier Tudor Bompa's books had taught me about "PERIODization" – the division of a longer training cycle into different PERIODS, with different goals, structures and contents of the training program.
I had also studied the research that shows that training programs that follow the principles of periodization are MORE EFFECTIVE than "non-periodized training programs.
Therefore, I knew that the training programs had to follow the principles of PERIODization.
A truly effective PERIODization system must answer ALL the questions we, as strength coaches and personal trainers, need to ask when we create COMPLETELY individualized training programs.
I kept studying everything on periodization that I could get my hands on.
Each great book from Bompa, Zatsiorsky, Kraemer, Stone and Siff taught me valuable lessons.
However, there were also MANY unanswered questions.
I kept reading, applying and getting experience in the gym and gradually I realized that I was seeing a NEW system of PERIODization.
Bruce Lee said "Discard what is not useful. Learn from everybody. Be ready for everything." – I could not agree more!
Therefore, The Flexible Periodization Method is the ONLY method that integrates the BEST of all other periodization systems - instead of wasting time with the archaic "which method is best discussion" - AND on top of that has added "nowhere-else-to-be-found" features.
Very much due to the above mentioned job description, The Flexible Periodization Method became the first complete system of periodization that is dedicated to the strategies needed to create completely INDIVIDUALIZED training programs./span
The 400 pages in The Flexible Periodization Method are structured in four (4) logically sequenced, content-rich chapters.
Chapter 1 consists of 16 short sections outlining the 16 Key Principles that The Flexible Periodization Method is built upon, including
After reading Chapter 1, you will understand the theory behind the Flexible Periodization Method.
Chapter 2 gives you all the details of the seven (7) different training templates ("blocks" -the corner stones of the FPM) that are combined to perfectly suit the individual athlete or client. These details include
In section 2 you can find a program used by Nicole Sydboege, Ju-Jitsu World Champion.
I recommend getting a thorough understanding of all the blocks before starting to use The Flexible Periodization Method. However, Chapter 2 is more of a reference chapter that you use each time you create PERIODized training programs. You don't need to read Chapter 2 cover to cover.
Chapter 3 shows you how to combine blocks to create ANY kind of macrocycle. It also covers
Also Chapter 3 is a reference chapter that you use each time you create PERIODized training programs.
Chapter 4 shows you the 9-Step sequence to create truly INDIVIDUALIZED training programs
Do you currently follow a CLEAR, stepwise and effective process for creating individualised training programs?
Chapter 4 shows you the 9-Step sequence to create truly INDIVIDUALIZED training programs
If we ask an athlete or a client to perform 5 sets of 3-5 repetitions of the Deep Barbell Squat Squat with a load that (s)he initially could do 3 reps with, then we have somewhat "individualized" the training program.
We might have 5 sets of 3-5 repetitions of the Deep Barbell Squat Squat as the STANDARD set/rep combination, but we have individualized the training load.
In the view of The Flexible Periodization Method this is PARTIAL individualization, because there are some many more decisions/choices that goes into creating a training program.
COMPLETE individualization – the goal of The Flexible Periodization Method – is to make ALL decisions on ALL of the 9 steps based on the physical status, goal and practical circumstances of the individual athlete or client.
You see now that individualizing a training program is not an "all or nothing" scenario. There are different degrees of individualization.
Thus, if you think that making a COMPLETELY individualised training program sounds overwhelming, you can start where you are at now and – at your own pace - GRADUALLY create more and more individualized programs.
Chapter 4 is designed to be use EVERY single time you create training programs and follow the steps.
The principles of The Flexible Periodization have proven very effective, which is why I wanted to share them with as many like minded colleagues as possible. BUT, writing the book also challenged me to think through and clarify many of the principles in the method.
The Flexible PERIODization method is about MORE than the training. It is about UNDERSTANDING what it takes to develop a truly individualized training program that fits one athlete and not the other.
The Flexible Periodization Method is the heart and soul of Yes To Strength therefore I am happy that the book has been picked up by personal trainers and strength coaches in 20 different countries so far.
I am also proud to have taught components of The Flexible Periodization Method at Universities in Ontario and that the method is recommended reading by the Ontario Human Performance Association. I am also honored that the Danish Federation of Sports in the fall of 2012 commissioned me to write "Optimizing Performance with Periodization" for their coaches education.
Albert Einstein said, "As simple as necessary, as complex as possible."
The skills and strategies needed to create truly individualised training programs are naturally more complex than a generic training program.
Thus, The Flexible Periodization Method is about "better', NOT "easier."
Learning to use the Flexible Periodization Method to the fullest extent WILL require time and effort. However, there are MANY SPECIFIC principles and strategies that you can take away and apply them the next day.
Thus, you can benefit from The Flexible Periodization Method EVEN though; you already use another system and don't intend to make a complete shift!
"OK - I am interested!" How can I get The Flexible Periodization Method?
"Overall I give this book a four out of five star rating, and it belongs on the bookshelf of anyone interested in a practical method of periodization programming."
Get your copy of
The Flexible Periodization Method
(Instant Download)


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Moving Services For Busy Individuals
With all the hustle as well as bustle, it can be truly difficult to find the time to move. Moving is occasionally needed; however, so also active individuals have to figure out a way to move without sacrificing their works, lives, or sleep. Fortunately for them, there are a selection of different relocating solutions available so that time is not something they have to invest.
There are whole lots of experts around that agree to assist you obtain all set for your action. This is an essential stage in any kind of moving job, so it is not something that needs to be avoided. Preparing and also company will certainly commonly save even more time as well as money than avoiding this action would in the initial location. If you simply do not have the moment to sit and also plan, which does not take long, there are great deals of moving specialists out there that will certainly help you by caring for the details.
Packing and also Loading
Another popular option in moving solutions is the packing and loading option. Many relocating companies are pleased to provide both of these services at an expense.
Driving and also Unloading
Many moving business make one of the most sales on the actual driving and discharging of products. Also those with the moment to load typically do not have the moment or capability to drive. In spite of whether you have actually packed yourself or if you have worked with a packing solution, there are a range of different moving firms that manage relocating services such as driving and also loading.
Some business enjoy to provide an unpacking service as part of their moving solutions. This consists of the configuration of furnishings, as well as the removal of boxes and also various other packing supplies. If you are just as well active to obtain unpacked in any sort of practical amount of time, after that probably an unpacking service is the ideal choice for you.
So Much to Pick from
Because there are many different moving services around, you have no limitation to exactly what hand you have in your action. You might determine that you are not very busy as well as you have all the time in the world to relocate yourself. For active people, however, there are numerous different moving solutions out there that you will not have to lift a finger to move your whole house.
Prior to going for a moving company solution it's advised that you compare different ones. You could obtain information about companies that provide moving solutions from the Better Business Bureau (BBB) or the American Relocating and Storage Organization (AMSA).
It's suggested selecting a moving business that is a participant of the AMSA or the BBB since their members have agreed to follow a code and also give you the opportunity to compare moving companies as well as their moving services.
Participants of AMSA are needed to offer disclosure of the relocating details, written estimations of the fees that may take place as well as likewise offer timely service and also provide a prompt response to any kind of cases or problems the customer could have.
After you have your listing of moving providers, you should supply them with the destination as well as timing of the move. Ask for a breakdown of their relocating solutions as well as an explanation of the estimations they will certainly supply and also obtain a copy. After all details is assembled contrast the relocating firms you selected to see which finest fits your requirements and your budget.
If transferring to another state make sure you understand the details you'll receive. The moving business is called for to offer you more after that simply the brochures explaining the moving services they offer, a duplicate of a customer brochure with the title "Your Legal rights as well as Responsibilities When You Move". Besides that, you should likewise get info concerning the mover's engagement in a Dispute Settlement Program.
The setups for you move ought to be made ahead of time, 5-6 weeks before the moving day is a minimum.
Prior to selecting the mover see to it you comprehend the following:
- prices as well as fees of the relocating company for the solutions;
- the responsibility for the possessions;
- the method pickup and also delivery will be done;
- the cases defense you have.
In spite of whether you have loaded yourself or if you have actually worked with a packaging solution, there are a selection of various moving business who deal with moving services moving companies in bergen county nj such as driving as well as filling.
Due to the fact that there are so many different relocating solutions out there, you have no limitation to just what hand you have in your move. You could obtain information about business that supply relocating solutions from the Better Business Bureau (BBB) or the American Moving and Storage Association (AMSA).
After you have your checklist of moving solutions providers, you need to give them with the destination and timing of the step. The moving firm is needed to provide you so much more then merely the pamphlets explaining the relocating services they provide, a copy of a customer pamphlet with the title "Your Civil liberties and Responsibilities When You Relocate".


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A Reader from Bridgeport
Subejct: Lees column
I read Tom Lees article on current events. He has got some of his facts wrong. He talks about Russia being or behaving like Hitler invading the Sudetenland. A word that you don�t hear much these days is �putsch� and that is what German speakers did in the 1920�s and 1930�s if they didn�t like a government. They carried out a putsch to oust the various state governments in Bavaria or in Austria. I compare the coup d�etat in Kiev to the putsches carried out in the 1920�s and 1930�s in Germany and Austria.
Don from East Norriton
Subject: Nuclear plants
A recent poll indicates 65 percent of respondents support building more nuclear plants which would reduce carbon emissions. Power coming from nuclear would reduce our dangerous dependence on foreign oil which we get from unstable foreign countries.
Virginia from Collegeville
Subject: Weekend section
I don�t like the new weekend section. I like the old one better. Also don�t see �what�s happening� day to day like bookmobile and other things.
Editor�s note: The Happening section name has been changed to Around Town.
Larry from Collegeville
Subject: North Korea
The ongoing crimes committed by the North Korean communist government is beyond the pale. As many as 200,000 citizens are being held by the government in unspeakable conditions. The brutal situation in camps is modeled after the gulags of the Soviet Union which destroyed millions of lives. There is no easy answer.
A Reader from Bridgeport
Subject: George Will column
George Will�s highly nuanced article on Ukraine and Russia was hard to understand. Can someone tell me? Is George Will suggesting Obama go to war over Crimea with a nuclear armed Russia? Obama and Kerry, with all their tough talk, maybe on the right course. The only way to solve this issue is with diplomacy. I wish the Republicans and Democrats who are crying for a military solution to the Crimea issue would shut their yappers.


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Change the accounts you use with Kit
In some cases, you might want to change which social accounts that you connect with Kit, to let Kit post to new or different social networks for you. You can change which accounts you connect to Kit from the Kit dashboard.
To change the Instagram account you have associated with Kit:
Visit the Kit dashboard.
Click the Settings (gear) icon, then click Account connections.
In the Instagram section, click Disconnect.
Visit Instagram and log in with the account you want to use with Kit.
Return to the Account connections page of the Kit dashboard. You might have to click the gear icon and choose Account connections again.
Find the Instagram icon and click Connect to Instagram to connect a different Instagram account with Kit.


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Mike has an interest in a UK film called cleanskin, by the UK Film Studio.
Due to be released in 2011, it stars Sean Bean, Abhin Galeya, Charlotte Rampling and quite a few other famous faces.
The film is a thriller set and filmed in london using private investors money and is directed by Hadi Hajaig.
Sean Bean stars as Ewan, and Ewan is a secret service agent faced with the task of pursuing and eliminating a suicide bomber and his terrorist cell.
If you would like more information on this film please go to
The latest film written by Mike is now in pre production in LA
Produced and directed by Mark Roemmich of Noble House pictures
This 64 million dollar movie is scheduled for release in 2012
The world had come of age, and St. Elmo, Protector of the vast, cold polar lands, decided that his presence was no longer needed for he was tired, the days weighed heavily upon him, and the hour had come for him to rest. He called this place Scintella, Christmasland, and in his wisdom he sanctioned an oracle, Markos, to whom he granted special powers of the universe. St. Elmo fashioned his bond with humanity in the form of a baby girl, and presented her to his great friend St. Nicholas, whose deeds bring happiness to all the children of the world. The years passed by and the baby girl matured into a lovely young woman known throughout the land as Princess Auroele of Scintella, the daughter of St. Nicholas, the Snow Princess. He took from his magical cloak a single gleaming gemstone and laid it in a secret place, an ice mountain. Only when the Princess and the gemstone were united in danger would St. Elmo awaken from his eternal rest and save humanity.


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You might not realize this from my dearth of blog posts over the past year, but I do miss blogging. I've got a few dozen ideas for great posts, in large part reflecting the ever-evolving nature of my understanding of nutrition and health, and a few other tie-in topics such as exercise, sleep, and hormones.
That said, the topics I want to cover aren't amenable to short posts (or, as Mark Twain or Blaise Pascal might have pointed out—I don't have ...Continue Reading


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This video gets the Stinkeye.
How can I sum up this video? Lets see.
Feminism makes women divorce their husbands— check
There was some good old age where no women worked outside the home—check
Why would women want to leave the wonderful super easy task of just cuddling the kiddos all day and become a WAGE SLAVE—check
Excuse me while I vomit….
Okay, I'm back. Of the older women in my family exactly zero have been a housewife. Could assholes like this at least try to frame their argument in a way that does not erase working class people? Nah, that would take too much logic.
Back in the bad old days sometimes even the children had to work. Also, I'm real sick of the idea that women simply divorce because they can or on a whim. There are many different reasons someone files for divorce.
There are many issues with wife as occupation. First and foremost in my mind is the issue of pay. The typical response to that is her pay is room, board and clothing. The reason I hated when I stayed at home was not having my own money to spend as I pleased.
Having to ask for money like a child and explain why I wanted it was very degrading. The inability to buy so much as a damn fifty cent pack of gum without someone eles's say so is about as degraded to a child as an adult can get. That was enough for me to never want to be a stay at home mom again. With another employer, I work, recived my pay and spent it as I pleased. I got time away from my job, I recieved set hours and breaks.
Staying at home, if my spouse did not want to keep the kids to allow me to pursue some other leisure activity I wanted; I did not get a break. Which in my case was very rarely. I couldn't do so much as shower without a child banging on the door, yelling, "Mommy,mommy, mommy, mommy,mommy!" That sucks.
Meanwhile, did he just come straight home every day from work. Nope. If he wanted to visit a friend, play basketball, go have a beer, he did those things. I love my children, dearly. Time with kids can have good and bad sides.
Kids can laugh with you, give hugs and kisses and are awesome. They can also poop everywhere, pee everywhere, vomit on you, have tantrums, hit you, bite you(try having your nipple almost ripped off trying to breastfeed a baby.) and make for a very bad day.
Parents need a break from that to rejuvenate. Stay at home mothers often don't get those needed breaks. Telling them they get a break when the kids are asleep is not sufficient. That is cruel.
My other big problem with the wife as occupation model is what I call the Eternal Gratefulness doctrine. This is the belief that a housewife should be soooo grateful that her husband pays the bills, everything she does is to show her gratefulness.
This leads to husbands taking their wives for granted because she already has a debt to pay for him paying the bills. What is just doing her job. If you're just doing your job, thanks or reciprocal appreciation is required. Paying the bill is the wife's appreciation shown.
Wage slave, indeed.