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Mike Keneally On Riding The Lightning
"THE SINGLE MOST IMPORTANT THING I TOOK AWAY FROM my time with Frank Zappa was fearlessness," says Mike Keneally. "I was with him in the late '80s, and at that time there were a lot of hard rock and metal guitarists who were composing every note they played onstage, and stringently rehearsing every gesture, so that there was nothing spontaneous happening. Something I appreciated at the time—and that I appreciate more and more as I get older—is that when Frank was improvising solos, he was always thinking like a composer. Even though his solos were totally improvised, there's a sure handedness that came from being a brilliant composer that permeated every note. There's the sense that the sequence of notes and events in his solos were inevitable, and it's only because Frank was there riding the lightning at the right time that they got to be something that the rest of us could enjoy.
Mike Keneally (left) with bassist Bryan Beller.
"I try to do the same thing when I'm improvising onstage. I try to process the information that the music is giving me, the energy that the audience is giving me, and the combination of those things. What just happened? What did I just play? What's the right thing to play now to develop what just happened? All those factors combine and somehow reveal to me which note I'm supposed to play and precisely the way to play it. And when it happens right, that's when I feel like I'm doing my job properly. I'm receiving messages from somewhere, and being a good worker bee and doing what I've got to do to make things come out the way they are supposed to. It's a happy, happy thing.


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Effort and defense make NC State go. The Wolfpack has to have both at Notre Dame.
NC State's Kevin Keatts talks about loss to Wake Forest
After a close loss to Wisconsin in November, N.C. State coach Kevin Keatts said his team would learn from it and get better.
He was right. N.C. State won seven straight after a 79-75 loss to the Badgers on Nov. 27. The Wolfpack needs to repeat that history lesson after Tuesday's disappointing loss at Wake Forest.
No. 17 N.C. State (14-3, 2-2 ACC) travels to Notre Dame on Saturday (2 p.m., WRAL) hoping to bounce back and get on the right side of .500 in league play.
If N.C. State plays like it did in the first 20 minutes of Tuesday's 71-67 loss at Wake Forest, that will not happen.
If the Wolfpack can replicate its effort from the final 20 minutes, then it will have a good shot at knocking off a banged-up Notre Dame (11-6, 1-3) team in South Bend, Ind.
The difference between the two halves? Defensive effort. N.C. State was too passive in the first half against the Demon Deacons. The Wolfpack didn't make Wake work on offense. It was too easy for the Deacs to score and N.C. State went through a 12-minute stretch without forcing a turnover.
Against a team like Virginia that values the ball and doesn't turn it over that's to be expected. But N.C. State should have been able to turn the pressure up on a struggling Wake team.
Instead, N.C. State's lax defensive effort gave Wake some early confidence. The Deacs shot 55.6 percent and scored 42 points in the first half.
Compare that to 32 percent and 29 points in the second half, when N.C. State erased what was once a 22-point deficit.
There's a connection between N.C. State's defense and its offense. When the defense is working, either in the press or halfcourt, it creates turnovers and easy baskets.
N.C. State's identity, in Keatts' second season, has been as a deep team that plays hard, even when down. N.C. State has trailed in the second half in all of its ACC games and by double-digits in three of the four games.
"I know my team is going to fight," Keatts said. "Everybody knows we play hard and we won't lay down."
Markell Johnson's status
Effort is essential because N.C. State does not have a decisive talent advantage over any ACC other team, even with junior guard Markell Johnson. And without Johnson, the most talented and athletic player on the roster, the margin of error is even smaller.
Johnson, who missed the Wake loss with a hip injury, might be out for this game as well. Keatts described the status of Johnson, the team's second-leading scorer, as "day to day."
What N.C State was able to get going in the second half against Wake was its defensive pressure. It started to make the Deacs work and even though the Wolfpack didn't create many turnovers, it was able to speed the game up.
And that started to translate on the offensive end. N.C. State's first-half effort, 29.7 percent shooting and 27 points, was often one pass and a shot, usually a 3-pointer.
N.C. State was 1 of 14 from the 3-point line in the first half, mostly against Wake's zone.
"Our defense tends to struggle a little bit when the ball is not going in the hole," Keatts said.
Shot selection
N.C. State started making more shots in the second half and the defense followed. The Deacs used more man defense in the second half and N.C. State started to attack the basket more. That helped.
N.C. State shot 44.4 percent and scored 40 points in the second half. Shot selection can explain some of the improvement in the second half.
N.C. State has been one of the better shooting teams in the country this season but that's partially a product of the level of competition outside of the conference (the strength of schedule ranks No. 351 in the country, according to KenPom.com) and the other part is shot selection.
In all games, N.C. State is shooting 55.9 percent on 2-pointers (407-728) and 38.2 percent on 3-pointers (145 of 380). If you break that down by ACC play, the numbers (not surprisingly) go down.
In four league games, N.C. State is shooting 48.9 percent on 2s (87 of 178) and 29.9 percent on 3s (32 of 107).
To break those 3-point numbers down another step, guard Braxton Beverly is shooting 37.1 percent (13 of 35) in league play and the rest of the team is shooting 26.8 percent (19 of 72). Against Wake, Beverly was 3 of 10 from the 3-point line and the rest of the team was 3 of 19.
"I thought we took some ill-advised shots and didn't put ourselves in the best position to win," Keatts said.
Good shots start with good defense and the right effort.


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There's nothing like clothes on the line. Nothing like the smell of sun-dried clothes on your body, nothing like seeing the wind do the work of your dryer for FREE. There's also the satisfaction of knowing that less energy is being used to keep the household running. Well, more of my energy was used, but I guess that's what I'm all about these days. More of my personal time and energy, fewer non-renewable resources used to make my life good. I am a completely renewable resource each morning, so it works out fine.
I don't have enough space for a permanent clothes line, so I decided to pick a solution where I can dry clothes a load at a time and then take down the line. I needed a big enough line to hold roughly what you see above and I also wanted a line that could completely hide but be accessible whenever I needed it. No hitching up something complicated every time. I hit upon a three eye-hook, carabiner solution.
Laundry Hanging Tips
Tip #1: Don't hang things from the top of the garment. Drape about 3 inches of the bottom of the t-shirt or the pants cuffs over the line and pin. This puts the heavier part (usually including the sleeves or waistband) at the bottom, pulling wrinkles out.
Tip #2: Double up. It dries in about the same time.
Tip #3: Don't put wooden pins directly on delicates. They snag. Hang a towel or hankerchief over the *item* and pin that way. (This has the secondary benefit of keeping your underthings private, in case you care about those kinds of things.)
Tip #4: Get acquainted with the neighbor's barbecue schedule. Nothing is worse than freshly line-dried clothes…smelling of ribs.
I'm committing to dry every load on the line this month and I'm going to check my energy bill to see if the word on the street is true: apparently you can save 20% in energy costs by drying your clothes on the line.
The first load, hung at midnight with a flashlight, was a delight. The cold laundry draped across my arm. The rough feel of clothespins held in my mouth. The interesting work of making sure everything fits, layering like colors, and hiding underthings beneath larger, less delicate items. The unmistakable connection to a shared past of women who made these same motions, the same bending and reaching and pinning and heaving through necessity, not choice, over the generations.
We'll see how delightful the rest of the loads are when what used to take 30 seconds to load in the dryer takes 15 minutes to hang on the line.
Modern conveniences mostly are designed to save us time, and what occurs to me is that saving one resource (like money or non-renewable energy) sacrifices another (like time). But what I lost last night in time I made up for today in money–hopefully my energy bill will be lower. I also have the satisfaction of knowing that I didn't waste resources that can't be renewed. And, of course, at 5:30 this morning I stumbled outside, remembered the midnight clothesline episode, and plunked down with my coffee to relish the moment. Feeling connected to the air and the sun and how useful and good they are…priceless.
Experience it for yourself here:


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We're back again with our friends at Empirical Brewery Tap Room (1801 West Foster Ave)! We'll be kicking off our NEW BBQ slider menu along with our Handcrafted DYN-A-MITE Mac that Y'all know and crave from 3:00 pm till 7:00 pm!
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Recipe for Autumn Balance
Below is a recipe to bring your body to balance in autumn. These foods will strengthen your immune system as your body becomes more susceptible to illness with the changing weather.
Butternut Squash Soup
• 1 large butternut squash • 1 medium onion • 2 cloves of garlic • 1 stalk of celery • boiled chicken meat • salt, pepper, cinnamon, nutmeg
If you have a blender, blend the squash until smooth for a puree-style soup. If not, you can chop up the squash instead.
Begin by chopping up all ingredients and boiling the squash in a large pot. After the squash is mostly cooked, add the vegetables and chicken to the pot. Simmer the soup for a few minutes. When the soup is done, add spices as desired.
Butternut squash soup is not too difficult to make and contains nutrients like vitamin A to help protect your body from the upcoming flu and cold season.
Sources: http://www.chinahighlights.com/travelguide/chinese-food/medicinal-cuisine.htm


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Little Rock, AR 72216
Telephone: 501-313-4962.
Residential Lease
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at this site is deemed reliable but not guaranteed and should be independently


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Irish tech companies get set for Mobile World Congress
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Foldable phones and 5G will be among the key talking points at Mobile World Congress in Barcelona next week, the largest annual global gathering for t(...)
Storyful uses tool to monitor what reporters watch
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Eight technologies that are changing education
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I have started reading books again. Printed copies, I mean. Pick them up, thumb through them, read the blurb, put them down or take them to the(...)


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This is a crochet fundamentals workshop to open up the world of crochet and amigurumi to you! This workshop is for total beginners who have never crochet before. You will have a general idea of yarns and crochet hooks, and experiencing how crochet is like before committing into a serious relationship with amigurumi and other crochet derivatives. Left-handers are welcomed. Students will walk away with basic crochet knowledge and a crochet bracelet.
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Do chains and single crochet to form a simple bracelet.
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Emma Jory
Emma's passion is helping mums stay fit and healthy during pregnancy, empower them for labour, and return safely to exercise after childbirth.
She is an Internationally certified Pilates, yoga & barre Instructor with over 16 years teaching experience. Specialising in Pre & Post Natal, Diastisis Recti Recovery, Pelvic Floor Health & Myofascial Release (by The Centre for Women's Fitness). She is also a certified Health Coach.
Emma has trained many well-known celebrities and worked alongside some of Australia's leading physiotherapists, osteopaths and chiropractors to rehabilitate clients. She is the former owner of Emergy Pilates Lounge, a successful boutique studio in Sydney, which was the first location in Australia to pioneer the now popular ballet barre. She also hosted regular STOTT Pilates Teacher programs at the studio.
Emma travelled throughout Australasia as a teacher trainer, educating other instructors, and over 4 years ago, sold her studio to move to Malaysia with her husband. Her passion for Pilates lead her to establish ePilates Online, a unique online Pilates Studio that enables her to help her clients all around the world, through her online teachings.
Her real satisfaction comes from seeing the amazing results she gets with her postnatal clients. She loves watching how well her clients recover from childbirth after training them throughout their pregnancy, plus using the Malaysian Confinment practices and Postpartum exercises.
Emma truly believes in a holistic approach to health and movement and enjoys delivering workshops, speaking at events and wellness festivals, as well as hosting retreats throughout Asia.


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The question everyone wants to know the answer for! What's the best way of preventing altitude sickness? I have done numerous high altitude treks. One common theme that everyone asked me about on all my hikes was
'Did you suffer from altitude sickness?'
It's a great question because hiking at high altitude affects different people in different ways. And each trip I have learnt a bit more about how my body copes with trekking to some crazy high points around the world.
Table of Contents
- 1 When Does Altitude Sickness Occur?
- 2 Top Tips for preventing altitude sickness
- 3 Preventing altitude sickness – Stories from Bloggers
My first high altitude trip was hiking the Inca Trail in Peru over 'Dead Woman's Pass' at 4,200m (13,780ft). I have also summited Mount Kinabalu, Malaysia, Morocco's Mount Toubkal and in December 2017 I completed the Annapurna Circuit, Nepal.
But my greatest high altitude achievement was summitting Mount Kilimanjaro, Africa's highest mountain at a massive 5,895m (19,340ft).
At the beginning of the trip, I didn't suffer from altitude sickness. But on the way to the summit, I had a headache and felt sick. This resulted in finding a big rock to throw up behind half way up. To be honest, afterwards I felt better and it didn't stop me from smiling when I reached the top! But if I had known some tips for preventing altitude sickness I'd like to think it would have been a more enjoyable hike!
Read about my Mount Kilimanjaro hike here
When Does Altitude Sickness Occur?
Before I talk about preventing altitude sickness, let me first explain what is classed as high altitude?
Up to 1,500m (4,900ft) = High
1,500m – 3,500m (4,900ft – 11,500ft) = High Altitude
3,500m – 5,500m (11,500 – 18,000 ft) = Very high Altitude
Above 5,500m (18,000ft) = Extreme high altitude
And just to give you an idea the highest mountain in the world, Mount Everest in the Himalayas is a staggering 8,848m (29,035ft). Who wants to climb that? Well, not me, its way to high and far too expensive.
Top Tips for preventing altitude sickness
Here are my top tips for preventing altitude sickness. But if you want to know more about how altitude can affect you then keep reading to hear stories from fellow hikers.
- Drink plenty of water. Keep hydrated. (No alcohol or caffeine).
- Take paracetamol (or equivalent) for mild headaches.
- Loss of appetite may occur but remember to keep energy levels up by eating regularly.
- Spend extra time (where possible) acclimatising so your body adjusts to the height.
- Try local remedies – (Coca tea in Peru, hot chocolate in Hawaii and Sea buckthorn juice in Nepal).
- Less oxygen can cause a sore throat so pack some cough sweets.
- Walk slowly to allow your body to acclimatise. (Even if you are super fit still walk slowly – AMS can affect everyone)
- Trust your instincts and keep your guide informed. Never risk your health.
Preventing altitude sickness – Stories from Bloggers
Because altitude sickness, (known as acute mountain sickness – AMS) affects everyone differently I have spoken to some adventurous travel bloggers about their experiences. Read about their epic adventures, how high altitude affected them.
And some great tips for preventing altitude sickness to conquer their challenges around the world.
Climbing Cotopaxi Volcano, Ecuador
5,897m (19,347ft)
By Ashlyn at The Lost Girl's Guide to Finding the World
One of the most difficult things I have ever accomplished was summiting the 5,897m (19,347ft) high Cotopaxi – an active volcano in Ecuador. It's the second highest summit in the country and home to one of the few equatorial glaciers in the world. And it's also notorious for hikers to suffer severe altitude sickness on the trek with less than 50% of those who try actually making it to the top.
The hike takes a day and a half, with the majority of the expedition occurring through the night when the snow and ice are most stable. I suffered from a major headache, lack of appetite and felt out of breath the entire journey. Each step was a shuffle as I put one crampon-covered boot in front of the other through the snow in the dark.
I experienced an avalanche less than 100 metres away while climbing and watched another volcano erupt while at the summit just after sunrise. It took a lot of mental determination and physical tenacity to complete the trek but I'm proud to say I was able to battle past altitude sickness to achieve a personal goal.
Ashlyn's Tips for Preventing Altitude sickness
- The trick for preventing altitude sickness was to keep going, not stop in the cold and to force myself to eat.
Follow more of Ashlyn's amazing adventures on Instagram
Hiking Mauna Kea, Hawaii
4,205m (13,798ft)
By Justine at Wanderer of the World
When booking a trip to Hawaii, it is a must to visit "The Big Island". There are amazing views from the top of the infamous Mauna Kea mountain. Home to the world's largest astronomical observatory and more than a dozen industrial telescopes. At an incredible 4,205m (13,798ft), Mauna Kea may not have the highest summit but it's actually the tallest mountain in the world. There is another 6,400m (19,700ft) worth of mountain below sea level!
Based on my experiences, it's really quite difficult to avoid altitude sickness completely. Certainly, at 3,962m (13,000ft) up Mauna Kea mountain, altitude sickness can take a hold of you very quickly. One member of our tour couldn't make it past the visitor centre at 2,743m (9,000ft) as his altitude sickness was so bad. For me, the sickness was nothing more than feeling a little queasy, but others can experience really bad headaches and shortness of breath.
Justine's Tips for Preventing Altitude sickness
- My top tips to help prevent the feeling of altitude sickness when visiting Mauna Kea would be to acclimatise yourself at the visitor centre before venturing on to the summit.
- The best way to do that is to take a short walk and stay at this height for at least 1 hour, before returning down.
- I also find that you can speed up your acclimatisation by drinking hot chocolate – I have no idea what's inside cocoa but trust me, it really works!
Follow more of Justine's adventures on Twitter
Read next: 15 reasons to trek Morocco's Mt Toubkal
Reaching the High Altitude Gokyo lakes, Nepal
4,700–5,000m (15,420-16,400Ft)
By Ellis at Backpack Adventures
"Nepal is like my second home country, I spent two years there as an expat. I love the mountains so my choice to live and work in Nepal was obvious. Whenever I had a holiday I went trekking in the mountains and I learned how unpredictable the effects of altitude can be.
In Langtang, when I walked for three days to Kyanjin Gompa at 3800m (12,468ft) I had no problems at all. But in the Annapurna's the altitude sickness always hits me with a slight headache.
Last November, I went back as a tourist to Nepal to the Everest region. I was curious to know how the altitude would affect me there. To give my body enough time I walked in from Jiri and included enough acclimatisation days.
The problems started in Tengboche where I developed the famous Kumbu cough. After witnessing the Mani Rimdu festival we headed up to the Gokyo lakes, situated 4,700–5,000m (15,420–16,400ft). The higher we got, the drier the air and my cough only got worse until I sounded like a seal.
One way your body adjusts to the height is by peeing, so my sleep was interrupted by frequent bathroom visits and vivid dreams. Apparently, something that is common at high altitude. I was never this much affected by the altitude, but despite the discomforts, I made it to the Gokyo lakes. Seeing the clear blue water amidst the peaks of the Himalayas was all worth it." Ellis
Follow more of Ellis's adventures on Instagram
Jungle Inca Trail in Peru
4,300m (14,108ft)
By Meghan at The Traveling Teacher
"Before starting our trek to Machu Picchu, I knew altitude would be an issue for me. The highest point on the trek was 4,300m (14,108ft)! I had experienced altitude sickness before in Colorado, I knew what to expect and arranged medicine from my doctor in advance so was feeling good about the trek.
However, we only took small packs on the trek and left our big bags at the hotel we were staying at. This meant leaving some things behind. I accidentally had put my medicine for altitude sickness in my big pack so left for Machu Picchu without it.
As soon as I realised, at first it made me really worried – I needed it! Then I remembered all the research I had done about altitude sickness. I took some Advil, bought an extra bottle of water and had a lot of coca leaf tea.
Coca leaves are loved by the Peruvians. They can be chewed or made into a tea. And are the preferred remedy for preventing altitude sickness in the Andes. I took frequent breaks and went slow when I felt I needed to. By the second day, I forgot that I didn't bring my medicine and felt just fine!
Meghan's Tips for Preventing Altitude sickness
- My biggest piece of advice to prevent altitude sickness is to listen to what your body is telling you and use as many remedies as you can.
- If you think you need to slow down, slow down.
- Don't wait until you start to feel bad to tell someone there is a problem – be proactive and it will be fine!
Follow more of Meghan's adventures on Facebook.
Another trek that you can do to reach Machu Picchu is the Salkantay Trek which you can read about here.
Hiking to the Summit of Mount Fuji, Japan
3,776m (12,389ft)
By Eemma at Always a Gringa
Mount Fuji at 3,776m (12,389ft) is a quick hike in regards to high altitude trekking. It means taking altitude sickness precautions are much more critical. Most of the guides say that the ascent will take 5-7 hours and the descent around 3-5 hours. When I was looking at these numbers I naïvely thought that this hike was going to be easy and it really wasn't.
The ascent took us about 9 hours and the descent took us about 4 hours. It is a steep climb and I would recommend taking the time to get acclimatised and to enjoy the hike. You can sleep at the 5th station before hiking or you can stay the night at a mountain hut along the trail.
We trekked through the night along with the thousands of other hikers, in order to see the 4 am sunrise from the top. However, if I was to do the hike again I would choose to hike it during the day to take advantage of the beautiful views.
Eemma's Tips for Preventing Altitude sickness
- Having a good night's rest on the mountain makes all the difference when acclimatising.
- I would also recommend bringing a decent amount of water and snacks or at least bringing a good amount of yen to pay for some along the way.
Follow more of Eemma's adventures on Instagram
Read next: Best hiking destinations in the world
Have you done any high altitude hikes? What are your tips for preventing altitude sickness? Tell me about your experiences in the comments below:
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Comments (25)
What a great post. If I am honest, I am not much of a trekker but this is so helpful. I would like to do Kilimanjaro. Looks so cool!! You inspire me!!
I think all of these ladies are pretty badass for accomplishing this and pushing through the struggle and altitude sickness!
These hikes look so amazing!! And thanks for the tips, this is stuff I rarely remember in advance so it's good to know before you go!
Good to know that you have done all these high altitude treks. Great !!!!
I am not trekking kind 🙁 but reading about these always inspire me. I didn't trek but I spent 10 days in India's Ladakh region area and traveled between 3200 to 5200 M. It was a great experience.
Great tips! I'm hoping to do Nepal next year and will definitely take all your advice onboard, your travels look incredible!
Hi Becky,
How your post brings back memories, but fortunately only good ones!
We trekked to Everest Base Camp last November. One of the main concerns was indeed AMS. It is scary and people shouldn't ignore such symptoms. We were really careful with it, we actually changed our itinerary and added extra days so we could rest. We drunk 4-5 litres of water every day, but that happened gradually. And every night we took paracetamol. We Also made sure we walked very slow.
Trekking at high altitude is exciting and the views are superb, but there are serious and often fatal consequences.
WOW you have climbed to MT Kilimanjaro! That is our next one…I hope! 🙂
Telma @ Blank Canvas Voyage
I've never really been at any sort of altitude but have a couple of locations on my bucket list, so this is really useful to read. You only ever hear the absolute disaster stores, not the stories like this of people being moderately ill and how to handle it. Fabulous post!
I know the pain. When I was in South America I was many times exposed to high altitude.
An amazing post and very informative. I plan on going to Machu Pichu and I needed information like this. Thank You 🙂 Plus that's so amazing that you climbed Kilamanjaro. #goals
Coca leaves helped me so much in Peru with the headaches and low energy! But nothing stopped the bathroom problems. I wish someone had warned me about that struggle before hand!
I also threw up behind s rock in the crater on the summit of Kili. We spent the night at 19k… terrible Moment for my body 🙂
Thank you for such a detailed, resourceful post!
This is all really helpful. I have never been above 5000m, so i have no idea how my body would react.
I did climb mount Fuji, but we did it the slow way (sleeping at the 8th hut, then climbing to the top for the sunrise.) I think those extra few hours acclimatization made all the difference as none of us had any problems at all. Friends who climbed straight up through the night all seem to have worse experiences!!


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by ALP Coach Patricia Schwager
The winter and the holiday seasons are coming closer. Most of my athletes enjoyed their off season break sometime back in October or early November and by now it is time to be back in training for next season.
How do we manage to get back into training and build up for 2018 despite the holiday stress and possible dark, cold and nasty winter weather? It is time to come up with a plan! That's also why working with a coach year-round is important. A good winter training/ build-up is key to perform in 2018. Here are a few tips on how to make the most of the training during the winter and holiday seasons:
-Have a goal: as always, having a goal is more motivating. By now you should have thought about your 2018 goals or events. If not, think about a goal for 2018. It doesn't need to be a race. It can be an event, challenge or ride.
-Mix your training up with different activities, especially this time of the year. Some examples include: weight lifting/strength training, hiking, MTB-ing, cyclo-cross, running, yoga, snow shoeing, skiing etc. This will also help you to keep balance and stay motivated.
-Work on skills and weaknesses. Fall and winter time is a great time to work on your skills and weaknesses. There is no stress or pressure of having to perform in the next race or event and that means you can really focus to work on your skills and weaknesses. The more you work on it the more you will improve.
-Wear the right gear. Make sure you are wearing the right clothing for the dark, cold and wet winter weather conditions. Having the right gear vs the wrong gear will make a big difference. We highly recommend the winter bike clothing from Pactimo!
-Ride with a group. It is a lot easier to stay motivated if you meet up with folks for a ride or other activity. The ride and training goes by faster with good company!
-If you are in a time crunch with all the holiday activities: think about the holiday season and plan ahead. Let your coach know if you like to have a few days off to spend time with family, friends or for travel etc. Schedule 1-2hrs per days for yourself to get your training done and then spend the rest of the day doing holiday activities.
Happy training!


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If you've ever felt the pain of falling short from your expectations, this is for you.
Listen to the blog post if you'd like
Hi. I'm not sure how this post is going to come out but I am going to try. Here goes.
One year ago, I boarded a plane. I was "on fire" in every sense of the word from the outside looking in. I was over the half way mark in my first year of business and succeeding wildly. There was nothing you could put in front of me that I would not run through. I was fearless but afraid. Excited but exhausted. Successful but unstable.
On paper you'd think I had the secret sauce. Many people reached out, wanting to know what it was I was doing and how. It was flattering. And the expectation to keep growing and going was written on the wall. Everything seemed "solved."
But back to that plane last year. I got on it. Flew. And arrived to find myself in a chair, taking notes at a leadership retreat, meant to grow my mind, heart, and business. Half of me felt proud and radiant. The other (unseen) half felt broken and confused. Here's the thing about personal growth: the outside does its best to be a reflection of the inside, but if alignment is not existing in absolute truth, a crack will start to form. It's not a matter of if but when.
Like a rock splintering a windshield, hairline fractures existed within me and were spreading, and my outer growth only seemed to compound things, amping up the intensity. Woof.
I wondered, in the silent pauses, "What had I signed up for and gotten myself into?" But sitting there, I decided I was going to face myself like never before. That I was ready and that if I wanted to step fully into the next level of myself and my life, I had to undergo yet another change. I had to release my crutches for numbing and running. Soothing and disengaging from my truth. Hiding and squirming away, telling myself I would deal with it all another day.
Personal responsibility... it's not for the faint of heart when all you want to do is go around it, but the only way out is through.
One year later, here I am. My outside looks much different, from darker hair to a sweet baby bump. But what you don't see is what's changed the most. The inside. It's been quiet work. The daily sweeping of corners. The tidying of inner truths.
Sitting in the seat again this year, I had a moment of hot, frustrated tears. I rode the wave and peeked inside. I saw that I was only measuring what could be seen. My ego was crying out for validation and a pat on the back. I didn't get either, and instead, I carried the rocky thoughts and experience with me, inspecting it throughout the day over and over again.
It wasn't until a hot shower and a "download moment" that I fully realized what was going on, and I am going to share that here.
If you've ever felt the pain of falling short from your expectations, this is for you.
I realized that while it feels really good to be recognized for outer success, if the inner world is failing, that success will only be temporary. Like a dream home built on stilts, from a distance seeming grand, but a failing foundation causes more destruction under the weight of time. The deep, wise part of me instantly could see this picture. I understood, in what felt like 60 years shrunken down into 60 seconds, that God has delayed (not canceled) that shiny, visible success for homemade mortar, mixed with love and spread tenderly and evenly, connecting one brick intentionally at a time to another.
I let myself lay out both visions and versions (the one that I was living and the one I wished I was) out on an imaginary table, picturing them like to meals to choose from. I could see the ingredients were not created equally. I could taste the wisdom of long-term, sustainable success versus the flashy notes of immediate glory, and I knew, all was well.
Friend, in the last year, I've been building an inner foundation meant to weather any storm, and it honestly feels like a gift. I have changed, and the tuning fork I get to feel of being the wife, mother, leader, friend, and business owner I want to be to my core is the only proof I need to keep going and keep trusting.
Don't give up if you're in a valley, let's just keep walking together.
Don't worry if the work you're experiencing feels un-sexy or not fast enough, trust that it's the exact recipe you need.
Allowing ourselves to fall forward into grace and be the imperfect leaders in our lives is the mission.
I am with you and cheering for you, and want to remind you that it just takes one tiny pivot over and over again to turn an entire ship in a new direction. Here's my advice: Reach out, find others that want to grow in the good with you, and know that anything is possible. This new mama is living proof.
And while I'd love for this week's blog post to be perfectly shiny in the "everything worked out just like I imagined way", I realized that's silly! We are all dealing in the in-between of life. We all have expectations, right? The magic is reworking them to serve you.
Big HUG,
*This is part I of a two-part series I am really excited about because my mission is to continually take others on the journey with me, transparently. If this blog really resonated for you, be sure to catch what's coming from me next week! I will be sharing how I'm making my life work for me instead of the other way around. Sign up here to make sure you're on the list.


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If you've risked your life by running a full marathon(s) in gas-chambers of modern cities of 'civilised' world, here is your chance to push it a bit further in scenic Ladakh, by running 55 kms over Wari-La, a high mountain pass not yet infested by tourists who can't differentiate between Goa and Ladakh.
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In life you reach a point where you stop feeling... yes feeling anything. No pain, no fear, no anger, no joy, no disgust, no trust or mistrust, no anticipation, no surprise, no sadness, no thirst, no hunger, no depression, no hate, no love, no nothing. But you have to go through all of them and much more, literally to abysmally lows and higher than highest highs to get there. And then you suddenly realise that nothing matters. You and everything else around you is simply insignificant.
To know all about the 2016 edition of La Ultra - The High, listen to this special edition of Move-Mint running podcast.
Alex (Germany) & Dunya (Behrain), a couple changed by ultra running.
Dunya and Alex left behind an unhealthy life of well-rounded smokers, and picked up running in 2009 and ultra running in 2014. Now the changed couple are running La Ultra - The High for the second year.
Mark is a complete ultra runner having two extreme aspects to him, one that of extremely competitive athlete but on the other a monk of a runner. He's running 333km at La Ultra - The High for the third time.
Grant Maughan, an Australian, a seafarer, an ultra-runner, triathlete, surfer & general adventurer, also a participant in 7th edition of La Ultra - The High has come 6th (2016), 9th (2015) and 2nd (2014 & 2013) at Badwater ultra, besides winning the Iditarod Trail Invitational 130 mile race which qualifies him for 350 mile race next year.
Dariusz Strychaliski, a Polish participant in 222k at 7th edition of La Ultra - The High, was left in coma after a car accident at 7yrs of age. Today he runs ultras like no ones business even though his right side is partially paralysed.
At La Ultra - The High, I try to make a Dangerous event Difficult. But most humans suffer from the 'Immortal till we die' syndrome. Rules up there are for the safety of the runners. That is my first priority. I would never ever compromise on that.
Khirki to Leh... it needs to start somewhere, with someone. Thanks a million miles to all who believed in my crazy idea when there was nothing to show for it. The journey started in July of 2010. Now La Ultra - The High is a name to reckon with in Ultra running world globally.


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South America.
It's one of the most diverse continents in the world and a great destination for travelers of all types.
Two of the most popular destinations on the continent are Colombia and Peru. To give you a bit of background about my experience with the countries, we spent six months in Colombia in the first half of 2017 and spent four months in Peru.
To be honest, I ended up in the two countries because they were the cheapest destinations when I was buying flights (I'm sure many of you can relate) but in the end, I sincerely loved both.
However, when people are deciding to visit South America, Colombia vs. Peru is one of the most common comparisons. While I definitely recommend that you visit both if time allows, that just isn't an option for a lot of people. Let's take a look at which one might be for you.
Watch the video below or keep reading to find out!
Tourist Attractions
If you're a backpacker on a long-term trip, this one might not matter as much to you as it might for someone on a shorter trip. However, tourist attractions are fun for everyone, no matter what type of traveler you are.
During our time in Colombia, I found that tourist attractions weren't really that big of a thing. Some of the most popular are:
- The Walled City of Cartagena
- Anything Pablo Escobar
- Tayrona National Park
- Monserrate in Bogota
- Salt Cathedral of Zipaquira
- Medellin Cable Car
While there are certainly others, these are just some of the most common that tourists tend to visit. We spent most of our time in Medellin, though, where there is very little in the way of tourist attractions.
Walled City of Cartagena
After spending six months in Colombia, landing in Peru was like landing in a tourist wonderland. It seems like everywhere you go there are a ton of different options for tourists. I could list tourist attractions in Peru for days, but some of the most popular are:
- Treks to Machu Picchu
- The Sacred Valley
- Tons of different ruins
- The Nazca Lines
- Hiking Colca Canyon
- Rainbow Mountain
- The Islands of Lake Titicaca
- Huacachina Oasis
- Mountain climbing
- Santa Cruz Trek
And the list goes on.
There's really no question about who has the better tourist attractions since Machu Picchu alone blows away everything that Colombia has. If you're ready to go, click here to book your stay in Peru!
Colombia vs Peru Tourism Winner: Peru
The iconic Machu Picchu
Infrastructure is particularly relevant for those traveling long-term.
I'll start by saying that Colombia has a metro. That alone is something special in South America.
They also have nice shopping malls, high-quality medical care, modern highways, a range of grocery stores, and easy access to cheap flights ($45 USD round trip between Medellin and Bogota).
Peru isn't quite on that level.
While I love Peru, the infrastructure just isn't there yet. Although there are some cheap flights available, busses are the most common mode of transportation for most people, including tourists.
From what I've seen, the roads, malls, and grocery stores are all a little bit lower quality in Peru as compared to Colombia.
Colombia vs Peru Infrastructure Winner: Colombia
Rainbow Mountain in Cusco, Peru
Ease of Tourism
Like I said about Colombia, there just isn't a whole lot in the way of tourism. I think a lot of that is due in part to the fact that they are still coming out of one of the longest civil wars in modern history.
Having spent six months based out of Medellin, I can tell you that there aren't many options for people looking for tours. There are very few tourist agencies, and those that do exist are usually expensive. Most of the tourist stuff that you do in Colombia is stuff that you just do on your own.
In Peru, the tours never end. We spent two months in Cusco and didn't even get to all the tours that we wanted to do. You have several options for treks to Machu Picchu, Rainbow Mountain, the boleto touristico that gets you into multiple ruins and museums, the Sacred Valley, Huchuy Qosqo, and more.
That's not even getting into everything else in the country, like climbing mountains in Huaraz, visiting Lake Titicaca, and more. There's no question on this one.
Colombia vs Peru Ease of Tourism Winner: Peru
One of the most attractive aspects of Colombia for many is the thriving nightlife.
After spending time in Medellin, Bogota, and Cartagena, I can say that the reputation is well-deserved. Tourist hotspot Poblado in Medellin has the most active nightlife that I've seen all year, with bar crawls and craft beer and nicght clubs a'plenty.
In Peru, I've found the nightlife to be lacking a little bit.
Although there are a lot of great bars, night clubs, and breweries, I just haven't seen anything yet that even comes close to a Friday or Saturday in Poblado or Zona Rosa in Colombia. Drinks are also generally more expensive in Peru than they are in Colombia.
Colombia vs. Peru Nightlife Winner: Colombia
Huascaran National Park in Huaraz, Peru
Nature and Hiking
Before I went to Colombia, I thought that I was going to have easy access to all kinds of beautiful nature. Unfortunately, that just wasn't the case in Medellin.
Although it's a beautiful city, the only real option to escape city life is Parque Arvi. Of course, there are other amazing parks and hiking in Medellin, but I just didn't find it all to be as accessible as in Peru.
In Peru, going on anything from a day hike to an extended trek is super simple.
There are countless agencies willing to take you out and provide all the gear, and most of them are reasonably priced. We've gone on a trip just about every weekend that we've been in the country. From walking through easily accessible ruins to scaling 19,000 ft. volcanos, there's something for everyone in Peru.
Colombia vs Peru Nature and Hiking Winner: Peru
Although good food can be a little bit difficult to come by in certain parts of Latin America, you shouldn't have much trouble finding something decent to eat in either Colombia or Peru.
We spent much of our time in Colombia in Medellin, and there are several good international restaurants in addition to the local cuisine. Whether you want sushi, ceviche, charcuterie, or any other international dish, you can pretty much find it here.
As far as Peru goes, Lima is often mentioned as one of the best cities in the world in terms of food. Although you will find some excellent food in Lima (we certainly found some), your options are much more limited elsewhere in the country.
In terms of local cuisine, I found Peruvian food and Colombian food to be on about the same level. If you're a seafood person, you'll likely enjoy Peruvian food more.
In terms of overall good food (both local and international) throughout the entirety of each country, I found there to be more quality options available in Colombia.
Because I'm basing my opinion on overall food (and not Peruvian food vs. Colombian food), Colombia takes this one.
Colombia vs Peru Food Winner: Colombia
Working Remotely
Because of the relatively low cost of living and proximity to the United States, South America is becoming more and more popular for those pursuing (or living) a location independent lifestyle.
We've been working remotely for around two years now and understand what most people are looking for when looking for a place to settle in for a little while.
To that end, you'll likely find Colombia to be a better destination for you if you're looking for startup culture, better internet infrastructure, expat community, co-working spaces, etc. Although there is a remote working scene in Peru, the cost of living to quality of life ratio is a little bit better in Colombia.
Colombia vs Peru Working Remotely Winner: Colombia
The sprawling city of Medellin, Colombia
Many people who have never visited South America are often hesitant to visit the region due to the perceived level of violence. Although serious problems remain in several parts of the continent, Colombia and Peru have both done an excellent job of ensuring visitors to the countries remain safe.
Unless you're purchasing or selling drugs, seeking out prostitution, or engaging in other illegal activities, the areas that you'll likely visit in each country remain very safe for tourists.
The most serious danger that you'll face in either country is the lack of laws on the road. People drive like maniacs, and you can never be sure that your tour bus operator really cares about anyone's safety as they're driving alongside cliffsides and mountains.
Either way, you'll be fine as long as you follow your common sense.
Colombia vs Peru Safety Winner: Tie
Cusco, Peru
Overall Winner in Colombia vs Peru…
Although we end up pretty close, I weigh some of these categories a bit heavier than others.
For me, the outdoors and ease of access categories weigh heavily, and for that reason, I choose Peru over Colombia as the better destination if you're looking for a vacation or just traveling.
If you're someone who wants to have a wide range of activities at a very reasonable cost, there's no question that Peru has more to offer than Colombia at this time.
With that said, I do prefer Colombia as a place to settle down a bit more and live a more normal day-to-day existence. Both countries are great, it just depends on what you're looking for on your next trip!
Ready to go? Compare flight prices on Skyscanner to find the best deals and then click here to book your stay in Peru!
Still not sure which country you want to visit next? Explore the Country Comparison series to see how Peru stacks up against Mexico, read the Mexico vs. Colombia breakdown and so much more!
14 Comments
- Sara on December 11, 2017 at 4:16 pm
Hi! I am a blogger myself and looking to spend a month either in Peru or Colombia. My goal is to stay in a beach for a week, another week discovering amazing nature places and then I'll need to settle down for another two weeks in a nice city with a nice co-working space, or at least peaceful cafes to work from. With this in mind, which country would you recommend? Thanks 🙂
- Carol on December 18, 2017 at 6:14 pm
Hi! did you travel to both in the same trip? I want to be able to squeeze both destinations in a single South America trip. I already did Chile, Mendoza and Buenos Aires in Argentina. I want to next time cover Colombia and Peru so wondering if you did travel to both, how did you get from one to the other in an easy but not too expensive way.
- Durley on July 16, 2018 at 6:46 pm
Hey Dianne, thanks for making this comparison, it´s useful, but maybe I would not say: "there's no question that Peru has more to offer than Colombia at this time", The last years Colombia has increased its tourist activities as crazy that even now Colombia is getting double amount of visitors than Peru.
- Lina on July 25, 2018 at 5:05 pm
Hi, I loved your article. I'm actually a peruvian from Lima living in Bogotá and after almost a year here I'm weighing whether to stay or return home. I wanted to add just a few things, first I would say that you can't really compare Medellin to Cusco. Medellin is way more developed. For a fair comparison, you should compare similar cities like Medellin vs Lima, or Bogotá vs Lima, the capitals.
Now, SUPER important… when you talk about food, you should compare native food, otherwise you are actually comparing "options", because in this matter, food is way better in Perú, even Colombians who have traveled to Perú can confirm so. Colombia does have better infrastructure, is more organized and has more digital culture as you say, and living here is better because cost of life is kinda cheaper with the same or sometimes better quality of options when it comes to food products, fashion, technology, etc.
When it comes to tourism, as you said, Perú has a lot more to offer and having tons of tourists you'll always find locals with perfect english.
In general, it's pretty much a tie for me, although I'd say I like Lima a little bit more than Bogotá or Medellin (where I stayed only for a 3 days), and it's just for one simple reason: A city with easy access to the ocean is always the best option, I have found that people is more relaxed and transmit better vibes when the ocean is around.
- Chris on July 29, 2018 at 8:33 pm
Your claim regarding safety is that they are tied however Colombia has a national homicide rate of 26.5 murders per 100,000 (#13th highest in world) while Peru's is a reported 7.16. Colombia is still top 10 in kidnappings. I don't live in Colombia but I was just surprised by the stats. It's worth mentioning Colombia is still at war with paramilitary groups, the mafia and other drug-trafficking organizations. Also hundreds of human rights activists have been assassinated in the past 2-3 years. Obviously their situation is not as bad as El Salvador/Honduras but nowhere near the same level as Peru. The US Dept of State reflects this as well. Best regards
- Daniel on October 4, 2018 at 6:19 am
I haven't been to Peru yet as I'm still hoping to go there (that's how I found your blog) but have been to Colombia for only two weeks and I wish I had much much more time to explore the country. I am not much for cold weather thus Bogota didn't appeal to me but the malls and some parts of it were impressive. That said, Cartagena was amazing. I loved the vibrant life, the food and the people. There is so much more I wanted to see in Colombia but lacked the time and should have probably structured my vacationed differently with less of a distance to explore. Amazon was great and I wished I've been there for two weeks alone. But here are some additional places in Colombia that you haven't mentioned that are worthy for tourists to consider.
Puerto Narino (village in Amazon area, no cars, cheap guides, pink river dolphins, tons of birds)
La Ciudad Perdida – (ruins predate Machu Picchu by about 600 years, 6 day round trip)
Cano Cristales – river where in July/August the plants turn various colors
Valle de Cocora – tallest tpalm trees in the world
I think Colombian festivals would be interesting to see as well, especially Carnival in Barranquilla.
- kelly MacKay on March 23, 2019 at 1:55 pm
Thanks, I just had to make this decision, I chose Peru. Great blog.


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She stared at the clock it was 10:30PM. Her eyes were visibly sleepy.
Before her husband could open his mouth and ask for something else, she pushed herself into the bedroom; locked it from inside; picked up her mobile and plugged in her earphone, pretending to be listening to a beautiful melody, which was in fact, the melody of silence.
As he yelled her name from the living room and asked her for a glass of water, she sat in the chair, sweating from all that hard work pretending she couldn't listen.
He yeller harder again, and yet she didn't give a response.
"Mummy." yelled the kid urgently.
"Yes son!" She yelled within the next second.


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HP workers working in IT support at the Department for Work and Pensions have voted to carry out industrial action short of a strike in response to plans to send 200 jobs to India.
HP, which provides the core computer systems for pensions and benefit payments to the DWP's customers, the job vacancies and job searches system, Labour Market Systems and the operational support for a range of applications, plans to move jobs from Newcastle, Lytham and Sheffield to Bangalore in India.
Last week, the government said that it would not send any DWP jobs abroad, but it was not clear if these included those with subcontractor HP.
The IT workers, who are members of the Public and Commercial Services (PCS) union, will work to rule and refuse to co-operate with the process of exporting the work, which is due to take place this month.
"Essentially, not helping HP to share information and experience with the Indian workforce," a spokesperson for the union said.
PCS has around 170 members working for HP at the DWP, and claimed that it was the first time the government has proposed to send live records of UK citizens overseas.
Mark Serwotka, PCS general secretary, said: "Not only could more than 200 jobs be lost if this plan gets the nod from the government, but the security implications of sending millions of people's personal data overseas are massive.
"While neither the government nor HP are able to present a convincing financial case for this move, ministers are caught between their ideological drive to cut spending and an ideological belief that the private sector will create jobs in our economy, not cut them."
DWP and HP had not provided comment by the time of writing.


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Painchek is the world's first smart phone pain assessment and monitoring device. It uses AI and facial recognition technology to provide carers across multiple clinical areas with important new clinical benefits- the ability to identify the presence of pain, and quantify its severity, when pain isn't obvious as well as to monitor the impact of treatment to optimise overall care. https://www.painchek.com
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Churchdown Surgery, Parton Road, Churchdown, Gloucester, GL3 2JHTel: 01452 899762
1st May- Need an appointment outside of work hours? Click here to find out more of our new improved access appointments.
26th March- We have successfully opened our new surgery on Parton Road. Please bear with us as we all settle in to our new surroundings. Thank you for your patience.
14th March- We will be moving on the Monday 26th March. Please see poster below on slideshow for details.
5th February- Sharing Information with NHS Gloucestershire Clinical Commissioning Group
29th December- Saturday Morning Appointments available
20th December- Here's how to keep well over the Christmas Period
1st December- To re-register for online booking and ordering prescriptions online, please come into the surgery to fill out a form. We apologise for any inconvenience this has caused.
1st November- Sexual Health Clinics available Free & Confidential
13th October-
'We would like to thank our patients for their understanding and patience during our change of computer systems. We still have a lot to learn and would appreciate if you bear with us over the next few weeks. We are hoping to resume full service shortly and commence our new on-line patient access for booking appointments and ordering prescriptions by mid November.'
4th October - Practice Notice Please Read Below!
15th September- 2017 Flu Clinic
30th August- Changing Clinical System- How will it effect our patients?
8th August - New Premises Pharmacy
1st June - Development progress on the new surgery
4th May - Structure of the new practice building is now underway
28th March- It's definitely started!
March 2017 - New Churchdown surgery premises finally goes ahead!
2016 - First Notification of new premises
You do not require a doctor's sickness certificate for any illness lasting seven days or less. Your employer may however require you to complete a self-certification form (SC2) which is available from your employer or on the HMRC website.
If you are sick for more than seven days, your employer can ask you to give them some form of medical evidence to support payment of SSP (statutory sick pay).
Your employer can ask you to confirm that you've been ill.You can do this by filling in a form yourself when you return to work. This is called self-certification.
If you're sick and off work for more than seven days, your employer will probably ask for proof of your illness. Most employers ask for a fit note from your GP.
However, this will also depend on your employer's company policy on sick leave (or sickness absence). This policy should tell you how many days you can be off sick before you need to provide proof of illness or a fit note.
You could also provide evidence from someone who is not a medical practitioner, e.g. a dentist. Your employer will decide whether or not this evidence is acceptable. If your employer has any doubts, they may still ask for a medical certificate from your GP.
The 'fit note' was introduced on 6 April 2010. With your employer's support, the note will help you return to work sooner by providing more information about the effects of your illness or injury.
For more information see the DirectGov website (where this information was sourced)
Copyright 2006 - 2019 My Surgery Website | Privacy & Usage | Edit | Staff Home | Site Map | Accessibility | Site T&C's | Service T&C's


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Terms for Casumo Bonuses and Rewards
1.1. We may from time to time offer you bonuses or rewards which will be credited by us into your Account. Such bonuses may only be used in relation to the facilities as may be specified when the bonus is offered to you. Acceptance of certain bonuses may be in accordance with additional or specific Terms and Conditions that shall be made available to you. Other bonuses and rewards shall be in accordance with standard promotional terms. Unless otherwise specified, our offers may be used only once, and you are not entitled to withdraw any bonus amounts or redeem any rewards without first complying with the applicable terms. A bonus at Casumo can mean free spins, extra money to play for directly or extra money you receive after making a deposit. The type of bonus and the size of it may vary and you need to wager the bonus money in order to withdraw the funds. For this reason you should check the bonus and rewards rules carefully before participating in any promotion.
1.2. (a) You understand that Bonuses and Rewards are subject to certain conditions. Unless otherwise informed in the applicable conditions, the general rule at Casumo is that Bonuses carry a wagering requirement of thirty (30) times the total amount, e.g. if you deposit €10 and obtain a €10 bonus, you would have to wager 30 times the aggregate amount, in this case being €20 (deposit + bonus). Winnings from Free Spins have a wagering requirement of thirty (30) times. Should you decide to request a withdrawal before having fulfilled the respective wagering conditions, the bonus money shall be lost. Please make sure to refer to and understand the rules and requirements of all the different bonuses and rewards.
(b) The main Casumo customer loyalty offers are the following:
(i) Welcome Bonus
A Welcome Bonus offer is available to new players who sign up for a Casumo account. Players who make a deposit for the first time on their Casumo account will become eligible to the Welcome Bonus. If you wish to enjoy our Welcome Bonus you have to know the following rules:
- Our Welcome Bonus is split into 5 deposit bonuses to a maximum of €200 and 200 free spins on Starburst
- The first deposit bonus is 200% up to a maximum bonus of €50 and 200 free spins (20 free spins per day the following 9 days)


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Major upgrade in progress,Please bare with me.:F
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Quote from: LBSS on April 23, 2019, 11:59:24 pmstubbed my toe so badly last night that it bled. no run. still hurts this morning but not as badly, will do a light run tonight.
stubbed my toe so badly last night that it bled. no run. still hurts this morning but not as badly, will do a light run tonight.
turns out i have giardia, again. so don't feel so as bad about bailing on myself last night. totally wrecked today.
Cysts are resistant forms and are responsible for transmission of giardiasis. Both cysts and trophozoites can be found in the feces (diagnostic stages) (1). The cysts are hardy and can survive several months in cold water. Infection occurs by the ingestion of cysts in contaminated water, food, or by the fecal-oral route (hands or fomites) (2). In the small intestine, excystation releases trophozoites (each cyst produces two trophozoites) (3). Trophozoites multiply by longitudinal binary fission, remaining in the lumen of the proximal small bowel where they can be free or attached to the mucosa by a ventral sucking disk (4). Encystation occurs as the parasites transit toward the colon. The cyst is the stage found most commonly in nondiarrheal feces (5). Because the cysts are infectious when passed in the stool or shortly afterward, person-to-person transmission is possible. While animals are infected with Giardia, their importance as a reservoir is unclear.
- run 12.56 km in 1:10:50nice and slow, tried to limp noodle it but i'm not advanced enough yet, lol. 5:38 pace still qualifies as very light for me. will keep working on it. - superset-- pull up x 5,5,5-- push up x 15,15- stretch
inspired by the vid of the wisconsin kid adarq posted.
finally realizing what it means for me to keep the hard days hard(er) and the easy days easy(ier). need more ~12 km runs at 5:45+ and more challenging tempo. this was not too hard but it was the first time trying something like this.
i meant the cross country national champ, running in austin. the vid you posted has him doing extensive tempo of 3 mi warm up, 3 mi tempo, 3 mi cool down.
but yeah that boling kid is nuts. relaxed 24s 200s in flats as a high schooler. lol.
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King of Jordan Halts Fuel Price Increase
Written by Adam Nicky
Tuesday, September 04, 2012
Experts don't see alternative fuel resources in the near future
AMMAN- King Abdullah II of Jordan has stepped in to stop the government from imposing an increase on gasoline prices, a move apparently aimed at easing growing public discontent over the government's economic policy.
The king, who wields absolute power in accordance with the constitution, reacted one day after a 10 percent rise in fuel prices had been announced as part of a series of measures intended to trim the budget deficit and generate badly needed funds. The royal decree by the monarch, known for his pro-Western outlook, seemingly did the trick, absorbing at least some of the anger at the government's fiscal policies visibly spreading among the poor and, according to some observers, even threatening the country's stability.
When the price increase was announced, the government had explained the move as necessary to mitigate the impact on the budget. Following the cancellation of the fuel price hike, the king did not say what, if any, measures would be taken to compensate the treasury for the loss of funding the gas hike would have provided.
The move by Abdullah on Sunday came only hours after dozens of angry Members of Parliament vilified conservative Prime Minister Fayez Tarawneh for raising fuel prices without consulting legislators. A motion of no confidence calling for Tarawneh's dismissal was rejected on constitutional grounds.
Upon word of the intended increase in the cost of gas, economists had accused the government of turning a blind eye to the concerns of the country's industrial sector which feared it would be harmed by a continued increase in production costs. Abdel Razaq Tabour, a member of the Zarqa Chamber of Industry, said the government took the decision without consulting the business sector and expressed concern over the future of laborers in the industrial sector.
"Industries have been suffering for the past years due to limited markets and high competition. With this frequent change in fuel prices, I am not sure how long we can continue," Tabour told The Media Line. He said thousands of workers could lose their jobs and warned about growing social unrest in poverty stricken areas where unemployment is believed to be more than 15 per cent. Earlier Sunday, the streets of west Amman turned yellow after hundreds of taxi drivers staged a strike in busy parts of the capital to protest against the fuel increase.
"They are robbing us in broad daylight," shouted one cab taxi driver referring to government reliance on taxation as a response to the shortage of cash. "Tomorrow, the prime minister will be fired after he puts in place the new increase. They are playing musical chairs games with us. One prime minister comes to increase prices, and another replaces him to absorb anger of the public," said Zaidoun Abul Haq, an activist from the taxi drivers union.
Jordan is one of the poorest countries in the region in terms of oil and energy resources, with most of its needs imported from neighboring countries. Saudi Arabia supplies most of the country's fuel needs at a comparably lower price – with discounts as large as 20% according to economists — compared to the international market, while Egypt pumps gas from the Sinai desert.
Officials have been concerned that the cash-strapped kingdom of Jordan remains hostage to its political relationships with its larger neighbors, preventing it from finding energy from local resources while the government is accused of overpricing necessities such as fuel.
But despite the kingdom's discounted gas prices, experts and economists still accuse the government of overcharging citizens when compared to what other nations pay. A senior official from Royal Jordanian Airlines says the company buys airplane fuel in more than 60 cities around the world, and of those, prices in Jordan rank highest. Speaking to The Media Line on the condition of anonymity, the source said he expects the national flag-carrier will continue to suffer in a highly competitive market. Just recently, the company was forced to shut down some of its operations to Europe and Asia due to its mounting losses.
The kingdom is currently looking into alternatives to conventional fuel for generating electricity, including atomic energy and extracting shale oil extraction. A multi-billion dollar project to build the first nuclear facility is under discussion, but the ambitious program has not yet been approved and under any circumstances is not expected to be functional for many years.
Efforts to tap into vast reserves of shale oil, however, began earlier this year, but experts believe it will produce enough to satisfy the country's rising demands any time soon.
In the meantime, experts say the government will be struggling to meet the strict conditions of the International Monitory Fund to keep its books balanced as it looks toward borrowing more money in order to solve its urgent financial needs.
Copyright © 2012 The Media Line. All Rights Reserved.


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Cultural historians have often focused attention on Islam's achievements in architecture, craftsmanship and calligraphy. However, except for poetry scant attention has been given to Islamic culture's contribution to performance art: theatre, music and dance. This is partly because of the perception that Islam has an aversion to these art forms…. Read more"A Glimpse into Performance Art in the Muslim World: A Clash of the Profane and the Sacred"
Tag: Muslim world
Paradise Lost: The Rise and Fall of Abu Bakr al-Baghdadi
I entered Najiyeh, a small town of no consequence, without their permission. The town claimed to be an ISIS principality. The claim seemed ridiculous but as we drove in to the town it seemed less so. They had fixed the prices, the markets were bustling, even the gold shops were… Read more"Paradise Lost: The Rise and Fall of Abu Bakr al-Baghdadi"


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A Cape Town Hout Bay tagged image from photographer – Crouch 24/7 as published on Flickr.
View from Chapmans Peak of Hout Bay harbour
Image by Crouch 24/7
CLICK HERE to submit your Cape Town news.
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Cheese and mushroom casserole with chicken
This casserole is simple and delicious, and makes a perfect snack during a picnic (bento anyone?)—you should use it as a basic idea for a casserole, since the pasta sauce is the stable and the most important piece of the meal. It's also a very tweak-able recipe! :-)
Simple chicken teriyaki bento
This recipe is very easy and fast to cook, because it requires ready-made teriyaki sauce. Still, it's a really tasty alternative to sausages and pork, and chicken made in teriyaki style is juicy, tender and full of aroma! It also takes just few minutes, because the meat is first fried quickly, and then glazed with sauce. Fast food like a boss ;-)
Tuna paste bento
Tuna paste is ridiculously easy to prepare and makes a great no cooking bento, cutting the preparation time to less than 20 minutes, including rice cooking time! Now, that's what I would call cooking on the go! You can also use the tuna paste for a great tasting onigiri or sushi.
Marinated beef and pasta bento
Bento is not only rice, but also other ingredients, like... pasta. This recipe came to life when I had some uncooked beef left-overs and just wondered what to do with them. Cooking them as a part of bento was a great idea!


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The Ford Motor Company is a global automotive leader. For this advertising campaign they wanted to educate truck consumers about the features of its new 2017 Super Duty truck. This was the reason, why they partnered with Facebook to develop a variety of ads, including Canvas, carousel ads and video ads. Each of those ads was made to highlight the features and posibilities the new truck offers. Ford did this by showing the truck in areas where it can show of its strength and power. For example, one video-based carousel ad was targeted to people who are working in the forestry industry and showed a forklift loading a pile of lumber into the bed of a Super Duty. And also some of the video ads were filmed on a smartphone, to make people think the video was made by a normal user to create an authentic feeling. The ad campaign was targeted to US men aged 25–54.
The goal of this ad campaign
Ford wanted to raise awareness of the new 2017 Super Duty model among truck buyers with interests that demand the capabilities of a heavy-duty pickup.
The success of this campaign
Ford had a huge impact and success with this advertising campaign. Overall they reached 18 million people, had an 18- point lift in ad recall and a 7- point lift in favorability. Estimated ad recall lift (people) is the estimated number of people who are likely to remember your ads within 2 days. This metric is available for ads using the brand awareness, video views and Page post engagement objectives. Facebook is using their own way of measuring the results with percentage points.
One exmaple is shown here:
Google Display Network
The success story of Fiat
When FIAT launched the 500X crossover they partnered with YouTube to compete in an very competitive market, They used YouTube to produce an ad and measure the impact in terms of ad recall, brand awareness, and search volume.
The goal of this ad campaign
Fiat wanted to identify the target audience and encourage audience engagement with the 500X crossover ad and also drive lifts in ad recall, brand awareness, and search volume. To reach their goal Fiat used streaming video ads exclusively on YouTube before launching on other media. After that they wanted to measure the impact of the campaign with a Brand Lift survey.
The success of this ad campaign
Also the Fiat 500X ad campagin was a big success. The YouTube video reached 13 million views and was one of the top three most viewed video during the Super Bowl in 2015. FIAT recorded a lift in ad recall of 123% among target buyers who are between 45 and 54 years old and a 82% lift among its "market entry" target audience which are people over 35 year-old. When Fiat compared the people who where exposed to the ad to those who were not exposed they observed a 230% increase in search volume for the FIAT 500X model and a 200% increase for the FIAT brand.
Comparing the two ad campaigns:
Without a doubt both ad campaigns were very successful. Ford reached 18 million people with Facebook, while Fiat had 13 million views on their YouTube ad video. But the two campaigns were very different. Ford wanted to use Facebook to raise awareness for their new Truck and they did this with specialized advertising for their target market. In contrast to that Fiat had a very different goal. Ford already knew what target market they want to reach, but Fiat used the advertising to identify the target market for their new product. And this is also the reason why Ford chose Facebook for the advertisement and Fiat chose Google (YouTube). The advertising on Facebook can be directed to the target market easier due to all the information Facebook has about their users. YouTube was better for Fiat because they had a completely new product and wanted to show the whole product to the customers. A video is way better to do so. In addition to that the data that Fiat wanted was easier to get from customers watching videos. For example, the fact what it tells about people how long they are watching the video. Here it is also important to have one specific video and no other advertisements to compare and analyze the data in the end. If Fiat would have had other advertisement, it would not be possible to tell what specific impact this video had.


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The Colorado Court of Appeals issued its opinion in People v. Roehrs on Thursday, March 7, 2019.
Criminal Law—Judge—Recusal—Personal Knowledge—Extrajudicial Source Doctrine— Colorado Code of Judicial Conduct Rule 2.11(A)(1)—Appearance of Impropriety—Disqualification.
Roehrs was an interested party in a dependency and neglect hearing at which Judge Cisneros presided. At the hearing, Sergeant Couch testified concerning Roehrs's presence at the scene of an investigation that he was conducting. During Sergeant Couch's testimony, Roehrs stood up, walked toward the witness stand, and said, "You're a liar. I am going to have your job." Judge Cisneros asked Roehrs to leave the courtroom, which Roehrs did. After Sergeant Couch's testimony, Roehrs threatened him in the courtroom hallway. Judge Cisneros later called Sergeant Couch and the attorneys into her chambers to discuss what had happened outside the courtroom.
The People charged Roehrs with retaliation against a witness, harassment, and intimidating a witness. Before trial, Roehrs's counsel moved to recuse Judge Cisneros. Judge Cisneros denied the motion, ruling that Roehrs failed to prove bias or personal knowledge of the disputed facts. Judge Cisneros presided over Roehrs's criminal trial. Roehrs contested a number of factual issues. A jury found Roehrs guilty of retaliation against a witness and harassment.
On appeal, Roehrs contended that the trial court erred in denying her motion to recuse because she had personal knowledge of disputed facts and was a material witness to Roehrs's conduct; thus, there was an appearance of bias or prejudice. Judge Cisneros was not a likely material witness. But under Colorado Code of Judicial Conduct Rule 2.11(A)(1), a judge need not be a likely material witness for disqualification to be mandated; all that is required is personal knowledge of the facts that are in dispute. The court of appeals examined the scope of the extrajudicial source doctrine and concluded that although knowledge gained in the course of a judge's courtroom duties does not normally prevent a trial judge from presiding over subsequent, related proceedings, when a trial judge witnesses all or part of a crime in the courtroom, she has personal knowledge of facts that are in dispute within the meaning of Rule 2.11(A)(1). Here, the judge witnessed part of the crime and thus had personal knowledge of disputed facts. Accordingly, Roehrs's motion was sufficient to raise an appearance of bias or prejudice and Judge Cisneros's continued participation in the trial was improper.
The judgment of conviction was reversed and the case was remanded with directions to grant appellant a new trial before a different judge.
Summary provided courtesy of Colorado Lawyer.


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Skill: Kipping Pullup. Pick up where you left off last week
0-5: Focus on traditional Kip with exaggerated hollow and arch positons.
6-10: Focus on traditional kip and aim for chest to bar
11-15: Focus on Butterfly Technique
15+: Focus on Butterfly Chest to Bar
6 minute EMOM
1) 2-5 unbroken pullups at highest skill level
2) 40 second Freestanding Hand/Headstand (Crow Scaled)
3 rounds
25 chest to bar pullups
50 double unders
800 meter run


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Been away in Hawaii for a while. Apparently 2 years was the limit on my wonderfully long engagement, I was hoping of stretching it out for a decade or so, but it was not meant to be. So on Jan 12th Karyn and I got married in Maui.
From the beginning we said we would have the wedding outside, we found this great venue, booked it, and the rest kinda went from there. The big issue on our minds was what to do if it rained, I would joke with her, its going to rain, but we will still have fun, or if it rains we will dance in the rain, it sounded very romantic.
Until we woke up on the 12th and it was pissing down outside, which subsequently caused all hell to break lose inside. I was sent to investigate the venue, and after much deliberation we decided to stay the course, with the optimistic idea that maybe the rain couldn't go all night.
It pretty much rained all night, aside from a few brief moments. What was even more surprising was that we did just what we said, we danced in the rain, we had a wonderful time, and it was without sounding to girly about the whole thing very romantic.
I dont have pictures of any of this, I wasnt allowed my camera at the wedding, and we hired a photographer on Maui named Natalie Brown, and I dont envy her working for me. Although I have not seen what seen what she got Im sure she did a great job.
But due to all the rain, by the end of the night we were rather dirty, and the bottom of Karyn dress looked like someone dunked it in coffee, which was a good thing. I wanted to do a trash the dress, she wasnt so sure, fate made it an easy decision.
I threw all my gear in the back of our yellow jeep rental along with her dress, and set out to find a hidden beach. One of the coolest parts of Maui is along the main roads there are all these little unmarked dirt roads leading to little beaches. So we drove along and pulled off at one of them, she threw on the dress and with some assisting from my cousin (thanks Lisee) pulled off a pretty cool shoot while the cars passing by on the main road must have been pretty confused.
So these are the first shots I took of Cookie as my wife, I think youll agree they are pretty great....and shes not bad either.


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Spices export up 29% at ₹2,100 crore1 min read . Updated: 23 Oct 2007, 10:23 PM IST
Spices export up 29% at ₹2,100 crore
Spices export up 29% at ₹2,100 crore
Mumbai: The country's spices export has risen 29% at Rs2,100 crore in the first six months of the current fiscal, compared with Rs1,627 crore a year ago, Spices Board data shows.
In volume terms, the overseas sales jumped 22% to 219,640 tonnes in April-September, against 180,500 tonnes in the same period last year, the state-run board said.
Data from the board revealed that the export of chilli crossed the 100,000 tonnes mark, earning Rs549.25 crore in the first half.
The country exported 58,285 tonnes of chilli valued at Rs285.37 crore in the year-ago period.
Indian pepper also remained a favourite among foreign buyers, as pepper exports stood higher at 17,000 tonnes valued at Rs245.43 crore in H1 FY08, against 12,450 tonnes valued at Rs108.66 crore in the H1 FY07, the data showed.
Among other leading spices were turmeric at Rs78.18 crore, cumin Rs120.97 crore, fennel Rs16.58 crore, fenugreek Rs19.66 crore, garlic Rs1.87 crore, nutmeg and mace Rs15.32 crore and vanilla Rs6.46 crore.
Spices export has registered a substantial growth in the last decade. India exports around 0.25 million tonnes of spices annually and accounts for 37% of the export volume and 23% of the export value.
India meets around 70% of the world demand for spice oils and oleoresins, industry officials said.
In FY07, the spice export from India registered an all-time high both in terms of quantity and value.
Export of spices has been 3,73,750 tonnes and valued at $793 million, an increase of 34% in value over FY06.


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ROBERT Whittaker has no qualms about Georges St-Pierre jumping the queue to take on middleweight champion Michael Bisping — and the Australian insists he doesn't care which of the two he fights next.
Whittaker was supposed to face Bisping next after a history-making victory over Yoel Romero for the interim title last month. However a knee injury requiring months of recovery meant the UFC revived the St-Pierre-Bipsing match-up, now locked in for UFC 217 in New York on November 5.
Dana White has confirmed Whittaker will face the winner and, far from annoyed at veteran St Pierre cutting his grass, the Sydneysider says it all suits him perfectly.
"It's worked in my favour with that fight being scheduled," Whittaker told foxsports.com.au.
"I have to fight Michael (as the current champion) — there's no one I also can fight — so with that, the earliest I can realistically fight is early next year anyway."
Whittaker's injury doesn't require surgery but it was always highly unlikely he'd be ready to fight again in 2017.
"They (the UFC) knew I couldn't fight until early next year and Michael wanted that fight with Georges really badly," Whittaker said.
"So to me it's perfect and there's no guarantees what's going to happen. I'm happy to fight Georges as much as I am to fight Bisping.
"I'd love to fight in Australia, whoever it is I face, but stylistically they're both tough dudes and they're both tough fights so I'm happy with both match-ups."
Bookmakers have installed St Pierre as slight favourite against Bisping but Whittaker is still favouring the Brit to be his next opponent.
"Georges is a well-accomplished fighter and one of the best ever but this isn't his division," Whittaker said of the three-time former welterweight champ.
"Michael is a tough. If I had to lean one way or the other I'd probably lean towards Michael. I think he's got what takes to get it over him."
Whittaker says his recovery is going smoothly and will use the long lead into his next fight to make sure he returns to the Octagon an even better fight.
In the meantime, he'll sit back and enjoy watching his rivals go at it.
"I really don't care what anybody in the division does, as long as it doesn't get in my way, you know what I mean?," Whittaker said.
"Michael fighting George doesn't impede my end destination in any way.
"Regardless of who comes out of the fight on top, I'll fight them and I really am happy with both."


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One of the lingering effects of the Great Recession, credit crisis and global slowdown has been corporate earnings. With growth being less than ideal for the last decade or so, earnings haven't exactly been up to snuff. While profits continue to be at record highs and many stocks are making money hand-over-fist, those profits haven't been so-called "quality" ones. One of the biggest trends is that profits haven't come by growing sales, but rather by cost cutting and other financial moves.
Looking at the earnings situation in that way sort of puts a damper on the continued growth of earnings per share for many stocks.
However, with the latest quarter now in the books, things may be turning the corner. For the first time in a long while, earnings are actually because of a valid reason and not because of financial engineering. The question is whether it will last.
Check out what the investors are currently most interested in by visiting our Most Watched Stocks page.
A Big Switch
As the Great Recession decimated the world's economies, getting back to square one was a big task for most multinational firms. You had Europe double- and even triple-dipping into the recession, the U.S. plodding along suboptimal growth levels and Japan slipping back into deflation and its long-term doldrums. Even faster moving, emerging markets stalled under the weight of collapsing commodity prices, political instability and the higher dollar.