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Insphyre Performance(8)
Fire Performer / Hawaiian Entertainment
Minneapolis, MN
189 miles from Watertown
Recent review: We invited Insphyre Fire Performance to be part of our second annual Gypsy Soiree, and they did…
The Heartland Mermaid(3)
Mermaid Entertainment / Hawaiian Entertainment
Kansas City, MO
Serves Watertown
Recent review: Miss Mermaid Auralia was a total delight to work with! She came to my daughter's birthday party…
Kent Arnsbarger Steel Drum Artist(0)
Steel Drum Player / Hawaiian Entertainment
Chicago, IL
Serves Watertown
Kent is a solo steel drum artist from Chicago & NW Indiana. He performs with amazing sounding backup tracks…
Potts & Pans Steelband(52)
Steel Drum Band / Hawaiian Entertainment
Chicago, IL
Serves Watertown
Recent review: Thank you Anthony for a great experience. He was very attentive to our requests, and anything…
Kalama Polynesian Dancers(13)
Hula Dancer / Hawaiian Entertainment
Aurora, CO
Serves Watertown
Recent review: What a wonderful evening of entertainment. Exactly what I wanted my guests to experience. Entertaining,…
St. Luau(1)
Hawaiian Entertainment
St Louis, MO
Serves Watertown
Recent review: St Luau made our party! Beautiful music from talented gracious musicians!! They made our luau…
Blue Crow Talent(21)
Fire Performer / Hawaiian Entertainment
Clarkston, MI
Serves Watertown
Recent review: Great communication, very flexible (our first date was rained out), professional, great rapport…
Sunshine Fire Entertainment(12)
Fire Performer / Hawaiian Entertainment
Detroit, MI
Serves Watertown
Recent review: My daughter said it was the best party she ever had thank you so much
Hana Studio Entertainment(4)
Polynesian Entertainment / Hawaiian Entertainment
West Haven, UT
Serves Watertown
Recent review: I am so glad I discovered GiG Salad I had a Luau party for my company and needed a fire dancer…
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Watertown SD Hawaiian Entertainment
Crystal clear aqua water, sand beaches, and a landscape full of colorful plants that will knock your socks off. Oh, to be in Hawaii. Or you could just bring the intoxicating islands to you. Grab some hula dancers, Polynesian dancers, and put on some soothing beach tunes, and bada bing bada boom, you've got yourself your own Hawaii hot spot. Give the guests some leis and get ready for one relaxing and exciting event. So let your party be overtaken by the catchy sounds, sights, and entertainment that makes the Hawaiian islands amazing by booking Hawaiian Entertainment today! Aloha! Search for Hawaiian Entertainment in Watertown, South Dakota above.
Please note that these Hawaiian Entertainment may also travel to Kranzburg, Waverly, Castlewood, Florence, Hazel, Goodwin, South Shore, Henry, Hayti, Strandburg, Wallace, and Stockholm.


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Army's second preseason scrimmage didn't go well as coach Jeff Monken had hoped. Following a post-game talk with his players, Monken met with the media expressing his displeasure with the performance from players to coaches. Monken pointed the blame at himself multiple times. "I know we are going to have »»Read Full Post
Girls basketball: Mid-Hudson drops first two
The Mid-Hudson all-stars from Section 9 dropped their first two games Friday at the Basketball Coaches Association of New York Hoop Fest in Johnson City. Mid-Hudson dropped a 68-40 decision to Southern Tier. Kiarra Kennedy scored 17 points, Tony Neely seven and Erin Smith six. Mid-Hudson then bowed to Central, »»Read Full Post
THIS WEEKEND!THURSDAY AUGUST 16THGrowler & Gill in Nanuet has a KCBC Tasting 6pm - 9pm!FRIDAY AUGUST 17THBroken Bow Brewery in Tuckahoe has their %th Anniversary Celebration 1pm - 11pm!The Ruck in Troy has a 20 Beers For 20 Years of The Ruck! Phase Three event 2pm - 11pm!SATURDAY AUGUST 18THFarming Man Fest is »»Read Full Post
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A full slate of National Football League week one preseason games kicks off Thursday. Here is the schedule of live and taped-delay games on NFL Network, in case you want to program the DVR, and a listing of live radio broadcasts on satellite provider Sirius XM. ALL GAMES ON NFL »»Read Full Post
Final-round 66 ties Ryan Rodriguez for third at Westchester Open
Ryan Rodriguez's impressive final round netted the 2016 Cornwall graduate a tie for third place at Westchester Open. Rodriguez, who will be a junior at Binghamton University, fired a bogey-free, 4-under-par 66 to finish the 54-hole tournament at 3-under 207 at Sunningdale Country Club in Scarsdale. Rodriguez's third round included »»Read Full Post


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Burke and Wills
The Scientific Legacy of the Victorian Exploring Expedition
(If any tax is payable it will be calculated and shown at checkout.)
Preview (read now) Give this ebook to a friend Add to my wishlist Author's page Publisher's page
moreThis book challenges the common assumption that little or nothing of scientific value was achieved during the Burke and Wills expedition.The Royal Society of Victoria initiated the Victorian Exploring Expedition as a serious scientific exploration of hitherto unexplored regions of inland and northern Australia. Members of the expedition were issued with detailed instructions on scientific measurements and observations to be carried out, covering about a dozen areas of science. The tragic ending of the expedition meant that most of the results of the scientific investigations were not reported or published. Burke and Wills: The Scientific Legacy of the Victorian Exploring Expedition rectifies this historic omission.It includes the original instructions as well as numerous paintings and drawings, documents the actual science undertaken as recorded in notebooks and diaries, and analyses the outcomes. It reveals for the first time the true extent and limits of the scientific achievements of both the Burke and Wills expedition and the various relief expeditions which followed.Importantly, this new book has led to a re-appraisal of the shortcomings and the successes of the journey. It will be a compelling read for all those interested in the history of exploration, science and natural history, as well as Australian history and heritage. less
CSIRO Publishing; November 2011
368 pages; ISBN 9780643103344
Read online, or download in secure EPUB or secure PDF format
Title: Burke and Wills
Author: EB Joyce; DA McCann
368 pages; ISBN 9780643103344
Read online, or download in secure EPUB or secure PDF format
Title: Burke and Wills
Author: EB Joyce; DA McCann
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- Juvenile Nonfiction > Nature
- History > United States > Civil War Period (1850-1877)
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- Science > Geography
- Science > History
- History > Africa
- History > Great Britain
- History > Europe
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- History > World
- History > Australia & Oceania


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List of Sri Venkatesam Sirasa Namami Sri Venkatesa Manasasmarami Mp3
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Lord Venkateshwara Songs - Sri Venkatesam Manasa Smarami - BHAKTHI Mp3
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21 Assisted Living Facilities in York County, PA
The average cost of assisted living in York County is $2,978 per month. This is lower than the national median of $3,295.
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Broadmore Senior Living at YorkProvides: Assisted Living
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SpiriTrust Lutheran the Village at Ke...Provides: Assisted Living
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Other Options in York County, PA
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Recent Reviews of Assisted Living in York County
Review of Elmcroft of Dillsburg
Elmcroft of Dillsburg is understaffed and not well trained because they yell at the residents, and a lot of times the residents need to go on meds but they don't seem to get a lot of attention. My ... Read more
Review of Columbia Cottage Hanover
Columbia Cottage Hanover is very nice and has the feeling of being a home, which is the most important thing for us. The staff is very cooperative, and they really look after my mother. They have a... Read more
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Please note that the address for this place is approximate. Upon booking a stay, the rental owner will provide an exact address. Conveniently located across from the Marina on the majestic Shinnecock Bay in beautiful Hampton Bays 'The Gateway to the Hamptons'... on Long Island's Southern Fork. This recently constructed (2009) Get-A-Way Includes: - Central Air - Full Kit... Dining, Dining Area, Books, DVD Player, Games, Satellite / Cable, Stereo, Television, Toys, Video Library, Air Conditioning, Clothes Dryer, Fireplace, Fitness Room / Equipment, Heating, Internet, Linens Provided, Living Room, Parking, Telephone, Towels Provided, Washing Machine, Coffee Maker, Dishes & Utensils, Dishwasher, Kitchen, Microwave, Pantry Items, Refrigerator, Stove, Toaster, Balcony, Deck / Patio, Golf, Lawn / Garden, Outdoor Grill, Communal Pool, Heated Pool, Long-term Renters Welcome, children welcome, non smoking only, pets not allowed, wheelchair inaccessible, Adventure, Away From It All, Family, Historic, Romantic, Sports & Activities, Tourist Attractions, building, Guests provide their own meals, condo, autumn foliage, bay/sound, churches, cinemas, coin laundry, live theater, marina, museums, playground, restaurants, synagogues, winery tours, necessary, antiquing, beachcombing, bird watching, outlet shopping, photography, scenic drives, sight seeing, walking, Water View, ATM/bank, fitness center, groceries, hospital, massage therapist, medical services, cycling, equestrian events, fishing, golf, golf privileges optional, jet skiing, pier fishing, sailing, sound/bay fishing, surfing, swimming, tennis, wind-surfing
Be the first to add a review to the Beautiful *Monthly* Summer Rental in Hampton Bays - Overlooking Shinnecock Bay.
Beautiful *Monthly* Summer Rental in Hampton Bays - Overlooking Shinnecock Bay
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Peter Schweighart
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...do: If found "NOTICE OF PAST DUE PAYMENT on MM/DD/YYYY for Account 123 Loan 0005" then rename file to "DQ Notice" If found "NOTICE OF ATM WITHDRAW on MM/DD/YYYY for Account 123 Checking 0005" then rename file to "ATM Notice" If found "NOTICE OF OVERDRAWN on MM/DD/YYYY for Account 123 Checking 0005" then rename file to "Overdr...
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I need a VGO Case Opening Site. An example is [login to view URL] . That is the biggest case opening site atm and I need one like it but completely different looking. Like it needs a Opening section with cases and it needs a depositing system and it needs an affiliate section where you can put in a code and it gives you a discount on 1 case or something
We are looking for ready or freshly developed Bitcoin ATM Software with ongoing development and support. If you have any modules or application ready for that specific scenario we can also use that to save the time. Bitcoin ATM Hardware Specs: Cash Acceptor QR Reader Camera Receipt Printer 17'' Inch Screen
...different name of website that attract to the buyer [login to view URL] should be electronic transection method in the website so that buyer can pay money through internet banking,paytm or atm etc [login to view URL] should be cash on delievery option too. [login to view URL] should be easy to access like flipkart or amazon 5.I want to sell all kind of products of kirana store n elec...
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Oil Change Car Wash Fresno
Oil Change Car Wash Fresno is free HD wallpaper. This wallpaper was upload at August 17, 2018 upload by admin in .You can download it in your computer by clicking resolution image in Download by size:. Don't forget to rate and comment if you interest with this wallpaper.
Description wallpaper for Oil Change Car Wash Fresno
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Ecstatic Nights w/ Bodywaves (Cole)::Music, Movement, Community, Vegan
|965 East 3370 South
|Salt Lake City
|Ecstatic Dance Salt Lake City
|Salt Lake (UT3842)
965 East 3370 South
Salt Lake City
Ecstatic Dance Salt Lake City
Salt Lake (UT3842)
Tel 2018-04-04
Categoria Events
Cole, DJ Bodywaves, shares music dripping with life force. He listens for the sweet voices of angels, piano keys excited to singing, funky bass lines that shake bones, warbling synthesizer birds that wake hearts ... And then follows them through the portals they open. The breathing, feeling, vibrating electric souls in the room do the rest. Music and the dancing bodies take on their own life together and paint a ride through internal and external worlds. A living work of art is shaped by the moving bodies, spiraling through every imaginable human experience present and woven back into the light of wonder. Bodywaves (Cole) has been apart of the Ecstatic Dance SLC Community from the beginning. This will be his first full DJ set for eDance SLC and we are excited to see the energy he brings to the dance floor.
Salt Lake City
- Author Signings at FanX®...
- New Century Dance Project...
- MTG Modern Thursday ($5)
- Home Team V. WRD
- Dierks Bentley - High...
- KBER 101 Presents Rob Zombie...
- The 5 Browns
- Jimmy Buffett
- Jimmy Buffett
- MTG Standard Showdown ($10)
- Home Buyer Class - Whitmore...
- Avenged Sevenfold
- Divorce Referral Network...
- NACAC 2018 National Conference
- Free Youth Jam Sessions!
- Marbin at Urban Lounge (Salt...
- 3 Doors Down & Collective...
- 3 Doors Down & Collective...
- Documentaries at Marmalade
- Special Saturday Hours :...
County of Salt Lake


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Move joomla local remoteemplois
I w...documenting the setup followed by well-commented tests and their passing code. Our milestone is at where I like the docs of the whole project and first success through a real local business customer using the app for its whole purpose. In the end, we continue with putting together a different app for a different industry. Storyboard attached.
Add Masjid al Aqsa (file: alaqsa cartoon) next to the Ka'ba and move Burj Al Arab to the right (file: FINAL HT artwork). The drawing has to be consistent with the rest of the existing drawing and has to to flow with the art and colours. The sand dunes also in the pictures needs to be corrected to flow with the rest of the picture.
We have a home inspection business that focuses on inspecting a home for electromagnetic fields from power lines and cell phone towers. We currently use a Google Voice number as our main phone number and have a subscription to Microsoft Office 365, which gives us access to Microsoft Bookings and Microsoft Invoices. I would like to find someone who can answer calls, schedule appointments (by inbo...
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We are see...[se connecter pour voir l'URL]). Email all materials to [se connecter pour voir l'URL] AT [se connecter pour voir l'URL] ASAP. You must be able to start work with us immediately. (Those applying for remote positions should specify so in their applications. Interested applicants to state salary expectations upfront and we will base our decision on your application
Hi I'm Stuart, I'm currently looking for a life coach to help me move forward in my personal and work life. I would like to work with someone who is experienced in the field, great in communication and is passionate to help people go the next step. Daily or weekly skype and online phone sessions would be ideal and please bear in mind of time difference
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I need a professional in remote work for 1 or 2 years. He should have good spoken English skills and I require only Americans or Europeans.
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Necesitamos el diseño en 3D para un local comercial de 45m2.
We have a very unique Joomla 1.5 template that we would like to have converted to Joomla 3.x. We have the quickstart, which includes all of the Joomla 1.5 files. The important thing is that the template function exactly like the original, with all animations and sounds. When the conversion is complete we will provide you with access to our hosting
Hello, I'm looking for an individual developer skilled in Nodejs, Python and Should have experience with CMS platforms like Wordpress, Joomla, Magento, and technologies like MongoDB, Nginx, Litespeed. Frontend Skills:- 1. Angular 5/6. 2. React 3. Jquery. 4. Webpack In addition to the above skill set, we require Networking/Linux Skills also. Should
...schematics for, as well as your hands-on experience in practising DFM / DFA. Begin your proposal with the words "Substrate" or " Track". You will be expected to work along with a remote team on AEST day work hours. Your bid will be qualified according to the effort and attention you put into reading these requirements. Should you qualify, you will be required
Looking for a local Korean research helper to do research about dating and matching business in Korea
...Business One Clients. SAP HANA running under Suse Linux 11 SE. Terminal servers are Windows servers. No cluster, no high availability, etc... simple server, simple terminals in a local network. I have successfully restored the SAP DB completely. All services are GREEN state, license is valid. Admin and DB SYSTEM password resetted. Business One service layer
Actualización de pagina web Joomla 3.0 a 3.8.11, migracion de la pagina antigua y creacion de nuevos disenios para la plantilla.
I need 200 emails of 100 companies listed in this Page [se connecter pour voir l'URL] Skip upper two rows. Start with Balsamiq After clicking on company you will get a name of interviewer. That can be anyone CEO or Manager Or HR. But I need that person's E-mail and one more email i.e. CEO. If interviewer is CEO then you need find second
Company Description DACONOMY is the first decentralized Blockchain-based ecosystem for companies of all industries and sizes enabling a collaborative data...• Strong communication and teamwork skills; fluency in written and spoken English Further information: • Freelancer • Part-time or Full-time • August to December 2018 • Remote working
Fix Mootool and jQuery in Joomla 2.5 site
Hello there, I need to move my products from my shopify store to my new WooCommerce setup. approx 300 products I have a CSV file but im open to other solutions.


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Adam Clayton
Middlesbrough FC
Adam Clayton on his new Middlesbrough role, 1st team prospects & competition for places
The battle for places in the Boro midfield can only benefit the team, says Clayton
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Adama Traore impresses, Clayton's new role & Fry looks part in midfield: Middlesbrough talking points
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We look at the winners and losers of the weekend as Rudy Gestede's ban looms & Adam Forshaw joins a not-so-exclusive group
Adam Clayton
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Adam Clayton
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Britt Assombalonga
Eric Paylor on Britt Assombalonga's interesting omission and the battle for Middlesbrough's fringe players
Eric Paylor says Assombalonga could be the perfect foil for Rudy Gestede
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Adam Clayton and Adam Forshaw absent for Middlesbrough of late due to injury
The midfielders are yet to feature under Tony Pulis :: Martin Braithwaite is another Boro player who has picked up a knock
Middlesbrough FC
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Jonathon Taylor is joined by Anthony Vickers & Philip Tallentire to discuss all things Boro on our latest Tripe Supper podcast
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Middlesbrough's depressing 2017, Clayton's frustration & 'schoolboy' bunch approaching special measures: 3 up, 3 down
After another miserable Boro no-show, Jonathon Taylor picks out the main winners & losers of the Championship weekend
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Patrick Bamford solves Middlesbrough's headache, misery for Adam Clayton & a possible Aitor Karanka reunion?
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Bernie Slaven on Assombalonga's goal record bid and why Adam Clayton shouldn't replace Jonny Howson
Jonny Howson is banned for the Derby game :: Gazette columnist believes Clayton is too similar to his former midfield partner Grant Leadbitter
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Leeds United vs Middlesbrough: Adam Clayton facing biggest challenge of his career since Warnock snub
Five years after being transfer listed by Leeds and told he was surplus to requirements, the midfielder faces a battle to earn back his Boro place
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Adam Clayton and Patrick Bamford's Middlesbrough state of play while they're unlikely absentees
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Adam Clayton
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about 1 year ago
Nice job
Nice job
the drums need work but i like this overall
did great job !
the melody is a little quiet, but this is honestly super epic dude
really good i just don't like the detuned saws
This is amazing man. I see potential. ;)
y aren't you loaded with followers?


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Listed by Paradigm Realty
Tbb Arbors Of Rockwood -Prescott, Eureka, MO 63025 (MLS# 18000167) is a Single Family property with 4 bedrooms, 2 full bathrooms and 1 partial bathroom. Tbb Arbors Of Rockwood -Prescott is currently listed for $369,000 and was received on February 28, 2018. Want to learn more about Tbb Arbors Of Rockwood -Prescott? Do you have questions about finding other Single Family real estate for sale in Eureka? You can browse all Eureka real estate or contact a Coldwell Banker agent to request more information.
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Oakland, Berkeley, And East Bay News, Events, Restaurants, Music, & Arts
Your guide to the best gifts, gadgets, toys, music, and books of the year; plus holiday food and drink, snow sports, winter getaways, and more.
It's the Express' guide to all things summer!
By David Downs, Kathleen Richards, Beatrice Kilat, Madeline Wells, Darwin BondGraham, Azucena Rasilla, Janelle Bitker and Brian Breneman
© 2018
East Bay Express All Rights Reserved
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Cabana is East Anglia's first one-stop holiday boutique.
With Swimwear in every shape and size (sizes 8-26, cups A-I) plus mouthwatering cotton and silk kaftans, dresses, linens, beach bags, flip flops plus roll-me-and-go hats.
Cabana is confident it can make every lady feel fabulous on the beach. Cabana also stocks a full range of luxury lingerie, nightwear and leisurewear. Go in for a bra fitting today, they are happy to help.
The Bury St Edmunds Food & Drink Festival takes place on 26th & 27th August...READ MORE
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The most extensive and comprehensive diet guide for improving body composition that you'll find anywhere.
Why I Wrote This Guide
Improving body composition is at the forefront of most fitness interested people's minds.
Heck, it goes even further than so, everyone wants to look and feel great, it's a basic human need.
And that's why I wrote this guide – to empower you with the knowledge to achieve the body that you've always wanted, whether it's for competing or looking better in general.
There are plenty of diet guides on how to improve body composition, from textbooks to online video tutorials, you can really choose whichever you like.
But, I've felt that something was missing – a free guide that really goes in-depth and breaks the information down into actionable pieces and in the correct order of importance.
The Complete Dieting Guide for Improving Body Composition closes that gap.
Who This Guide Is For
I wrote this dieting guide for physique/bodybuilding competitors, fitness enthusiasts and every day gym goers looking to step up their game and achieve a better body composition – meaning more muscle and less fat.
In this guide, you'll learn everything from measuring your body composition, counting calories and macros, to nutrient timing and which supplements can be useful, whether your goal is cutting, bulking or maintaining weight.
You'll also learn how to stay as healthy as possible while working towards your ultimate physique goals.
The guide will be set up in the order of most important to least important when it comes to improving body composition.
Why the Pyramid?
Through the guide, I'll use the famous nutrition pyramid created by Eric Helms to demonstrate how to set up your diet.
The pyramid is almost exclusively based on science and is, therefore, a highly reliable source.
The pyramid displays through hierarchy what's most important when it comes to improving body composition.
Where calories at the bottom are the most important factor and supplements at the top are the least important.
The pyramid looks like this:
Pyramid created by Eric Helms, author of the amazing muscle and strength pyramids books. Books which I can't recommend enough!
As you can see, the order of importance to successfully lose fat, build muscle or maintain a certain body composition is as the pyramid shows.
Here's a quick example:
Let's say your goal is to lose fat.
If the first thing you do is look at meal frequency or supplements (at the top of the pyramid) to help you achieve the goal of fat loss, chances are high that you won't be successful.
Because you miss out on the larger, more important factors for fat loss.
On the other hand, if you were to focus on calories and macronutrients first, you would successfully account for 80 % of the factors resulting in fat loss.
So, are the upper factors important at all?
Yes, but only if the foundation is in place.
Now that you understand how the pyramid is built up, here are all the parts of the guide:
Part 1: Tracking and Measuring Body Composition
Tracking and measuring body compostition is important if you're looking to improve it. If you don't measure and track your body, you won't know if you're making progress towards your goal.
That's why in the first part you'll learn how to track and measure your body composition effectively.
This part will cover:
- How to measure body fat percentage.
- How to track changes in body compostition.
Part 2: How to Set Up Your Calorie Intake
To successfully change anything when it comes to your body weight, whether that's gaining or losing weight, calorie intake is the most important part to set up correctly when it comes to your diet.
Calorie intake and it's effect in the body falls under the law of thermodynamics making it number 1 in the hierarchy.
This guide will cover:
- How to calculate calorie intake to lose or gain weight.
- How to adjust the calorie intake after activity.
- How to make changes with the calorie intake in case things doesn't go as planned.
Part 3: How to Set Up Your Macronutrients
Calorie intake is what decides weight loss or weight gain. Macronutrients (carbs, fats and proteins) on the other hand, partly decides whether it's fat or muscle you'll lose or gain.
In other words, macronutrients plays a huge role in deciding your body composition. That's why they're number two in the hierarchy and just as calories important to set up correctly!
This part will cover:
- Why each of the macronutrients are important.
- How to set up your macros depending on your goal.
Part 4: Micronutrients and Fiber Intake
The subject of micronutrients and fiber can sound a bit boring, but it's very important that you don't ignore it. Long-term deficiencies in either one will affect your health and training performance negatively.
Luckily, it's easy to take control over these nutrients.
By following a few simple rules regarding daily fruit and vegetable intake, you can make sure you're not creating deficiencies.
This part also includes water intake guidelines.
Part 5: Meal Frequency & Nutrient Timing
These two phenomena have been tossed around crazily in the fitness industry during the last decade.
Earlier, a food intake every three hours was standard, it was even a must to avoid a "crashed metabolism." You also had to eat the perfect amount of protein and carbs after your workouts to make sure you retained all your muscles…
Two notions that have little to no truth about them.
Today, some people take it to extremes in the other direction, especially with intermittent fasting that has taken a strong grip on the fitness industry.
So, at place four in the hierarchy:
How important are frequency and timing really for improving body composition?
Part 6: Supplements Worth Taking
Supplements are the smallest piece of the puzzle, as they seem to provide less than 5 % of the total results when it comes to improving body composition.
With that said though, some of them can still be useful in certain cases. So, we'll take a closer look at them as well.
Improving body composition is the main goal of the majority of people interested in fitness.
Constantly trying to be leaner and more muscular is the name of the game.
But how can we be sure that we're making progress as quickly as possible?
That we're not just spinning our wheels in the gym and kitchen?
That's what you'll learn throughout this guide. You'll be a master of creating and maintaining an incredible body composition.
But, before we look at how to improve body composition through the diet. Let's make it crystal clear what body composition is and how to track and measure it.
What is Body Composition?
Body composition is often mistaken for Body Mass Index (BMI) or fat percentage, but they're completely different.
BMI is showing total weight relative to height, which means it doesn't take what someone's total weight is made up of into consideration.
And fat percentage only shows the amount of fat you have on your body, not what you're actual body composition are.
Top-level physique athletes that are incredibly lean with low body fat, while being muscular usually have very high BMI's and are considered overweight by the BMI standard.
Take Jeff Nippard for example, who's an incredibly talented and gifted natural bodybuilder. He's 5'5″ (165 cm) tall and weighs 160 lbs. (72 kg) in this picture.
This is he's BMI calculation:
- 160 (pounds) x 0.45 = 72 (kilograms)
- 5'5 (inches) x 0.025 = 1.65 (meters)
- 65 x 1.65 = 2.7225
His BMI is 26.44 which puts him at overweight status according to BMI standard.
BMI Standard
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
As you can see, body mass index (BMI) is useful for analyzing population but not so useful when it comes to analyzing individuals. Especially not individuals who are more muscular than normal.
You Should Look For Body Composition Changes
If you're looking to get fitter, you shouldn't pay attention to BMI, you should look at body composition instead. By doing so, you'll see what your body is actually made of.
When you just step on the scale, your weight will reflect the amount of skeletal muscle, fat, bones, blood, water, organs and other minor components in your body.
As individuals, we all have different amounts of these things.
Now, there are different models of determining body composition, but for us interested in fitness, we should narrow it down to these two:
- Fat mass: This is all the fat in your body.
- Fat-free mass: This is everything that isn't fat: muscle, bone, blood, organs, water, glycogen, and so on. Often shortened FFM.
These two components allow you to better analyze what happens to your body when you diet or exercise. The obvious and ultimate goal is to have high fat-free mass and low fat mass.
For example:
- If you gain weight but your fat mass remains the same, you've gained muscle but not fat.
- And contrarily, if you lose weight but your fat free mass stays the same, then you've lost fat but maintained muscle mass.
These two scenarios are ideal, but often not possible in the real world.
However, people commonly make the mistake of stuffing their face when bulking to gain muscle, just to end up getting fat in the process.
Or they restrict calories too heavily, do too much cardio, and/or eat too little protein when cutting, losing a lot of muscle mass and sabotaging their fat free mass to fat mass ratio.
And this is what you'll learn how to set up correctly in the coming parts.
But first, let's look at how to measure body composition, so you can keep track of your diet and training, making sure you progress towards the results that you want!
Measuring Body Composition
The easiest way to measure body composition is to first measure body fat percentage.
Sounds easy enough, but can be tricky because there is so much inaccuracy with the methods used to measure body fat.
For that reason, body fat percentage measurements are estimations at best, this is true for even the most advanced methods.
How to Estimate Body Fat Percentage
Here's a list of the most accurate to least accurate methods you can use to estimate body fat percentage. I've based the list on each one's standard error deviations:
- DEXA scan: ~1-2%
- US Navy's mathematical equation: ~3%
- BodPod/Undervattensvägning: ~3%
- Calipers and skinfold tools: experienced user ~3%, inexperienced user ~5%
- Visual appearance combined with waist measurement: experienced user ~3%, inexperienced user ~5%
- BIA (electrical scales): 5-8% (best avoided)
Let's look at these one by one:
DEXA Scan
DEXA is the most accurate method that exists when it comes to estimating body fat percentage.
DEXA stands for Dual Energy X-ray Absorptiometry and it's an x-ray machine that scans the whole body. Through a computer, the machine receives the amount of bones, muscle mass and fat mass you carry.
With a standard deviation of ~1-2%, DEXA is the preferred method to use if available.
DEXA used to be a bit expensive and rather difficult to get an appointment for. But luckily a company called DexaFit has made the whole process of getting a DEXA scan easier than ever before.
US Navy's Mathematical Equation
This is a neat equation that gives an astoundingly accurate measurement, it has a standard error deviation of only ~3% which is amazing for an equation based method.
To use the equation, you must know your: height, weight, waist circumference (at naval) and neck circumference (at narrowest). Females need hip circumference as well (at widest.)
I'll have this calculator ready for you at the end of this section.
Averagely, the US Navy's Mathematical Equation is a great tool to use, but it comes with one big drawback:
Thatit doesn't work well for all people.
The equation doesn't take into consideration where on the body you distribute your fat.
Some people distribute most of their fat on their legs and arms, other do so on their back, and most commonly, on the stomach, hips and butt.
The fact that most people place their fat on the stomach, hips and butt is why this method works so well on average. Because it's the standard the equation is created after.
But, if you store your fat in other places, you will get a reading that's completely off.
BodPod/Underwater Weighing
The BodPod is an egg formed air compressed chamber that measures your bodyweight using a very precise scale, while simultaneously measuring your body volume via pressure and vacuum.
When the whole-body density has been measured, the relative proportion of fat mass and fat-free mass can be calculated with the help of weight, height, density, age and sex.
The BodPod works extremely well to measure the average on a group of people (why it generates such exact results in studies) but not as well for individuals.
Lean and muscular people tend to get a number that is 3-5% higher or lower than what their body fat percentage really is.
Here's a perfect example of Greg O'Gallagher's experiment with the BodPod. He got a result of only 4.8 % body fat (pretty much stage ready,) when in reality he's more like ~8 %
Underwater weighing works basically the same way, just with water instead of air compression.
And just as with the DEXA, both BodPod and Water weighing is somewhat expensive and difficult to get an appointment for.
Calipers and Skinfold Tools
Skinfold testing using calipers to measure the thickness of your skin can yield rather exact measurements of body fat percentage.
The biggest problem with skinfold measurement is that most people don't know how to use the tools.
You must get the exact correct amount of skin in between the tool each time you measure – not too much, not too little and always measure at the same spot.
This can be learned of course and with practice, you can get measures that are just 2-3% off the correct fat percentage.
Visual Appearance
Believe it or not, how you look in the mirror can be a great method for estimating body fat percentage.
Each body fat percentage has a certain look which can give you a good indicator of how much body fat you carry just by looking in the mirror.
But there's one thing to take into consideration.
The look of different body fat percentages varies widely depending on how much muscle mass someone has.
For instance, a 150-pound guy at 10% body fat has 15 pounds of fat, and a 180-pound guy at 10% has only 3 pounds more fat but 27 pounds more fat-free mass.
These are two dramatically different looks. And here's a perfect visualization of this:
Both are around 10% body fat but the guy on the right has far less muscle mass, giving him a completely different look.
With that said though, you can still guesstimate your body fat percentage pretty accurately by just comparing your body to the following images made by Marc Perry, founder and CEO of BUILTLEAN.
Waist circumference
What's interesting about waist circumference is that it goes up or down with body fat percentage.
For most people (not everyone), each body fat percentage has a corresponding waist circumference.
I've discovered that you can predict somewhat precisely the amount of fat you carry by checking your waist circumference.
However, as I discussed earlier, waist circumference doesn't take into consideration if you store your fat on your arms, legs, chest or upper back.
But on average, waist circumference works well, that's why it's also used in the US Navy formula mentioned above.
Here's a chart showing you the corresponding waist measurement to body fat percentage (sorry ladies, I only found numbers for males):
Visual Appearance Combined with Waist Measurement
By combining the two methods of visual appearance and waist circumference, you get an amazing combination that's usually very accurate.
With some experience, you should be able to estimate your body fat percentage with error margins of only a couple of percentages.
And here's what's cool about this:
Once you get to your desired level of leanness, you'll know what your own numbers should be to have a specific look.
So, for future cutting phases, you'll know the exact number that you must get your waist back to, to achieve the same level of leanness, or even better because of muscular gains in the core section.
BIA (electrical scales)
These scales are the most commonly used method to measure body fat percentage with these days.
It's one of those scales with metal surfaces that you place your feet on, or in some cases hold in your hands.
While you're doing this an electrical current flow through your body and gives you a measurement.
The problem with these scales is that they don't scan your whole body.
As you know, electricity always takes the path of least resistance. So, if you're standing on a scale with two metal plates, the current will go into one of your legs, then to your hips, and back down through your other leg.
The current won't go through your upper body at all:
And since we all store fat in various places, the BIA scales will come up with very inaccurate measurements on a whole-body level.
Furthermore, because electrical current always chooses the path of least resistance, it tends to skip fat tissue anyways.
Water is the most effective conductor of electricity, and guess which bodily tissue includes most water?
Yes, that's correct, muscle does. Muscle contains around 70 % water to be precise, while fat contains nearly no water at all.
So, it's rather obvious that the current will go through muscles and not fat.
So, with a standard error deviation of 5-8%, I wouldn't recommend the use of BIA scales, the estimated number is just too far off.
Optimal way of Measuring Body Fat Percentage and Total Body Composition
The most optimal way of measuring body composition would be by dying and going through a full body autopsy…
Where you would have your tissues, bones and organs etc. all separated from each other and measured one by one.
Now, it's good to be resourceful, but that's a bit extreme, right?
The next best method would be with the 4-compartment body-composition model that involves using several different techniques to separate the body into four "buckets":
- Muscle Tissue
- Fat Mass
- Water
- Bone Mass
BodPod/Underwater weighing is used to measure body density, total body water is measured through deuterium delusion, and total bone mass is determined by DEXA scan. All this data is equated which gives a consistent accurate measurement of body composition.
The problem with this method is that you need access to a team of scientists.
Luckily, you don't have to be 100 % accurate with your measurments, because it's not possible.
So, do we have a method that's accurate enough and easy to use?
For sure!
The winner for measuring body fat percentage with a standard error deviation of only ~3% while also being very user-friendly is,
The US Navy's Mathematical Equation!
And here's the promised calculator:
The US Navy Body Fat Formula
Just take the measurements displayed in the calculator, and insert them to calculate your body fat percentage.
Body fat Percentage
Just multiply your bodyweight with your fat percentage to get your Fat Free Mass (FFM.)
Here's an example:
A person that weighs 160 lbs (72 kg) at 10 % body fat have a FFM of: 160 (bw) x 0.9 (bf%) = 144 lbs (65 kg).
Using this calculator gives you decently accurate numbers of fat free mass and fat mass. Numbers you will use to:
- Keep track on to make sure you're making progress towards your goals.
- Base your calorie and macronutrient intake after in the upcoming parts.
Tracking Changes in Body Composition
Use the following tools to track changes in body composition:
- A scale
- A measuring tape
- A mirror
- The US Navy calculator
Weigh and Take Measurements of Yourself Daily and Calculate an Average Every Week
Your weight and measurements can fluctuate a lot from day to day duo to things like water and glycogen storage, what you're eating, and bowel movement etc.
So watching and getting upset over daily weigh ins can quickly become a neurosis.
Dick Talens did a great post explaining the scale, why you bloat, and how to adjust weight loss.
To avoid this problem, some people weigh themselves only once every 2 to 4 weeks, which is perfectly fine.
But if you want to be more in control, I definitively recommend weekly averages.
And setting it up is easy, here's what to do:
- First thing in the morning, after the bathroom and before eating or drinking, weigh yourself naked and take your measurements, not down your numbers.
- Once every week add the numbers up and divide by the numbers of measurements you took and you'll have your weekly average.
- I recommend that you take these numbers daily, so that you get 7 numbers per week. This would be the most accurate, however 3-4 times per week is enough.
As you can see, I had days during these two weeks when I was 0.5 kg (1 lbs) heavier than my average weight. These fluctuations is usually larger when cutting as well.
The average changes over time will tell you what's really happening with your weight outside the temporary daily fluctuations that have nothing to do with gaining or losing fat or muscle.
Track Your Strength In The Gym
Measuring your weight and body fat percentage is a great start.
But, to be certain your body composition actually improves overtime:
By losing fat and not muscle when cutting.
And by gaining muscle without gaining fat when bulking
You should also track your strength in the gym:
- If your strength stays the same or improves while your body fat percentage goes down when cutting, you're body composition is improving.
- If your strength improves faster than what your body fat perecntage inreases when bulking, you're body composition is improving.
Look in the Mirror or Take Pictures
What you look like in the mirror is a reliable indicator that your body composition is improving.
Take pictures of your front, back and side in good lighting a few times per month, and over time you'll see what's changing (and what's not).
And remember, if you're getting leaner and more muscluar in the mirror you're body composition is improving no matter what the scale or measurements tell you.
The ultimate way of tracking improvements in body composition is by using the US Navy Formula in combination with weekly weight/measurement averages, how you look and your strength in the gym.
Once you've gained some experience using these four, I've found that combined them outperforms any of the other methods, such as BodPod and skinfold measuring, even DEXA!
Conclusion – Measuring & Tracking Body Composition
As you've noticed, measuring your exact body fat percentage and composition can be very tricky, if not impossible. You'll have to settle for a guesstimated range.
With that said though, tracking the changes in your body composition can be done very accurately, which is what matters most.
Okay great, you've just finished part 1 of this guide. You should now be well equipped with various tools to accurately track how your body composition changes overtime.
So, without further ado, let's get started with the most important factor when it comes to improving body composition, which is:


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- 19 Ratings
Stand-Up Paddle Boarding Camp in Seattle
- 19 Ratings
Sign your kids up for a week of camp where they paddleboard around scenic locations, learning new skills. Get them outside and on the water for some invigorating fun.
What You Will Do
- Encourage your kids to be active this summer with a seasonal day camp designed for kids who want to learn a new waterspot
- Introduce your little ones to the fun of stand-up paddleboarding on the Puget Sound, Elliott Bay, Lake Washington, or other locations
- Rest easy knowing your kids are working with friendly professionals, who have years of experience
What's Included
- Day camp
Additional Information
Must be between 11 and 16 years of age.
Determined on a case by case basis. Please contact.
Customer Reviews
- 19 Ratings
- Jennifer
My kids LOVE this camp and the very friendly staff.
- Katie
Kids are having a great time. Love the time on the water and other games as well. Staff is great.
- Tracy
Both my kids adore this camp! Keep up the good work.
- Charles
Charles raved about his experience. He loved the different locations. He loved the rope swing. He loved the runs to 7/11 too.
- Alice
We have done this camp for many years in a row now, and I find it to be one of the only camps that, first of all, my sons totally enjoy, are able to be in the company of all of their friends, while being out in the water and having fun. The drop-off/pick-up location and time is also so convenient. My boys absolutely love it. It's also one of the very few activities where everyone seems to have a similar skill-set and no one feels left out. Thank you!
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August, 2018


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Unable To Create a Change Order Due To Error PO-2055554
(Doc ID 2394638.1)
Last updated on JUNE 18, 2018
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Santa Motocross Action
Help the modern Santa Claus to drive his motorbike on difficult roads and try not to lose too many gifts.
Favorite games
Motocross racing game where you will have to finish quickly. Complete all the obstacles and gather all the items that will make you run faster or jump higher. Use the arrow keys to drive.
Nuclear Bike 2
Drive Ultraman's moto and get through all the levels of this game. Get all the coins you see using arrow keys.
Ultraman Super Motocross 2
Compete in a funny bicycle racing. Reach in first positions and you will be able to improve your bike. Use the arrow keys to drive, press the space bar to jump and Ctrl to horn.
Accelerate your motocross bike and overcomes all obstacles in your path. Use the cursor keys to accelerate and maintain balance. Press spacebar to change direction.
Bike Master
Welcome to the bicycle running with betting. If you think you're good enough you can bet on it and get so much money! Use the arrows to move, X for nitre.
Bicycle Run
Run at full speed with your 4x4 motorbike and pass all the obstacles without falling. Use the arrow keys to drive.
Drive this great Quad and overcome every level in this moto game before the time runs out. Collect coins, make stunts on the air and use the nitro to get it. Use arrow keys and N.
ATV Race
We have the return of the motorcycle games with Red Motorbike Adventure, bringing us new challenges on two wheels with the most demanding and complex scenarios... Accelerate, brake and keep the balance with the arrows of the keyboard.
Red Motorbike Adventure
You're a really good biker and you love challenges. Drive through these obstacles and do stunts in the air. Use arrow keys to drive. Z,X for stunts and left/right arrow keys to ride with style.
Sik Trix BMX
Drive your moto at full speed and reach as far as possible. Collect coins to buy new bikes and don't crash with the cars, trucks and objects. Use arow keys to play.
Sprint Driver
Pilot a motocross bike as you well know and exceed the record in each level. Use the arrows to drive, Z to nitro and X,C,V to do stunts in the air.
Solid Rider 2
Practice motocross as a professional driver. Move with the arrow keys. Use the Z,X,C,V,B keys to perform pirouettes by the air.
Manic Rider
Wiju España
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