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Next: References
Gui-Liang Feng, Member IEEE, and T. R. N. Rao, Fellow IEEE
The Why, What, and How of Algebraic-Geometric Codes
We begin this exposition by looking back at two key developments: (i) reduction of the Shannon problem to the Hamming problem, and (ii) reduction of the Hamming problem to the Riemann problem. During the late 1940's, Shannon and Hamming developed two different approaches for coding discrete information in the presence of noise. Shannon proposed a general model for a noisy channel, in which distortions are described by the conditional probabilities of the transformation of one word into another. He proved an important coding theorem on the possibility of transmitting information in such a way that the probability of error tends to zero as the word length increases. Unfortunately, the statistical description of the channel does not indicate how to construct optimal codes. Therefore, the problem of constructing such codes in Shannon's model has not been accomplished in practice. However, beginning with the very simple parity checks already used in the first computers, Hamming arrived at the idea of error-correcting codes. He proposed a geometrical model in which distortions are described by the distance between words, defined as the number of symbols by which the words differ from each other. The problem of constructing an optimal code in this model reduces to that of the densest possible packing of spheres. To solve this problem, a variety of methods were applied from logic, combinatorics, number theory, algebra, geometry, and topology. The concept of a code associated with an algebraic curve gradually crystallized, and Riemann-Roch theorem became the basic computational tool. The problem of constructing good codes was thus reduced to the analysis of algebraic curves [1].
Why AG codes?
There exist several important classes of linear codes, which have been extensively studied. A linear code of finite length can be defined as the null space of a parity matrix . A linear code with length n over is a linear subspace of . The notation [n,k,d] is commonly used to represent a code of length n with dimension k and minimum distance d. For such a code, the information rate and the relative minimum distance rate, are given by and respectively.
A sequence of linear codes over , such that the code length when , is said to be asymptotically good, if the information rates and the relative minimum distance rates are bounded away from zero.
Let us consider the q-ary entropy function defined as follows:
Since , when q=2, the binary entropy function is reduced to
() () is called the Gilbert-Varshamov curve. It is known that and () = 0. For more than thirty five years, for a fixed , the best lower asymptotic bound on has been referred to as the Gilbert-Varshamov bound, which can be simply described as follows:
Gilbert-Varshamov bound : Suppose . Then there exists an infinite sequence of q-ary linear codes with and rate R satisfying the following condition:
Finding asymptotically good codes, especially a sequence of linear codes, which meet or exceed the Gilbert-Varshamov bound, has been a very active area of research for the past thirty five years. Unfortunately, many known linear codes are asymptotically bad codes. It was previously shown that there exist long Goppa codes which meet the Gilbert-Varshamov bound. However a solution for finding these long Goppa codes has not yet appeared. In 1972, Justesen gave a construction of explicit asymptotically good codes by using concatenated codes [5]. For this work, he received the 1972 Browder J. Thompson prize. However, these codes achieve a lower bound which is below the Gilbert-Varshamov (GV) bound.
It is desirable to construct asymptotically good codes of longer code length for a designed minimum distance, which meet or exceed the Gilbert-Varshamov bound. To this extent considerable research efforts have been made, which investigated a new approach to construct linear codes, especially using the rational points of algebraic-geometric curves as code locations.
What are AG codes?
The most important development in the theory of error-correcting codes in recent years was the introduction of methods from algebraic geometry to construct good codes. The ideas are based on generalizations of the so-called Goppa codes. The "classical" Goppa codes were already a great improvement on codes known at that time. V. D. Goppa [2-4] discovered an amazing connection between the theory of algebraic curves over a finite field and the theory of error-correcting block q-ary codes. His efforts of many years in searching for possible generalizations of Reed-Solomon codes, BCH codes and classical Goppa codes, culminated in the development of algebraic geometric (AG) codes. The codes constructed by choosing a family of points from a curve and a space of rational functions of this curve, are said to be algebraic-geometric codes. These codes are also known as geometric Goppa codes, and can be considered to be a generalization from the Reed-Solomon codes on an affine line to the codes on arbitrary irreducible non-singular curves. In this context, it is to be noted that all linear codes can be described as AG codes.
Algebraic-geometric codes opened new and rather exciting possibilities in coding theory and related topics. They have very good code parameters (like code dimension, minimum distance rate , and information rate R), and offer flexibility in the choice of these parameters. For a long time there was serious doubt whether it would be possible to give an explicit algebraic construction of a sequence of codes such that both R and are bounded away from zero.
A very sensational development in the theory of AG codes was presented in a paper, [6], by Tsfasman, Vladut and Zink in 1982. In this paper, the idea of codes from algebraic curves was combined with some recent results from algebraic geometry, to produce a sequence of polynomially constructive error-correcting codes over . This led to a new lower bound, the Tsfasman-Vladut-Zink (TVZ) bound, on the information rate of good codes, which is better than the GV bound when . For this paper, the authors received the IEEE Information Theory Group Paper Award in 1983.
The novice reader should realize that the GV-bound could not be improved until 1982, and was believed by many researchers to be the best possible lower bound. Several binary coding experts still feel that for linear codes over , it is not possible to achieve any improvement of the GV bound. Furthermore, there exists no known explicit or simple (or with a polynomial complexity of length n and a lower degree) construction of a sequence of codes meeting this bound.
In 1984, Katsman, Tsfasman and Vladut [7] gave a construction which uses a class of codes over a fixed field GF(), , and meeting the TVZ bound. However, the time complexity of construction of these codes is very high.
For any desired minimum distance, codes of longer length can be constructed using the principles based on AG curves. The basic computational tool for determining the minimum distance of these codes is the Riemann-Roch theorem. We shall now discuss the construction of AG codes from algebraic-geometric curves.
How to construct AG codes?
Reed-Solomon codes can be regarded as a special type of AG codes. For these codes, the points on an affine plane line can be considered as the code locations. However, the number of points is limited by the number of elements in the field. We illustrate the construction of Reed-Solomon code by considering an example over GF(). The line y = 0 contains four points (0, 0), (1, 0), (, 0) and (, 0). Using these four points, we can construct Reed-Solomon code of length 4. The basis of ( = ) comprises the following four vectors:
These vectors can be regarded as the evaluated vectors of the monomials { 1, x, , } at these four points. By considering the first r 3 vectors (i.e., monomials) of the basis as a parity check matrix, we can define the Reed-Solomon code over GF(). In general, the code has the minimum distance r+1. For example, we define the parity check matrix of the first r = 2 vectors as follows:
The Reed-Solomon code defined by this parity check matrix has the minimum distance r+1 = 3.
Now we give a simple example illustrating the construction of AG codes from Hermitian curves in a two-dimensional affine space. Consider a Hermitian curve defined as follows:
The roots (i.e., rational points) of this curve are given as follows: (, ) = (0, 0), (, ) = (0, 1), (, ) = (1, ), (, ) = (1, ), (, ) = (, ), (, ) = (, ), (, ) = (, ), and (, ) = (, ). These rational points constitute a location set LS, whose elements also denote the locations of a linear code. Each f(x,y) is associated with an evaluated vector, evaluated on these rational points as: f(x,y) (f(), f(), f(), f(), f(), f(), f(), f() ). Then the monomials { 1, x, y, , xy, , , } are associated with the following evaluated vectors:
By considering the first r vectors, (i.e., the first r monomials), we can define the parity matrix of the code . For example, the parity matrix obtained by the first 5 vectors is as shown below, and defines the code .
In general, by considering the first r vectors, (i.e., the first r monomials of the sequence H), as a parity check matrix , we can define codes with length n and the points of LS as the code locations. The minimum distance of these codes can be determined by using the Riemann-Roch theorem, i.e., d() r-g+1, where g is the genus of the curve. By choosing a larger set of rational points, we can construct AG codes of larger code lengths.
Let us consider the following curve in a three-dimensional space over GF():
This curve has rational points, and from these rational points we can construct AG codes over GF(), up to length 16.
If we consider curves, surfaces or other varieties in high-dimensional spaces, we get an increase in the number of rational points and thus can construct AG codes of larger code lengths.
Decoding AG Codes up to the Designed Minimum Distance
The construction and decoding of AG codes are two important problems of study in the development of the theory of algebraic-geometric codes. Good code constructions are very important. Moreover, it is desirable and essential to derive simple decoding procedures which can correct as many errors as possible. The algebraic decoding of block codes by first determining an error-locator polynomial and subsequently evaluating its zeroes which yield the error locations, was presented by Peterson in 1960 for binary BCH codes, and extended by Gorenstein and Zierler to q-ary BCH codes. By generalizing their idea to AG codes, in 1989, Justesen, Larsen, Jensen, Havemose and Hoholdt [8] published the first decoding procedure for a class of AG codes based on plane curves. This decoding procedure is a generalization of the Peterson's decoding procedure for AG codes on plane curves, and can correct up to errors, where is the designed minimum distance of the code and g is the genus of the curve involved in the construction. For this paper, they received the IEEE Information Theory Group Paper Award in 1991.
Subsequent research based on this approach resulted in several improvements. Skorobogatov and Vladut [9] generalized their ideas and gave a decoding procedure for AG codes derived from arbitrary algebraic curves, which can correct any or fewer errors. In their paper, Skorobogatov and Vladut also presented a modified algorithm which corrects more errors, though in general, not up to the designed minimum distance. Independently, Krachkovskii proved the same result, but his work was only published as a preprint in Russian [10]. Using profound results from algebraic geometry, Pellikaan [11] gave a decoding procedure which can correct up to errors. However, his decoding procedure is very complex and is not efficient. Justesen et al. [12], improved on their original decoding procedure in several ways and gave a new decoding procedure for AG codes from arbitrary regular plane curves, which can correct up to errors. Porter, Shen and Pellikaan [13] proposed a decoding procedure using an extra place, and Duursma [14] suggested a decoding procedure which uses a special divisor. Unfortunately, all these decoding procedures can not correct up to errors, which is the error-correcting capacity of AG codes. During the past few years, the problem of decoding AG codes up to errors has become very active and to a large extent has remained intangible.
In 1991, we gave a generalized Peterson's decoding procedure which looks simple and can correct up to errors for the AG codes , where G=mQ [15]. Similar to the previous decoding algorithms, this decoding procedure also uses the technique of solving systems of linear equations and can be explained purely in terms of linear algebra, in the same manner by which one can abstract from AG codes to linear codes. But we add a majority voting scheme to determine the value of the next unknown syndrome, until the error locator polynomial can be uniquely determined, or until the values of all the unknown syndromes can be determined. At about the same time, Ehrhard independently found another decoding algorithm which can also decode AG codes up to the designed minimum distance, but only for the case of , [16].
It is well-known that the decoding of Reed-Solomon codes is equivalent to solving a system of special non-linear equations with one variable. Peterson's decoding procedure reduces this problem to finding a linear dependence of the initial columns for the syndrome matrix, i.e., finding an error locator polynomial, and solving the error locator equation. However, the correctness depends on the fact that the syndrome matrix can be decomposed into a product of three matrices, i.e., S = X E Y, where E is a diagonal matrix, and X is a full rank matrix. We must mention that some of the entries of matrix S are unknown. Hence we can only find the partial linear dependent relations of columns of S. Using the Vandermonde matrix in the decoding of Reed-Solomon codes, X is guaranteed to be a full rank matrix, whose rank is given by the number of errors. Thus, from the partial linear dependent relations of columns of the syndrome matrix S, we can find the same linear dependent relations of the corresponding columns of the unknown matrix Y, i. e., we can find the functions that must be satisfied by all the error locations. Hence, from the syndrome matrix S, we need to find the partial linear dependent relations of the columns. Furthermore, from these partial linear dependent relations, i.e., error-locator polynomials, we can determine the error locations. The error magnitudes can be determined by solving a system of linear equations. Similarly, the decoding of AG codes is equivalent to solving a system of special non-linear equations with several variables. We can also use the Peterson's decoding procedure to reduce it to solving some linear problems. However, in the case of AG codes with a non-zero genus g, the matrix X is not guaranteed to be a full rank matrix. Thus, the partial linear dependent relations of the columns of the syndrome matrix S may not represent the linear dependent relations of the corresponding columns of matrix Y. Hence, these partial linear dependent relations can not be used to directly determine the error locations.
Our idea considers the fact that all the fully linear dependent relations of columns of S will also be satisfied by the error locations, i.e., these fully linear dependent relations also represent the error locator polynomials. However, some of the partial linear dependent relations of columns of S may not be the fully linear dependent relations of the same columns, because X is not a full rank matrix. Hence, we refer to the partial linear relations of the columns of the syndrome matrix S as candidate linear dependent relations of the columns of S, and also of the corresponding columns of Y. However, it is very difficult to determine the fully linear dependent relations of the columns of S. We rationalized that if this candidate linear dependent relation is a fully linear dependent relation, then the value of the next unknown syndrome that can be uniquely determined by extending the candidate linear dependent relation to this unknown syndrome will be a true syndrome value, provided there is no column leader at its previous columns in the same row. The next unknown syndrome satisfying this condition is called a candidate next unknown syndrome. Fortunately, we were able to prove that among the candidate next unknown syndromes, the number of true values of the syndromes is greater than the number of false values of these syndromes. This enabled us to determine the true values of the next unknown syndromes, using the majority voting scheme. Thus, instead of determining the true candidate linear dependent relations, we determine the true candidate next unknown syndromes. The error vector can be determined in either of the following two ways: (i) by determining the values of all the unknown syndromes and then using the Fourier inverse transform to obtain the error vector, (i.e. Blahut's decoding approach), or (ii) by finding the values of the next g unknown syndromes, determining the error locator polynomial and further calculating the error magnitudes to obtain the error vector, (i.e. Berlekamp-Massey's approach). The second approach is possible because if r+g syndromes are known, the partial linear dependent relations of columns of matrix S also denote the fully linear dependent relations of the columns of matrix S, i. e., they represent the linear dependent relations of the corresponding columns of matrix Y. Using either of these two approaches, we can correct errors up to the designed minimum distance. The complexity is O(), similar to the complexity of solving a system of linear equations with n variables. When the syndrome matrix S satisfies some conditions, (e. g. it is a Hankel matrix, or a block-Hankel matrix, or a Hankel-block-Hankel matrix), the complexity will be further reduced [17,18].
Improved AG Codes without Algebraic-Geometric Curves
For a long time AG codes were thought to be very difficult for engineers to understand, because they are based on the theory of algebraic geometry or algebraic geometric curves. This area has become very active recently due to its utility in solving many important problems. Unfortunately however, it also requires special mathematical knowledge and skills. After the introduction of AG codes, though several papers and books dealing with these codes have been published, these codes are still not clearly understood by many engineers. The current AG codes have many good advantages and are more efficient than the Reed-Solomon codes. However, we believe that the current AG codes can be further improved. Some of the questions of major concern to engineers include (i) the development of techniques and methods to simplify the understanding of AG codes, and (ii) the improvement of the current AG codes to yield more efficient codes.
Justesen et. al. [8], made a significant contribution to the understanding of algebraic-geometric codes. Their approach involves the use of monomials of two variables instead of rational functions in three variables, for deriving the current AG codes from affine plane curves. Blahut [19] gave a simple interpretation of AG codes derived without the use of algebraic-geometric curves. He demonstrated that some codes derived from Klein curves can be considered to be the weighted sums of Reed-Solomon codes.
It is common knowledge that a linear code with length n over a field is a linear subspace in an n-dimensional affine space over this field. A set of n linearly independent vectors of this n-dimensional affine space can be used to construct a sequence of linear codes. For instance, let with the field being GF(). Furthermore, let a monomial represent the evaluated vector (, , , ..., ), where expresses a value 1, for 0 . Then { 1, x, ..., } is a set of linearly independent vectors. The first r vectors define a Reed-Solomon code. For the parity check matrix of this code, a lower bound of the minimum distance can be easily determined by using the Vandermonde matrix. It is therefore very important to choose the n linearly independent vectors such that a lower bound of the minimum distance of the code defined by a subset of the vector sequence can be easily determined. For the Reed-Solomon codes defined by the first r monomials (i.e., vectors) from the sequence { 1, x, ..., }, a lower bound of the minimum distance can be determined by using the Vandermonde matrix, and thus Reed-Solomon codes can be easily constructed. For the AG code over GF() defined by the first r monomials (i.e., evaluated vectors) from the sequence { 1, x, y, , xy, ..., , , , , }, a lower bound of the minimum distance can be determined by using the Reimann-Roch theorem and we can construct Hermitan codes over GF().
>From the majority voting scheme for decoding AG codes up to the designed minimum distance, it can be easily realized that a lower bound , called Feng-Rao bound [20], can be derived by simply calculating the number of the next unknown syndromes in the syndrome matrix, instead of using the Reimann-Roch theorem. This implies that the new decoding scheme can be considered to be a new method for determining a lower bound of the minimum distance. This method does not require the use of the theory of algebraic-geometry. Thus, a sequence of linearly independent vectors which need not be derived from irreducible non-singular curves, can also be used to construct linear codes, and their designed minimum distance can be easily determined by simply calculating the number of the next unknown syndromes in the syndrome matrix. This is the basic idea used for deriving the improved geometric Goppa codes without using algebraic-geometric curves [21-22]. The improvement of the improved geometric Goppa codes over the current AG codes is essentially two-fold: (i) the location set whose elements define the code locations, need not consist of only rational points from irreducible and non-singular curves - these points can be derived from curves, surfaces, hyperplanes or other varieties; (ii) the monomial sequence H need not be made from the first r monomials.
This procedure leads to the definition of a location set whose elements need to satisfy a certain set of equations. These elements may be derived from surfaces, curves or other varieties, and do not necessarily have to be points on irreducible non-singular algebraic curves. This adds to the flexibility in the choice of code parameters of these AG codes.
Apart from us, several eminent researchers including Pellikaan, Wei, Heegard, Saints, and Hoholdt, are currently pursuing active research work in this area. Though the current emphasis of research is towards constructing AG codes without using the theory of algebraic-geometric curves, we feel that with the combined use of the concepts from algebraic coding theory and the insights provided by the theory of algebraic-geometry, it will be possible to witness in the near future, the construction of very simple AG-like codes which are more efficient than the current AG codes.
Some Afterthoughts
Our decoding procedure which is based on the majority voting scheme, finds many interesting applications. For instance, the decoding procedure can be extended to handle the AG codes , where G = , as considered by Duursma [23]. It can also be used in decoding binary cyclic codes up to the true minimum distance, as demonstrated by Feng and Tzeng [24]. Furthermore, we have also applied the majority voting scheme to the erasures-and-errors decoding of AG codes [25].
We now discuss some fascinating implementation details. Decoding of AG codes up to errors has been successfully done in the past by several researchers, using various approaches which include solving a system of linear equations, defining and solving the key equations, using Grobner bases, using Sakata's algorithm, and so on. By applying the majority voting scheme in the decoding procedure, and using the technique of solving a set of linear equations, we can decode AG codes up to the designed minimum distance. Some researchers have recently applied this majority voting scheme in decoding procedure while using some of the other above mentioned approaches, and were also successful in decoding AG codes up to the designed minimum distance [26-29].
Using faster computing algorithms, decoding of AG codes can be improved. For example, in a collaborative research effort with Wei and Tzeng [17], by using a fast algorithm for the Hankel-Block-Hankel matrices to implement the majority voting scheme, we have derived a fast decoding procedure with complexity O(), for the AG codes from the affine plane curves. In [18], we generalized this decoding procedure to the AG codes from m-dimensional affine spaces and obtained a decoding procedure with complexity O(). Using the Sakata algorithm and the majority voting scheme, Sakata, Justesen, and Hoholdt [26] have derived a new decoding procedure for AG codes with the same complexity, O().
Based on the idea of the majority voting scheme, a new approach has been developed for determining a lower bound of the minimum distance. This new approach does not make use of the Reimann-Roch theorem. More general linear codes with some efficient parameters have been constructed. Some of them are called improved geometric Goppa codes, and some are known as AG codes derived without using the theory of algebraic geometry. Recently, research work dealing with the construction of asymptotically good linear codes exceeding the GV bound or the TVZ bound, especially over small finite fields such as GF(4) and GF(8), has become very active, [30]. It is extremely difficult to construct binary linear codes exceeding the GV bound. However, we strongly believe that in the not-too-distant future, many significant results will appear in this area of research.
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Skill Management System
Skill Management System
For business, it is performance that matters most and for performance, employers rely on skilled workforce. But need for skills keep changing with change in technology. Employers provide training to their employees and manage their skills in the best interest of their businesses. Here we can help with our training and skill management software.
How our software could help?
We understand value of training for employees as a skilled workforce is more than an asset for a business. But the employees need managing skills of the workers. Details of each worker are pooled in a database for hassle free management of training and skills. Our software makes a quick access database for employers. The database provides quick details of employees for hassle management of their skills.
Need for training
Employers can easily select employees for training by going through their skills. Our software will provide real help in this process. The software will remove the need for paper work and calculations. The software will do the job of collecting and maintaining data and also make it easy for you to target employees for training and skills. The first job is to identify need for training and the second step is to improve skills of employees with training.
Training could be provided through e-module. We can make software that can help in providing online training to employees. The software will save time and money as well. Also the employers can have full confidence on training. The software will monitor progress of employees so that the workers can be rated according to their performance. It will help in using the skills of workers at the optimum level.
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Our objective is to provide software that saves time and also helps in improving the business in the long run. We have made it more user-friendly and also we keep working on updating the software. Also the users can add more features to the software. We want to provide real help and to make sure that the users that are employers face no difficulty in managing their workforce.
Technology always comes to help and this time, we are providing the software that employers need to manage training and skills of their workers. Also we can make custom fit software to suit to individual needs of users. We are listening to what our customers say and also we are able to make custom fit software.

subset: commoncrawl


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Grace Upon Grace - Lesson 8
One of the most wonderful statements about our Lord is that He was "full of grace" (John 1:14) and "of His fullness we have all received, and grace upon grace" (John 1:16). "Grace upon grace" speaks of accumulated grace—one grace following upon another. Such grace is ours each day. It is unlimited and sufficient for every need. Paul called it "the abundance of grace" (Romans 5:17), "the riches of [God's] grace" (Ephesians 2:7), and "surpassing grace" (2 Corinthians 9:14). Peter called it the "manifold" (in Greek, poikilos, "multifaceted" or "multicolored") grace of God (1 Peter 4:10). He used the same Greek word in 1 Peter 1:6 with reference to the various trials believers face. That's a wonderful parallel: God's multifaceted grace is sufficient for our multifaceted trials.


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Yesterday the Wall Street Journal's MarketWatch property posted an article called "10 things not to buy in 2014" by AnnaMaria Andriotis. Hey, it's the end-of-the-year and lists are sprouting up like mushrooms in the morning dew. I wish they held as much value as those edible fungi. Still, I suppose there's little point in being listless at this time of year.
Month: December 2013
3D Wallpaper: An Affordable Approach to Better Office Acoustics
Lacking for any specific consideration of acoustics, many workplaces simply sound bad. Hard surfaces like drywall, glass, tile, stone and hardwood floors combine with arbitrary dimensions to create boomy, boxy sounding spaces where sound bounces around a lot. This creates a muddled sound that can make it more difficult to understand conversation. Sadly, this is also true of a lot of meeting small spaces and home offices.
This acoustic reality impacts how we work, especially the quality of our communications. Speakerphones and conference phones suffer in sub-standard acoustic environments. Intelligibility of conversation can be significantly degraded. You may not notice, as you are in the space and accustomed to that environment. However, the person at the far end of the conversation may find it more difficult to understand what you are saying.
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Coming Soon: Rock 'em Sock 'em DoorBots!
You may recall that I was eagerly awaiting the arrival our DoorBot, the Wifi-enabled, video capable doorbell that calls a smart phone app when the button is pushed. Well, our DoorBot arrived early in December. Since then I've been pondering if, and exactly how, to share my initial experience with the device.
To be blunt, our early experience with DoorBot has been disappointing. It doesn't meet our needs for a couple of reasons. The software is still a little rough. To be fair the company is reported to be working on the issues reported by early users. However, they're not doing the greatest job of reporting their progress.
All of this has me thinking back to when I first considered putting the DoorBell Fone at our gate, and the alternatives that were available at the time. The most attractive option was ALGO Solutions model 8028 SIP Door Phone. However, at $500 it was just beyond my budget at the time.
Why is wireless charging progressing so slowly?
As you may know Stella and I both carry Nexus 4 cell phones. Under the Christmas tree there happened to be a Nexus 7 tablet to add to her gadget mix.
Since the Nexus 4 and Nexus 7 are both capable of wireless charging I also bought her one of the Qi-compliant wireless chargers. Stella has a well-documented disdain for wires, so the wireless charger holds considerable appeal.
The Qi standard was created by Wireless Power Consortium in 2009. It's simply mind-boggling how stupidly rare and costly wireless chargers remain, even though the technology should be by now well-established.
Google's own Nexus wireless charger, a single position model, costs a whopping $50!
Looking on Amazon I find that there are a number of Qi wireless chargers offered. Single device chargers run $20 – 50, with many in the $30+ range.
Two position Qi wireless chargers, the most practical solution for someone with multiple devices, run from $50 to over $100!
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Deal Alert: E4 End of Year Promo on Polycom VVX Series
Just in case you don't get exactly what you were hoping for under the tree, E4 Technologies is doing a year-end promo on the outstanding Polycom VVX Series desk phones.
My early experience with the VVX-1500 dates back to early 2009. Since then I've had the VVX-500 and VVX-600 around my office. The promo prices for these video-capable phones are $214 and $269 respectively.
The VVX-600 (pictured right) is without a doubt the finest SIP desk phone that I've ever used. The 4.3" touchscreen makes it easy to use, as well as supporting the use of video when mated with the optional VVX camera.
The VVX range has be extended to include a number of lower-cost models, reaching all the way down to $124 for the VVX-310. While specific features vary by model, every last VVX is capable of HDVoice.
*Disclosure – I have no connection with E4 Technologies beyond being a satisfied customer.
Deal Alerts: BT Headset Revisited & Adjustable Aluminum Laptop Stand
Tis the season, etc, etc. This has me watching the daily bargain sites a little more than usual. Today's email flood brings two items worth a mention.
Back on December 5 I told you about the Plantronics Voyager Legend Bluetooth headset being offered for just $39. That was a short-term deal that expired after just 24 hours. Today I find that the same company is repeating the offer, but this time it's at a section of their website that sustains the offer until the inventory is gone. If you were indecisive and missed the earlier offer you can still get one. It's unlikely to arrive before the holidays, so it's more of a self-gift than a stocking stuffer.
The Daily Deals site has an offer of an Adjustable Aluminum Laptop Stand for $30. Normally this sort of thing would not catch my eye. In this case the very fact that the seller has provided a number of supporting images is key to attracting my interest.
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Are you planning to visit the Paris? Do you want to see some amazing places in Paris? Hold on today I'll tell you about 35 amazing places to visit in Paris.
Paris is the Capital City of France. The area is 105.4 square KM. It is the highest population city in France with 2,229,650 Population.
It is the third most visited city in the World. Time zone of Paris is UTC+1, Set your clock before going there. There will be great fun if you like romantic walks in Green Gardens or in Colorful Streets. Check out the Top 20 Attractions of Dubai.
35 Amazing places in Paris You Can't Afford To Miss on Your Trip
In Paris, there are many historical places as well as the greatest architectural treasures which are worth visiting. You will enjoy these 35 amazing places to visit in Paris which I'm gonna tell you.
Sainte Chapelle
Sainte – Chapelle is a Gothic architecture jewel with beautiful stained glass windows and is considered one of the fascinating architectural works of the Western world.
The Sainte Chapel was built by Louis IX in 1248. During the French Revolution, the chapel served as a warehouse for flour and suffered serious damage. 100 years later it was renovated by the architect Eugène Viollet-le-Duc and today it is a place of classical music concerts.
The Louvre Museum
Considered to be the most visited art museum in the world, one must not forget the Louvre Museum as a destination to be in Paris.
It serves as the home of many artworks of the pre-20th-century era. The place has a lot of history in itself so visiting it would also mean traveling back in time.
Sacre-Coeur and Montmartre
If you want a little more adventure while you are in Paris, you should definitely visit the Sacré-Cœur, which is a basilica that is located at the highest point of the city of Paris.
While you are at it, consider walking through the village-like streets of Montmartre.
Boat Tour the Seine River
Do you want your experience in Paris to be extra special? Why don't you try to go for a boat to the Seine River?
That way you can see all the beautiful sights in Paris while traveling through the calm waters of this beautiful river.
Tour Montparnasse
This huge and 212 meters high skyscraper known as Tour Montparnasse is the office building visible from all over Paris. At the time of its completion (in 1972) it was the highest office building in Europe.
The elevator takes you to the 59th floor, and after some more steps, you get to the spacious roof from where you can admire spectacular views all over Paris.
Les Invalides
Les Invalides was built in 1670 at the order of Louis XIV for his veterans. The building now houses the military museum, but if you are not a weapons enthusiast then you may go through the tree-lined promenade to the Seine river. Germany has also the best places to visit. Let's have a tour.
The main landmark of Les Invalides is not this building itself, but it is the Dome of Les Invalides. During the sunny day, it is its golden roof that shines in the middle of Paris when you look at it from above. And it is right here where is the tomb of Napoleon.
La Defense
Although I am not a big fan of new architecture and glass buildings, La Defénse is among the must-sees places of most of the travelers to Paris.
La Defénse is the business district on the western outskirts of the city, which is the largest administrative center in Europe.
Place de la Concorde
It is the largest square in Paris covering an area of 8 ha. Until the mid-18th century, there was a swamp only, however now this square is one of the most beautiful historic squares in all of Europe.
Here you can see 23 meters-tall obelisk which is 3300 years old. The two monumental fountains which are in the middle of the square are among of the most beautiful fountains in Paris.
Saint Jacques Tower
The impressive Gothic tower dates back to 1523. Saint-Jacques Tower was a part of the church that used to stand in this place but was completely destroyed in 1797 by revolutionaries.
The tower is 52 meters high and is one of the major landmarks of Paris. Since 1998, the tower is included on the UNESCO World Heritage List.
La Madeleine Church
La Madeleine Church is a massive building that was built in the style of a Greek temple. It is surrounded by 52 columns and can be found near Place de la Concorde.
Its construction started already in the 12th century but was not completed until 1842 during the reign of Napoleon.
Opéra Garnier
The magnificent edifice dedicated to the art of ballet stands at the end of Avenue de L'opera and dominates the square of the eponymous name. Gilded sculptures on the roof of the Opéa Garnier will dazzle you with their beauty on a bright day as well as the night when the Opera House is richly illuminated.
Located on the left bank of the Seine river, Panthéon captivates you with its spectacular dome seen from all parts of Paris. It was built by Louis XV. in honor of St. Genevieve as an expression of happiness on his recovery from a serious illness.
Completed in 1790 Panthéon first served as a church, now as mausoleum; houses the graves of important French people (eg. Voltaire, Jean-Jacques Rousseau, Alexander Dumas, Emil Zola and others).
Statue of Liberty
Did you know that Paris also has its own Statue of Liberty? It is not so big as the one in New York but it can be interesting to see the Statue of Liberty together with Eiffel Tower, what do you think?
The statue is located on the island of Cygnes in the southwestern part of Paris.
Musee d'Orsay
Apart from The Louvre Museum, one must visit also the Musée d'Orsay in order to see another collection of classical artworks which will definitely take your breath away.
At night time, the museum is highlighted by lights which will definitely be hard not to watch.
The Eiffel Tower
Who can imagine Paris without the Eiffel Tower? This is an attraction in Paris that already recorded around 220 million visitors.
Watch it glow with different colors of light during the night time and see why it is considered as a place to see when visiting the city of Paris.
Luxembourg Garden in Spring
Large garden with numerous ponds, fountains, beautiful statues and exotic trees invites you to rest, relax and recharge your mind. With a view of the magnificent Luxembourg Palace, there is no better place to do so. Get a chance to visit Canada to cherish the beauty there.
The former royal residence was built in 1617, now houses the French Senate.
Jardin des Tuileries
Jardin des Tuileries is the beautiful garden located in the 1st arrondissement of Paris. Quietness and greenery are the beauty of this place. This Garden was created by Catherine de Medici in 1564.
La Cour Jarden Restaurant
La Cour Jardin is the Wonderful and Peaceful place for lunch and dinner. The area of this Hotel is amazing in the middle of the Paris. The food menu includes all type of foods for both vegetarian and Non- Vegetarians. This place is best for a tourist visit.
IM Pei's Pyramid
If you want to see eye-catching architectures do visit Louvre Pyramid. It is made up of beautiful large glass and metal. It was designed by Chinese- American architects I.M Pei in 1989 so that's why we also called it IM Pei's Pyramid. The Big Pyramid is surrounded by three smaller pyramids. The large pyramid is located in front of the Louvre Museum.
The Cobbled Streets of Saint Germain
In the 6th arrondissement of Paris, Cobbled Streets has its own beauty. The best thing is walking neighborhoods, countless cafes. restaurants, art galleries, boutiques and other antique shops like Museums. This is a kind of market everything is available from Old antiques to New ones. The Hotels of this place are famous.
Palace of Versailles
Palace of Versailles or Simply Versailles it was first built by Louis XIII in 1623. The first part was designed in 1661- 1678 by the architect Louis Le Vau. The Gardens of Versailles enhances its beauty. This place represents the culture of France.
Disneyland Paris
Who is not familiar with his name. This place is an entertainment resort with the area of 32 Km in the Center of Paris. This is the most visited park in Europe. There are many theme parks, hotels, golf course, 3D cinemas, and many entertainment venues
The Conciergerie is a building in Paris, France, located to the west of Paris. Formerly a prison but presently used mostly for law courts. It was part of the former royal palace which consisted of the Conciergerie, Palais of Justice and the Sainte-Chapelle. Hundreds of prisoners during the French Revolution were taken from the Conciergerie to be executed by guillotine at a number of locations around Paris.
Picasso Museum
This place is also known as Musee Picasso. This place is located in Barcelona houses one of the most extensive collections of artworks by the 20th-century Spanish artist Pablo Picasso. With 4,251 works exhibited by the painter, the museum has one of the most complete permanent collections of works. It opened to the public on 9 March 1963, becoming the first museum dedicated to Picasso's work and the only one created during the artist's life. It has since been declared a museum of national interest by the Government of Catalonia.
The Grevin Museum
The Grevin Museum or Musée Grévin now contains some 450 characters arranged in scenes from the history of France and modern life, including a panorama of French history from Charlemagne to Napoleon III, bloody scenes of the French Revolution, movie stars, and international figures such as Albert Einstein, Mahatma Gandhi, Shah Rukh Khan, and Pope John Paul II. The tableau of Charlotte Corday murdering Jean-Paul Marat includes the actual knife and bathtub used.
Château de Chenonceau
An architectural mixture of late Gothic and early Renaissance, Château de Chenonceau, and its gardens are open to the public. Other than the Royal Palace of Versailles, it is the most visited château in France.
The Chateau is 79.96 meters long and 31.11 meters wide at the entrance, and 11.83 meters wide at the gallery on the bridge.
The château has been classified as a Monument Historique since 1840 by the French Ministry of Culture. Today, Chenonceau is a major tourist attraction and in 2007 received around 800,000 visitors.
Paris Aquarium
Aquarium de Paris – Cinéaqua is located in place of the old Trocadero Aquarium which was built for the Exposition Universelle (Paris World's Fair) of 1878. Back then, this aquarium was the largest in Europe. It was closed in 1985 for security reasons. L'Aquarium de Paris opened in May 2006. We offer our visitors the opportunity to travel through the French coasts and overseas.We have a gallery of more than 10,000 fish and invertebrates and our stars include 25 sharks of 4 different species! Discover the largest tank in France with its 3 million liters of water.
Place des Vosges
The Place des Vosges originally Place Royale, is the oldest planned square in Paris and one of the finest in the city. It is located in the Marais district, and it straddles the dividing line between the 3rd and 4th arrondissements of Paris. It was a fashionable and expensive square to live in during the 17th and 18th centuries, and one of the central reasons Le Marais became so fashionable for the Parisian nobility.
Moulin Rouge
The original house, which burned down in 1915, was co-founded in 1889 by Charles Zidler and Joseph Oller, who also owned the Paris Olympia. Close to Montmartre in the Paris district of Pigalle on Boulevard de Clichy in the 18th arrondissement, it is marked by the red windmill on its roof. The closest métro station is Blanche. Today, the Moulin Rouge is a tourist attraction, offering musical dance entertainment for visitors from around the world. The club's decor still contains much of the romance of France.
Pont Alexandre III
The Pont Alexandre III is a deck arch bridge that spans the Seine in Paris. It connects the Champs-Élysées quarter with those of the Invalides and Eiffel Tower. The bridge is widely regarded as the most ornate, extravagant bridge in the city. It is classified as a French Monument Historique.
La Marais
Le Marais is a historic district in Paris, France. Long the aristocratic district of Paris, it hosts many outstanding buildings of historic and architectural importance. It spreads across parts of the 3rd and 4th arrondissements in Paris.
Catacombs of Paris
The Catacombs of Paris are underground ossuaries in Paris, France, which hold the remains of more than six million people in a small part of the ancient Mines of Paris tunnel network.
Grand Palais
The Grand Palais, is a large historic site, exhibition hall and museum complex located at the Champs-Élysées in the 8th arrondissement of Paris, France. Construction of the Grand Palais began in 1897 following the demolition of the Palace of Industry as part of the preparation works for the Universal Exposition of 1900, which also included the creation of the adjacent Petit Palais and Pont Alexandre III.
Atelier Brancusi
Atelier Brancusi is a beautiful place at night, the beauty of this place is the reflection of shops on the canal. Night walk feels amazing at this place.
If you are planning your trip to Paris, I hope you will enjoy these 35 Amazing places to visit in Paris. Get to the Best places to visit in Turkey which is undoubtedly a beautiful place to be visited. Tell us about your visit in the comments.


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Driver SOS (UK)
Helping with car insurance, driving bans, learning to drive and other motoring issuesJoin Community
DVLA medical urine sample test?
I have to go for my medical and do a urine sample and it says that I have to do it when being watched? Is that right or wrong? Or do you go to the toilet in private to do your sample? I was told that it was against your human rights for you to do a sample in front of the doctor if you don't want to and can go to the toilet in private? Please can anyone help
It's just that I was tampered with when I was a wee boy and i can't even use a public toilets with out LOCKING the door And don't think that i can undress and be watched having a pee infront of a stranger after what i have been through.
If anyone has been for a supervised urine sample can you please let me know if you can go and do it in private?
1 Comment
I don't think you need to do this right in front of the doctor. You'll probably be asked to empty your pockets or similar procedures to ensure you're not passing someone's else urine sample as your own. Then you'll be asked to provide a urine sample in a private area whilst the doctor is waiting for you outside.
They cannot force you to do this in front of someone, it's against your rights.


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Tel: 01924 872424 Email: Click Here


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One of the goals for the weekly visits with my grandmother and my children is for the visit to be enjoyable for all parties. The reasoning is not because I am trying to make everyone happy, although it is always a lovely outcome when it happens. My reasoning is that if there is enjoyment, there will be less challenges maintaining that regular connection.
But how does the real connection happen when those involved are at opposite ends of the age spectrum? How do people at such different points in their lives and from different generations find common ground?
When my kids were infants and toddlers, all that was required was "showing up" to visit my grandmother, and instant joy abounded all around. My children loved her warm gaze and being held while my grandmother was elated with the physical touch from her great grandchildren.
However, as school-aged children who are developing into their own persons, with voiced opinions and thoughts, the weekly visits were evolving into some defiant moments.
So what do my 10 and 8-year-old children and my 97-year-old grandmother have in common? Enjoying a nice walk through the ravine and watching the leaves turn colours in the fall? Probably not. We tried that awhile back. Fifteen minutes in, my son managed to say while walking "I'm bored," and my daughter asked "Why are we doing this?" And my grandmother who would have appreciated an activity like this the most has become too physically frail for a robust walk through this kind of setting.
Mutual skills? Not really. Shared hobbies? Likely not.
One day my son and daughter actually asked with impatience "When are we going to see Bubi next?" This was followed by a fit of giggles. I soon found out that this much anticipated visit was to experiment with an app on their iPod. In this app, you snap a picture and it will morph you into being old. They desperately wanted to know if you snapped a picture of Bubi, would she look the same in the "before" and "after" picture?
My grandmother being an extremely good sport agreed to the experiment and was much more photogenic in the "before" picture and protested vehemently when she saw herself as "old" in the "after" picture (basically the app added more sagging skin and jowls).
And then one day as I was preparing my son for a spelling competition, I had an a-ha moment. My son is a voracious reader and as a result, loves to spell. He loves to spell words that one would never use, not even at a dinner party.
My grandmother, at one time, was also an avid reader, polishing off a book in a day, particularly after being widowed and once also becoming less physically active. Reading for her was, as it is for my son, an incredible journey of imagination and adventure while never leaving your seat. However when she began to have issues with her short term memory, her passion for reading seemed to cease. She explained "What good is it to pick up a book when I have to start it all over again after I put it down?"
I asked my son one day after testing him on some words, "Why don't we see if Bubi enjoys spelling as much as you do?" He shrugged his shoulders. The spelling game was something he had seen me do often with friends.... taking word lists and seeing if friends could actually spell the words from their head, after years of being accustomed to the "autocorrect" on their devices.
What unfolded during this visit was utterly amazing. I watched as my grandmother meticulously spelled the words given to her, not missing a beat, and spelling them correctly. Words like "bouillabaisse" and "resplendent" which often trip people up rolled off her tongue effortlessly. When my son realized that he had a real challenge in front of him, he stepped up to the plate. And soon, the two of them were in their own competition battling it out for the title of Master Speller.
There is also my 8-year-old daughter who has been sewing her own skirt and dress after taking classes that teach young kids how to use sewing machines, an incredible skill that has skipped a generation or two. My grandmother loves to see the products she makes, just as much as my daughter loves showing them to her.
So while finding common ground between young children and their older grandparents or great grandparents may be tough, it is certainly there. The fun is in trying to find it. And who knows what can happen? I received a phone call recently from my mother telling me she discovered that my grandmother started reading books again. "Can you believe it?" she asked in amazement. Perhaps my grandmother realized you don't need to remember the story to enjoy discovering the present moment.
About the Author:
Raynia is a social worker who has spent most of her career working in acute care hospitals with aging patients and their families. She believes in the strength of connections, particularly fostering the valuable relationship of children with their grandparents, great grandparents or other older people in their communities. Raynia is a mom of two and an avid writer of all stories related to aging. You can find out more by visiting her website.
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A record number of women are being diagnosed with womb cancer because they are having fewer kids or none at all, figures suggest. The effect of this on their hormones puts them more at risk.
Rates of the disease have risen by almost 50 per cent in the past 30 years. Doctors also attribute the rise to increasing rates of obesity, which can double the chances of developing a tumour.
Figures from Cancer Research UK reveal that 19 in every 100,000 women develop the disease, compared with 13 per 100,000 in 1975, a rise of almost 50 per cent.
It is the fourth most common form of cancer in women and rates have increased faster than for any other form of the disease, apart from malignant melanoma, a form of skin cancer.
Womb cancer usually occurs after menopause, between 60 and 69. Doctors believe obesity accounts for between 30 and 50 per cent of all cancers of the womb — but they do not offer figures for the number of tumours they believe are caused by having fewer children.
Jessica Harris, health information officer at Cancer Research UK, said: "Women are more exposed to womb cancer when there are higher levels of the hormone oestrogen in their blood.
"This obviously changes during their menstrual cycle but it will also decrease when women are pregnant."
According to official statistics, one in five women have not had a baby by the time they are 40, twice as many as 20 years ago.
They also have smaller families, with one in ten women having more than four children, compared with one in five 20 years ago.


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Vitamin D3 – A Vital Nutrient
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Vitamin D is much more typically referred to as the sun's rays vitamin. However, there is a prevalent debate around the 'vitamin' some of it, until it had been finally established that it's a hormone along with a vitamin! Don't let yourself be confused – this is actually the... Read more
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Tagged: athlete
Rules of the Body
Jill Miller, who is the inventor of a program called Yoga Tune Up, recently revealed on her blog about a month ago that she needs a total hip replacement. At the age of 45. Now, she has been absolutely instrumental in helping many, many people discover a modality that can really help irritated tissue and brought it to the main stream. The story, however is what I want to bring your attention to today.
What was telling about her first blog post, which you can find HERE (and I'll link to the second part HERE) is that she felt nagging pain not only for most of her life but for the past seven years. Until recently she didn't bother to have it looked at because she was worried about surgery for personal reasons. That's fine.
This is one of the most respected and knowledgeable (from an anatomy standpoint) body teachers IN THE WORLD and even she ignored her symptoms. We all do it, from your fellow office worker to high level athletes who want to keep competing.
"I'm okay, I just need to stretch." "I'll start using my therapy ball." "I'll take a couple of weeks off from running and everything will be fine." And then we go back to doing the same thing that caused the problem in the first place and are suddenly surprised when the issue comes back – and worse.
Just this week another client of mine's husband after almost a year of pain finally decided to go to the doctor and get checked because his knee wouldn't stop failing and buckling. My prediction is either a torn ACL or a severely torn meniscus (or both). The problem is that he's been walking around on it for the better part of a year without any treatment or attention, and likely it's gotten a lot worse. This might mean that something that could have been helped with therapy before might need surgery now.
I've said it before and I'll say it again:
Your body isn't stupid.
Pain, collapse, restricted range is a signal that something is wrong.
The sooner you figure it out and fix it the better off long term you will be.
If you have water coming into your basement, you figure out where it is coming from and plug the leak. You don't sit there and wait for it to subside, clean it up and then wait for it to happen again. Mold sets in. The leak might get bigger. Other things can come into play that make a simple leak a catastrophe. Your body is no different.
When your body is subjected to stress, it responds to it. This can result in either stronger muscles, or deterioration and loss of integrity. A large part of my job is finding out the perfect balance between just enough and too much load, stress or torque on joints. You need to consider your body as a whole and what loads it is being subjected to daily, weekly and annually to really figure this out.
And in case you're wondering, sitting is a load. Driving is a load. Weight training is a load. Yoga is a load. I remember when I sat through the Yoga Tune Up course (I did not certify because I have no desire to be a yoga instructor) and a room full of body practitioners looked at me like I had two heads when I suggested that yoga poses – especially extreme ones – are still heavy forces through joints. They are, in case you're wondering. Jill Miller says that herself in her articles. Years ago I wrote a post about why a downward dog is downright dangerous for most people. It's HERE.
One big fundamental rule I teach my clients is that they should walk out of a workout feeling better – not worse. This means they are far more likely to have had an appropriate level of stimulus and will have a better long-term response. They won't get worse, they will get better. Isn't that the whole idea?
The point of this is that nobody is invulnerable to the rules of the body, even people who have spent their whole life practicing something that is supposedly therapeutic. Don't assume that if you have a problem that things like stretching and pounding yourself with a yoga ball is the answer. It might just make things worse over time. Seek out someone who knows the rules of the body and can identify a proper strategy to bring your body back into balance and stop overloading tissue.
So the next time you work out, try taking a step back. Are you pushing through pain? Have you had a problem for a while and have been ignoring it? Take a really close stock and tell yourself that you should probably get that taken care of before subjecting your body to even more stress.
Because nobody wants a hip replacement at the age of 45. At least I don't.
Feel free to message me or find me on social media if you have something you would like to identify or a question. Injuries and providing solutions are what I deal with every day.
So You're Injured – Now What?
Any active person has had it happen. You are doing whatever activity you enjoy and suddenly feel a bit of a pull, cramp, sharp pain or something not quite right. Hopefully you're smart enough to stop what you are doing and not push through the pain to complete whatever you are doing, but maybe not.
Then the inflammatory feeling starts kicking in. Your tissue will feel full, there may be lingering low level pain or sometimes acute high level pain when you move. Sometimes you can't move without your body telling you not to through a jolt of pain. Often this is a bit indicator of the severity of whatever injury has happened.
So you realize that this is beyond a simple pull, mild strain or simple fatigue. You've done something that may require intervention and some sort of attention. You've injured yourself.
First things first: if you have acute high level pain and can't move a limb or joint please GO TO A HOSPITAL. You will wait a while because musculo-skeletal injuries aren't triaged as a priority but at least you will likely get some imaging immediately. There may also be things going on underneath the surface you have no idea about so better safe than sorry.
If that's not the case, what is your next step. Well, there is a simple routine that you should follow, and it can be done in this order:
This is what you do immediately. The biggest thing to do with any injury is STOP MOVING IT. Don't stretch it right away, don't think that you can "push through the pain". You will make things worse. Stop what you're doing. Your body is very intelligent and is already doing what it needs to in order to start fixing things. Give it a chance and don't make things worse.
Don't ignore pain. Pain is a signal saying "QUIT IT". Your body is literally telling you to stop what you're doing just like taking your hand off a hot stove. Once you have stopped moving, the next step is…
Some questions to ask yourself:
- Is the pain acute with movement or does it come and go, for example it stiffens up during sleep or is painful at different times of day?
- Is my strength compromised for certain movements, ie can I not pick something up, reach over my head or extend my leg without a problem?
- Is there soft tissue damage? Swelling is one thing, but bruising typically means a much more severe trauma that requires attention faster.
The more you have information, the easier the next step will be because you can figure out which practitioner to see first and not waste your time. Have a soft tissue problem? Massage might be best? A serious joint issue? Maybe an osteopath or chiropractor (more on this later in the article). Arming yourself with answers and figuring things out on your own can be valuable in not wasting your time. That leads us to…
This does NOT mean going to someone like me and asking them what it is, because I have no authority to diagnose anything even with my years of experience. What is does mean is going to someone with the words Doctor in front of their name and ideally getting some testing and/or imaging. I always tell my clients to push for imaging because ultrasound and x-ray can reveal things simple testing cannot. If MRIs were more easily accessible that would be my default for many things. For those of you in Canada, remember that some provinces (ie Quebec for those of us in Ottawa) do allow paid MRI's – you just have to pay for it.
As much as I appreciate the access to General Practitioners or walk in clinics, regular MD's have little to no experience with bone and joint injuries and often will suggest exactly what I just said anyway, so don't waste your time. And if a GP does give you a "maybe it's this" diagnosis please get it confirmed by someone with experience and ideally imaging as I said.
Be proactive – once you have a diagnosis, learn everything about it that you can. It will not only educate you on what the injury is, hopefully it will make you realize WHY it happened and how to prevent it in the future. Often during my initial consultation I have found that clients have never had their injury properly explained to them by anyone and have no idea what happened to them and why. Knowing the why is very important for any recovery model. And that allows me to discuss…
After you have a diagnosis, depending where you get it the first suggestion is always physiotherapy. It's covered under benefits, didn't you know? The only problem is that there are lots of other ways to treat an injury and in my experience physio yields the worst results overall for my clients and others I have spoken to. If I was going to suggest the order you should look into things and why, here's my list. Again, not to knock any practitioners – there are lots of good and bad ones out there – this is simply my experience in dealing with all of them frequently.
#1: Osteopath. These people frequently have had experience in another modality and decided to move into osteopathy. From an assessment and treatment perspective the results from these practitioners seems to be consistent, and they don't ask to see patients frequently.
#2: Massage Therapist. With the disclaimer that this is for soft tissue injuries only, a good massage therapist can help with things like scar tissue, blood flow to improve tissue and relieving stiffness and immobility. This should be included with any recovery plan.
#3: Chiropractic – Again, with the disclaimer that this does NOT mean back cracking or neck cracking. A good chiropractor who knows other treatment protocols like ART or myofasical release, or even relieving nerve entrapment are usually your best bet.
The thing with chiropractors is that a lot of them are salespeople who try to lock you into long term treatment plans where you see them three times a week – please don't fall for this and if it is suggested, find another practitioner. This generally doesn't have any interest in your recovery, it has interest in your wallet and benefit plan. If you need to see a practitioner three times a week they need to justify it.
#4: Physiotherapy. Again, there are good physios out there. The problem is that in my experience they are few and far between. Look for someone who doesn't use outdated methods, someone who will actually spend time with you individually (not hook you up to a machine and walk away or leave you with an assistant), and who will progress you session to session properly.
How long does it take for proper recovery? The general rule for serious soft tissue injuries is 6-12 weeks, more serious damage like tendons and ligaments can be up to 3-6 months. Anything requiring surgical intervention can be 6-12 months. This is not carved in stone, but it will give you some perspective in that you need to assume that this is a long term fix and not a temporary thing.
In my opinion surgery should always be a last resort. It is done when there is no other option for restoring tissue. Full tears, severe arthritis, and things like broken joints often carry this load and it is totally necessary. If you have the option, see how well you can get first without it and then see about surgery if all else fails. Realize that if you meet with a surgeon, they are going to likely push for an operation – that's their job. You have options, consider them all wisely before making a decision that can affect your body for the rest of your life.
As a final note, the number one thing I see that causes injuries to recur is that the person rushed back into exercise and doesn't do what they need to do to fully recover. This just makes things worse and more often than not will result in a worse injury down the road. Listen to your body and ease back into exercise. Sometimes my clients have to start off ridiculously easy and it drives them crazy, but it takes time for recovery and having a guided path is absolutely essential.
So you're hurt – there are lots of options for you to pursue and the good news is an injury doesn't have to be the end of the world. If I told you the laundry list of injuries I've had (including a disc herniation and multiple tears in various places) you would be surprised – but I can still move easily and lift heavy things without a problem. Be smart, apply things properly and keep moving forward.
If you liked this article feel free to SHARE it on Facebook and follow me on Twitter @strengthottawa. And of course if you have any questions you can contact me at any time via phone or email. Stay mobile!
Focus on the First 90%
Recently a client texted me to ask if she should start taking BCAAs for improved results. This is a typical type of question that I get from clients quite a bit once they start back into the gym after a layoff or even starting out for the first time. Since every person they run into is going to offer some type of tidbit on how to increase results, often I have to be blunt with people, as is my nature.
So I thought I'd share my thoughts on the subject and share basically what I told her and would tell anyone in the same type of situation, and here it is in plain English:
If you aren't doing the first 90% of what you need to do, don't worry about the final 10%.
So then you ask: "What's the first 90%?" of course. And here it is.
Are you:
Exercising regularly – that means 3-5 times a week depending on schedule for at least 6-12 months without more than a week break due to holiday, illness or injury. Do you have your fitness time prioritized so that regular life doesn't get in the way? No? Work on that.
Exercising properly – are you getting hurt or sore all the time? Do you know what you're doing? Are you focusing on the right things ie strength training instead of hours of cardio? Do you track your workouts consistently? No? Consult an expert and work on that. Get a game plan and follow it.
Eating properly – that means within the caloric guidelines for either gaining/losing weight and/or body fat consistently every day. No? Work on that.
Eating for health – meaning real food, not relying on supplements like shakes and powders. Whatever eating profile you decide to go with, just make sure it is healthy – for you. No? Work on that.
Recovering properly – that means are you sleeping, taking rest days and trying to lower outside stress levels so that your body can repair itself. No? Work on that.
Enjoying the process – Life isn't about suffering unless you're a Buddhist. If you are forcing yourself to do things it likely isn't a good choice for you. An example is people who are in a gym when they would much rather be outside or doing an active sport or other activity. Have you found what you enjoy? No? Go find it.
So here's the thing. I get questions often where the answer is simply – it doesn't matter unless you're already doing the above. Do I need BCAAs? Should I do Wendler 5/3/1 or Starting Strength? What about Intermittent Fasting? Or (insert diet name here)? How many reps and sets? How long should I do cardio for?
Too many people focus on the details that aren't important until the above is in place and consistently followed for a period of time. And as much as other people will moan and say it's important and other trainers' heads will explode, let's the honest and say, the difference is generally negligible. If you're not doing the things above consistently then you are much better off starting there.
Good luck – and feel free to contact me with any questions.
What If You Walked Around Like This?
Over the years, one of my clients' frequent struggles with weight loss is the concept of a number on a scale. Unfortunately in our society we have been taught that this number means something, when really it is a function of gravity (when you come right down to it). While there are some considerations that need to be taken when you're dealing with obese people, for those who are within a healthy body weight range the idea of how much they weigh can still be an obsession, and not a healthy one.
I can't count the amount of times I've heard "I just need to lose another five pounds." No you don't – you need to get into a smaller pant size or you want to look better at the beach. Or there's another fundamental reason that you want to be thinner, smaller or have visible abdominals. I want to be more attractive. I want to have people pay more attention to me. Or, on the flipside they want to stop the negative thoughts they have running through their heads constantly about themselves..
The weight on the scale actually has little to do with it. When I'm judging fitness competitors, do you think weight has anything to do with it? One person who is the same height could weigh ten pounds more – and actually look a lot better. I have many friends who are high level performance athletes who don't think twice about what a scale says – it's all about how they can do the things they need to do in order to win a race or lift what they need to lift. Runners aren't classified by weight, they are classified by speed. Fitness models and bikini girls are based on height. Even different clothing manufacturers have different sizes based on demand – you can be a size 4 in one store and a size 8 in another.
Your body changes day to day and month to month. This is a good thing, and it is based on how you move, what you put into it and even how much stress you allow yourself to experience. The good news is that these are all things you can affect easily if you simply make a decision to do so.
So my main point to people who obsess about a number on a scale is simply this: do you walk around with that tattooed on your forehead? Of course, the answer is no. And even if you did, do you really think that the people who care about you would judge you based on that number? I can only imagine a horrible society where if you drifted into the upper range of BMI you would be labelled with a red flag and your coworkers, friends and family would shun you because you are a horrible person. Some people seem to think this is going to happen to them.
This just doesn't happen. Fundamentally, the only person that really cares about how much you weigh – is you. And you're insecure about it because at some point in your life you decided that words from someone else or a number on a scale meant more than feeling good about yourself. Or you think that by dropping that number you're going to look better to yourself and other people. Here's a news flash – they don't care. Or at least they shouldn't, and if they do then you're probably hanging out with the wrong people.
Your conversation with yourself about that is usually based on what you have been told by other people, some of whom are too stupid to realize that when you were a kid or an adult or they were supposed to care about you they were actually beating you down. I have a very blunt way of dealing with that: forget them. You should always be trying to improve, but in my opinion it should be for your own reasons, not one that another person gave you.
Too much today we focus on what other people think, and in a book by Dale Carnegie I read many years ago he summed it up best: Why are you letting other people decide how you are going to feel? Let's be happy with who we are and what we have before we allow any type of words (which mean nothing) to affect our daily lives and how we feel about ourselves.
Let's focus on the right things:
Feeling better every day.
Performing better every day.
Maybe looking better (for yourself, not someone else).
Come from a place of support for yourself.
Every day try to make yourself and the world around you a little bit better.
If you feel like it, take a picture of your scale weight and post it on your forehead for the world to see. Maybe we will start a trend so people will figure out how silly it is that they are defining themselves by a number.


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DonutLeads stands for a new quite annoying and disgusting adware currently infecting many browsers, including Google Chrome, Opera, Mozilla Firefox and Internet Explorer. You may notice that these Ads by DonutLeads are quite pushy in their occurrence in your browser. So, definitely, you will personally come to the correct decision about the necessity to get rid of these ads.
Yet, when trying to remove Ads by DonutLeads from browser many users find this procedure to be extremely hard to implement. They uninstall this program from the list of all available applications. However, even after all such manipulations these Ads by DonutLeads still pop up. Of course, it is much easier to prevent DonutLeads adware from being installed, then to look for the information about their removal after the attack was already successful.
How does DonutLeads get into my system?
DonutLeads adware is actively spread in the world wide web today through being bundled by default with many other cost-free programs. If you"re a person who spends a lot of time downloading and installing cost-free applications, make sure you always select the option of a custom or advanced installation, instead of the standard one. This will help you to avoid all sorts of malicious programs like DonutLeads adware from becoming the integral part of your system.
How to remove DonutLeads?
If you detect DonutLeads and don't wish to keep it on your PC, then you can follow the removal guide given below to remove it. You may choose a manual method to delete this infection, but it should be reminded that, the manual removal is a cumbersome and risky task which must only be attempted by advanced users. If you are a novice user, it is a better option to use an automatic removal tool, for instance Trojan Killer by GridinSoft.
Removal tool for DonutLeads:
Automatic removal instructions:
- Scan your system with GridinSoft Trojan Killer and click on "Apply" at the end of scan:
- Shut down all your browsers.
- In Trojan Killer's window click on "Tools" and select "Reset browser settings":
- Specify all your browsers you want to be reset with the help of Trojan Killer, then click on Reset" button again:
- Restart your computer.
Video explaining how to reset your browser using GridinSoft Trojan Killer:
How to prevent your PC from being reinfected with DonutLeads in the future.
GridinSoft Trojan Killer offers excellent solution which may help to prevent your system from being contaminated with malware ahead of time. This feature is referred to as "Real-Time Protection". By default, it is disabled once you install the software. To enable it, please click on "Protect" button and press "Start" as demonstrated below:
This options helps you to prevent execution of malicious programs and to avoid their installation ahead of time. When certain malware tries to install itself into your system, GridinSoft Trojan Killer and its Real-Time Protection module will terminate this installation attempt ahead of time. You may click on "Confirm" button to continue blocking this malicious program, or to select "Ignore this file" and allow the malicious application to be installed (at your own risk):


text:
USAID Film Distribution Campaign
With the support of Winrock International and USAID Cambodia, Fauna in Focus traveled the country to share A Cambodian Nature Film with local audiences. Not only did we visit cultural institutions, public cinemas, schools, NGOs and universities, but we also went back to all of the remote sites where we filmed to share our completed project with the local communities in the region.
Throughout the three month distribution campaign, we organized community screening events in collaboration with the Wildlife Conservation Society at Tmat Boey, not far from the area where we filmed giant and white-shouldered ibis. We share our film with the local communities near the vulture restaurant in Siem Pang with BirdLife International and with the communities near Elephant Valley Project, and BeTreed Adventures.
We shared our film with high schools and universities in Siem Reap, Phnom Penh and Battambong. At the Royal University of Phnom Penh, nearly 650 students, faculty and conservation personnel were invited to join.
Finally the Film Distribution Campaign also included online distribution. Over the three month period, our nature film amassed over 1.1 million views through a targeted Facebook marketing campaign in Cambodia alone. Additionally, the film was also split up scene-by-scene for easy viewing. In total, the film and its parts have accumulated over 1.5 million views here in Cambodia, and that number is still growing. This has made A Cambodian Nature Film by far the most ever watch nature film in Cambodia by a long shot.
In 2018 the film was featured in the Cambodian International Film Festival. Click here to learn more.


text:
Oh my god. Hello~!!! It's me Inge Lakawa featuring my sister Ulli Lakawa ;) Recently I like shopping in this online store. Dresslink!!! It's not only because their banner is showing in my blog sidebar. But it's because they are CRAZY CHEAP!! Okey so they have this sale $0,01 clothes and it's always different dresses everyday, omg. I thought because it's only $0,01. It will look fugly and cheap looking but oh God, it's not!! Cause I proof it my self T^T *crying in happiness* Okey but Anyways the dress I was talking about is not showing in this post bwahahaha. oh oh oh and the shipping.. my god.. so F*cking CHEAPPPPPPPPPPPPPPPPPP!! yeah but.. it took two months to finally arrive here .. bleh -.-' but whatever lah, it's not like I am in hurry anyways..
Monday, November 30, 2015
Fashion: SKULL ROCK - dresslink review
Diposkan oleh Inge Lakawa di 6:52:00 PM 3 komentar
Friday, October 2, 2015
Fashion: Twilight Style - Dresslink: Leopard Bag
So this leopard bag that I'm showing you in this post, it has been in my wishlist for.. well forever and.. finally I got it!! and it's very cheap toooooo!!!, $4.47 >.< God.. I'm a dresslink lover forever.❤_❤ So cheap '-'
Oh yeah btw I title this 'twilight' because my sister just bought this long red black robe that kind of remind me of volturi robe lol. whatever. keep reading yeah and don't forget to leave some love by commenting hahaha
Diposkan oleh Inge Lakawa di 8:05:00 AM 17 komentar
Thursday, November 20, 2014
Fashion: Going To Campus
Fashion: Going To Campus - Bwahaha long time no see. As usual that girl in the photo is not me. It's my sister hahahaha due to my body condition, I can't take photos.. huhuhuhu (READ: I'm getting really fat.. like WHY oh WHY GOD all the foods here looks and taste so f**cking good!!!!)
So Since it's not autumn/winter here in Indonesia. It's still SUMMER everybody!!!! I am sure you can't imagine how hot it is here.. so very hot.. I guess it's around 35-40 Celcius. I feel like I am in the oven.
Then I dress my sister like this ;) It's perfect for going to campus or hang out with friends or just well, go wherever you like. If you like dressing like this, when you are in rice field then you are welcome to do it, right..?
Diposkan oleh Inge Lakawa di 10:09:00 PM 12 komentar
Label: Aliexpress, Bag, BornPrettyStore, Choies, Fashion, Necklace, Skirt, Top, Watch
Tuesday, February 25, 2014
Wishlist: Sheinside.com
Diposkan oleh Inge Lakawa di 12:17:00 PM 10 komentar
Tuesday, February 4, 2014
Fashion: Cute Style - Chicnova.com
Fashion: Cute Style - Chicnova.com - Aww it's almost Valentine!!! \m/ Have you prepare things for the valentine day? ouw ouw~ So one thing you want to prepare is the dress you are going to wear on special love day ^_^v ~ and I am showing you my cute style varsion for the valentine day. Fashion with Chicnova
Diposkan oleh Inge Lakawa di 12:29:00 PM 58 komentar
Label: Aliexpress, Bag, Chicnova, Cichic, Fashion, Flat Shoes, Hair Accesories, Happy Shoes, Necklace, Skirt, Toko Luch Luch Craft, Top, wholesale-orders
Friday, January 31, 2014
Fashion: Wig - Everbuying.com
Read more for review ~
Diposkan oleh Inge Lakawa di 11:32:00 AM 28 komentar
Label: Bag, Beauty, Chicnova, Everbuying, Fashion, Hair, Hair Accesories, Happy Shoes, Mignon Mignon, Persunmall, Ring, Sandals, Skirt, Top, Wig
Friday, January 24, 2014
Fashion: Bunny Girl - Chicnova.com
Fashion: Bunny Girl - Chicnova.com - Have you read my story about Chicnova in my previous post, here. I was talking about their sale and how great the clothes quality are >.<
I also mention I got 2 skirts, so this is one of the skirt I am talking about it~~~ it's a high waist skirt~!! oh my god.. high waist is my favorite xD The high waist skirt can make me looks slimmer, right? ok, right.
Diposkan oleh Inge Lakawa di 12:16:00 PM 30 komentar
Label: Bracelet, Chicnova, Fashion, Flat Shoes, Hair Accesories, Happy Shoes, Skirt, Tips & Trick, Top
Wednesday, January 22, 2014
Fashion: Fun Style with Chicnova.com
Fashion: Fun Style with Chicnova.com - The chicnova giveaway is over few days ago. I was checking the giveaway participant favorite items. So cute xD Looks like many people loves Chicnova yeah? Me too!!
Let me tell you my Chicnova story... ^_^
Chicnova used DHL. It shipped to me on January 14th and arrived on January 20th. 1 week only!! Last time I got a package from chicnova, it was using DHL too. It arrived fast which I love~ ^_^
The package was nice. It was wrap together and nothing broke.
What I love the most is that I got many stuffs because they were on sale. It was around $5 for 1 item only!! So I got like 6 items there, 2 skirts, 2 necklaces, 1 tight, and 1 cardigan (I'll show you later in next post)... read more~!!
Diposkan oleh Inge Lakawa di 1:57:00 AM 44 komentar
Wednesday, December 25, 2013
Fashion: White Bag - LOVE Sammydress.com
Fashion: White Bag - LOVE Sammydress.com - LOL I'm really not good at making a tittle, right??
oh! First, I want to say Merry Christmas~!!! hehehe I hope, you will have a very wonderful Christmas day with your beloved people :D
Second, dear.. Do I look cute in the picture? it's probably because the bag I carry LOL ok I'm lame. Anyways, I got it from Sammydress.com - Sammydress.com is an online fashion clothing store,leading online wholesale supplier of Wedding Dresses, Special Casual Dresses, Women's Clothing, Cosplay Costumes, Intimate Lingerie, and Spandex Zentai suits etc. Providing high quality fashion clothing at factory price to customers all over the world!
Diposkan oleh Inge Lakawa di 1:48:00 AM 28 komentar
Thursday, December 19, 2013
OH My.. Cute Outfit from Wholesaleitonline.com
Hellow you you and you and you.. So you know, after see my picture above did you realize something? Oh right~ I have nicer legs cause I lost 6kg bwhahahahaha. 4kg more to go~
Other than me getting smaller, slimmer, prittier lol I look like this, It's also because the clothes I wore~ right?
last time I wore this, when I went to a mall, everyone looking at me, like "omg you look like a walking cello" LOLOL And you think I'm kidding. I'm not!! hahaha xD ask my sis. bwhahaha
and you wonder, where did you get it??? ok you might not wonder, since I already mention it in the title LOL. (sorry I lol too much..) So I got it from TA~RA~ wholesaleitonline.com
oh btw I need to mention this. Almost all the fashion post in my blog is sponsored. But The opion is from my self. Anyways, it's fashion, right?? Everyone have different taste. I just want to show you where I got the clothes, if maybe you like it, you know where to buy xD
and read more~ (if you don't like reading, just enjoy the photos oceee \m/ rock)
Diposkan oleh Inge Lakawa di 11:04:00 PM 54 komentar
Label: Choies, Glasses, Hair Accesories, Happy Shoes, Ring, Romwe, Skirt, Sneakers, Top, Wholesaleitonline
Friday, December 6, 2013
FASHION: FUKK - Love Choies
FUKK - Love Choies - yeah well you know. I don't wear hat, yeah because I'm not a hat lovers xD and I don't wear sunglasses, cause well.. I have glasses on ;) hahaha. But I ordered this anyways LOL
Just so you know if you read more. You will only see one more picture hahaha well I have more but I don't like them so I don't want you to see ckkk.. Anyways, I got the sunglasses and hat from CHOIES. Does it sound familiar for you???
Well, This is my third times ordering from them. And if you remember, I got wig from Choies and the review is HERE also my favorite bag, I got from Choies, review is HERE
Diposkan oleh Inge Lakawa di 2:19:00 PM 36 komentar
Label: Choies, Fashion, Happy Shoes, Hat, Necklace, Ring and Tings, Short, Sneakers, Sunglasses, Tights, Top, Vest, Wholesaleitonline
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text: Is it only me or is the writing for American Nightmare so cheesy? It's so B Movie or TV movie type of thing. I guess it was an intended design choice, but I still found it pretty annoying. I'm just hoping they don't do that for Alan Wake 2 (If that ever happens)


text:
Okay, admit it. Conference calls are an opportunity to multi-task, aren't they? You're listening with one ear while you check and reply to emails – maybe even compose content for your social media channels?
In one recent study, over 60% of people confessed to doing other work and sending emails while on conference calls.
If you're the presenter, what can you do to help people actually listen? This article shares 5 tips to keep the attention of your co-workers. My favorite? Control your volume. "Can you hear me now?"


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Frederik Meijer Gardens has more than 800 volunteers who dedicate years of service and smiles to support its mission of bringing horticulture and art together for all to enjoy. April 15-21 marks National Volunteer Week, and we want to recognize a few of our outstanding volunteers who continue to make a lasting impact on staff, fellow volunteers and guests.
Here is Lee Hick's story:
It's quickly apparent when you meet Lee Hicks that you'll leave with a hug and a huge smile on your face.
A Gift Shop volunteer since January 2004, Frederik Meijer Gardens & Sculpture Park was always her first choice as a place to volunteer since her and her husband were frequent visitors before their retirement.
"It was a place that we could both enjoy. I'd take long walks around the Sculpture Park and he'd sit out on the back patio and enjoy the sun."
On Wednesday and Friday afternoons, you can find Lee in the Gift Shop, talking with customers and keeping up with the hustle and bustle during Butterflies Are Blooming. She had never done retail before she started volunteering, but wanted to spend her time in a more social, fast-paced environment like the Gift Shop."You meet so many great people in front and behind the counter. It was the best spot to be busy while getting to know so many new people every day."
While volunteering during the Chihuly Exhibition in 2010, Lee was able to see the installation process, from start to finish. Seeing how each piece was placed was "mind blowing" and as interesting as seeing the finished sculpture Lee said.If you're in the Gift Shop, look for her favorite pieces of merchandise — the Flambeaux Pottery that lines the glass shelves. And look for Lee; you can't miss her.
She'll be the one at the counter with the huge smile on her face, sparking up a conversation about your life, visit to Meijer Gardens and everything in between.


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A catastrophic injury changes every part of your life. Even simple, mundane tasks can become difficult endeavors. The ability to work or care for yourself can be seriously compromised. This ordeal can be extremely stressful. To make matters worse, suffering a serious injury due to the negligence or carelessness of another person can be infuriating.
At The Rudman Law Group, we help seriously injured individuals and their loved ones fight for the ability to lead a normal life. We aggressively pursue compensation on your behalf so that you can focus on your recovery.
Fighting Alongside Our Clients
A serious injury will typically require long-term care, therapy and rehabilitation. Damages often necessitate a permanent lifestyle change.
At our firm, we assist clients in Florida who have suffered injuries including:
- Traumatic brain injury
- Spine and neck injuries
- Fractures and broken bones
- Organ damage
- Amputations
- Severe burns, disfigurement and scarring
- Paralysis, paraplegia and quadriplegia
We work to recover compensation for:
- Lost wages and future earnings
- Prescription medication
- Hospital and medical bills
- Rehabilitation and physical therapy
- Long-term care
A serious injury can result from any number of motor vehicle accidents. After such an injury, you and your family should not be burdened with the costs of recovery and rehabilitation. As your lawyers, we'll step in and advocate on your behalf so that you get the full and fair compensation you deserve.
How Can We Help? Call Us Today.
We encourage you to reach out to us immediately so we can begin discussing what we can do to help. Please call our Palm Beach office at 561-367-2542 or contact us at any time.