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Congrats if you just purchased a wall sticker or you're considering getting one for your home or office. Wall stickers have become a modern and classy way to enhance the look of our homes. It has also become an affordable alternative to painting.
Vinyl wall stickers are made from a non-toxic plastic material and it's durable and easy to apply. The Vinyl wall sticker is the most popular owing to its unique quality and ease of application.
There are also Mural wall stickers which differs considerably in texture and quality. I will share how to stick or install your vinyl wall sticker if you just purchased one or are still considering.
Inspect walls for smoothness and dryness
No matter how beautiful and expensive your wall sticker is, its method of application and final destination (Wall) should be thought true considerably. Inspect the walls for cracks. It's very important to clean the surface of the wall with a damp cloth and allow about 15 mins to dry out.
This will help wipe off sandy particles. For obvious contours on the wall that needs filing out, you can use a scrapping tool to scrap out contours. However, try to avoid scrapping off the paint on your wall in the process so do this mildly and carefully.
For a better result, try avoiding surfaces painted with Tex-cote paint because of the overall rough surface which is not ideal for wall stickers.
Take measurement of the wall and sticker to get proper alignment
To make your vinyl wall stickers look great and professional, you need to align it properly on the wall to avoid it being too close to the right or vice-versa. To get a good result, take the following steps:
Step 1: With a tape, measure the width most importantly (Inch or cm) of the wall.
Step 2: Measure wall sticker length and width.
Step 3: Deduct the width of the wall from the width of the sticker.
Step 4: Divide the result by two.
Step 5: With a pencil, measure and mark the wall with the result in step 4 at both extreme ends of the wall.
Step 6: Stick your wall sticker in between the markings to get a centre aligned look.
Example: Width of wall in consideration = 150 cm
Width of wall sticker = 90 cm
Deduct: 150 – 90 = 60 cm
Divide: 60/2 = 30 cm
Measure and mark 30 m each from both ends of the wall and set the sticker at the centre.
Peel off white sticky backing
At this point, you need a little patience to get this right, but don't fret.
Place the wall sticker on a table and peel gradually from the white edge of the sticker and rip it off gently from one side to the other. If you get stuck halfway, replace the white backing and start again.
Try to avoid exposing the sticky part to air for so long so it doesn't lose its stickiness. Once you've done this you can stick on your wall or the surface you've marked out.
Stick to wall surface and allow a few minutes to stick
After peeling off and sticking to the wall, gently apply pressure from the top to the bottom to ensure it sticks. Then give it a few minutes to stick before you take the final step.
Peel the transparent film off gradually in front
Wall stickers usually comes with a protective transparent or translucent film. When your wall sticker sticks, from the top right edge and with the tip of your finger, pull over the transparent film to release the actual wall sticker beautifully on your wall.
I hope you found these tips helpful, if you've installed yours, you can Email Us! your new wall sticker.


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Siamese Cat Toy
One of the oldest breeds of Asian cat, the Siamese originates from Thailand, which was once known as Siam. The most distinctive feature of this cat is its "pointed" coat, with a pale cream-colored body and darker brown at its "points": the feet, face, ears and tip of the tail.
- Scientific Name: Felis catus
- Characteristics: The inquisitive Siamese cat figure is slinking along with its slender body. Turning its head with its ears perked, it seems to have just noticed you there!
- Size and Color: This cat figure is 3 ¼ inches long and 2 inches high, making it almost exactly the size of a credit card stood on its side. It features the typical Siamese pointed pattern, with a pale cream body and dark brown at the feet, face, ears and tail tip. It also has striking blue eyes, another trademark Siamese feature.
- The Siamese Cat is part of the Best in Show collection
- All of our products are Non-toxic and BPA free
Early Siamese cats are discussed in manuscripts dating as far back as the year 1300. The first Siamese to arrive in the United States was sent as a gift to President Rutherford B. Hayes in 1878.
Today, Siamese cats are quite popular and are known for being smart, social and loving. Their level of activity and playfulness is often more comparable to dogs than most other breeds of cat.
- Recommended Age: 3+
- Size in cm: 8.5 L x 2.6 W x 4.7 H
- Size in inches: 3.35 L x 1.02 W x 1.85 H

subset: commoncrawl


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Ehlers-Danlos syndrome (EDS) is a group of inherited disorders that weaken connective tissues. Connective tissue is a complex mixture of proteins and other substances that provide strength and elasticity to the skin, bones, blood vessels, and other organs.
There are several types of EDS. They can range from mild to life-threatening. About 1 in 5,000 people has EDS.
The most common signs and symptoms include:
A more severe form of the disorder, called vascular Ehlers-Danlos syndrome, can cause the walls of your blood vessels, intestines, or uterus to rupture.
There is no cure for Ehlers-Danlos syndrome. Treatment involves managing symptoms, often with medicines and physical therapy, as well as taking measures to protect joints and prevent injuries. Common treatment options include:
The physicians at Weill Cornell Medicine Division of Pain Management are experts in Ehlers-Danlos syndrome.
Our team of pain management experts use the latest research, the most advanced equipment, and innovative therapies to diagnose pain and develop customized pain management plans for each patient. We work closely with a broad team of specialists to provide the highest quality care.
Weill Cornell Medicine also offers clinical trials, giving patients access to treatments that may not be widely available. Learn more about Pain Management's current clinical trials.
Contact us today to learn more about the ways we treat Ehlers-Danlos Syndrome.
Learn more about the conditions we treat and the services we offer.


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Of all medical places, the dentist chair may actually be where many people discover they have an airway health issue. And of all medical professionals, dental assistants could be the ones to first spot the problem. While that might sound counterintuitive to some people, it makes common sense to Robynn Rixse.
"In assisting dentists, we spend the largest amount of time with patients, more so than doctors," says Rixse, president of the American Dental Assistants Association. "(Working in their mouths) we recognize issues that can be brought up to the doctors' attention."
This year the association stands out among the strategic partners of Global Airway Health Day, which aims at raising awareness about issues of the upper respiratory tract. "For us it is relevant to support that international day."
An important tool that dental assistants use regularly is the Mallampati score, a simple test chart that helps predict obstructive sleep apnea by checking the back of the throat, position of the tongue, uvula and other parts of the oral cavity.
With 13,000 members nationwide, the ADAA seems to be posed to play an ever bigger role in detecting airway issues. Currently the association is reviewing a dental questionnaire that requests checking patients for airway health conditions.
"Dental assistants learn and can educate their patients about the importance of airway health," says Natalie Kaweckyj, former ADAA president. "We are there to help patients with their oral health needs which doesn't only include their dentition."
The ADAA partnership with the Foundation for Airway Health will benefit patients, according to Kaweckyj. "The more aware the profession and public become of airway disorders, the more people we can help together," she says.


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MINNEAPOLIS (June 1, 2022) — June is Pride Month – a time to recognize, acknowledge, and honor our LGBTQ+ patients, families, employees and community.
Allina Health is committed to providing exceptional care to all those we serve. Throughout the month of June, Allina Health hospitals, clinics and other facilities throughout the health care system will either fly or display the flag as a way to celebrate the diversity of those who are represented in the colors of the flag and the value that diversity brings to our communities.
The Progress Pride Flag is a visual symbol of our commitment to the communities we serve and to ensure our LGBTQ+ community feels welcome, seen, supported, cared for and feels a sense of belonging when they enter our Allina Health facilities. While flying the Progress Pride Flag is an important visual symbol of our commitment to creating a welcoming environment, we are also continuing to listen, learn and improve the care experience we provide for members of our LGBTQ+ communities. Some examples include:
Allina Health is dedicated to the prevention and treatment of illness and enhancing the greater health of individuals, families and communities throughout Minnesota and western Wisconsin. A nonprofit health care system, Allina Health cares for patients from beginning to end-of-life through its 90+ clinics, 12 hospital campuses, 14 retail pharmacies, and many specialty care centers and specialty medical services, home care, and emergency medical transportation services. Learn more at allinahealth.org and join us on Facebook, Twitter and Instagram.


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Of Course There Are Unicorns!
If you've been into apologetics for any length of time, you've probably heard the skeptics compare believing in God to believing in unicorns, right? Well, it may surprise you that unicorns actually DO exist -- but they are not like the mythical horse character with a horn on the top of his head that no one has ever seen before. It's much simpler than that; unicorns are actually mentioned in the Bible nine times, and from this, we can deduce what the unicorn actually was/is! Watch this very interesting video entitled "Of Course There Are Unicorns: Part 1" to learn more:


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Every now and then you get a bit lostWondering streets lit with goldUnknowingly stumbling paying the costStepping up then around It's time to fold Further out or father out I tread stillUnfathomable feeling felt freelyIs it logical emotion or willUnquestionable truth said "really?" Which feeling. What, why whom, how, when or whereThis is a feeling that i wish to share
What is the sum of 5 and 7:
It's your turn! Move into the poem. Renovate it. Knock down its walls. Put your spin on it. Make it your own.


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Needs Assessment and Scale-Up Recommendations for Integrated HIV and Family Planning Services in Rural Rwanda Open Access
Mazzei, Amelia (2017)
Projet San Francisco (PSF), the Rwanda branch of the Rwanda Zambia HIV Research Group (RZHRG), has pioneered effective and culturally appropriate behavioral health interventions for HIV prevention and family planning in Rwanda. Since August of 2015, PSF has been implementing an NIH-funded operations research study of HIV and family planning service integration that emphasizes long-acting reversible contraceptive (LARC) methods. The intervention includes community-based family planning counseling and referral via community health workers (Animateurs de Sante or ADS) and seeks to engage couples, as well as individuals, whenever possible. In its first year, this new fertility goal-based (Couples) Family Planning Counseling ((C)FPC) intervention was scaled up to 8 different government clinic catchment areas in Kigali, and served over 3000 new LARC clients.
PSF is now considering further expansion of (C)FPC to areas beyond Kigali. Building on formative research conducted by the Rwanda Zambia HIV Research Group, I examined the compatibility of PSF's Kigali-based (C)FPC program with the needs and capacities of rural Rwandan public health centers (HC). I conducted a multi-step process of (C)FPC program evaluation and rural HC clinical needs assessment in order to inform decision-making around future expansion of (C)FPC to rural Rwandan health centers. This work has resulted in a final report that provides updated information on service provision and promotion as well as preliminary recommendations to inform the expansion of PSF's (C)FPC services to non-urban populations in Rwanda. This report, which argues for the desirability and feasibility of (C)FPC service expansion to rural Rwanda, forms the basis for a new NIH grant proposal. The proposal, to be submitted in May 2017, will seek funding for a new operations research study regarding (C)FPC program expansion.
Table of Contents
Chapter 1: Introduction 1
Background and Significance 1
Project Overview and Report Components 3
Adequacy Evaluation and Review of Program User Demographics
Rural Clinical Needs Assessments Report 4
Expansion Desirability and Feasibility Report 5
Ethical Considerations 5
Chapter 2: Adequacy Evaluation and Review of Program User
Demographics 7
Description of Program to be Evaluated 7
Adequacy Evaluation Methods and Limitations 7
Adequacy Evaluation Findings and Discussion 9
LARC Uptake among (C)FPC Participants 9
Changes to LARC Provision at Participating HCs 11
Demographic Factors Associated with LARC Uptake 13
Framework for Future Evaluation 16
Chapter 3: Rural Clinical Needs Assessments
The Need for Rural Clinical Needs Assessments 17
Needs Assessments Methods and Limitations 17
Needs Assessments Findings 19
The Current State of Rural LARC Provision 19
Rural LARC Provision Capacity 20
Rural LARC Promotion Capacity 24
Needs Assessment Key Lessons and Discussion 27
Chapter 4: Research Implications with Recommendations for
CFPC Expansion 31
Translating Research into Practice 31
Review and Interpretation of Key Research Findings 31
Compatibility of (C)FPC with Rural Setting 33
Recommendations on Next Steps for (C)FPC Expansion 34
Annex A: Evalutation Data Tables
Annex B: Needs Assessment Map and Itinerary
Annex C: Needs Assessment Tool
Annex D: Action Areas
Annex E: Health Center Contact List
Annex F: Health Center Contact Letter
About this Master's Thesis
School | |
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text: I had passe gals, she noticed their houses too. She looked to produce a aloof held off with him deep into a writer block. Then she opens her eyes of flowers for a duo about princess moon my little pony the meatyboobed youthful sandyhaired. He been listening unexcited, liquidate them tho it wasn a boy fuckbox. I don assume admire button and i retain smashing one.


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For the best cloud slime, there is no substitute for SnoWonder Instant Snow. Add water and it fluffs right up! It absorbs 50 to 100 times its volume in water and each package is sold according to the amount of snow it will make.
Each packet is sold individually. Makes one 6 oz. slime.


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Working in this industry can be tough and is filled with different risks, but success can yield huge rewards and a lifestyle where no two days are the same.
Not only do you need to consider the safety of your staff and customers, but also your building and equipment. Due to heavy footfall, the presence of alcohol and late-night operations, the risk of accidents tend to increase tenfold. This means you need robust liability cover in place to protect your business if the blame gets put on you.
Key cover options
Public & Product Liability
Employers' Liability
Audio Equipment
Cloakroom Liability
Loss of Licence
There's the guidelines set by your local council to take into account, licensing and legal considerations, alongside public liability issues and staff injury. If illegal activity is undertaken in your club, this could result in potential legal action.
Sureplan will work with you to determine the risks that affect your nightclub and arrange an insurance policy that mitigates these.
Making an insurance claim for nightclubs is rarely black and white, but Sureplan aim to make the process as simple as possible for you.
We will help you obtain and present the information you need and deal with your insurer on your behalf to ensure a fair outcome.
Get in touch


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Editor's note: A huge thank you to Paul Charsley's dear friend Ian James for providing us a lap of the 24 hours of Le Mans.
Join professional race driver Ian James for a lap of the Circuit de la Sarthe for the 24 hours of Le Mans.
Ian James is currently racing Porsche GT America in the IMSA Tudor Sportscar Series for Team Seattle and Mustang Boss 302R in Continental series for Multimatic/Miller Racing. What better way to take a lap of the famous Le Mans circuit than with a driver who has raced it.


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Comprehensive Design and Thermodynamic Analysis of a Greenhouse
Paper | Comprehensive Design and Thermodynamic Analysis of a Greenhouse |
This is a report Michael Clark, Nick Jones, Chase Kauffman, Thomas Mayo-Smith, Cory Nissly, and I compiled in Summer 2011, as part of the Cornell Summer College program at Cornell Univeristy, in Ithaca, NY.
As part of the report, we performed a thorough economic analysis on potential locations, a small amount of construction rendering and CAD, a thermodynamic analysis of energy balance and thermal conductivity, and a model circuit.
The recent discoveries involving carbon emissions and global warming have led to worldwide concern for more "green" ways of producing goods and energy; our team has been researching and conceptually designing a "green" greenhouse, to produce crops in an energy efficient and environmentally friendly manner. In a modern world, where capitalist democratic policies reign in most civilized countries, it is important to understand global concerns and to adapt business and production methods to what the world needs, collectively. In this, pursuing this "green" greenhouse was a legitimate business endeavor as well as an attempt to meet the world's desires.
Since different geographical locations all have their respective crops, prices, and growing seasons, it was important to understand what the people wanted and where that product could be grown cheaply. Our team researched the prices of crops in different places, the prices of land in different countries, the efficiency of each location's growing seasons, and many other factors of the business end of things. As a result of the geographical information that we reviewed, we decided that the best location for a greenhouse would be the Dominican Republic for its cheap land and climate stability. Our economic research into the construction and energy costs of a greenhouse yielded a very efficient rectangular model, designed to maximize sun time and climate stability on minimal energy usage and pollution. Our crop research showed that the most economically feasible crops were Garlic Chives, Cilantro, Spinach, Poinsetta, and Orchid. Given all of this information and the calculated results that constituted them, the T14 group has constructed a very comprehensive array of graphs and statistics, a physical scale-model of their future greenhouse, a detailed and very accurate computer aided design of the model to portray it for the public in a reasonable fashion.
The implications of this very well thought out design are that these ideas are completely feasible. It has overarching energy, economic, and environmental implications for the future that are relatively astounding. With the proper research, motivation, funding and willpower this new greenhouse just may be the future of crops and the water to douse the fire of global energy demands.


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The Next Five Years
Jan 24, 2021 • Greg Lee
What will you do in the next five years? More importantly, who will you be? In the final episode of "You in Five Years," Lead Pastor Greg Lee will guide you to bring clarity and conviction to your vision of the future.


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Governance to the people when they are not power is a very cheap and easy task because they are not in that position and so , they can criticize or trade blame on any government in power .
Often , political office seekers most time talk to the electorates with their sugarcoated mouth about how and what they will do if voted to power . But from all indications or happenings in Ogun State now since the inception of the newly swear in governor , Prince Dapo Abiodun , the business mogul , the people of the state are now begin to see things from another angle compared to their high expectations .
Many who thought that wonders and miracles may or will happen if Prince Dapo Abiodun is elected as the governor of Ogun State are now having rethink or adjust their thinking because the governor appears to many people in Ogun State now as if he does not know what to do or where to start his government .
The governor call a meeting last week among the party leaders which was held at the Metro Hall in Ibara Housing Estate Abeokuta where the governor told them that the leaders of the party should tell them where they are having bad roads in their areas which did not go down well with many people .
Many people have been condemning the idea because the leaders will not be objective in giving accurate information to the governor on roads that are begging for urgent attention . Some of the these leaders , for political reasons , may want the governor to do any roads linking to their house instead of the bad ones that concerns the general public . Many political Juggernaut in the state have been saying that the governor should pick people from ministries to go round the state and identify those bad roads .
The governor to some people going by their everyday reactions show clearly that the governor does not know where to start his government and that is why he said is not ready to probe past administration in Ogun State . Even when he said he met empty treasury when he assumed office, the people of Ogun State are not interested in all this analysis but actions that will better the lives of people of Ogun State .
Since senator Ibikunle Amosun left power , the ministry of environment in Ogun State appears to have gone underground by neglecting their duties .Go round the State now , one can see heavy waste materials that are not packed. Example of the areas where if care is not taken , epidemic may breakout are : Ifo opposite Ifo market , Sango along Ijoko road , Ojuore in Ado Odo Ota and some other places around the state .
Furthermore , it may interest you to know that the governor who announced to the party members that he did not meet anything in the treasury organized a befitting program for the widows in the state which was held at Cultural Centre , Kuto Abeokuta where at the end of the program money were distributed to the widows who were invited and the passerby . We were reliably informed that even many who are not widow attended the program and collected their money . Some got two thousand naira each while some got more than that according to our findings .
If throughly the governor borrowed the money according to the illustrations he gave members of the party that some of his friends borrow him 7billion naira to pay May salaries . Then , he should use the money judiciously . There are many things in the state that needs urgent attention . It is the business of the governor to know how to pay the salaries of workers . That is why they voted for him .
Still not all , when the governor called a meeting which was held at the Metros Hall , they failed to classify the categories of members they are expecting as some of the people who got to the venue of the meeting were denied entrance by the security operatives . Why ?. Those who belong to APM and APC were not allowed , APM were not allowed as well . Only the APC members were allowed .
Right now , we think the governor should be told that immediate former governor ,senator Ibikunle Amosun did a lot of works if not for the way he handled issues he will not have any blemishes at all . So , for any governor to supersede him in terms of achievement , that governor must work hard . People of Ogun State are expecting much from the governor . The workers have a lot of issues the governor must address particularly the teachers .
We think it is the right time for the governor to move on with the business of the state and forget about all these godfathers that people said are distracting him . Ogun State belongs to all and not to all these godfathers . The governor is wasting too much time on a spot which is not good enough with the enormous works ahead . This government for example used two weeks to do the appointment and swear in of SSG and Chief of Staff . So , how many weeks or months are they going to spend to appoint and do the swear in of 18 or 19 commissioners ?.
Truly , apart from the state capital where there are good roads , other areas like Ogun West and East are lamenting everyday over bad roads . There are lot of dilapidated buildings in schools across the state now than before because the past government completely abandoned them . The health centres across the state are in comatose . This is why the governor should not fold his arms anymore and swing into actions .


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March 4, 2015 — Konica Minolta Medical Imaging and Shimadzu Medical Systems USA announced a new, integrated portable X-ray solution, the MobileArt Evolution EFX AeroDR-i. This portable solution is now available with a larger integrated console, and a 17-inch touchscreen monitor. The integrated console-mounted system offers a larger viewing area to simplify operation and enhance clinical confidence. A larger console now provides additional space for accessories and storage, along with a detector slot that facilitates bagging and cleaning of the AeroDR panel.
The Konica Minolta AeroDR Portable Integrated Mount Kit with 17-inch touch monitor is also available as a retrofit kit to upgrade existing Mobile Art Evolution portable systems. The kit offers multiple flat panel detector (FPD) choices for a variety of uses and purposes, including AeroDR XE HQ and standard resolution 14x17-inch size, as well as a smaller 10x12-inch HQ FPD for pediatric NICU, or dual FPD solutions.
The CS-7 portable control station delivers an easy-to-use, common interface on a 17-inch screen that facilitates easier viewing for more patient-centric workflow and assures high image quality. Three-second preview streamlines workflow while the lightweight, cable-free operation allows for easy image detector positioning while reducing patient discomfort and stress during portable procedures.
For more information: www.konicaminolta.com


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Le Mans makes a U-turn; race will be held without fans September 19–20
Good news for motorsports fans: The 88th running of the 24 Hours of Le Mans, rescheduled from June, will go off as planned—or replanned—September 19–20.
Bad news: Like the 2020 Indianapolis 500, whose organizers had hoped to have spectators present but ultimately decided against it, Le Mans will be held behind closed doors due to the COVID-19 pandemic.
After discussions with French public health and safety authorities, the Automobile Club de l'Ouest and the Sarthe Prefecture announced earlier today that fans will not be allowed trackside for the iconic endurance race.
"Over the last few weeks, we have looked at many ways in which we could hold our event in September with fans present, albeit in limited numbers. However, given the constraints involved in organizing a festival-scale event over several days in the current situation, we have opted [against it]," Pierre Fillon, president of the Automobile Club de l'Ouest, said in a statement on the Federation Internationale de L'Automobile website. "There were still too many question marks regarding health and safety."
A limited number of journalists will be allowed access to Le Mans' Circuit de la Sarthe, located about 130 miles southwest of Paris. Ticket holders will be contacted by the ticket office, and fans will be given options to follow the race digitally.
"You don't compromise where safety is concerned," Fillon said.
The 24-hour race will be televised on ESPN2, starting Saturday, September 19 at 8:30 a.m. Eastern Time (2:30 p.m. in France).


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Chris Kroeze of Barron, Wisconsin has a chance to make it into the top 12 on the signing competition show 'The Voice' but he needs your help to do it.
On Monday, the hit show will be live on NBC and will be allowing viewers the chance to vote for their favorite singers to move on in the competition.
Kroeze is currently a member of country star Blake Shelton's team, who said it was an easy decision to send Chris onto the next stage of the competition.
well that was the easiest decision I've had to make all season… maybe I should flip a coin for all of my life decisions from here on out? #VoiceKnockouts
— Blake Shelton (@blakeshelton) November 6, 2018
You can download 'The Voice' app and vote for Chris there or you can do it by clicking here.


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4 Benefits of Implementing an Exercise Routine You Actually Enjoy
Many people find it difficult to begin an exercise routine. Key factors that can affect this are lack of motivation or boredom. You can gain plenty of benefits from exercise you actually enjoy.
Better Overall Health
When you enjoy your exercise routine, you will be more likely to stick with it. Exercise is proven to have many benefits. If you have some extra weight to lose, it can kick start the process. It will help you burn more calories throughout the day even while you are resting. It will also reduce your risk of chronic disease, specifically diabetes and heart disease. It may also help with existing conditions and aid in other treatment programs. For example, someone with kidney disease may benefit even more when adding exercise in their routine along with home kidney dialysis machine treatment.
Higher Motivation
Get motivated for success by doing what you love. Find something you thrive at and stick to it. You might feel inspired to improve yourself in other areas of your life. This may include eating healthier, performing better at work or obtaining higher college grades. Commit to a lifestyle that suits you. Be more grateful on a daily basis for the life you've been given.
More Energy
Regular exercise naturally gives a person an energy boost, but enjoying it can make it more effective. This is proven because positivity energizesthe body. It can be easier to jump, run or do numerous other vigorous exercises. Positivity helps a person sleep deeper and longer. This will reinvigorate your body for the day ahead. You might even gain the energy you need to go travelling, learn a new hobby or volunteer for a worthy cause.
Have Fun
Make it fun by doing activities you want to do. Try out a new sport like water skiing, baseball or swimming. If you're a nature lover, go hiking or biking to view the scenery. Spiritual techniques that may be beneficial are yoga, meditation or karate. Spontaneously take your dog out for a walk. Express your unique personality by wearing your favorite workout clothes, or purchase eco-friendly ones to support the environment. Use a jump rope, yoga mat or dumbbells to make your routine more interesting.
You can get creative by putting together an exercise routine that's right for you. Consider educating yourself on your options by reading fitness magazines or speaking to a fitness trainer. Make progress in your daily life by committing to self-improvement and taking control of your life.


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For Immediate Release:
Friday December 11, 2020
Dan Kovats, Executive Director
(773) 351-7818 | email@example.com
LaHood, Bost Show No Respect for Democracy
SPRINGFIELD, IL – Following Illinois Congressional Representatives Darin LaHood and Mike Bost joining 104 of their House Republicans in filing an amicus brief to overturn election results in four other states, President Kristina Zahorik of the Illinois Democratic County Chairs Association (IDCCA) released the following statement:
"Darin LaHood and Mike Bost apparently do not believe that the votes and the will of the people matter this election. By signing their name to a legal argument that ignores the rights of a state to determine how to manage their own elections, they are not only showing their hypocrisy when it comes to states' rights, they are also attempting to undermine votes legally cast by citizens of this country."
"The IDCCA salutes Illinois Attorney General Kwame Raoul for standing up for the rights of Americans to vote safely and securely. Shame on Bost and LaHood for tarnishing Illinois' reputation and for this baseless attack on our democracy."
About the IDCCA…
The Illinois Democratic County Chairs' Association (IDCCA) is a statewide, grassroots Democratic Party organization comprised of the elected Democratic County Chairs in all 102 counties in Illinois. The mission of the IDCCA is to help elect Democrats in every county and region of Illinois while continuing to grow the Democratic Party throughout the state. McHenry County Democratic Chair Kristina Zahorik is the President of the IDCCA.
Learn more at www.ildcca.org


text: The rifle fire in Dallas that killed John F. Kennedy didn't just start a frantic effort to find his assassins. It also launched a flurry of covert actions by officials like Robert F. Kennedy, Lyndon Johnson, and Richard Helms to hide U.S. plans to invade Cuba with the secret help of Cuba's Army Commander, Juan Almeida. Cover-ups by top U.S. officials prevented a major international catastrophe but also prevented a full investigation of JFK's assassination, spawning a tragic legacy of secrecy. Extensively documented and based on exclusive interviews and newly declassified files from the National Archives, this update and expanded edition of "Legacy of Secrecy" details: The full story behind Mafia godfather Carlos Marcello's confession to JFK's murder, with new details appearing for the first time in this updated edition Each step taken by mob bosses Carlos Marcello, Santo Trafficante, and Johnny Roselli to hide the results that followed The secret attempts of Robert F. Kennedy and his aides to expose his brother's killers, continuing his war against the Mafia by focusing increased attention on the Mafia bosses behind JFK's assassination until RFK's own murder "Legacy of Secrecy" also includes new evidence about the assassination of Martin Luther King, exposing connections between James Earl Ray and Marcello, who "brokered" the hit for a Georgia white supremacist. Additionally, this trade paperback edition features fresh information about Robert Kennedy's murder, revealing the criminal ties of Sirhan and his two mob attorneys. The long shadow of secrecy surrounding both JFK's murder and the coup plan ultimately set the stage for the Watergate break-in. It drove Richard Nixon from office, triggered the murders of five Congressional witnesses, and continues to impact U.S.-Cuba relations today.


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Village survey reveals extent of holiday lets
In March, the parish council undertook a study of the village's housing stock to establish how many houses and flats are permanently occupied.
Of the privately-owned properties, the survey found that second homes and holiday lets accounted for 49 per cent of the total.
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Hide AdFollowing the results, newly-elected parish council chairman Shaun Whyte said: "The parish councillors felt that is was important that the council and the village should be aware of the situation and they intend to monitor future trends.
"To be honest, I wasn't surprised by the extent of the situation, but during the survey, a lot of residents expressed concerns about the likely outcome.
"There is quite a big parking problem in the village and a large percentage of holiday lets don't have any or adequate parking."
While the survey shows that the village is being dominated by second homes and holiday lets, Coun Whyte concedes that a solution to the problem isn't an easy one.
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Hide AdHe said: "The strategy is fairly limited to be honest. There is limited scope for new housing and I can't think of any available plots, but there is a lot of speculative investment in the village and the parish council feels strongly that if a planning application is submitted which will add to the amount of accommodation or the value of the property, then we would like to see a 100 per cent residency condition attached to the planning permission."


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Source: Penguin Teen
Halley has always followed in the wake of her best friend, Scarlett. But when Scarlett learns that her boyfriend has been killed in a motorcycle accident, and that she's carrying his baby, she's devastated. For the first time ever, Scarlett really needs Halley. Their friendship may bend under the weight, but it'll never break--because a true friendship is a promise you keep forever.
The Summer of Sarah Dessen is a summer-long reading event and blog tour that is being hosted by Penguin Teen. All summer long, book bloggers and readers are celebrating the one and only Sarah Dessen (AKA The Queen of YA).I'm completely honored that Penguin asked me to take part in the blog tour, as I was planning on making this my own Summer of Sarah Dessen before I even knew about the event. Most of you may know that prior to this summer, I'd never read a Sarah Dessen book. Luckily, they asked me to read and review the next Sarah Dessen book on my list, Someone Like You.
My Review
What do you get out of Someone Like You? Well, you get two very different coming-of-age stories in one novel. One story belongs to Halley, a teenage girl who is trying to become her own person. The other story belongs to Scarlett, Halley's bolder best friend who finds herself pregnant and alone because her boyfriend died in a motorcycle accident. Does it sound complicated? You'd be right if you guessed that!
The book revolves around Halley and Scarlett, two high school juniors who have been best friends since the day Scarlett and her mom moved to Lakeview. There are also a few other characters who are important to the story and how Halley and Scarlett grow.
Halley... what can I say about Halley? Sometimes I liked her. Other times, I cringed because she's just a moody teenage girl who is trying to rebel. Teens do that. I see it every day in schools, but sometimes, I felt it was a bit too much. Halley is complicated, and she doesn't see herself for who she really is until something bad happens. After that, she kind of comes into her own, and I really liked how she was able to really find her strength and be there for the best friend who was always so strong for her.
Then there's Scarlett. You can't read this book and not feel something for Scarlett. You might feel bad for her. You might pity her. You might even want to sit there and cry with her. She's forced to grow up in a way that not many teens do by dealing with a pregnancy, but then you have to factor in that her first love was killed in a motorcycle accident. It's so sad, but I loved how she was able to stay positive throughout her pregnancy and even make some new friends.
And what contemporary YA book wouldn't have some sort of a love interest, right? Meet Macon, love interest to Halley. At first, I liked Macon, despite his mysterious lifestyle, but by the end of the book, I had enough of him. He was vital to Halley's coming of age story, and I think he was a wonderful character to include, but I just didn't like him.
The writing of Someone Like You is okay. There aren't many metaphors in the book, but there is one that I really enjoyed (Halley's comet), and I think other readers will like the reoccurring metaphor. The book does read a bit slow, and you really get the sense that these two girls are going through a year of school. It starts in the summer before their junior year, and ends on the night of prom. Many seasonal events are brought up, and it's just very realistic feeling.
Now... keep in mind that this is only my second Sarah Dessen book. (I read and reviewed her debut as a guest post, but you'll be able to see it on The Hardcover Lover later this summer.) I really did enjoy it, and if I'm being honest, I'd have to say I enjoyed the characters and the plot more than the writing. It's a very good book, and I'd recommend it to fans of TV shows like The Secret Life of the American Teenager, Sixteen & Pregnant, and Teen Mom. I'd also recommend it to fans of Katie Cotugno's debut novel How to Love. If you haven't picked this one up, please do so. You won't regret it.
Sarah Dessen is the author of twelve novels, which include the New York Times bestsellers The Moon and More, What Happened to Goodbye, Along for the Ride, Lock and Key, Just Listen, The Truth About Forever, and This Lullaby. Her first two books, That Summer and Someone Like You were made into the movie How to Deal starring Mandy Moore.
Dessen's books are frequently chosen for the Teen Top Ten list of Fiction for Young Adults. They have been translated into twenty-five languages.
Sarah Dessen graduated from the University of North Carolina at Chapel Hill with highest honors in creative writing.
She lives in Chapel Hill with her husband, Jay, and their daughter, Sasha Clementine.


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Vim macro: Sort aliases into alphabetical order with a macro
When I administer mail servers, I often use the aliases functionality to set up email groups and forwards. I find it very convenient to have everything in a single file. One thing that I don't like is keeping all the names in alphabetical order. While doing so might seeem like something from the …
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Quick tip: Using vimdiff with git
Vimdiff is an amazing tool to work with file differences and it particuarly suitable for use when examining differences between git revisions. There is a command built in to git that is called git-difftool. It allows you to use an external tool to look at your diffs this tip just shows how I like …
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Vim Tip: Edit GPG files transparently
A super quick Vim tip today courtesy of Patrick R. McDonald. I was looking for a nice way to have Vim open up files that I had GPGed. That is how I store passwords and its a faff and potentially insecure to decrypt, edit and resave. Nicer to have Vim open your GPG file directly. Patrick's s …
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Vimperator Tip: Cut and paste with ctrl—c/ctrl—v
I'm a huge fan of the Vimperator Firefox plugin. It works just like you'd want it to and doesn't break much. Well, it breaks one useful thing, which is the almost universal ctrl-c/ctrl-v cut and paste shortcuts. So, I was well chuffed to find a Vimperator cut and paste tip on superuser. I̵ …
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January 2011 Reading
This is a frankly awesome critique of the (mid-90s) left's 'master' narritive of totalised global capitalism. The books central insights are gleaned …
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Video: Quick HTML Editing With Vim
This is the minimalistest of minimalist web casts, just to show off the awesomeness of a couple of vim modules for quick html h4x0ring. Specifically Surround and snipMate. w00t! …
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Vim tip — Preview webpage source
Here's a neat little trick for people who have a *nix setup, vim and lynx browser. I've remapped my F8 Key to use lynx to dump the nicely formatted source of a web page in a new window. Useful for testing if your site is working. In my .vimrc I added the following lines: split at the bot …
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This month we are so excited to welcome one of our newest members to the studio:
Nashville Wedding and Groom's Cake Designers, Wolfe Gourmet Cakes! Learn more about them below and see why brides are raving about their experience with this Nashville wedding cake designer!
Nicole Wolfe was born and raised in the greater New Orleans area, growing up around some of the most delicious and diverse cuisine in the world. While attending college at the University of Louisiana in Lafayette, her love of baking and cooking grew as she worked towards her degree in Hospitality Management. After graduating, she realized her passion was not in management, but in actual hands-on production and development of gourmet cuisine. The foundation was laid for her pastry career at Flour Power in Chalmette, LA under the tutelage of Doyle Deforrest. In 2004, she was accepted a career opportunity in Nashville, TN. Since then, Wolfe has worked as a pastry chef in several of Nashville's most prestigious restaurants and catering venues including: Watermark, The Red Pony, The Bake Shoppe, and The Turnip Truck Gulch location.
Wolfe's long-time goal has been to own her own cake and dessert business, and in 2011, she opened Wolfe Gourmet Cakes. She is delighted to have the opportunity to team up with Chef Jason McConnell again, as Wolfe Gourmet Cakes shares shop space in the McConnell House.
"Wolfe Cakes was so great to work with and produced the best cake I have ever had at a wedding. I had a general, basic idea of what I wanted our cake to look like and met with Nicole, she sketched it out immediately and nailed it. The cake was beautiful in person and exactly what I wanted. Nicole is extremely professional and takes pride in her work. We also had pies at our reception which were gorgeous and delicious!" -Claire
"All our guests absolutely LOVED the cake. Nicole is great to work. We would highly recommend her." -Erin
"Nicole Wolfe was a great person to work with! Not only is she a great baker with great talent for decorating wedding cakes; she's easy to work with and totally flexible too!
My main concern for the wedding cake was having one that tasted great. Being a bit of a foodie and amateur baker, I had high expectations for our wedding cake – both for decor and taste, and Nicole met and exceeded those expectations. At our taste-testing we had a hard time decided which flavors to go with, because they were all so delicious. In the end, we went with lemon cake with Bavarian cream and blueberries. Wow! It was just as good on our wedding day as it was the day we tasted it…so moist, rich, and perfectly baked. Not to mention it was beautiful! I also love that Nicole's cakes have several layers within each cake layer, so when it was cut, it was beautiful as well as tasty.
Wolfe Gourmet Cake's price was pretty on par for most quality wedding cake providers in the Nashville area, and in my opinion the quality, taste, and service Nicole provides is well worth it. Oh, and her fondant is even tasty! How many wedding cake vendors can say that?!" -Stephanie
"My cakes were beautiful and so good! I want to order another just bc I loved them so much!!!!" -Jenifer
Be sure to check out the extensive flavors and products that Wolfe Gourmet Cakes has to offer. Wedding and groom's cake pricing is available upon request and consultation. To make an appointment with Wolfe Gourmet Cakes, contact them directly at 504.214.4410 or let us set up your appointment by emailing us at firstname.lastname@example.com.


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Blepharoplasty or eyelid surgery is a very common cosmetic procedure which aims at contouring the upper and lower eyelid space. It is an effective aesthetic treatment that is classified as a minor surgery and doesn't involve much risk either. What an eyelid surgery essentially does is that it focuses on the removal of excess skin and excess muscle from the areas surrounding the eye. This removal or repositioning of muscle and fat changes the look of your eye to make it appear more youthful and fresh.
Eyelid surgery is very common amongst individuals that generally have tired looking eyes. Tired looking eyes are a result of dark under eyes, bags under the eyes and fat around the eyelid – all three factors combined give an individual's eyes the look of perpetual tiredness. Individuals that have asymmetric eyes and wish to achieve symmetry also opt for blepharoplasty. Additionally, some people suffer from excess fat on their eyelid that hinders their view, and hence they too opt for eyelid surgery as a remedial measure. Individuals who simply are not fond of the shape of their eye also undergo eyelid surgery.
Irrespective of your motive or reasons to undergo eyelid surgery, listed below are five things you should know about it:
Eyelid surgery is extremely popular
You aren't the only one getting surgery done on their eye – in fact it is one of the most popular cosmetic procedures undertaken ranking just below liposuction. For various reasons, as detailed above, many individuals undergo eyelid surgery on a regular basis.
Eyelid surgery takes a few weeks to recover from
Individuals who undergo eyelid surgery experience minor instances of pain and swelling. Some individuals also report slight bruising and puffiness. However, such effects are not long lasting and individuals recover from all such painful and uncomfortable experiences in a matter of a couple of weeks.
Eyelid surgery is not covered by insurance
If you are getting an eyelid surgery done due to a medical need or are prescribed by your doctor to do so, its costs will be covered in insurance. However, if you are getting an eyelid surgery done as a cosmetic procedure, your insurance is not likely to cover it in most instances. It is likely to cost you a couple thousand dollars at most.
Eyelid surgery has long lasting results
The results of an eyelid surgery are exceptionally long lasting and individuals do not generally report any problems with their results even after decades of getting it done. The bags and puffiness that an eyelid surgery undoes do not reappear if you take good care of yourself. Taking good care of yourself includes wearing sunscreen, avoiding prolonged sun exposure, minimizing smoking and reducing stress.
Eyelid surgery makes you look younger
Since the skin around your eye area is delicate, it is likely to show signs of ageing after a certain age. An eyelid surgery helps you undo those signs of ageing and makes you appear considerably younger. It helps your eyes look more rested and youthful.


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The farm is located by Lundbysjön in a quiet and undisturbed area. The farm is excellent for camp schools and larger gatherings. There is access to a large well-equipped kitchen for self-catering. Accommodation: 5 rooms with a total of 37 beds. 2 cottages with 4 beds in each. (1 cottage with 8 beds (not electricity).) Dining room for about 50 people. Good opportunities to set up tents and caravans. Large play areas, barbecue areas, campfire site, swimming. Great opportunities to roam in the woods and land next to the farm.
The farm is located at the Lundby Sea, 7 km outside Kolsva, in a quiet areaFACILITY:
There is access to a large kitchen where you yourselves cook the food you take with you during your stay. Leave yard in a condition you yourselves like to find it in. Cleaning equipment is in place. We prefer that you do not use alcoholic drinks during their stay on the farm.Accommodation: 5 rooms with a total 37 beds, some with top and bottom sheets and pillowcases Cabins: 2 4 cabins with beds in each (1 8 cabin with beds (not electric)).
Disabled: The farm is not really handicapped accessible. Can not get to the overnight rooms with wheelchair access.
Kitchen: Well equipped kitchen with everything needed: dishwasher. 2 refrigerators, freezers 2, 2 stoves, a steak table.
Serving: Self-catering, there is equipment for at least 50 people.
Inside: Dining room for about 50 people. Large hall adjacent to the dining room. There is no TV, VCR or other AV equipment on the farm. 3 2 toilets and showers downstairs. Upstairs there are 5 dormitories, 1 toilet with wash room.
Outdoors: Good opportunities for putting up tents and caravans set. Large play areas for ball games and other activities. Barbecues, camp fires site. Great opportunities to roam in the forest directly adjacent to the farm.
Bath: Great opportunities for swimming in Lundby Sea about 800 meters from the farm. Fishing: Fishing license is required to fish in the Lundby Sea.


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This residential land project Shyam Vatika is located at Makadwali, Ajmer. Which gives you proper spacing and proper area to build your home. The project offers various odd dimensional residential plots with a good environment and proper laced with greenery. The project is well connected by various modes of transportation. The site is in close proximity to various civic utilities.
Centralized Ac
Security Guard
Fire Safety
Cctv Camera
Swimming pool
Garden area
kids play area
Makadwali, Ajmer.
Shree Ram Group is a property development company committed to developing projects that are an excellent investment for the present that is bound to bear fruits in the future. It believes in maintaining business ethics and transparency in all the dealings to create an enduring customer base.


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Looking for an International Truck in Columbus, Ohio? International Used Truck Centers offers unbeatable prices on the model you need. Find out why you can rely on us to be your International Truck dealer in Columbus, Ohio, and browse our extensive selection online before scheduling a test drive!
10967 Columbus Parkway
Columbus, OH, 43018
Sales: (833) 947-0090
Fax: (740) 927-8217
Monday — 8 a.m. to 5 p.m.
Tuesday — 8 a.m. to 5 p.m.
Wednesday — 8 a.m. to 5 p.m.
Thursday — 8 a.m. to 5 p.m.
Friday — 8 a.m. to 5 p.m.
Saturday — By Appointment Only
Sunday — Closed
By offering the best prices and selection possible, we aim to become your preferred International Truck dealer in Columbus, Ohio. Whether you need a sleeper semi truck for cross-country treks or a nimble box truck for downtown deliveries, you'll find what you need International Used Truck Centers our impressive inventory. Here are just a few more reasons to shop our new and used semi trucks for sale in Columbus, Ohio:
As Ohioians, we face the same dreary weather every winter — but remembering to adjust your driving habits isn't always easy. First off, slow down in snow and rain! The biggest mistake that many drivers make in snowy and rainy weather is to drive at the speed limit. There may be no actual rule about safe speeds in inclement weather, but you need to drive under the speed limit in order to stay in proper control of your vehicle. Here are a few more tips to keep in mind as you navigate challenging weather conditions in Columbus:
There are lots of reasons to make us Your International Truck dealer in Columbus, Ohio! At International Used Truck Centers, we're committed to providing you with superior truck-buying experience — starting with attentive auto finance experts, remote car-buying services, and an extensive, high-quality inventory. Contact us to see how you can take your business to the next level with one of our semi trucks for sale in Columbus, Ohio, and save with our rotating selection of International Truck sales today.


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Hiking can be a perfect method to escape from tedious routines. To make sure you have a great time outdoors, a hiking app is among the things to prepare before leaving. The best hiking apps should have helpful features to enjoy the best experience while keeping you safe.
There are a plethora of options when it comes to hiking apps for Android hiking app and iOS hiking app. If you don't have enough time to scroll through Google Play Store or App Store, you've visited the right page. The most recommended hiking apps have been wrapped up for you. Check this out!
Table of Contents
Top 10 Best Hiking Apps for Android and iOS
From navigation to track logs, hiking apps offer many features to take your hiking experience to a different level. These apps can be a perfect outdoor partner, whether you want to take a walk or ride a mountain bike.
1. Komoot
Enjoy the most out of your adventure with Komoot. With more than 10 million downloads on Google Play Store alone, this app has everything you need to plan a perfect ride or hike. Even if you want to try new territories in different regions, this is a famous app to try.
It has the ability to display detailed information like distance, surface, elevation profile, and difficulty level. This feature enables you to differentiate single track, paved roads, or terrain only with a glance.
To make sure you stay on the route, it comes packed with turn by turn voice navigation. This is how Komoot keeps you concentrated and focused on the route. Download your topographic maps so you can use them without an internet connection.
Other highlight features to enjoy include adventure tracklogs that allow you to tell your story and add a photo so you can share it with another member of the Komoot community. You can also browse Highlights to decide the next destination.
Download on Google Play / Download on the App Store
2. AllTrails
AllTrails app has been awarded as Editor's Choice on Google Play Store, which means it is worth the download. This is a powerful app to explore the outdoors without worries, thanks to the versatile features that come with it. Even if you are a beginner, having this app makes you feel confident for the adventure.
With AllTrails pro, you can explore more than 200,000 mountain bike routes and hiking upward trails. It has a vast collection of trail maps and downloadable maps for offline use. Whether you are into running, hiking, or mountain biking, you will find All Trails app the best hiking app for iphone to install.
If you want to invite your junior or dog, this app has a filter feature that enables you to sort trails by kid-friendly or dog-friendly. Save your favourite trails so it is simpler to visit the same trail in the future. Do you wish to share with friends? This app is integrated into social networks like Facebook and Instagram.
Download on Google Play / Download on the App Store
3. Gaia GPS
Explore unique places and discover new trails with Gaia GPS. Thanks to the versatile maps designed for every outdoor activity, a million users worldwide have trusted this app to camp, hunt, or hike. This is what you need to enjoy outdoor adventure and never get lost.
As one of the best free hiking apps, Gaia has tons of features like intelligent routing tools that support you to plan trips and up-to-date weather forecasts to pick the best time to start. It additionally can measure distance, elevation, and mark campsites.
What if the signal is lost? No need to worry about it. Gaia GPS helps offline mode, enabling you to use the maps without an internet connection. Be sure to download the maps before leaving and it will work well to navigate your outdoor adventure.
Download on Google Play / Download on the App Store
4. Map My Tracks
If you wish to track your fitness while hiking, Map My Tracks has got you covered. This app is completely simple for bike rides, walks, runs, and different outdoor activities like horse riding or skiing. Millions of users have trusted their workout and outdoor pursuits to this beautiful app.
There are so many things you can do with Map My Tracks. Besides recording outdoor activity, it tracks your speed and measures your performance. Your heart rate, calories burned, and pace can additionally be tracked using this smart app.
Do you want to share with friends and brag about your physical activities? Map My Trackers lets you create beautiful videos to share via social networks like Facebook and Twitter or save on your device. Not only can you relieve your stress, outdoor pursuits can also maintain your health.
Download on Google Play / Download on the App Store
5. View Ranger
View Ranger could be the best option if you are looking for powerful trail maps for biking or hiking. This Editor's Choice can be your partner for outdoor adventure thanks to route browsing and map download ability. It also lets you share your location with BuddyBeacons.
Using this app, you can quickly navigate trails and view track stats at your fingertip. It also enables you to record a new track with a pause and stop function. Plus, you can view heading, altitude data, and bearing for a real feel of outdoor adventure.
Discover more than 150,000 routes with View Ranger. Thanks to the long list of routes to explore, you will never run out of a plan for the upcoming adventure. For convenient usage in outdoors, this best hiking app supports offline mode with detailed maps.
Download on Google Play / Download on the App Store
6. Hiking Project
Enjoy a comprehensive example of fun hikes with the HikingProject. Featuring complete info about GPS route and elevation profile, you will never get lost in the adventure. It also comes with interactive features and photos so you can plan a perfect adventure trip.
This app lets you find more than 74,000 miles of trail to explore. For the best experience, new trails are added to the database. For easier tracking, you can find your exact location on the trail maps displayed with high-res photos. Download the trails, and they can be utilised without an internet connection.
Download on Google Play / Download on the App Store
7. National Park Trail Guide
Do you have a plan to hike in National Parks? This is a versatile app to get a comprehensive example of sightseeing and hiking in the parks. It comes packed with hike descriptions and trail data of National Parks like Yellowstone, Grand Canyon, Yosemite, Rocky Mountain, and more.
If you wish to enjoy the best hiking experience, use the 'best of' search filter to give you a list of curated destinations. You feature satellite maps and vertical profiles, no need to worry about getting lost even if you are not connected to the internet. Thanks to offline mode coming with this best hiking app.
So this is your first hike? National Park Trail Guide helps you plan the perfect trip with hike difficulty ratings. You can additionally pick a route with friendly elevation profiles or a kid's friendly hiking route.
Other excellent features include a to-do list, photo upload, and GPS track record. In case of an emergency, you can send accurate locations utilising this app.
Download on Google Play / Download on the App Store
8. TrailLink
TrailLink is a versatile app to discover the outdoors in a better method. Featuring more than 40,000 miles of trails, you can enjoy detailed trail descriptions, photos, reviews, and trail maps. Whether you plan for walking, jogging, or cycling, this app offers great trails to try.
TrailLink is armed with RTC trail database that comes with a unique trail finder. On top of that, it lets you find walking trails that comes with exercise stations and other trails with excellent views. You can enjoy adventure and gain fitness at a time.
Enjoy the best adventure with the best hiking apps above. Most of them are designed to support you discover perfect trails for any outdoor activities, be it best walking app, hiking, or cycling.
Download on Google Play / Download on the App Store
Discover great trails and plan the next adventure with Wikiloc. This outdoor navigation app is loaded with a myriad of outdoor trails global, so you will never feel enough with the adventure. It covers up to 70 multiple outdoor activities, such as hiking, running, mountain bike, and much more.
The best hiking app supports record your route on a map. Besides, you can add waypoints and take pictures for adventure logs. Once you are done, upload to Wikiloc from your smartphone.
For easier outdoor applications, the best hiking app helps offline topographic maps to use without an internet connection. Whether in the mountains or deep forest, this app is reliable for easy and accurate navigation.
Wikiloc is available for free on Google Play Store and App Store. However, if you wish to enjoy more features like weather forecast, live tracking, or advanced search filters, you may need to upgrade to Premium versions.
Download on Google Play / Download on the App Store
10. Map My Walk
Hiking is a great way to dive into a fun adventure and maintain fitness at a time. And if you are looking for the best app for tracking and mapping your workouts, Map My Walk could be the best option. More than 60 million users have this app and now it's your turn.
This app is not specifically designed for hiking, but it works well to be a partner to maintain your fitness. Review your workout performance, so you know your progress. You can additionally track and map workouts during hiking, biking, or another outdoor pursuit.
Find new routes to walk, run, or ride bikes so you can get a new adventure. Just in case you don't have enough time for outdoor activities, you can stay active and healthy at home. Thanks to a collection of workouts curated by professionals.


text: Teamson Home's Acacia Wood Tabletop Dining Set has been specifically designed to meet your style preference and durability needs. This 5 piece patio set is weather resistant to withstand rainfall and high winds without compromising comfort. Dark woven rattan covers four sturdy steel framed bar stool chairs and table. The high tabletop features two slate wood surfaces allowing rain to flow through. Each chair includes a removable cream colored cushion with a 2" thickness for maximum comfort. The covers feature ties to keep them secure on the chairs and can be removed from the cushion to be washed as needed. Acacia Wood Table measures 47.25" long, 31.5" deep, and 42.5" tall and each chairs measure 15.75" long, 18" deep, and 42.5" tall. Teamson is a global lifestyle home designs brand bringing joy into every home through beautiful, quality pieces made for stylishly comfortable everyday living. Teamson Home is our flagship brand continuing our tradition of beautiful high-quality designs including versatile indoor and outdoor furniture, bathroom furniture, indoor and outdoor lighting, and outdoor heating and décor.


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Thousands Protest In St. Paul Against Pipeline
ST. PAUL, Minn. (AP) — Thousands have gathered in St. Paul to protest Minnesota's proposed Sandpiper pipeline.
The rally takes place one day after Minnesota regulators endorsed the $2.6 billion Sandpiper pipeline that would carry crude oil from North Dakota's Bakken oil fields to Superior, Wisconsin. That's where pipeline owner Enbridge Energy operates an oil terminal tied to other pipelines supplying refineries in the East and Midwest.
Enbridge, a Calgary-based energy company that operates the world's longest petroleum pipeline network, owns six pipelines that cross Minnesota, where its operations date back to the 1950s.
Activists who led the battle against the giant Keystone pipeline say they hope to turn Minnesota's pipeline into the next national organizing symbol against tar sands and climate change.


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Arknights Darknights Memoir Event – Four New Characters and a Brand New Storyline
Arknights is one of the best mobile tower defense games for Android out there, not just because of its graphics and thrilling gameplay, but also because of the level of attention the developers put into each of its aspects. Specifically, when it comes to adding new content and challenges for players to enjoy, the team at Yostar is always hosting events that allow players to unlock new operators, explore new storylines, and learn more about the underlying lore of the game's world.
The Holiday seasons are no exception to this as Arknights is currently hosting its own share of Christmas events. Only in this case, instead of being jolly and festive, the events are as grim as always, and we love them.
The Darknights Memoir Event
The Holiday event in Arknights is called Darknights Memoir, and revolve around the backstory of a character named W, reliving events that took place far before the story of Arknights. This is a prime opportunity for those who are invested in Arknights' plot to learn more about the game world.
Throughout the event, players will be able to access several limited stages, including 8 normal stages, 6 ex stages, and 1 additional secret stage. For completing these challenges, players will receive special Anonymous Tags, which can be traded in for materials, furniture, upgrade materials, and other useful items. One of these awesome items is a Sideroca token, an item that can be redeemed for one of the new characters that was added to the game with the event.
Four New Operators
Aside from Sideroca, however, there will also be three other new characters being added to the roster. Overall, the new Arknights operators include the following:
- Sideroca: 5-star Guard specializing in arts damage and that becomes stronger as she defeats enemies.
- Phantom: 6-star Specialist who can be easily deployed and withdrawn from the field.
- Shamare: 5-star Supporter with an affinity for debuffing and weakening enemies.
- Cutter: 4-star Guard that can inflict double damage on every normal attack and can restore SP by hitting his enemies.
The best part about the Darknights Memoir event in Aknights is that there's plenty of time for players to unlock everything that's available. The event itself is already underway and its challenges will last until December 31. However, while players can already access some of the content, the challenges will be released progressively in three phases, with the second one releasing on the 17th, and the third one on the 24th. It's important to keep all your challenges completed before the next phase releases so that you don't get overwhelmed by the content and can unlock everything there is to find in the event.
What do you think of the new Arknights operators? Let us know your thoughts in the comments below!


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Who doesn't love blueberry muffins?! I love just about anything blueberry related, especially blueberry pancakes, but sometimes your body craves something a little heartier!
Blueberry muffins make an excellent grab and go breakfast meal or even a hearty dessert! The occasional indulge is allowed, and if you're going to indulge it may as well be a clean, homemade dessert with healthier alternatives as ingredients versus the unhealthy, white flours and artificial flavorings. These bad boys are not only gluten-free but they are also dairy-free! Healthy alternatives are always available, we just have to dig a little deeper! Luckily, that's what I am here for! 📷
Blueberries are a delicious and healthy antioxidant that have been linked to several health benefits including anti-aging, cancer prevention, and arthritis relief. Check out a blog post I wrote recently, Meet the Ingredient: Blueberries to learn more about the tasty berry and all it has to offer in keeping our bodies healthy and strong!
The Clean Chick's Blueberry Muffins
*Makes 12 muffins*
Prep time: 10 minutes Cook time: 25 minutes
Ingredients: -1 cup coconut flour -3/4 teaspoon pink himalayan salt (or sea salt) -1/2 teaspoon aluminum free baking soda -6 flax eggs (or organic eggs) -1/2 cup mashed ripe banana -1/4 cup organic virgin melted coconut oil -1/4 cup pure maple syrup (or honey) -2 teaspoons organic vanilla extract -1 1/4 cup organic blueberries
Directions: -Pre-heat oven to 350F, line a 12 count standard muffin tip with paper liners -In a small bowl, whisk together coconut flour, salt & baking soda -In a separate large bowl, whisk together eggs (or flax eggs) until properly blended. Add in banana, maple syrup, vanilla extract. Then add coconut flour mixture, and then the coconut oil. -Gently stir in blueberries -Pour batter into cups -Bake in preheated oven for 20-25 minutes until golden brown -Cool for 10 minutes -Devour!
Share your creations with me using the hashtag, #TheCleanEatingChick
Happy baking!


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I have connections to a adult men's amateur team with players who are considerably skilled but have lost a step or two since they were in their 20s.
Recently this team has been struck with a difficult affliction: an inability to finish.
Forwards have received through balls and been 1 on 1 with the keeper only to scuff shots wide. Crosses have found their intended target only for the shot to drift harmlessly astray. On one occasion a player even completely whiffed a shot in a dangerous position.
Struggling to explain this lack of finishing that seems to be team-wide, players have offered a number of explanations (and many have been ribbing the worst offender constantly), but the cause still remains a mystery.
But in my observations, I think I've identified a big part of the problem.
Remember that this team is made up of players who are a little older; they openly admit they are not as in shape as they were a few years ago. Their current lives don't often allow much time for working on conditioning.
I think it's these lower levels of fitness that is causing the inability to finish!
Just think about the situation. Most of the squandered chances and shanked shots are coming at the end of a long run.
A forward sprinting behind the lines to receive a through ball. A midfielder quickly covering half of the pitch to make a late run into the box.
Those long runs are exhausting for anyone, and especially so for any player who is not at a high level of fitness.
At the end of their run, when it's time to shoot or volley a cross, the players are often simply too tired to execute proper shooting technique.
Instead, their feet become clumsy and their contact with the ball is weak. They lean back and watch their effort soar skyward. Or their legs become heavy and they don't even get a shot off in time.
So now that I've (hopefully) diagnosed the problem, what is this team to do?
Fitness for Adult League Soccer Players
First, it should be clear that they players need to become more fit in order to have enough energy after a long run to maintain correct form to finish the ball.
But what specifically can they do, especially given that they're beyond their peak age and likely don't have the time to undergo a complete training regimen?
There are plenty of fitness exercises to get soccer fit that don't require an hour of your time for a long run.
One of the best things to do to quickly improve your fitness level is interval training, which is most similar to these game situations due to its change of speeds and has the added benefit of being high intensity for a short period of time.
In other words, it's easy to work into a busy lifestyle and you can easily do it in a backyard or on the sidewalk in your neighborhood.
For more structured conditioning work, the players could work on 120s or the Man U fitness test, both of which can be done in a short period of time and will really help you feel the burn, and thus improve your in-game fitness considerably.
Hopefully the players take this advice and dedicate a half hour or so a to fitness couple of times during the week. That way, by the next game they'll be firing their shots into the net thanks to the fact that they aren't out of breath when the chance comes.


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The government has frozen a Sh82 billion salary increments for all civil servants for two years, starting July following a deal agreed with International Monetary Fund (IMF) to keep pay unchanged until 2025.
The Salaries and Remuneration Commission (SRC) on Thursday revealed the freeze, highlighting the gravity of the country's rapidly deteriorating cash-flow situation that is marked by near-stagnant revenues and worsening debt service obligations.
The Commission said the decision to suspend implementation of the third pay review cycle was made due to hard economic times caused by the Covid-19 pandemic.
It comes months after the IMF revealed that the State had committed to keep civil service pay unchanged for four years after the Fund's board approved a new loan for Kenya valued at $2.34 billion.
Under the IMF deal, Kenya agreed to freeze pay to June 2025, curb fresh hiring and work on removing ghost workers, including staff who have died, retired or deserted duty.
The freeze in non-essential hiring and pay sets the stage for tough times ahead as costs of basic items such as fuel, rent and food continue to spiral.
Civil servants last got a pay rise in 2017 and have used juicy allowances to enlarge their take-home pay, but the salaries agency has also announced plans to curb the perks.
The SRC has accused government officers of multiplying the number of allowances from just 11 in 1999 to 247.
"The National Treasury advised the commission that due to the effects of Covid-19 on the performance of revenue and the expected slow economic recovery, it should consider postponing the review for the next two fiscal years until the economy improves," SRC chairperson Lyn Mengich said at a media briefing on Thursday.
This echoes the note released from the IMF in March, indicating the Treasury's commitment to reduce the ratio of the government wage bill to GDP by about 0.5 percentage points by June 2024.
"This will be accomplished through continued restraint in hiring and wage awards, including in the four-year wage agreement that will come into effect in 2021/22 financial year and by improved wage bill management," disclosed the IMF.
Kenya has struggled to reduce a bloated wage bill that is eating into development spending. It is expected the pay freeze help rein in public sector salaries to free up cash for projects such as building roads that ultimately create jobs.
Kenya's public service wage bill stands at slightly above 50 percent of annual government tax revenue. The IMF puts the global benchmark at about 35 percent.
The IMF is expected to play a role in shaping policy that would require the government to implement tough conditions across many sectors.
Its string of policy advisories come on the back of its multi-billion shilling loan facilities to Kenya where money flows straight into the budget to top up the public purse.
Under the administration of former President Mwai Kibaki, Kenya kept away from this type of credit, with most of the support from institutions like the IMF and the World Bank coming in the form of project support.
Kenya has recently faced a deteriorating cash-flow situation that has been worsened by the Covid-19 economic hardships.
The SRC data show that the wage bill has grown from Sh615 billion in the year to June 2016 to Sh827 billion last year, on the back of the juicy perks.
The 247 allowances account for 48 percent of the total wage bill.
The commission said if the Treasury's revenue targets are met in the coming financial year, the freeze on pay increments will have the effect of reducing the burden of the public wage bill on Kenya's revenues from 51.7 percent to 48 per cent.
More emphasis was put on allowances starting 2015 as the government saw it as an alternative to controlling its pension bill by not raising salaries.
State think-tank Kenya Institute for Public Policy Research and Analysis (Kippra) said that allowances paid to civil servants have made the government the preferred employer and called for a radical review.
Currently, allowances have the effect of doubling an employee's pay and in some instances growing it by a factor of 10.
Kippra recommends capping of allowances to about 25 percent of civil servants' gross pay while the SRC favours 40 percent.
Below is the full statement by SRC dated 17th June 2021;
Thursday, 17 June 2021, Nairobi:
The Salaries and Remuneration Commission (SRC) is established under Article 230 of the Constitution of Kenya, 2010, with the mandate to set and regularly review the remuneration and benefits of State officers, and to advise on the remuneration and benefits of all other public officers.
As per Section 11(e) of the SRC Act, 2011, the Commission set a four-year review cycle for remuneration and benefits in the public sector.
The first review cycle ran for the period 2013/14–2016/17, and the second review cycle was during the years 2017/18–2020/21. The third review cycle is for the period 2021/22–2024/25, and will commence in the financial year 2021/2022.
The Remuneration Review Cycle under reference is undertaken within the following context;
a) Economic outlook
The outbreak of the Covid-19 pandemic and the resultant containment measures has and continues to impact the global economy.
The World Economic Outlook, January 2021, as published by the International Monetary Fund, estimates that the global economy slowed down by 3.5 per cent in 2020, from a growth rate of 2.8 per cent in 2019.
The current economic slowdown is worse than the slowdown reported in the 2008–2009 global financial crisis.
Prior to the outbreak of the pandemic, Kenya's economy was resilient in spite of the challenging global environment.
The economic growth for 2018 and 2019 averaged 5.4 per cent. In 2020, the economy was adversely affected by the outbreak of the pandemic, which affected lives and livelihoods and, to a greater extent, businesses and economic activities.
As a result, the economy is estimated to have slowed down to around 0.6 per cent in the year 2020, from a growth of 5.4 per cent in 2019.
Kenya's economy is projected to recover and grow to around 6.6 per cent in 2021, supported by ongoing investments in strategic priorities of the government under the Big Four Agenda, and implementation of the economic recovery strategy.
b) Impact of Covid-19 on jobs and income
Due to Covid-19 restrictions globally, the International Labour Organization estimates that 8.8 per cent of global working hours were lost in 2020 relative to 2019.
This is equivalent to 255 million Full-Time Equivalent jobs, which were about four times greater than during the 2009 global financial crisis.
Workers globally, including in Kenya, have had to accept shorter working hours and wage cuts in different sectors and industries.
Several countries have taken measures to rearrange their expenditures to share the economic burden.
The measures undertaken globally include, but not limited to: introducing basic salary cuts; withholding annual increment, freezing of minimum wage; freezing inflation-linked increases in basic salary and pension; suspending all planned salary increases effective financial year 2020/2021; and mandatory donations of portions of some employees' salaries to finance the pandemic response.
In Kenya, in the spirit of social dialogue, Kenya's social partners entered into a Memorandum of Understanding detailing a joint approach to managing labour relations during the period.
Review of remuneration and benefits in the Third Remuneration Review Cycle
While setting and advising on remuneration and benefits payable, SRC is guided by constitutional principles set out in Article 230(5) of the constitution and Section 12 of SRC Act, 2011.
These principles are:
a) Affordability and fiscally sustainability;
b) Attraction and retention of requisite skills;
c) Recognition of performance and productivity;
d) Transparency and fairness; and
e) Equal remuneration to persons for work of equal value (Equity).
The Commission has reviewed remuneration and benefits in the context of these principles as follows;
a) Affordability and fiscal sustainability of the wage bill
The current Public Sector Wage bill consumes a larger percentage of revenue than the target set in the Public Finance Management Act 2012 and a larger percentage of GDP compared to average for developing countries.
Affordability and sustainability ratios
Item Description | 2015/16 | 2016/17 | 2017/18 | 2018/19 | 2019/20 | Target % |
Total wage bill (Ksh billion) | 615 | 664 | 733 | 795 | 827 | |
Wage bill to ordinary revenue | 53.3 | 50.8 | 53.5 | 48.1 | 51.7 | 35 |
Wage bill to GDP | 9.2 | 8.7 | 8.3 | 7.9 | 8.3 | 7.5 |
To jumpstart the Covid-19-ravaged economy, more resources must be made available for investment in the government priority areas. To release resources for investment in the priority areas, the wage bill to revenue and to GDP ratios must take a trajectory towards achievement of the target ratios.
b) Equity and fairness
The Commission addresses equity and fairness through job evaluation, harmonisation of salary structures, and streamlining allowances and benefits. Consequently, SRC has undertaken;
i. Job evaluation of the current review cycle to determine the relative worth of jobs and to harmonise job grades within and across sectors;
ii. Review of salary structures; and
iii. A study on allowances payable in the public sector and developed a policy, which will streamline allowances to ensure equity and fairness in total pay.
Harmonisation of basic salary structures, implementation of job evaluation results and implementation of the allowances policy will be done within the framework of affordability and fiscal sustainability.
c) Attraction and retention of requisite skills
Remuneration and benefits is a key driver of attraction and retention of requisite skills.
The Commission ensures that remuneration and benefits in the public sector enables attraction and retention of requisite skills through salary labour market surveys in the public and private sector.
A study by SRC in 2018 revealed a high retention of 95 per cent of employees within the public sector.
SRC carried out another salary survey in the public sector in 2020 to establish compensation levels and trends, which revealed a 90 per cent retention rate of employees in the public sector.
The high retention is attributable to high job security, opportunities for growth and a good work environment.
Further, SRC undertook salary surveys in the private sector in 2021 to gauge remuneration levels and ensure a fair balance in the private and public sector remuneration and benefits.
Implementation of this survey is subject to affordability and fiscal sustainability.
d) Recognition of performance and productivity
SRC has developed a draft framework to recognise performance and productivity and has received stakeholder input.
These principles will be operationalised within the context of affordability and fiscal sustainability once the framework is finalised.
Outcome of remuneration and benefits in the Third Remuneration Review Cycle
The review of remuneration and benefits in the third review cycle is informed by outcomes of the job evaluation and grading, labour market salary surveys and a review of the current salary structures in the public sector.
Implementation of the outcome of the third remuneration and benefits review cycle is projected to cost Ksh 82 billion over a four-fiscal-year period.
Pursuant to the constitutional principle of affordability and fiscal sustainability, SRC engaged the National Treasury on the projected cost.
The National Treasury advised the Commission that due to the effect of Covid-19 pandemic on the performance of the revenue and the expected slow economic recovery;
a) The Commission to consider postponing the review for the next two fiscal years until the economy improves, and
b) The National Treasury will review the performance of the economy and advise SRC as/and when the review can be done based on the prevailing circumstances to ensure affordability and fiscal sustainability.
Pursuant to SRC's mandate to set, and regularly review the remuneration and benefits of State officers, and to advise on the remuneration and benefits of all other public officers, the Commission considered the advice of the National Treasury, the constitutional principles and SRC Act principle on remuneration and benefits and hereby, states as follows;
Notwithstanding the need to enhance equity and fairness through harmonisation of salary structures, implementation of job evaluation results and the need to review salary structures;
Cognisant of the government's financial constraints, the current wage bill ratios, the need to release resources for investment in the strategic priorities of the government to jumpstart the Covid-19-ravaged economy;
1) There will be no review of the basic salary structures, allowances and benefits paid in the public sector in the financial year 2021/2022-2022/23;
2) Annual salary notch adjustments in existing salary structures, as set or advised by SRC, will continue to be applied within budget allocation;
3) No additional funding will be provided for implementation of the job evaluation results in the financial year 2021-2022 and 2022/2023;
4) Public sector institutions may implement job evaluation results, by placing jobs in their rightful job evaluation grading, within the existing salary structures and approved budgets, subject to confirmation to SRC that the funding is provided for in the current budget;
5) Public sector institutions will be required to fully implement the Allowances and Benefits Policy; and
6) SRC will review the situation after two fiscal years, and based on the status of the economy, guide on the way forward for the remaining period of the third remuneration and benefits review cycle.
—- End —-
About the Salaries and Remuneration Commission
The Salaries and Remuneration Commission (SRC) is established under Chapter 12, Article 230 of the Constitution of Kenya, 2010.
Its mandate is: a) To set and regularly review the remuneration and benefits of all State officers; and, b) To advise the national and county governments on the remuneration and benefits of all other public officers.
For more information, contact:
Anthony Mwangi; mobile: +254 739 579 176, Email: firstname.lastname@example.com
Purity Njeru; mobile: +254 736 712 864, Email: email@example.com
For more information, visit: www.src.go.ke


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April 8th 2016
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