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"Can you imagine a stretch of grassy land bubbling like water in a pot? For that is really the best description of what was happening. In all directions it was swelling into humps. They were of very different sizes, some no bigger than molehills, some as big as wheelbarrows, two the size of cottages. And the humps moved and swelled till they burst, and the crumbled earth poured out of them, and from each hump there came out an animal. The moles came out just as you might see a mole come out in England. the dogs came out, barking the moment their heads were free, and struggling as you've seen them do when they are getting through a narrow hole in a hedge. The stags were the queerest to watch, for of course the antlers came up a long time before the rest of them, so at first Digory thought they were trees. The frogs, who all came up near the river, went straight into it with a plop-plop and a loud croaking. The panthers, leopards and things of that sort, sat down at once to wash the loose earth off their hind quarters and then stood up against the trees to sharpen their front claws. Showers of birds came out of the trees. Butterflies fluttered. Bees got to work on the flowers as if they hadn't a second to lose. But the greatest moment of all was when the biggest hump broke like a small earthquake and out came the sloping back, the large, wise head, and the four baggy-trousered legs of an elephant. And now you could hardly hear the song of the Lion; there was so much cawing, cooing, crowing, braying, neighing, baying, barking, lowing, bleating, and trumpeting."
~ C. S. Lewis, The Magician's Nephew
Thank you for visiting my author page!
Here you will find information about everything I have in publication and what I'm working on now. My genres include Young Adult Paranormal Fiction, Adult Paranormal Fiction and Romance.
Because I can't resist, I will also try to frequently blog a favorite quote from one of the many, many books I've read. Some days they'll be funny, others, hopefully, thought provoking.
Below are links to the first chapters of each of my books in publication.
July 26, 2011
Literary Quote of the Day
Posted by Bonnie Humbarger Lamer at 12:17 PM
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Author U is in gear for the fall with lots on our agenda—make sure you read this month's ezine, The Resource–if you are using Pinterest, make sure you read Kelly Johnson's tips–you will love Pinwords.com. Today is National Punch Day …. Hmmm, let's hope that means the drinking kind!
If in Colorado, tonight, September 20th is our Dinner and a Program
30 Amazing Book Marketing Tips in 30 Minutes PLUS the Author Roadmap for Creating a Successful Business … don't miss it! http://authoru.org/dinnerprogram.html
Are you speaking on and about your book … even if it isn't published yet? You should be! September's Monday Evening Salon
on the 24th is all about speaking—space is limited to a max of 20 participants. http://authoru.org/monday-night-salons-2.html
On Saturday, October 6thBookCamp, Book Marketing with a Twist is where you should be—remember, there is no October Dinner and a Program when there is a BookCamp in the month. All info is on the AuthorU.org website. Get 'ye there!
Today Here's your Top Ten Tweets for the past week—
Tweets are faster than a speeding bird … below are Author U's Top Ten Tweets from the past week that you may have missed …
Success & Resources
Good list: 5 essentials for an efficient social media workflow for authors. http://t.co/a31Laqf4
Online Fan Fiction Changes Face of Publishing http://bit.ly/13WoRr4
Authoring & Writing & Speaking
Authors should always use the 4 E's: Content Marketing Tip #1 – Purpose http://t.co/DOjsFsJn
6 Ways Bloggers Can Avoid a Visit from The Grammar Police http://t.co/0gFE0Le7
Social Media and Marketing Strategies
Authors Staying Productive While On the Go: 10 Must Have Mobile Apps http://t.co/CpqAmGYR
Book trailer for Scrabble book parodies U2 video & delivers Scrabble advice at the same time: http://t.co/aKeh9p2g
Marketing engagement tactics for #authors when using social media http://t.co/BDNdZS8M
Facebook and authors are a duo–5 ways to enhance your engagement with Fans: http://ow.ly/dHAtz
Social media ROI–where do authors look, what do you use? http://ow.ly/dKozA
Very Cool!
Very cool–start drawing something and the computer guesses what you are doing! http://ow.ly/dHyMC
Bonus: Last week's Your Guide to Book Publishing was with Jeff Davidson, amazing product creator… I learned WHY we should be buying 1000 ISBNs! http://rsrn.us/youpublish
This afternoon, Gary Ryan Blair will share how he created his 100 Day Challenge and how he generates in excess of 20 million dollars a year off his book, coaching and audio programs—don't miss it—if you do, download the podcast. You can link to it off the Home page on the AuthorU.org website.
Don't forget to fill out "About" on your FB page. It's what people see! Add your URL there. And make sure that it shows your email to contact you at, not FB's
Not following Author U on Twitter? Change that and follow: @AuthorU
Not in Author U LinkedIn Group? Join on LinkedIn today. Just log into LinkedIn, click on "Groups"-scroll to "Groups Directory" and put in Author U … join the conversation–ask questions, even start a discussion. Members are from all over the world!
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Tires! Mike, you've got to be tired of answering tire questions. Create a thread with the most popular tires and sizes, lock and pin it and periodically maintain the current sale prices. You need a tire, you go shop the tire thread... voila.You can also pin ones that get asked alot...
Like tires and such..
That why they stay up top and people see them first.
If you guys where bored you could create some threads..
Like a frame slider thread, and put all the current suzuki models and the price of the frame slider and the rear spools in that thread, pin and lock it..
Fender elimnators
Just a thought.
That job would be up to Mike. Since most of it would be his stuff... and I don't have pinning or locking capabilities...


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Cinematography and videography are recently something very special to me. Since I was a kid movies have had a huge impact on my life, and now I've discovered I love making them as much as I do watching them. I've made/been a part of 4 short films, two of which have been featured in the 48 Hour Film Festival.
I also love making what I call Visuals. These can be anything from contemp. dancing, to modeling. These all usually involve my love for music, as the backbone for these videos.


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SHE READING: true colours, life experiences + your beautiful soul
Direct insight + wisdom from SHE through me. So this weekend was a new moon - how was it for you?
I was away on a press trip where I got to share about Love Your Lady Landscape for the first time - it felt strange to share as I'd only just finished with my red pen on Thursday, and there I was talking about it with journalists a day or two later, I'm not going to lie, I felt vulnerable and not good enough. I then got annoyed that I was feeling vulnerable and not good enough. I pulled from the Sassy SHE oracle cards before I spoke, and I got TRUE COLOURS. I unwrapped the set I keep on my desk to do a reading for you tonight and guess what? I got TRUE COLOURS.
Deep breath. Take a few moments to imagine that today has been epically shit. That you were NOT in your power. That you felt fat in the outfit you were wearing and your hair would just NOT do what it should. You tried everything to cover your 'not enoughness' and nothing worked. Now imagine you're walking home and a beautiful, silver haired woman stops you, puts her hand on top of yours, looks deep into your eyes, holds your gaze (you want to break it but you can't) + says, 'you have the most beautiful soul I have ever seen.' Your true colours - everything that isn't your body, appearance, and thought patterns - is being witnessed for the first time. Hear it. Feel it. Acknowledge the resistance and let it go. Be fully present with the truth. Allow your true colours to always be present as you grow to love experimenting with your life experience. Become someone who can view your experience of life, your body, your work, your relationships as something that is ever changing - become the creatrix of your daily life - safe in the knowledge that your true colours, your essence, your soul is the most beautiful SHE and I have EVER seen.
Please tag or share with a friend or sister who may need to hear this today.
SHE MEDICINE FOR THE WEEK AHEAD: 🔻 A garnet wand to strengthen your root chakra when you feel vulnerable 🔻 Selenite to remove any energy blocks 🔻A maltese rock to connect with the goddess, with SHE, with source. Ahhh.
To book a reading or to buy a set of the SASSY SHE oracle cards, Click HERE


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View from the Back
Vicki Milburn's Blog
Easter Monday was a more special day for me, finally getting to enjoy Easter. Still miserable about missing North Tyneside 10k, I went out and did a slow 3k along the river. With running and enjoying cooking our Easter dinner, I felt like a whole person again.
Wednesday evening was Start Me Up for Sunderland, or SMUFS for short. This event has ran one evening a month for 4 months. I attended the first in January and the last in April. This helps runners prepare for the Sunderland 10k or Half Marathon, with short group runs and advice. I struggled with the 4K run and just couldn't get into a pace. I was behind everyone else so thankfully there were 2 lovely tail runners. I have really enjoyed both events and met some people with real vision and passion for running and developing sport for all abilities in the area.
On Thursday I felt much fitter and did a 5 mile training run. I was happy with my time and enjoyed it. I began to feel like I am making progress again.
Saturday was time to put the pre-race experiment to the test. As Sunday was a 5k race, I decided it wouldn't be a disaster if my legs were tired the next day. I did 2.8k sprint intervals after I finished work. Feeling weak legged in the shower, I began to wonder if that had been over-ambitious.
Saturday also came with the realisation that I am 4 weeks away from the greatest and scariest physical challenge of my life: The Goatfell Race. I don't feel ready yet.
The week ended with a sporty day. My partner and I enjoyed the Terry O'Gara Memorial 5k at Cobalt Business Park. First it was the kids 1 mile race. I watched as they did it considerably faster than I could. Then again I am used to being overtaken by 7 year olds at Parkrun. Then the main race. I set off running and was surprised to find I had reached the 1k marker in under 7 minutes. A super fast first kilometre isn't always a good thing, I have been known to struggle for the second half of a race. I switched to sprint intervals for the final 4. I finished with a chip time of 36.55 which is my fastest ever 5k.
I later enjoyed watching the London Marathon on TV. I would love to do a marathon one day but I know I'm not ready for that yet. Maybe one day...
An article I came across on whether you should run the day before a race has provided a lot of thought this week. The basic premise is that it is good for us to run the day before as it loosens the muscles and prepares them for exercise, as long as we don't overdo it. I then did a Google search and found lots of articles supporting this and a few advising against running pre-race. I guess it very much depends on the individual runner.
Until recently, I was very much in the 'rest' camp prior to a big race. I feared that a pre-race run may result in being too tired to run well the next day. There was also an element of laziness too.
My 'rest' approach changed purely by accident. I am a huge Parkrun fan but I cannot do it often, so I grab any chance, even if the day before a big race. I have been surprised by the results. A few weeks ago, I did Stewart Parkrun the day before Temple Park 5k. I set out to do a slow plod around Parkrun but I got my best 5k time this year. The next day at Temple Park 5k, I beat that time. Last weekend I struggled around Rising Sun Parkrun then got my fastest 10k the day after at Blyth.
I was due to do a 5 mile run on Friday so I decided to experiment with doing a short run on Thursday afternoon. I only did 3k. A slow jog for the first km but then I got bored and switched to sprint intervals.
Unfortunately, I cannot comment if it helped or not. On Thursday evening I got my kit ready, went to bed early and prepared to get up at an uncivilised hour.
I did indeed get up at an uncivilised hour but the rest of the day's plans never happened. I woke up at 0400 feeling rough. From 0430, the effects of a horrendous D&V bug kicked in. While my partner enjoyed a sunny drive to Bridlington and a scenic off road 5 mile race on a beautiful bright day, followed by a lovely pub lunch, I absolutely was NOT enjoying my time at home very sick. My Good Friday tea was a rehydration sachet, immodium and a bottle of lucozade.
That was my first ever DNS. It was disappointing, but these things happen. Sickness bugs don't kindly give you advance notice of when they will strike.
Easter Sunday was spent moping and miserable because I wasn't recovered enough to run the North Tyneside 10k. I have wanted to do that race for ages. DNS number 2 :-(
All I can do is say onwards and upwards. I have plenty other events to look forward to.
Next Sunday I have a 5k, so I will repeat the pre-race day run experiment then.
My running week ended on a better note. My number for Blaydon arrived. That is exciting! It is my first Blaydon race :-) Also, on Easter Sunday, my partner did do the North Tyneside 10k with the rest of Newcastle Frontrunners, and brought my new club vest home. NFR changed colours on April 1st so I am looking forward to running in team kit again.
My running week started on Wednesday at the Monthly Mile in South Shields. I can't do it every month but I always enjoy it when I do. It is always great to catch up with people too. It is even better when the nights are lighter. I gave it my best shot but finished in over 11 minutes, compared to my best time of 10:17.
Saturday morning was Parkrun time. This week was Rising Sun Parkrun. As I wasn't able to train outside races this week, I was treating it as a training run rather than chasing a PB. I set off raring to go. 200 metres in and my legs felt like dead weights. After just 600m I was walking. By half way even walking was with heavy legs. I spent the rest of the course enjoying the scenery and a mixture of walking and jogging. I couldn't find the power - mentally or physically - to sprint. I finished in over 44 minutes.
It was not my finest hour. Knowing I had Blyth Valley 10k the next day created a sense of anxiety.
Sunday morning. I struggled to get out of bed. My muscles ached and even walking hurt. Not even the bright sun could lift my spirits. Getting dressed took ages due to rubbing in copious amounts of Deep Heat. Breakfast consisted of cornflakes, paracetamol and a Beet-It shot. I find the latter the most vile tasting substance I have ever known but I am willing to give it a go. My partners car stunk of Deep Heat within in a few minutes.
The unusual breakfast must have worked. I had decided to sprint interval the full distance. 1k in and I was finding the strength in my legs coming back. By 3k, I was really into it. I was loving the beach scenery. I felt at one with the beach, the warm breeze and the smell of the sea. The stresses of the previous week began to fade away. The sprinting intervals became much lighter. This lasted to the 5k point at Seaton Sluice when the race route left the seafront and turned onto the road that took us back to the finish. Less inspired by what was around me, I put my focus into keeping the sprint intervals strong to the finish.
I finished in 1:19:07, a time I was delighted with. I had spent ages trying to break the 1:20 barrier. My previous best 10k time was 1:20:38 and I couldn't get near it for ages.
My running week finished socialising with some really cool people from my running club who had also done the Blyth Valley 10k. We enjoyed sunshine, a brilliant chippy, cupcakes, ice cream and lots of laughter and chatter. Overall a great day!
Vicki Milburn
My name is Vicki, 40 something runner, living in Sunderland. I've been doing running events since 2011. I do a range of races, parkruns, Great Run Locals, monthly miles, charity fun runs and various distances. Over the last few years, I have taken training more seriously. I am a member of Newcastle Frontrunners.


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Overflow: "We've taken over, It's a new level, a level of abundance, of speed & Holy Ghost; Righteousness exalteth a nation: but sin is a reproach to any people"-Proverbs 14: 34 New York[RR]USA–Overflow: "We've taken over, It's a new level, a level of abundance, of speed & Holy Ghost; Righteousness exalteth a nation: but sin […]
Overflow: "We've taken over, It's a new level, a level of abundance, of speed & Holy Ghost; Righteousness exalteth a nation: but sin is a reproach to any people"-Proverbs 14: 34
New York[RR]USA–Overflow: "We've taken over, It's a new level, a level of abundance, of speed & Holy Ghost; Righteousness exalteth a nation: but sin is a reproach to any people"-Proverbs 14: 34'I shall not die': "According to Psalm 118: 17, I shall not die, but live to declare thy works. And Lord as I rely solely upon thee. I decree according to 3rd John 1 & 2, that above all things I am prosperous. I am healthy"–Dr. Cindy Trimm
Music Minister Sinachi Joseph in her 2018 release titled: "Overflow", zeroed in on supernatural workings of God, signs and wonders. Her words: "There is an outpouring of abundance; new doors have been opened; the land–it is green, a new grace has been released.
Read full text beneath:
There is an outpouring of abundance; new doors have been opened; the land–it is green, a new grace has been released. The glory of the latter is greater than the former. The blessing is here, all here. There is an overflow abundance of favor. It's a new level, it is a new level. There is an overflow. Abundance of blessing. We have taken over; I see the nations, come to you. They receive answers from your lips. You are shinning like a house on a hill. Your greatness cannot be hidden, yes your greatness cannot be hidden. It is beyond our wildest dreams. What the Lord Jesus Christ is doing. It is our reality, our reality. There is an overflow, abundance of favor, It is a new level.
There is an overflow, abundance of blessing because we have taken over. We are walking in an abundance. Moving with the speed of Holy Ghost. We are favored. It is a new level. It is a new level. We have taken over. It is a new level–a level of victory, a level of speed, a level of abundance, a level of increase. We have taken over in every nation, in every continent, in every city, in every town, in every hamlet, in every village, in every municipal, in every province, in every borough, in every suburb, in every region, in every state, in every organization, in every family, in every institution, in every congress, in every parliament, in every senate, in every sphere, in every realm, in every heavenly and earthly body, in every establishment, in every kingdom here on earth and in a every kingdom in heaven above.
Heavenly Father, thou are the great physician who promised that thou will place none of these diseases upon us. Thou are our healer, thou are our deliverer, thou are our way maker, thou are our miracle worker, thou said in Isaiah 53: 5–that thou were wounded for our transgression, bruised for our iniquities, the chastisement of our peace was upon Him and by thou strip we are healed. Father I decree and declare according to 3rd John Chapter 1: 2, "Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth."
Father I know thou want us to be healthy, I know thou want us to be happy, I know thou want us to be healed. I know thou want us to prosper, I know thou want us to succeed, I know thou want us to walk in optimum health and prosperity. I know that thou want us to live without pain, without hurt, without stress. I know thou want us to live disease free, sickness free, stress free, and therefore, I decree and declare according to thou word, we are healthy and physically fit, sickness and disease are far from us, by thou stripes we are healed. We are healed from every physical, physiological, bio-chemical, bio-electrical malfunction, from emotional wounds, physiological illnesses, from physical discomfort, from financial-hardships, sickness and diseases.
I speak Jeremiah 17: 14-15 over our lives. I speak healing to our gland, Oh God heal us. Let there be no more deterioration, disorientation, disillusionment, depression, suicidal thoughts, feelings of isolation, loneliness, fatalism or fatalities, railings, allegation or death. Free us from all negative emotions. I shall no longer hold bitterness, or strife or falsehood, or jealousy, or slander or envy or defiance, or offenses in my heart and in my soul, toward anyone. I release them, I let them go, and I forgive them.
Father because we recognize all of the negative effects that these emotions and these attitudes have had on our body. Today I choose to let it go. I release offenses. I release bitterness, I release negativity, I release toxic thoughts, I release toxic relationships. I therefore speak divine healing over our body, over the cardiovascular system, over neurological system, over the pulmonary system, over the gastrointestinal system. Oh God heal me, and I will be healed, save me and I shall be saved for thou art our praise. Behold they say unto me, where is the word of the Lord? Let it come now; you sent your word to heal us from all our disease. Thou word is nigh unto us this day. According to psalms 107: 20, I decree and declare that we are healed by the word of the Lord. I speak to every part of our body, I decree and declare right now, be healed in Jesus name. Spirit of infirmity, lose your hold over my life and life of our loved ones.
Let the fountains of infirmity, affliction, discomfort and pain, dry up now in Jesus name!.. Let poison and toxics dry out of every organ of my body now, neutralize the negative effects of viruses and bacteria, drugs, and medical treatment now, not in 100 years, not in 70 years, not in 1 year, not in 48 hours, not in 24 hours, not in 6 hours, not in 1 hour, but right now!!. ! I decree and declare that any and all physiological, bio-chemical, hormonal, neurological, organic, systemic, cellular or molecular damage sustained from stress, exhaustion, medication, pharmaceuticals, drugs, medical treatment, x-ray, chemo-radiation therapy, monoclonal, antibodies, etc. It is reversed now, not in 100 years, not in 70 years, not in 1-year, not in 48-hours, not in 24 hours, not in 6 hours, not in 1 hour, but right now in Jesus name!.. I speak health and healing over our cells, our organs and systems, I speak health and healing over my mind.
I speak health and healing over our body, I speak that our brains are healed. My frontal lobe, my parietal lobe, my occipital lobe, my temporal lobe, the lymphatic system, the pituitary grands, thelymys, hyperthelmes, amygdala, hypertempis, medulla, oblongata, brain stem, nervous system, corpus callosum, cerebrum, cerebellum. They are all healed and they have come under divine alignment and you are functioning like God has ordained you to function.
Father I decree and declare that our minds are been healed, heal our thought processes biochemically, and bio-electrically, let there be no miss firing between the left brain and right brain. I decree that there is perfect balance in my mind, in my body, and in the mind, body of our loved ones. Heal us emotionally, psychologically, right down to our souls. Heal us of suppressed emotions, denial, anger, bitterness, rage, loneliness, feelings of isolation, fear, unbelief, doubt, confusion, distress, stress, sadness, depression, frustration, victimization, resentment, blame, abuse, misunderstanding, projection, suggestion, bad report, evil report, negativity, innuendos, hallelujah, that undermine my health, my progression and healing. Reverse the atmosphere that we are living in. Remove the tension from our homes, out of our environment. Heal us of regret, revenge, unforgiveness, jealousy, envy, conflict, self-hatred, insecurity, deliver me, from the snare of venomous contaminations; emotional blackmail, emotional attachment, soul-ties, malicious gossip, spirit of inheritance, toxic and toxic relationships, poisons, of the mind, poison of our spirits, pain, discomfort, discouragement, fear of death, confusion, hemorrhaging, hemorrhaging of joy, hemorrhaging of our finances, hallelujah! Heal us of hemorrhaging of spiritual resources, I release fear, I release doubt, I release worry, I release bitterness, I release hurt, and I say it unequivocally, in the name of Jesus, offenses go, bitterness go, negativity go, toxic thoughts go, toxic relationships go, fear go, doubt go, worry go, bitterness go, hurt go,. Father I trust thee to fight my battle, fight on our behalf. We cannot fight this any longer. Father I release thee, thou are the God that wars on our behalf, and I release angels as well, and I decree and declare that according to Psalm 91: 1-16, thou said in your word that: "1. 1 He that dwelleth in the secret place of the most High shall abide under the shadow of the Almighty.; 2). I will say of the Lord, "He is my refuge and my fortress; my God in Him I will trust". 3). Surely He shall deliver you from the snare of the fowler, and from the perilous, pestilence; 4). He shall cover you with his feathers, and under His wings you shall take refuge, His truth shall be your shield and buckler; 5). You shall not be afraid of the terror by night nor of the arrow that flies by day; 6). Nor of the pestilence that walks in darkness, nor of the destruction that lays waste at noon-day; 7). A thousand may fall at your side. And ten thousand at your right hand, but it shall not come near you; 8). Only with your eyes shall you look, and see the reward of the wicked; 9). Because you have made the Lord, who is my refuge even the most high, your dwelling place; 10). No evil shall befall you. Nor shall any plague come near your dwelling; 11). therefore, He shall give His angels charge over you, to keep you in all your ways; 12). In their hands they shall bear you up, lest you dash your foot against a stone; 13). You shall tread upon the lion and the cobra, the young lion and the serpent you shall trample underfoot; 14). "Because He has set His love upon me". Therefore, I will deliver Him. I will set him on high, because he has known my name. 15). He will call upon me, and I will answer him; I will be with him in days of trouble; I will deliver him and honor him; 16). With long life I will satisfy him-and show him my salvation".
Father, I decree and declare this entire portion of scripture and much more over my life, and lives of my loved ones. In addition to that, according to thy word in Philippians 4: 6, 7, I speak to all anxiety, depression, neurosis, psychosis, fibromyalgia, to chronic pain syndromes, or bipolar, schizophrenic and schizo-affective disorder, or obsession thoughts and all obsessive thinking. I decree and declare that we are healed from these things. Obsessive compulsive and post-traumatic stress disorder is loosed from our lives and I command the power of these things be broken off from our lives in the name of Jesus. According to Hebrews 10: 22, I draw near to thee with a true heart and full assurance of faith, having my heart sprinkled from an evil conscience and my power washed with pure water. I speak divine healing and regression of all culinary artery disease and all cerebral vascular disease, the arteries of my heart, my brain and my major organs are now washed free of plague and cholesterol. I am free from the risk of stroke, from the risk of hardening of the artery, from the risk of blindness. I am free from hypertension. I am free from rhino failure; I am free from heart attack, I am free from angina, and chronic chest pain. I speak supernatural victory over chronic infection, obesity, colds, flues, viruses and declare healing over our body. I decree that we are healed, from meningitis, osteomylitis, pelvic inflammatory disease myositis, and all forms of endocarditis disease. I look to thy word in Isaiah 54: 17, which declares that no weapon formed against me will prosper, I decree and declare victory over all auto-immune disorder and speak healing to all forms of lupus, rheumatoid, arthritis, pharyngitis, conjunctivitis, allergic rhinitis, crohn's disease, ulcerative colitis, diverticulitis, gout, limes disease, chronic cellullitis, myocarditis, uveitis, meningitis, optic neuritis, multiple sclerosis, I superimpose the law of the spirit of life in Christ Jesus over the law of sin, confusion and death; and decree and declare that I am healed of terminal cancer of tumors, of aids, of seizure, testicle disease, of stroke, of Parkinson's disease of multiple scleriosis, of ALS, of emphysema, of sickle cell disorder, according to Psalm 118: 17, I shall not die, but live to declare thy works. And Lord, as we rely solely upon thee. I decree according to 3rd John 1 & 2, that above all things I am prosperous. I am healthy and even as my soul prospereth.
I therefore speak over my reproductive system, over my rhino system, over my hematological system. I decree and declare that I am loosed from every infirmity including deforming armor thyroid, arthritis, degenerative osteoarthritis, osteoporosis, spine compression, and fractures, slip disc, herniated disc, chronic neck and back pain, and that I am free to move freely in order to fulfill God's original purpose in my life.
According to Genesis 1:28, and Luke 10:19, thy have given me dominion and power over all the power of the enemy, and nothing shall by any means hurt me. Therefore, I speak divine deliverance from every addiction, from narcotics to alcohol, and all form of cocaine, all forms of heroine, hallucinogens, and any form of drug addiction. I speak healing from chronic fatigue, from chronic depression, from chronic pain, from over eating, from excessive drinking, from under eating, from compulsive inappropriate and extramarital activities that make us compromise our health. And father help us walk in discipline in every area of our lives. And we are crying out to thee today because we need discipline, help us to get ourselves together in Jesus name. I come again hallelujah, we are asking thee to empower us, by thy word, by your blood, by the Holy spirit in Jesus name.
In the name of Jesus, I come against hunters of the nights, those that wait the right moment to strike at us. In Jesus name, I come against night fears, night sweats, night terror, hallucinations, bad dream, nightmares, heart palpitations, anxiety, cold sweats, restless leg syndrome, poor circulation, charlie horses, tingling in my extremities, craving for drugs, craving for sugar, craving for food, craving for alcohol, I come against lustful fantasies and thoughts and uncontrollable crying, feelings of emptiness, feelings of loneliness, suicidal thoughts, death wishes, bed wetting from a weak bladder, strengthen me God in the name of Jesus. Let us rest in thee–let our sleep be sweet, wrap us in thy arms dear Lord, protect us, comfort us, help us, give us our breakthrough, give us our supernatural-miracles, give us our healing, give us our freedom, we want to be set free. I decree and declare that every weapon formed against us is now impotent; every word spoken contrary to thy will over my life and the lives of my loved ones is heretofore nullified. It shall not take root, nor shall it come to pass. Every trap contracted malfunctions, every diabolic contract is nullified. Remove the sentence of death from my life and the lives of my loved ones, superimpose the spirit of Jesus Christ through His atonement over the spirit of death, hardships, burdens, and extremities at all level.
I veto, I reverse the curse within my bloodline, I break the bondage associated with it. I break the bondage associated with family idols, word curses, witchcraft prayers, blood-sacrifices, ill wishes, dabbling in the dark arts and negativity. Jehovah shalom, let thy peace fill our minds, let thy peace fill our souls, and let thy power fill our hearts, and our spirits, in the name of Jesus Christ. Cause the atmosphere of death to be replaced with atmosphere of supernatural miracles, favor, healing, abundance of blessing, from strange & miraculous quarters, I command the dead and the "Can't things', in our lives to be reversed now!! Let life superimpose itself over our bodies, let supernatural life superimpose itself over the spirit of death, hardships and satanic challenges. Once again, I decree and declare, I shall not die, but shall live in the name of Jesus Christ. I breathe in the life of God. I breathe in the life of Jesus and I reject any further progress of the spirit of death in my life and the lives of my loved ones. Father let thy creative and re-creative power like laser-surgery operate upon our bodies, operate upon my life and lives of my loved ones. Let every compromised area receive healing now! Jehovah Rapha let the power of thy spirit enter into my blood stream and cleanse my blood of all toxins. I command evil injections and infection to be ineffective. Let healing fires burn and destroy foreign substance floating around in my body, uproot and destroy evil growth, expel bacteria. Hallelujah, that has intruded into my body. Release me from spirit of infirmity from sterility, from infertility. Father, in the name and by the blood of Jesus Christ, reverse the effects of demonic injections, hexes, spells, deposits, placed in our food, in our vitamins, in our water, in our prescriptions, reverse the effects of implants hormones, pesticides, sperms, GMOs, viruses, environments, and stress that cause addictions, cellular mutation, molecular abnormality, biochemical, and bio-electrical, malfunctions, disease proliferation, deformities, tumors, strokes, growths, fungus, seizure, heart attacks, handicaps, cancer, tumors, melanoma, lymphoma, leukemia, myeloma, sarcoma, carcinoma, all of the omas–in the name of Jesus. Neuroblastoma, glioblastoma, meningioma, colon cancer, lung cancer, testicle cancer, breast cancer, pancreatic cancer, postdate cancer, liver cancer, skin cancer, recto cancer, head and neck cancer, thyroid cancer, uterine cancer-eradicate the cancer from our body now in Jesus name!
In Jesus name, I speak over our blood–Father reverse the blood disorder, bladder infection, hematological challenges, immune deficiencies, compromization, weakening or malfunctioning of the organ, disfigurement, inabilities, paralysis, dementia, lethargy, listlessness, labored breathing, traumas, anxiety attacks, sleep disorder, violent or disturbing dreams, nightmares, insomnia, confusion, disorientation, seizures, epileptics fits, migraine headaches, body aches, rashes, sores, scabs, blisters, dryness, itchiness, scaling, psoriasis, hair loss, blotchiness, blotches, blood clots, angina, asthma, bronchitis, loss of teeth, bleeding, hemorrhaging, bruising, infections, thresh, yeast-infection, allergic-reactions, allergy, muscular atrophy, weakness, dizziness, cluster, headaches, migraine headache, vascular headache, genital aches, tension headache, spinal headaches, light sensitivity, high blood pressure, low blood sugar, spiking of blood sugar, low blood pressure, nausea, vomiting, fungus, ringworm, pink eye, dry eye, glaucoma, sinus infection, post-nasal drip, decreased sense of smell, difficulty breathing, cyst, fibro-cystic disease, breast pain, back pain, abnormal mammogram, chest pain, angina, high blood pressure, low blood pressure, abnormal EKGs, heart murmurs, valve prolix, shortness of breath, asthma, sleep apnea, abnormal chest x-rays, heart burn, reflux acid, hypotonia, ulcers, rhino failure, kidney disease, dialysis, re-occurring, urinary infection, lupus, sclerodema, Hiv, Aids, arthritis, hypothyroidism, diabetes, access brushing, excessive bleeding, blood clots, hepatitis, anemia, fibromyalgia, neck pain, joint pain, TMJ, excessive periods, excessive bleeding, meno pausal crisis, hormonal imbalance, bipolar disorder, depression, anxiety attack, body dysmorphic, syndrome malignant, hyperthermia, adverse reaction to anesthesia, mega-rexia, anorexia, mucus, pus, abnormal discharge, bad soars, gangrene, callas, bunions, corns, spurs, muscle cramps, testicle aches, muscle-aches, addiction, neonatal challenges, gerontological crisis, gynecological crisis, obstetric crisis, sickle cell crisis, stunted growth and development, deformities, non-responsiveness to treatment, resistance to therapy.
Father in the name of Jesus Christ, let there be supernatural-miracles. Replace ill-health with optimum and vibrant health, cleanse my body from toxic waste, from toxic thoughts, from cravings and emotions. Let there be a supernatural blood of Jesus Christ transfusion–wash away the waste by the blood of Jesus, Captain of our salvation, which redeemed me from the curse of death and sickness and disease. Give my doctors, nurses and medical attendants the patience, the wisdom, the insight to know how to handle me and successfully treat this condition. I pray for a medical breakthrough, favors and supernatural shifts. I pray that thou will bless their loved ones, bless their family, bless their marriages, bless their practices, protect them from medical malpractice, protect them from lawsuits, grant my caregivers, grant them the gift of healing, grant them supernatural health, deliver them from fatigue and frustration, bring joy to their lives, bless the works of their hand, and compensate them for their compassion and care. Father bless my caregivers, remove fatigue give them periods of refreshing and restorative rest, remove the stress, let not their immune system be compromised as a result of their care for me and my loved ones. Keep them from catching colds, build their immune system and take care of their affairs. Please Lord Jesus Christ move thy weight around, show the devil that thou are the Master, give them friends and loved ones that care for them as they have cared for me and my loved ones. Remove financial hardships, and burdens, meet their every need in Jesus name.
Father cleanse our mind from any toxic suggestions or projections or evil reports, or bad reports or innuendos that cause worry, anxiety, fear, frustration, depression, distress, heaviness, sadness, or the spiking of blood pressure. Heal me from stress related illness and post-traumatic stress disorder. Father right now, I repent of all covenants and contracts that I have made knowingly or unknowingly that have created toxic soul-ties, I repent for taking counsel from any other spirit and any other representative. Hallelujah, that means me no good; that may have open doors to any kind of evil activities.
I decree and declared that my mind is fortified and resolute, my emotions are sound and stable, my faith is steadfast and unfaltering. The zeal of the Lord fills my soul and my spirit. I break demonic strongholds, I break satanic strongholds in the name of Jesus. And I decree that I am healed that my loved ones are healed.
Father in thou words in Proverb 14: 34 "Righteousness exhort a nation, sin is a reproach to a people. Father at this critical time, I decree and declare that thy Church is made whole. Heal the world, heal the Nation states and its people. I decree and declare the Lordship of Jesus Christ over the nations of the world. I make intercessions for thou Church, even the Church of Jesus Christ and its fellowships around the world. Right now, wherever you are we pray for you, I pray thou people in China, I pray for Indonesia, I pray for Middle East, I pray for South East Asia, I pray for Ethiopia (Africa), I pray for Europe, I pray for America; I pray for governments, pray for world leaders, I pray for institutions and establishments and thou creations, with hope that they may accept, repent and come to the knowledge of God through Jesus Christ. Jesus Christ thou are the answer the world need, we need thee, Emmanuel we need thee, show thou power, Holy Ghost invade every nooks and crannies of the world. I pray for ancient Izaraeli in Biafra, I pray for Ancient Izaraeli around the world. Father, I decree and declare that thy Lordship over their lives and their loved ones, that they may come to full knowledge of thee, and acknowledge that thou choose them unto thyself as your genealogy and eternal-inheritance. Father heal them from hardships, illnesses and diseases. Father let thy anger fall upon satanic stronghold slaughtering thy ancient chosen people, Izaraeli in Ancient Holy-land, Igbo-land, mediators of Yahweh and humanity. Protect Christendom in Southern Kaduna, in Ife, in Oyo, in Middle-Belt, in Enugu, in Igweocha, in Edo, in Taraba, in Adamawa, in Owerri, in Umuba, in Abia, et al, and elsewhere, in Jesus name. Father we need thee every hour for thou art the most gracious omni-potent and omni-science God.
Father right now I make this declaration over my life and lives of my loved ones. We are blessed. We are blessed physiologically, We are blessed emotionally, We are blessed neuro-psycho-immunological, our minds, our body connections are blessed. We are blessed genetically, We are blessed biochemically, We are blessed psychologically, blessed bio-chemically, bio-electrically, neurologically, hormonally, organically, glandularly, gastro-intestinally, pulmonarilly, endocrinologically, gynaecologically, psychologically, systemically, molecularly, cellularly, skeletally, anatomically, muscularly, hormonally, genetically, epidemically, nutritionally, corporately, commercially, rationally, socially, financially, parentally, spiritually, organizationally, politically, interpersonally, personally, and behaviorally. I decree We are blessed and I am blessed in Jesus name.
Father right now in the name of Jesus Christ, I decree and declare full and complete healing and declare sickness and disease is far from me and my loved ones. We overcome this by His atonement for us and the word and testimony in Jesus name. We dismiss and dispend our body and our mind, our soul from evil days, from discouragement, from negative thoughts, from images of death, from images of failure and sickness in the name of Jesus Christ. Oh Lord hasten thou promise to heal me, and my loved ones, Oh God heal me and my loved ones of all of our afflictions and diseases. Father, I vehemently cancel ungodly delays in our supernatural miracles, of my abundance, favor, healing and other blessings that thou deemed fit to bless me with, deep fit to bless my loved ones with right now in Jesus name. Heavenly Father I worship, I thank thee and I say these things in the name of Jesus Christ.
Credit: Dr. Cindy Trimm, C.U.O. Umunna, edited by Republic Reporters New York, Sinachi Joseph
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Dear Belle,
You are so, so beautiful.
When you're rushing and late to get to school and work, you're beautiful.
Laughing so hard with your friends that you've got tears in your eyes, you're beautiful.
Breaking a sweat in the yard while gardening and raking leaves, you're beautiful.
When you ace that exam that you are so prepared for, you're beautiful.
Buzzing around your kitchen making something delicious to eat, you're beautiful.
When you press the snooze button on a Sunday, you're beautiful.
Each time you give a gift that you just know that they will love, you're beautiful.
Getting playfully competitive on family games night, you're beautiful.
And even when you're angry or worried about the stories you're hearing on the evening news, you're beautiful.
When you're living life to the fullest, that is when your beauty shines through. Even in the tiniest moments. When you open your heart, that is when your natural beauty is the most radiant.
Let's consider the fundamental purpose of cosmetic blush. We wear blush on our cheeks because it creates that healthy look of an active life filled with loves that make our hearts skip a beat, deep belly laughs, breathing in fresh air, and exciting dreams coming true.
Acne, scars, cellulite, and stretch marks. Rosacea, thinning hair, love handles, and muffin top. Forget about all of these things, at least for minute, and give yourself time to deeply recognize that the truest beauty is you living your life to the fullest; experiencing all of the emotions, and the different colours they bring to your complexion.
So, dig in the sand and search for beach glass. Play in the snowbank and hike down the forest path. Meet with a dear friend at a café for tea. Snuggle your newborn niece or nephew. Admire that kitty sitting in a neighbour's window. It's these moments that make our lives beautiful. And they're also the moments where your own genuine beauty is undeniably radiant.
With so much Love and admiration,


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Nanotechnology Research - Initiatives and Networks in Italy
Showing results 1 - 8 of 8 for networks and initiatives in Italy:
A European project for the devolopment of an integrated platform to assess the risk of nanoparticles.
The integrated project PACE will explore the utilization of the simplest technically feasible elementary living units to build evolvable complex information systems. The Center will create, analyse and investigate the applications of such systems that process information by self-organization starting at molecular scales. They will explore the collective properties of artificial cells and demonstrate that they are the right material for building nanoscale robot ecologies.
The Institute for Health and Consumer Protection (IHCP) is actively involved in research into nanomaterials safety, identification and detection. In particular it focuses on a science-based understanding of nanomaterial properties and effects, alongside development of improved measurement and testing methods.
NanoGagliato is an international nonprofit organization dedicated to advancing global health, the field of nanomedicine, and community engagement in the nanosciences.
An EC financed project to examine the role of micro and nanoparticles in inducing pathologies.
Nanotec IT (the Italian Centre for Nanotechnology) is an autonomous branch of AIRI (Italian Association for Industrial Research) whose primary objective is to become the national focal point for nanotechnology and contribute to make more effective the activities going on in the Country in this field so that these efforts could translate into a competitive advantage for the national industry.
The broad goal of the project SA-NANO is to achieve unprecedented control and understanding of self assembly of shape controlled colloidal nanocrystals.
Veneto Nanotech was established with the objective to build international excellence in research, to foster the application of nanotechnology, and to support the development of start-ups in the focus sector.


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Beloved Cafe SF!
How exciting and most timely to witness and be part of the birth of a sanctuary in the midst of our buzzing urban community! Beloved Cafe in San Francisco is opening its doors to the world this Saturday! This precious healing foods, tea and juicery oasis is having their opening reception on March 11th, 2017 at 5:30 to 9:30pm. I'm thrilled to be sharing my new line of elixirs there, hosting tea ceremony and sharing about the upcoming classes being hosted there. Please come and join us in communal merry-magic-making and bless up this very special new offering for our commnity. Can't wait to see you there! xo Francisca


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- Nike Air Max 2014 Black in the USA since 1976 shows
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Nike Air Max 2014 Black in the USA since 1976 shows
The history of waste minimization in the USA since 1976 shows that idealism can be economic. US industries are eager for information and assistance in adopting non-waste technology (NWT) in order to avoid the penalties of contravening legislation and the unquantifiable costs of possible damage claims. Industry is even discovering that NWT can actually be
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In our consulting work with CVBs and sports commissions we are often asked about the use of advisory boards. More specifically, our team is commonly tasked with restructuring an existing advisory group that isn't adding a lot of value to the primary organization. Underutilized advisory boards are so common, that we offer below some best practices in getting the most out of these volunteer groups. Here are the three most common issues that we find in underperforming advisory boards, and how to handle them…..
1. Lack of a Defined Role – The initial intent of advisory boards is often to engage a segment of the community to assist in your organization's sports tourism or event efforts. However, if the volunteers that are recruited to support your efforts are not given a specific task and the means/support to achieve their goals, they often become inefficient, and in most cases, dormant. If you have an advisory board and their meetings have tuned into reporting sessions from staff to the board, it's likely that your advisory group doesn't know how they can add value. When revamping or creating an advisory board, be very specific as to what you are asking of them. Keep it simple so they can easily remember and communicate to others what their roles are on the organization's behalf. We recommend limiting the advisory board's roles to no more than three focus areas. Examples could be: (1) fundraising, (2) community promotion, and (3) gaining support from area elected officials. The simpler their role, the more likely the advisory board members can deliver the goods.
2. Insufficient Support – Even if the advisory board has defined goals, the group will also need resources to achieve its mission. This likely would include staff support to follow through on leads or to provide timely information where needed. It could also include financial resources to purchase assets or invest in a new program or concept. Similar to a sponsorship where you want to allow for funds to activate the sponsorship itself, you have to budget resources to be available to the advisory board to spark their work. We recommend that when you budget time and funds for advisory board meetings (such as a quarterly lunch), also be sure to budget an additional amount to use when the board opens the door to a key opportunity for your organization.
3. Lack of Consistency in Communication – In nearly every case where we find a disjointed advisory board, the lines of communication between the CVB/sports commission and the advisory group have been broken. That is, there are not routine and regularly scheduled platforms for communication in place such as a quarterly meeting, or a monthly e-mail update. It is critical to have a regularly scheduled outreach program with your key volunteers. Without one, they will likely spend their time and resources elsewhere. Further, where solid communication practices are in place, be sure to use those touch points to point out what success looks like for the advisory group. As an example, if the advisory board's primary goal is to generate new sponsorships, you could use your quarterly lunch meeting to thank an advisory board member for landing a new $5,000 partnership from the XYZ Corporation. The more they can see what success looks like, the more likely they are to effectively support your organization.
These three issues are the most prevalent we encounter when dealing with existing advisory boards. They are also the three things you should avoid when creating a new advisory group in the future. Give them a specific task, support their work, and regularly communicate what success looks like. Do these things and our advisory board members will become staunch advocates for the work of you and your organization in the future.


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How to recover Corrupted Photos From Nikon Camera
In our day to day life camera plays are very important role to capture our all memorable moments. There are many brands in the market but Nikon camera is the best model to capture photos and videos. With this camera you can enhance your creativity with the changing world. It can capture sharp and clear images. In this camera it consists of flash mode which allow you to take high quality and clear pictures. There are various version of Nikon camera such as Nikon D3200, Nikon D7000 Digital SLR camera, Nikon Cool-pix S2900 Digital camera, Nikon AF-S DX digital camera etc.
Everyone want to save their memories at long time in form of videos and photos. Your photo and video may be related to any occasion such as marriage, outings, festivals, birthday, etc. If you want to capture photograph, Nikon Camera is the best camera which give you amazing picture quality and functionality. Unfortunately your images and videos are get crash by any error.
How it get inside to your camera :
Once your camera's photo or video is corrupt it will not open easily. Your all photos and videos are formatted from your Nikon camera. No need to take tension there is one way that you can restore your files. It may crash because of many reason like virus attack, formatting of memory card, accidental deletion etc. It can damage all your collection of your favorite songs and video also. Don't worry there is a Photo recovery software which can repair all your corrupted videos, photos, audios, etc of Nikon camera.
Corruption issues :
There are many reason of corruption of audios, video, and images. Some reasons are given below related to this.
1. Accidental deletion of your photos
2. Any malware can attack
3. Improper use of camera
4. your memory card is formatted accidentally
5. Pulling out memory card in improper way
Solution :
you must not get disappointed with above reasons, photo recovery software is the best solution for your any model of Nikon camera. It is the most easiest and safest way to recover your all lost, damaged, and missing photos quickly. It can cleanly retrieve photos, clips, music files and any other multimedia files. This photo recovery software supports all type of memory cards. You can easily install and safely recover your lost and deleted files. It is effective and simple to use. It also got so many awards and top ranking reviews from may software companies.


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How To Build A $1,500 Gaming PC
Our Best $1500 PC Build starts to bring aesthetics to the forefront with a sleek and accessible Cooler Master MasterBox 5 case, which features a windowed side panel (finally) and a PSU shroud that makes for a classy look. The Lobotomy is the first Core i7 system on our list, and it's also the first (and only) build that features an X99 platform (in the form an an ASRock X99 Extreme4 motherboard) and an Intel Core i7-6800K processor, with six cores and 12 threads that we easily overclocked to 4.0 GHz with a budget-friendly (yet effective) cooler—the Deepcool Gammaxx 400. However, we're shocked at the use of the 16GB (2x8GB) G.Skill Ripjaws V DDR4-2666 memory, a dual-channel kit that doesn't take advantage of the platform's quad-channel memory controller. But we suppose that's why it's called the Lobotomy.
The Lobotomy build is also the first in our series to sport a GTX 1080, in this case, Zotac's GeForce GTX 1080 AMP! Edition graphics card. This is enough graphics horsepower to fuel the most demanding game titles at punishing settings. The recent price drop for GTX 1080 graphics cards makes it even more attractive for a build with a limited budget. The EVGA 650W GS power supply has plenty of juice to run the attached hardware, and a 120GB Sandisk Plus SSD does indeed make boot times noticeably quicker. The 1TB WD Caviar Blue 7,200RPM HDD makes up for the low capacity of the primary storage.
Now let's perform a Lobotomy...? (Let's build the Best $1500 PC Build).
Begin by removing the Cooler Master Masterbox 5 case from its box and setting it in your workspace. The manuals and hardware bag are resting on top of the case, so be sure to take those out before sliding the chassis out.
Take off the case's side panels by unscrewing the thumbscrews on the rear of the chassis. You may need to use a screwdriver to loosen them up. Slide the panels toward the back end and lift them away. Untie the the internal cabling and silica bag from the case and pull the wiring through the big hole in the motherboard tray (flooring of the case). Let the cables hang behind the main chamber of the chassis.
Locate the motherboard standoffs and the tool from the hardware bag. Install the posts to the holes in the motherboard tray marked A by using your hands to thread them into the case. Tighten them with the provided standoff tool and a screwdriver until they are snug. One of the motherboard's holes won't have a post (the hole marked M by the third PCIe slot from the CPU area), but this is perfectly okay and nothing to be alarmed about.
Power Supply
Take out the case's PSU shroud by loosening the thumbscrew in the back of the case with a screwdriver and sliding the shroud towards the front of the case. Lift up on it to detach it from the chassis and set it aside until the end.
Remove the EVGA 650W GS power supply from its packaging, setting the modular cables aside for now. Lower the PSU into the case, fan down, and line up the power supply's screw holes to the case. Secure the PSU to the chassis with the provided screws. Set the case aside and get ready to prepare the motherboard.
Motherboard & CPU
Remove the ASRock X99 Extreme4 motherboard from its box and protective static bag. Use a pair of cutters to sever the zip ties holding the foam to the board, but keep using the foam as a place to rest the motherboard (its a great coaster upon which to work).
Open the CPU socket on the motherboard by unhooking the left arm and raising it, followed by the right arm. Pull up on the clamp to expose the socket. Remove the Intel Core i7-6800K from its packaging (discharge any static or wear a static wristband before handling the CPU). Line up the marked corner (a triangle) of the CPU to the marked corner of the CPU socket and lower the processor into place. The writing on the CPU will appear upside down with this particular CPU and motherboard combination.
Punch out the protective plastic cover of the socket clamp and lock the processor in place by first lowering the clamp onto the CPU, followed by lowering and hooking the right and then left arms into place.
The Lobotomy earns its name with a 16GB (2x8GB) dual-channel kit of G.Skill DDR4-2666 memory (which discards the X99's quad-channel memory controller for dual-channel operation). The two modules makes you realize there are eight DIMM slots on the motherboard (six of which are ominously empty), and it leaves you wondering which ones to use for this dual-channel memory selection.
According to the motherboard manual, DIMM sockets A1 and B1 (the first and third black DIMMs, from left to right and to the left of the CPU) are prioritized, and the motherboard will automatically detect the memory kit and operate in dual-channel mode. Remove the memory from its packaging, unlock the appropriate DIMM slot retention clips on the motherboard, and line up the RAM's notches with the notches in the slots. Apply pressure to lock the memory into place.
Installing The Motherboard
Reach back into the motherboard box and locate the rear I/O backplate. Install it to the chassis from the inside of the case by applying pressure to the corners. Take the motherboard off its foamy coaster and lower it into the case, lining up the rear I/O ports with the backplate.
Use the fat-headed, thick-threaded screws from the case's hardware bag to secure the motherboard to the case standoffs. One of the motherboard's mounting holes (the one by the third PCIe lane from the CPU) will not have a post to screw into, but again, this is normal and won't affect the build in any way.
Next we'll mount the 2.5" SSD and 3.5" HDD to the case. Start by removing the case's only 2.5" drive cage (located in the upper right of the main chamber) by loosening the thumbscrews (you may need a screwdriver), holding it in place, and lifting up to free it from the chassis. Remove the 120GB Sandisk Plus SSD from its package and peel off the protective sticker on the bottom of the drive. Slide it into the tray so that the holes in the bottom of the SSD (opposite side of the label) line up with the holes in the drive cage, with the SATA power and data leads positioned on the left side (if the thumbscrew is on top), as seen in slide 2 in the album below. Secure the SSD to the cage using four of the short, thin-threaded screws from the case's hardware bag.
Replace the 2.5" SSD cage to the case. However, instead of mounting it to the top of the case (where it was originally), we chose to mount it as low as possible (on the bottom slot, closest to the 3.5" drive bay) so that we could use a single SATA power cable (which we'll get to shortly) to handle both drives.
Speaking of which, remove the 1TB WD Blue HDD from its packaging and pull out the top plastic HDD tray in the 3.5" bay by pulling the clip to the left of the tray towards you and sliding it free of the chassis. Line up the posts of one side of the tray to the HDD's holes, with the data and power ports facing into the case. You may need to work the tray a bit to get the other side's posts to their positions, but once you have the HDD secure to the tray, slide it back into place in the 3.5" bay.
Connecting The Front Panel I/O & Ports
Next, we'll connect the case's internal wiring.
Start by isolating the case's front panel audio cable (currently hanging on the backside of the main chamber where the motherboard resides). Feed the audio cable to the hole in the bottom of the case, above the PSU and furthest to the right (if looking from the right side of the case, where the cables originate). This will put the wire closest to where it attaches to the motherboard. Plug in the front panel audio cable to the appropriate leads on the motherboard, and lay the excess into the plastic hooks above the port, below the PCIe slots (above the PSU).
Locate the case's front panel I/O leads (Power Switch, Power LED +/-, HDD LED, Reset Switch) and feed them to the hole on the bottom left (if looking from right side, like before) of the chassis, which also places them almost directly where they plug into the motherboard. Connect the labeled wires to the appropriate motherboard leads (located in the bottom right corner of the motherboard), using your manual for reference if you can't read the tiny text printed on the motherboard. If you did it right, all of the text on the case leads will be visible on both sides. Pull the excess back behind the main chamber of the chassis (under the motherboard) and let it hang.
Run the USB 3.0 cable through the middle hole and into the case's main chamber (vertically, and closest to the motherboard; see the 8th picture in the album above). Let the excess loop hang naturally in the main chamber and plug it into the motherboard.
Routing The Main Power Cables
Get the main 24-pin ATX power cable (labeled MB) from the PSU box. Unwrap it and save the tie wrap for later. There are two leads that connect to the power supply: a longer connector and a shorter connector. Plug the longer connector into the PSU, followed by the shorter connector. Doing it this way is easier if you don't have small hands.
Run the cable directly under the right-side edge of the motherboard and feed it through the top hole (vertically, closest to the motherboard), as seen in the 3rd slide in the album below. Use the saved tie wrap to secure the ATX power cable to the chassis between the top and middle vertical holes, along with the previously run front panel connectors, using the case's built-in wrung. Plug the cable into the motherboard and put the excess into the main chamber of the case.
Remove the 4+4-pin CPU power cable from the PSU box and untie it. Connect the solid 8-pin side of the cable to the PSU port marked CPU and run the cable to the backside of the case (behind the motherboard). Run the cable straight to the top of the chassis and feed it through the smaller hole (see the 5th picture in the album below), putting the cable almost exactly where it needs to be plugged into the motherboard.
Tie in the CPU cable with the other wires using the existing tie wrap on the middle wrung and attach the 4+4-pin connector to the CPU power socket on the motherboard, leaving the excess in the main chamber of the case (there won't be much).
Before you fill the case with more power cables, take a moment to plug in the rear fan cable to the leads marked PWR_FAN1 on the motherboard (see the 1st picture below). You can run the cable along the top of the PCIe x16 slot closest to the CPU and under the molex connector, up along the left side of the left-most memory modules, and tucked between the rear panel audio ports and Intel Gigabit Ethernet port. This isn't an elegant solution, but it's the shortest distance to an available fan port.
Locate the front fan's cable hanging behind the mounted SSD. Untie it (save the tie wrap) and feed the wire through the hole directly next to the SSD (towards the bottom of the upright case) and towards the motherboard. Attach the fan cable to the motherboard's CHASSIS_FAN1 port, located near the front panel I/O connectors. Tie the fan cable to the case at the bottom hole using the saved tie wrap.
SATA Power & Data Cables
As ambitious (and unnecessary) as it may seem, we decided to power both of the storage drives with a single modular power cable. This installation method banks on the fact we mounted the 2.5" SSD as close as possible to the 3.5" drive bay, as well as mounting the 1TB HDD in the top tray of the bay. You could just as easily place the drives elsewhere and use two separate modular power cables, but our personal preference calls for fewer cables.
Remove one of the SATA power cables from the PSU box and untie it (save that tie wrap). Connect the 6-pin plug to the PSU's SATA/PERIF ports and run it behind the motherboard (like all the other power cables thus far) and up towards the top of the case. Use the tie wrap to secure the SATA power cable and all the other previously run wires to the case at the bottom wrung.
Bend the very last SATA power lead in the line and plug it into the SSD. Feed the other connectors to the 3.5" bay and plug the first in the chain into the 1TB HDD. You'll need every bit of slack between the two SATA power leads to make it. The remaining slack from the first lead to the PSU can be tucked under the HDD. Tie down the SATA power cable with the front fan cable and its existing tie wrap so that the SATA cable isn't visible from the main chamber.
Next, pull one of the packages of SATA data cables from the motherboard box. There will be a cable with one angled connector, in addition to one with two straight connectors. Plug the angled connector into the 1TB HDD in the 3.5" drive bay (see picture 2 in the album below) and let the SATA data cable hang for now. Plug the other straight SATA data cable into the 2.5" SSD and bend it in the same direction as the power connector (being careful not to damage the port on the SSD with too much pressure). Run the SSD SATA data cable down towards the HDD bay, but loop it naturally and feed it into the center hole (vertically) near the SATA 6GB/s ports on the motherboard.
Plug the other end of the SSD data cable into the SATA_0 port (port closest to CPU,on the bottom of the stack). Feed the HDD's data cable (currently hanging on the backside of the main chamber) up the same way as the SSD SATA cable and plug it into the SATA_1 port (directly above the SATA_O port). Tuck the excess of both SATA data cables into the 3.5" bay (under the HDD) and use one of the saved tie wraps to secure the SATA data cables to the SATA power cables neatly behind the 3.5" drive bay (so that the bundle of wires aren't visible from main chamber of the case).
Final Power Cables
Finally, grab a PCIe power cable (with two 6+2-pin leads) from the PSU box and attach the 8-pin side of the wire to the power supply's VGA1 port. As you feed it to the backside of the case, tuck the cable between the braided 24-pin ATX power cable and the other flat cables. This will reduce the bundling effect as you add more cables to a tie-wrapped point.
Feed the cable into the middle (vertically) hole closest to the motherboard (the same hole through which the USB 3.0 and SATA data cables are fed, 6th picture in the album above), behind the other existing cables. Tie the PCIe power cable in with the others at the bottom wrung, leaving as little slack as possible between the PSU, tie wrap, and the hole where it is fed. Let the PCIe power cable hang in the main chamber of the case for now.
Remove the Deepcool Gammaxx 400 CPU cooler from its box and detach the fan from the heatsink by pulling the metal retention clip up and out of the cooler's fins. Set the fan aside and grab the LGA 2011 mounting brackets (shown in the 3rd picture of the album below) from the cooler's box. Flip the heatsink so that the underside (where it makes contact with the CPU) is exposed and attach the curved brackets using the provided screws (as shown in the final picture in the album below). You may need to use a screwdriver with a smaller Phillips head to properly thread the screws.
Locate the cooler's provided thermal compound—a small silver pouch that resembles a tiny toothpaste tube. Carefully (and without squeezing it) tear it or use scissors to get the thermal paste tube open. Position the open end of the tube directly over the center of the CPU and squeeze the thermal compound onto the processor. This process can get tedious with the tiny and malleable tube, and we felt the amount of paste was lacking for the larger LGA 2011 socket CPU. We'd recommend using a different thermal compound to get proper coverage on the CPU without having to messily squeeze the tube for every last bit of thermal paste.
Carefully lower the heatsink onto the processor (with the padded side of the heatsink facing the front of the case) and line up the spring-loaded thumbscrew posts to the motherboard's threads (the four corners of the ILM). Get each of the four posts to thread, and then tighten them evenly until they are all snug. You can use a screwdriver for the last bit, but we found it just as easy to use our hands.
Reattach the CPU fan to the heatsink (in its original orientation) using the metal retention clips, one side at a time. Be careful not to let the clip crush the fins as you secure the fan. If you have trouble, always start by hooking the fan's mounting holes with each side of the clip first, and then pull the clip over the heatsink's fins. Plug the fan cable into the CPU1 leads on the motherboard and tuck the excess cable into the hole with the CPU power cable, feeding it to the backside (right side) of the case's main chamber.
All that's left is to install the graphics card. Begin by removing the screws holding down the 2nd and 3rd PCIe slot plates, which are accessible from the main chamber of the case (not on the exterior). Free the Zotac GeForce GTX 1080 AMP! graphics card from its packaging and peel off the protective stickers.
Lower the graphics card into position in the PCIe x16 slot closest to the processor, making sure the backplate tucks behind the motherboard properly and that the contacts are lined up. Apply pressure to insert the card into the slot. Replace the rear PCIe slot screws to secure the graphics card to the case and finish up by attaching the 6+2-pin PCIe power cable to the two 8-pin leads. You may need every bit of slack from the power cable to reach the connector.
Finishing Up
Now that all the components are installed, you just have to replace the PSU shroud by lowering it into the case guides (above the PSU) and sliding it towards the back of the chassis. Replace the thumb screw (on the rear panel of the case) that holds the shroud in place. Line up the left and right side panels with their respective guides in the case's edges and slide them towards the front of the case. Secure them with thumbscrews.


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Float before Class III rapids
12 miles
Lunch included
On the Lower "Gorge", your trip begins with easy Class II rapids, the perfect warm-up for the Class III whitewater that waits downstream. Before we get to the big stuff, we break for a delicious riverside lunch. After lunch, we're back in the rafts, paddling the Class III whitewater of the "Gorge". Our Class III challenge begins with Fowler's Rock Rapid and culminates with rapids like Hospital Bar and Recovery Room. Any trip through the rapid-filled "Gorge" is an eventful one! Reaching Folsom Lake in the late afternoon, we float to our take-out.
The itinerary above may be altered due to a range of variables, including river flow levels, water release schedules, time of year, and other factors.
Contact us if you have any questions.
Class III rapids followed by a float
9 miles
Lunch included
The whitewater action on Upper "Chili Bar" starts just around the corner from put-in with Class III, Meatgrinder Rapid. The Class III whitewater keeps coming at a fast pace until we reach our last Class III rapid of the day--Troublemaker. After Troublemaker, we break for lunch in the Marshall Gold Discovery State Park. Having filled our bellies, we raft the final three miles through an easier Class II section to our take-out in Lotus.
The itinerary above may be altered due to a range of variables, including river flow levels, water release schedules, time of year, and other factors.
Contact us if you have any questions.
"I organized this rafting trip as a family and friends event to get together and shred some rapids. The tour guides were very knowledgeable about the rapids and the flow of the water. Not only did my group have a blast going down the express upper chili bar, but we are already planning on doing the next trip for next year. I would definitely recommend this rafting company to anybody wanting to have some fun in the American River."
David from Yolo
Start here to find the best possible deal for your next California whitewater rafting adventure. Please note that only one discount can be applied per person and must be mentioned at the time of reservation.
There are a variety of discounts for group rafting trips. All types of groups are welcome!
Youth 17 years or younger receive a 10% discount on any trip on any date!
You earn a FREE day of rafting with our exclusive Frequent Floater Program!®
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You may also be interested in the following product(s)
Starting at: £125.00
Starting at: £125.00
Claire Gaudion Beach Shell rug.
Claire's Beach Rug collection is a stunningly woven, modern flat weave in a range of neutral colours. Each Beach rug is handwoven by master weavers in high quality wool. Each rug is reversible and highly durable making it a perfect choice for busy interiors. Available in three neutral colours - gris, shell and stone.
Handmade in Germany, using traditional weaving methods. Shuttle looms are used to hand weave the warp and weft threads together creating a richly tactile rug that serves both aesthetically and functionally.
Bespoke made to order sizes are available to order. Please contact us for bespoke sizes.
Each rug is custom made, and delivery is approximately 6-8 weeks.
Pile height - 6 mm Approx
Pile Weight - 2 kg /m2 Approx
Colour - Shell
Content – New Zealand Wool / Viscose
Style – Modern / Designer rugs / Flatweave
Construction – Shuttle Loomed
Origin - Germany
Claire Gaudion's contemporary rugs offer a variety of intricately crafted patterns, weaves and textures, each with a unique story, steeped in tradition in both their design and manufacture.


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This is by far my favourite tonkatsu place in Singapore. My family used to love Tonkichi but I remember C constantly telling me to try this place out a number of years back. I can't be satisfied with any other tonkatsu brand anymore.
The pork and oysters are so succulent and the occasional mentaiko or croquette that we order hit the spot.
The free-flow cabbage is normal, but the endless supply of quality Japanese brown rice and tonjiru soup is what keeps me coming back.
Tonkatsu by Ma Maison
Address: 333A Orchard Road, #02-35 & #02-36 Mandarin Gallery, 238897
Mon-Fri: 11am-2.30pm, 5.30pm-10pm
Sat-Sun: 11am-10pm


text: This module will examine the historical and contemporary place of Latin America in the world system through issues of political economy, cultural identity and international relations. The module will explore dependency, modernization and marxist theories, the legacy of European empires, and the independence movements of the 19th century. It will then consider the more contemporary phenomena of a contested Pan-Americanism, exceptionalist theses for Cuba and Brazil, the evolving role of indigenous American societies and that of Latinos in the USA. The module will conclude with appraisal of the regional experience of neo-liberalism and the reactions to it on continental and international planes.


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VW Campervan to Ile de Re, France, with Vango Kela AirAway Awning
One of my all time favourite campsites has to be Camping des Dunes in Le Bois Plage, Ile de Re, France. Ile de Re is connected to the mainland by a cool 3km bridge which makes it easy to get there with all your camping gear.
We packed our trusty inflatable Vango Kela AirAwning which we used with a T4. Based on AirBeam technology, inflatable drive-away awning makes pitching incredibly easy and gives great flexibility once you have pitched and inflated your awning. Need the van for a trip further afield? Simply detach the awning from the campervan and vrooom... drive-away!
Many of the pitches in Camping des Dunes are lined with trees offering you shade from the heat of the sun, but they also offer sunny pitches too. As they say on their website the beach is just a stone's throw away and the dunes provide shelter from the sea breeze. You can fall asleep to the sound of the waves and wake up to fresh croissants and coffee (depending on how well trained your camping companions are).
Ile de Re is a great place for all holiday makers to go. Whether you're camping as a couple or as a family there's plenty for everyone to do. The fantastic network of cycle routes makes exploring everything the island has to offer a real pleasure.
Although there was the cost of the ferry and the driving time, we were delighted about how cheap our camping holiday in this luxury holiday location was.
At Camping des Dunes you can camp, drive-on or rent a caravan. Taking or hiring bikes is a must. On the day that it rained, it was easy to hop into the van, detach from the awning and head back over the bridge to the fantastic aquarium in La Rochelle. The ground level fish tanks made it a paradise for a crawling tot!
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The intention for today is Clarity.
Today, the intention is to become one with clarity. May a clear heart and clear mind drive our thoughts, feelings and actions. May we feel through the depths of clarity and have a vast vision with vibrant dimensions of clarity.
Thank you Clarity for showing us the way.
PS: A clear mind is like a glass water when all the dust has settled to the bottom of the glass, leaving the entire glass clear and pristine. May we invite that calm, clear nature of the mind into our experience.
The intention for today is Clarity.


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If you're new to Newport Church, or have been coming for a while and would like to meet our pastors and team, we'd love for you to join us this Sunday for our monthly New People's Brunch [catered by Sessions Sandwiches!], immediately following the 10am service!
To RSVP: click here!


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Alexis Bledel joined Elisabeth Moss for the premiere of Hulu's 'The Handmaid's Tale' Season 2 on Thursday (April 19) in Hollywood, California.
Like Jennifer Nettles, Alexis opted for a burnt velvet look from J. Mendel's Fall 2018 collection.
The actress is known for her love for girlie frocks in fresh colours, so this darker mood is a huge change of direction, but one that I found just as successful as Jennifer's outing.
Would I wear this dress in summer? No, but I love the end result thanks to the sleek styling which included Nicholas Kirkwood Lola Pearl sandals and a complementary clutch.
Credit: Vogue.com & Getty


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Blog By: Alli of Bramble Floral Design
Choosing the best blooms is something that happens long before the week of your wedding - it happens when you are browsing Pinterest and thinking through your dream wedding. It means taking care to either research what will be available, or trusting your florist to do that! Or event being flexible to look at your ideas and ask a few tough questions and be willing to make some changes.
There are a couple of key things to keep in mind for choosing gorgeous AND reliable flowers for your wedding:
The best blooms for summer bouquets are arguably always going to be whatever grows in your area at the time of your event. By far. They will be able to handle the weather best, and they will look appropriate and enhance the feel of the day. They will also be better for the environment because they won't have traveled so far to reach you! You may have no idea, but your floral designer should be able to guide you thought this part of the process. If you are having a destination wedding, I highly recommend working with someone local unless you have a lot of experience and knowledge of the local flower scene! Here in Portland we have a great summer flower scene, but you may not realize the ways it changes from June to August. In early summer the flowers have moved away from the spring pastels, but there area still a lot of light purples and blues, as well as a variety of whites, yellows and pinks. But a good deal of the warmer, richer, darker colors have yet to bloom. Your burgundy flowers might be a bit limited. Also in early summer the flowers are a little bit softer and more delicate. Thankfully we usually don't start feeling the heat till mid July here, but if you're worried about a freak hot weekend, stay away from those hydrangeas! They don't turn sturdy till later July or August. The later summer flowers here are used to our warm, dry summers and are often pretty reliable. Roses, dahlias, later blooming hydrangeas, and all sorts of other things can stand up to quite a lot of heat. Over the course of the summer, a number of alternative flowers start blooming that tend to be super tough like grasses, grains, and herbs or veggies that have gone to seed. They can add some of that super delicate, light, airy feel you might want without the fussy or floppy side affects.
Or if you are thinking of stepping outside the box of where you live or where your wedding is located, and you have a summer wedding, my recommendation is to think hotter than where you are. Like tropicals! They are used to sun and hot weather so they are so helpful for summer weather weddings. Think blooms like proteas, orchids, ginger, or anthuriums.
Like I mentioned above, the colors change not only from season to season, but even within the summer season. Color is often one of the biggest issues I come across as a floral designer who primarily works with local ingredients. The seasons really dictate the color palettes we work with in a big way, so some trendy colors may not really be blooming at the time of your wedding. Or your main palette might be pretty different than the season. If your wedding is "winter but not wintery" (or insert whatever season you're choosing), be aware that you may want to discuss options that are seasonally available that would compliment your look. And not all flowers come in all colors! So we can't necessarily always switch out an in-season flower option and find it in the same color. I like to approach the given colors of a wedding and work them in to the flowers, but not duplicate or match them exactly. It creates a more natural effect, while highlighting what you'd like highlighted, and bringing added depth. For summer, we usually have access to a big range of color and the biggest selection, but that doesn't mean everything is available.
This is not always what first comes to mind with really stylish or natural looking bouquets, but there are reasons why a lot of old, traditional flowers were used as much as they were! They could take a beating! Super old school bouquets are often kind of sad or lame looking today because we have access to so much gorgeous variety, so I'm not saying you should do something like your mom's bouquet from the 70's, but slipping in just a few traditional flowers can highlight their beauty and make sure your bouquet stays looking fresh. Flowers like carnations (making such a comeback!), little asters or mums, or roses (we have so many more amazing varieties now that also hold up well!) are really hardy and can look great.
Don't let the summer heat scare you away from creating your dream bouquet! I hope these tips have helped, whether you're looking for wedding pieces, or flowers for your home.


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First things first: the Xbox One X update has arrived for Destiny 2 and it brings all the pretties. It looked pretty good before the patch. Now? Now it looks better than Doom or Wolfenstein 2. Bethesda has some work to do.
Upon starting Destiny 2, knowing what kind of nonsense I was getting into, I resolved to play until it either forced me to play well with others or just stopped being fun. Neither has happened yet and I am pleasantly surprised. There are random co-op events that pop up in the world and you can either join in and get a share of the loot or just walk past, wishing the other guardians good luck. I have taken both paths and, while I am loath to admit it, the pick up co-op worked. All the fun of shooting bad guys together with none of the baggage. No looking for groups, no milling around afterward splitting up the drops, the event ends and everyone walks away.
Sci fi FPS one night stands.
It does get annoying when a community event pops up in front of my quest location but they resolve quickly enough that it hasn't been too much of a problem. Sometime just being in the vicinity when it resolves gets you a (small) share of the rewards.
The action has more than made up for the threadbare plot. I may not really care about the the guardians or the invading army intent on 'stealing the light' before blowing up the sun but moving through the environments and killing their inhabitants is a good time. Loot drops are regular enough that I do not get tired of my weapons. New skills unlock more slowly but I have not used anything from my first subclass anyway so that hasn't bothered me.
Destiny 2 is a good shooter that I know is going to turn on a dime when the solo portion of the game is complete. It is going to go from 'this is fun' to 'fuck this noise and the grindy horse it rode in on' so fast that the servers will wonder why there is dust cloud where why level 20 titan used to be. At least Activision threw me a few scraps to enjoy before locking the rest behind game play walls that I do not have the patience or social skills to surpass.
Friday, December 8, 2017
The good before the terrible
Posted by chamberlain at 11:46 AM
Labels: Destiny 2
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Grey Matter
Grey Matter
115.00 150.00
A re release of our graphic pattern, Grey Matter. This pattern was once a lithograph made 10 years ago. Still a classic because of its timeless circle pattern and beautiful slate color. As always, our scarves are the softest cashmere and wool blend. Light weight and warm. They are great for travel, to get cozy by the couch or to wear out during any occasion. Hand loomed and hand silk screened by a family in Nepal. Sustainably and ethically sourced.
50% Cashmere 50% Wool
Hand Made in Nepal
36" x 36"
Please Note: Due to the nature of the printing and dying process all scarves may slightly vary, making each piece unique in its own way.
Add To Cart


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Hey everyone! Just wanted to share with you that the new Susquehanna Style Mag is out. Be sure to head to your local Barnes and Noble or anywhere that carries this issues as it s filled with wonderful wedding resources. Another reason to pick up a copy is because I was interviewed for wedding tips and trends for 2009! I am so excited. Be sure to check out the article Effortless Elegance. We also have a new ad in for the Best of Weddings Bridal show to take place this April! Get your tickets in advance by clicking here !
The picture featured above is actually one of my past brides who used Ecofetti for her grand exit from the church! Very eco-friendly :)


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I was going through the books on my bookshelf yesterday looking for something to read and I came across my Jeff Galloway Half Marathon Training book that I bought years ago.
I bought this book years ago before I even started blogging. I guess I have always had a desire to run a half marathon, it's just that my body doesn't like being cooperative.
Galloway's method is to incorporate scheduled walk breaks into your running – including during the actual race. The ratio is depends on your speed – so, for example, you run ten minutes and then walk one minute.
I personally have mixed feelings on walk breaks. Of course, I do take walk breaks while running especially when my hip/glute start bothering me. I take them when I need to, not exactly scheduled.
But here's the thing with me and walk breaks – I might be running for awhile and then take a short walk break. I'll start running again and get tired. Then I'll think well, I've already taken one walk break, I might as well take another.
Then I'll start thinking, well, I've already messed up my running with a few walk breaks, I might as well take a longer break. And before you know it, I am taking too many walk breaks.
For me, it's better to not even take the walk breaks in the first place – my mind gives up before my body does. It's all mental. I feel like I need to walk even though I'd be fine if I kept running. Running has always been hard for me and something that I struggle with, so sometimes I'm ready to throw the towel in early.
I have to get through that mental place that tells me to walk and just keep running. But like I said, I think walk breaks are great and really can work for some people. For me, they just give me an excuse to keep walking.
The longest race I have ever run was a 15k – 9.3 miles. I wasn't particularly fast, but I was so proud of myself because I didn't take one single walk break. I had never done that in training and was happy that I was able to run the whole thing. That's a pretty good accomplishment for me because running is hard on my body and I usually have some kind of pain or injury.
I didn't even walk through the water stations because that would give me an excuse to add more walk breaks.
I know that some people can run far distances without walking or even maintain a fast speed and be fine, but I can't. I have definitely improved my running over the last couple of years, but I will never be fast. And honestly, I don't think that's what truly important. For me, it's more about getting off the couch, being active, having fun, running races with my family, and enjoying it.
Of course, I would love to be faster (who wouldn't!) but I have accepted that I am doing what my body lets me do!
Wow! That was a lot more thoughts and feeling than I planned on typing
Today's Workout
- 5 miles treadmill
- Stretching
This morning, I ran five miles on the treadmill. I ran three and then had to add in a few walk breaks for the last two miles.
However, they weren't walk breaks because I was mentally giving up, they were walk breaks because I haven't ran five miles in quite a while and my hip was hurting and I knew I needed a little break.
After I finished five miles, I made sure to stretch my hips and glutes.
Between running and stretching, I burned over 700 calories.
Tomorrow morning, I am teaching my first BodyPump class. I am nervous beyond belief because it was last minute and totally unexpected. The normal BodyPump instructor hurt her back and I am the only one available to teach the class.
So, I will be teaching completely alone and I don't even know how to work the CD player and mic. Should be fun times. Wish me luck.
Have a great afternoon!!