text:
If you are a subscriber to the JCSM (including members of the AASM), please login to access the journal.
Click here to Subscribe:
$75/volume year for individuals or $140/volume year for institutions to access all current articles and archives published in JCSM.
Click Here to DOWNLOAD the article*:
$20 to access a PDF version of a specific article from the current issue of JCSM.
*Purchase of an electronic download of JCSM provides permission to access and print the issue/article for personal scholarly, research and educational use. Please note: access to the article is from the computer on which the article is purchased ONLY. Purchase of the article does not permit distribution, electronic or otherwise, of the article without the written permission of the AASM. Further, purchase does not permit the posting of article text on an online forum or website.
Subscribers can download and print full articles from current and past issues of the JCSM
Login to JCSM
Join the American Academy of Sleep Medicine and receive a subscription to JCSM with your membership
Exercise improves sleep quality, mood, and quality of life among older adults with insomnia. The purpose of the study was to evaluate the daily bidirectional relationships between exercise and sleep in a sample of women with insomnia.
Participants included 11 women (age M = 61.27, SD 4.15) with insomnia who engaged in 30 min of aerobic exercise 3 times per week. Self-reported sleep quality was assessed at baseline and at 16 weeks. Sleep and exercise logs and wrist activity were collected continuously. Sleep variables included subjective sleep quality and objective measures recorded via wrist actigraphy (sleep onset latency [SOL], total sleep time [TST], sleep efficiency [SE], wake after sleep onset [WASO], and fragmentation index [FI]). Age, subjective sleep quality, TST, SOL, and physical fitness at baseline were tested as moderators of the daily effects.
TST, SE, and self-reported global sleep quality improved from baseline to 16 weeks (p values < 0.05). Baseline ratings of sleepiness were negatively correlated with exercise session duration (p < 0.05). Daily exercise was not associated with subjective or objective sleep variables during the corresponding night. However, participants had shorter exercise duration following nights with longer SOL (p < 0.05). TST at baseline moderated the daily relationship between TST and next day exercise duration (p < 0.05). The relationship between shorter TST and shorter next day exercise was stronger in participants who had shorter TST at baseline.
Results suggest that sleep influences next day exercise rather than exercise influencing sleep. The relationship between TST and next day exercise was stronger for those with shorter TST at baseline. These results suggest that improving sleep may encourage exercise participation.
Baron KG; Reid KJ; Zee PC. Exercise to improve sleep in insomnia: exploration of the bidirectional effects. J Clin Sleep Med 2013;9(8):819-824.
Insomnia is characterized by difficult initiating and/or maintaining sleep or nonrestorative sleep which causes at least one area of impairment, such as depressed or irritable mood, decreased concentration, daytime sleepiness, or physical malaise.1 Chronic insomnia is present in 10% to 15% of the population. Insomnia is more prevalent in women and prevalence increases with age.2–4 It is estimated that up to 35% of older adults have insomnia.5 Consequences of insomnia among older adults include decreased quality of life, lower cognitive function, and risk for hip fractures.6–9 Non-pharmacological treatments are often preferred by patients and physicians due to concern over side effects and increased mortality in hypnotic users.10,11
Aerobic exercise has been tested in multiple studies as a non-pharmacological intervention for sleep in older adults that has general health benefits and is readily accessible to most individuals.12 The benefits of exercise on insomnia symptoms are most consistent for self-reported sleep quality and sleep diary based measures. A systematic review of 6 randomized trials of exercise in older adults (with and without insomnia) demonstrated improvements of self-reported global sleep quality, decreased self-reported sleep latency, and decreased sleep medication use.13 Only a few studies have reported objective sleep data. In a study of older adults, King and colleagues14 demonstrated that 12 months of moderate intensity aerobic activity led to improvements in selfrated and diarybased measures of sleep quality, as well as modest improvement in some polysomnographic measures (such as fewer awakenings in the first third of the night) in a sample of older adults with poor sleep quality. A recent study conducted in Brazil demonstrated improvements in both self-reported sleep and PSG measures in a sample of middleaged adults with insomnia.15 In this study, 6 months of aerobic exercise (50 min, 3 times/week) led to objective and subjective improvements, including decreased sleep onset latency on polysomnography and sleep diary, decreased wake after sleep onset, increased sleep efficiency (SE), and increased ratings of sleep quality and feeling rested.
Current knowledge/Study Rationale: Multiple studies have demonstrated large improvements in subjective sleep quality and moderate improvements in objective sleep parameters with exercise interventions. However, few studies have evaluated the acute effects of exercise on sleep.
Study Impact: This study demonstrates a day to day relationship between sleep and next day exercise. Patients with insomnia should be encouraged to evaluate the effectiveness of exercise on sleep over time rather than day to day. Poor sleep may decrease exercise participation.
There have been fewer investigations into the acute effects of exercise in patients with insomnia. In clinical settings, patients often have the expectation that exercising—particularly vigorous exercise—will lead to rapid improvement in their sleep that night (e.g., "I exercised until I was exhausted and I still couldn't sleep"). Although the relationship between acute exercise and sleep has been studied extensively in laboratory studies of healthy populations,16 the relationship between acute exercise and sleep has been investigated in only two prior studies in participants with sleep disturbance. King and colleagues17 found no correlation between polysomnographic variables and exercise when evaluating whether the assessment was conducted on a night that followed or did not follow exercise in older adults with sleep complaints. However, one study demonstrated acute improvements in polysomnographic measures among adults with insomnia.18 Compared with a control night without exercise, one session of moderate aerobic exercise lead to a reduction in sleep onset latency (SOL) and total wake time, and increases in total sleep time (TST) and SE during the corresponding night. There were no significant improvements in sleep during the night following highintensity exercise or moderate-intensity resistance training.
The prior studies of acute exercise for sleep disturbance have only evaluated one or two nights of exercise and sleep. This is potentially problematic in insomnia because the disorder itself is characterized by variability in sleep pattern.19 Therefore, one or two nights may not adequately capture the sleep of persons with insomnia. The use of wrist actigraphy allows for the evaluation of estimated sleep patterns in the home environment for a longer period of time with minimal participant burden. The goal of the present study is to explore the acute relationship between exercise and sleep through 16 weeks of daily data (daily sleep diary, logs, and actigraphy) collected in women enrolled in an exercise intervention for insomnia. The structure of the data (daily values over 16 weeks) allows us to evaluate the directionality of the effect. We previously reported improvements in self-reported sleep quality, quality of life, daytime sleepiness, TST, and SE associated with 16 weeks of aerobic exercise in this sample.20 This analysis extends these findings by evaluating the daytoday relationships between exercise and sleep.
Data from this study were drawn from a larger study, which tested the effects of a 16-week exercise and sleep hygiene intervention versus 16 weeks of nonphysical activity and sleep hygiene intervention on sleep, daytime function, and metabolism in older adults with insomnia. Data from the exercise group alone was used for these analyses. This study was approved by the Northwestern University Institutional Review Board and all participants provided written informed consent.
Additional details of the study are listed elsewhere.20 Participants included in this analysis were 11 healthy, community-dwelling sedentary older adults (≥ 55 years) with sleep disturbance ≥ 3 months. All participants met DSM-IV criteria for primary insomnia.21 In addition, this study included the following subjective and objective criteria: Pittsburgh Sleep Quality Index Score ≥ 5, SE < 80% and/or waking earlier than desired if before 06:00, and TST ≤ 6.5 h demonstrated on 7 days of wrist actigraphy. Sedentary behavior was defined as participation in mild to moderate intensity exercise < 30 min per day on < 2 days per week. Inclusion criteria also included the minimental status exam (MMSE) > 26.
Exclusionary criteria included the following: (a) significant comorbid sleep disorders documented on screening polysomnography (apnea index > 10, periodic leg movement arousal index > 15, REM behavior disorder); (b) history of cognitive or other neurological disorders; (c) history of DSM-IV criteria for any major psychiatric disorder, including mania or alcohol or substance abuse; (d) significant depressive symptoms as assessed by the Center for Epidemiological Studies Depression Scale (CES-D score > 22); (e) unstable or serious medical conditions or cardiopulmonary disease that contraindicate exercise; (f) current use or use within the past month, of psychoactive, hypnotic, stimulant, or analgesic medications; (g) shift work or other types of selfimposed irregular sleep schedules; (h) BMI > 35 kg/m2; (i) history of habitual smoking (≥ 3 cigarettes per week) or caffeine consumption (> 300 mg).
After initial eligibility was determined through telephone screening, participants were screened with overnight polysomnography, screening questionnaires (MMSE, CES-D, PSQI), and 7 days of activity monitoring using wrist actigraphy and a sleep log. If participants met inclusion criteria, they were randomized to treatment groups—exercise plus sleep hygiene or a mental (nonphysical) activity and sleep hygiene. At Baseline, participants were admitted to the clinical research unit (CRU) for a 4-day baseline admission which involved exercise testing, questionnaires, polysomnography, health measures (e.g., oral glucose tolerance test), and performance testing. Seven days of baseline actigraphy was also completed prior to beginning the intervention. At the end of the 16-week intervention period, participants completed another 4-day CRU admission for a similar battery of tests and questionnaires. Participants completed 7 days of actigraphy at the end of the intervention.
Participants received sleep hygiene education which consisted of a sleep hygiene appointment with a sleep specialist, in which they were provided with verbal and written sleep hygiene instructions according to materials published by the American Academy of Sleep Medicine. Patients were encouraged by research staff to continue practicing sleep hygiene instructions during study visits every 2 weeks.
Baseline exercise testing was performed to determine exercise capacity and tailor the exercise intervention to each participant. The exercise testing protocol used the modified Bruce protocol and was designed for participants to reach their anaerobic threshold (a marker of oxygen demand exceeding the supply, indicated by increasing CO2 levels in the airway) no sooner than 5 and not longer than 15 minutes.22 The anaerobic threshold was determined by measurements of oxygen consumption and endtidal CO2. A symptomlimited maximal ergometer test with a 10 to 40 watt/minutestep protocol was used to measure VO2 max for each subject.
The conditioning period (week 1-6) was conducted under the supervision of an exercise physiologist. The conditioning protocol included exercise sessions 4 times per week with the following specifications: (Week 1) 10-15 min/day at 55% max heart rate (HR) as measured with a heart rate monitor (Protrainer, Polar Electro Inc., Port Washington, NY); (Week 2) 15-20 min/day at 60% max HR; (Week 3) 20-25 min/day at 65% max HR; (Week 4) 25-30 min/day at 70% max HR; (Week 5-6) attaining 75% of max HR for 30-40 min.
After completion of the conditioning period, participants were asked to exercise for either two 20-min sessions or one 30- to 40-min session at 75% of their maximum HR 4 times per week for the duration of the study. Exercise sessions were conducted in the afternoon or evening (13:00-19:00), and participants were required to miss no more than 1 exercise session per week. Participants engaged in ≥ 2 of 3 aerobic activities (walking, stationary bicycle, or treadmill) and engaged in each activity at a similar level of exertion, as measured by the BORG scale of Perceived Exertion and heart rate monitor.
Subjective sleep quality was measured by The Pittsburgh Sleep Quality Index (PSQI).23 This 19-item measure assessed self-reported sleep quality and disturbances over a 1-month time interval. There are 7 component scores, which are scaled from 0 to 3. The PSQI global score is the sum of the component scores (range, 0-21). A higher PSQI global score indicates greater sleep disturbance. Scores ≥ 5 are associated with clinically significant sleep disturbance.23 Although not specific to insomnia, this measure has been designed for use in clinical populations and validated in older adults.24
Self-reported sleepiness was measured using the Epworth Sleepiness Scale (ESS).25 On this 8-item questionnaire, participants rated the likelihood of dozing off in daily situations, such as sitting and reading, watching TV, as a passenger in a car for an hour without a break, and laying down in the afternoon if circumstances permit, from 0 (not at all likely) to 3 (very likely). Scores range from 0-24, with higher scores indicating greater sleepiness. Adequate reliability and validity have been reported for this measure.25–27
Participants completed daily sleep logs and turned them in to study staff for review and to assist in scoring actigraphy at 2 week intervals. Participants recorded bedtime, get up time, number of awakenings during the night, and daily subjective rating of sleep quality from 1 (excellent) to 4 (poor).
Daily restactivity rhythms were assessed via wrist actigraphy during the duration of the study (AW-64 Actiwatch, Mini Mitter Co. Inc., Bend, OR). Actiwatches were set with 30-sec epoch length and medium sensitivity. Sleep onset was scored as the first epoch with 10 min of inactivity. Sleep onset time, sleep offset time, minutes of wake after sleep onset (WASO), TST, sleep efficiency, and fragmentation index were calculated from actigraphy recordings using Actiware-Sleep 3.4 software (Mini Mitter Co. Inc., Bend, OR). Sleep diary based measures of bedtime and rise time were manually entered and used for calculation of sleep onset latency and sleep efficiency. Periods where the watch was clearly removed or reported as removed (bathing, swimming, etc.) were not included in analysis, and a day was not considered valid if there was any offwrist time reported during the rest interval. All valid days were utilized in the analyses. The 2 weeks prior to the beginning of the exercise participation were considered the baseline portion of the study; weeks 1-16 were considered the exercise portion of the study.
Adherence to the exercise intervention was evaluated using self-reported exercise logs in which the participants recorded the following variables for each exercise session: start time, duration, perceived exertion, and type of exercise. Due to incomplete data for perceived exertion and limited range for exercise type (e.g., most were aerobic and treadmill walking), analyses were limited to exercise duration.
Fitness was defined by VO2 max, determined by treadmill exercise testing conducted at baseline and 16 weeks.
Descriptive analysis, correlations, and ttests were conducted using SPSS v. 20. We also conducted bivariate correlations between baseline sleep variables, change in sleep variables, and exercise duration.
Daytoday analyses of the relationship between exercise and sleep variables were conducted using hierarchical linear modeling (HLM).28 The hierarchical structure of the data (diary and actigraphy days nested in individuals) allowed us to test both within (level 1) and between (level 2) subject effects. In all models, diary day was entered as an uncentered variable, with day 1 scaled as zero. All other level 1 variables were centered around each individual's mean, referred to as "person centered."29 This method of centering allowed us to ask the question "Do individuals report better quality sleep or higher TST on nights following days with more than their own average exercise duration," as well as "Do individuals better quality sleep or higher TST following days with higher than their own average exercise?" In models with significant variability in the day to day within-person effects (level 1), moderators, age, baseline PSQI global score, and habitual sleep variables measured at baseline (SOL and TST) were entered at level 2 to test between-group differences in the daily relationships between exercise and sleep. In the first set of models, we tested the question, "Does exercise duration predict sleep variables during the corresponding night." In the second set of models, we created a time lagged variable to test "Do sleep variables predict exercise duration during the next day?" Finally, due to buildup of homeostatic sleep pressure after a poor night of sleep, we created 2 daytime lagged variables to test if sleep 2 nights prior predicts exercise.30 Estimates reported are unstandardized coefficients and can be interpreted similar to B coefficients in multiple regression analyses. Statistical significance was set at pvalues < 0.05 using 2-tailed tests.
Participant characteristics and sleep data (n = 11)
(more ...)
Of the 23 participants who were eligible for the study, this analysis includes the 11 participants who were randomized to the exercise group. There were no dropouts from this group, but data from one participant were censored at 12 weeks due to a stressful life event that affected sleep and mood. All participants in this analysis were female, and average age was 61 years (SD 4.4). Participants completed an average of 54.4 (SD 14.4) exercise sessions over the 16 weeks. Average duration of exercise was 32.5 (SD 3.8) min. Treadmill was the most common type, comprising 65% of sessions. Average BMI was 26.7 (4.9) kg/m2. Average ESS was 9.2 (SD 5.3). Sleepwake estimates measured via actigraphy as well as self reported sleep quality ratings are listed in Table 1. Participants demonstrated significant increases in TST (p < 0.01) and sleep efficiency (p < 0.05), and decreases in global ratings of sleep quality on the PSQI (p < 0.001). There was a trend for a reduction in WASO (p < 0.10). Timing of sleep onset, offset, time in bed, sleep latency, fragmentation index, and daily diary based ratings of sleep quality did not significantly change from baseline to 16 weeks.
Participants with higher self-reported sleepiness on the ESS at baseline reported shorter average duration of their exercise sessions (r = -0.67, p = 0.03). Exercise duration was not correlated with baseline actigraphy or self-reported sleep variables or VO2max.
In the first set of multilevel models, we tested exercise duration as a predictor of sleep during the corresponding night. Results demonstrated that exercise was not associated with SOL, TST, WASO, SE, or subjective ratings of sleep quality. There was not significant variability in level 1 effects, therefore moderators could not be tested in level 2 of the model. Exercise also did not predict sleep variables in 2-day lag models.
The next set of models tested sleep as a predictor of next day exercise. SOL was negatively associated with next day exercise (b = -2.30, standard error = 0.90, p = 0.029, Figure 1). There was positive association between TST and next day exercise (b = 1.41, standard error = 0.66, p = 0.06), but this did not reach statistical significance. Variability in level 1 effects of this model allowed us to test moderators in level 2. Baseline TST was a significant moderator of the within subject effects of daily TST and next day exercise (b = -2.66, standard error = 0.93, p = 0.02; Figure 2). Participants with shorter baseline TST had a stronger daily relationship between TST at night and next day exercise duration. SE, WASO, FI, and daily ratings of subjective sleep quality were not associated with next day exercise. Sleep variables did not predict exercise 2 days later. There was significant variability for in the 2-day lag model for SOL (p = 0.03), but none of the moderator variables tested in level 2 explained this variability.
Daily relationship between sleep onset latency and next day exercise duration, individual trajectories
Total sleep time at baseline moderates the relationship between daily total sleep time and next day exercise duration
Results of this study provide new insight into the relationship between exercise and sleep. In this study, we used the structure of the daily actigraphy, sleep, and exercise log data that were collected over 16 weeks for a unique perspective on the daily relationships between these variables in participants' home environment over many nights. We found that exercise during the day was not associated with sleep during the corresponding night. However, sleep at night did predict next day exercise. Specifically, coefficients from the HLM model indicate that for every 30-minute increase in sleep onset latency above the individual's own average value, there was a oneminute decrease in next day exercise duration. We also found an interaction between habitual TST and the daily relationship between TST and next day exercise. For shorter sleepers, there was a stronger relationship between poor sleep and decreased next day exercise duration.
Our finding that exercise did not correlate with sleep during the corresponding night is consistent with data reported by King and colleagues, who also evaluated the acute effects of exercise on sleep in a 12-month study conducted in older adults with sleep complaints.17 In this study, King and colleagues did not find a difference in sleep measured by home polysomnography on 2 consecutive nights if one night followed exercise and one night did not. In a laboratory study, Passos and colleagues15 found that only moderate-intensity aerobic exercise, not strenuous aerobic exercise or resistance training improved PSG measures of sleep in a sample of middleaged adults with insomnia. There are far more studies of effects of acute exercise in healthy populations without insomnia. Results from a meta-analysis of 38 laboratory studies of acute exercise in healthy participants demonstrated that acute exercise improved polysomnographic measures of sleep including reducing sleep onset latency and increasing TST.16 This suggest that understanding the influence of variables such as age, presence of an insomnia diagnosis, and exercise type is important to understanding the acute effects of exercise on sleep. For example, among studies conducted in healthy populations, age has been associated with a larger effect size for exercise on polysomnographic measures of sleep.31
In our study, individuals with shorter habitual TST were more responsive to the daily effects of each night of sleep. This finding is interesting, given that our sample were all patients with insomnia and short TST (≤ 6.5 h). Research has demonstrated that sleep loss affects exercise tolerance, motivation, and mood. Laboratory studies conducted in young, healthy samples have demonstrated that sleep deprivation increases perceived exertion and time to exhaustion in exercise testing.32,33 In addition, the combination of exercise and sleep loss may further affect mood and motivation. In a laboratory study that combined exercise with 30 hours of sleep loss compared to sleep loss alone, those assigned to sleep loss and exercise demonstrated greater decreases in vigor, as well as greater increases in depression and fatigue.34 Although 30 hours of sleep deprivation is different from insomnia, this does suggest that the combination of sleep loss and exercise may have additive effects. To date, there are no studies evaluating whether improving insomnia or extending sleep among healthy individuals will increase exercise. However, increasing time in bed for college basketball players improved sprint times and free throw accuracy as well as decreased fatigue and increased vigor.35
There are several plausible mechanisms that could link better sleep to increased exercise, including decreased HPA activation, inflammation, improved metabolism, greater energy conservation. One study demonstrated that inflammatory response to physical exercise was greater after partial sleep deprivation.36 Sleep deprivation has also been related to increased pain ratings.37,38 In a daily questionnaire study, sleep at night was predictive of next day pain ratings.39 Thus, disrupted sleep may lead to decreased desire to exercise and increased pain, which decreases next day exercise.
In correlations between baseline variables and exercise adherence over the duration of the study, we also found that participants with higher selfrated sleepiness at baseline had shorter average duration of their exercise sessions. This suggests that the feeling of sleepiness may interfere with exercise participation. Furthermore, in the setting of insomnia, the effect of sleep loss and dysregulated affective control may magnify the effects of sleep loss on motivation to exercise.40
Although there is no consensus as to how to calculate statistical power in multilevel models, it is likely that our small sample limited power to discern and contributed to many marginal findings.41 Furthermore, our results may not be generalizable to younger age groups, adults without insomnia, or men. It is also important to note that exercise timing, frequency, and duration were prescribed by the protocol to be conducted for at least 30 min in the afternoon, 3-4 times per week. This is an important point because acute effects of exercise may greatly differ based on time of day,16 and the effect size may be larger in participants who were not monitored on compliance. In addition, this study only evaluated exercise duration, and there may be other effects of exercise intensity and type of exercise. Strengths of this study are the use of daily data continuously monitored over 16 weeks, which included over 100 observations per participant. In addition, use of a monitored exercise protocol using actigraphy allowed us to control the delivery and at the same time observe these relationships over a long duration in a realworld setting.
In conclusion, results suggest despite many patients' expectations that exercise will immediately improve sleep, we found that sleep affects exercise participation. Data demonstrate that aerobic exercise is an effective intervention that improves objective and selfrated sleep in older women with insomnia. However, the duration of exercise was unrelated to sleep during the corresponding night. Patients with insomnia should be encouraged to exercise regularly and monitor improvement in sleep over longer periods of time rather than focusing on daily improvement. Understanding the daily relationship between exercise and sleep may help inform the development of behavioral interventions for insomnia and identify those at risk for poor adherence to exercise interventions.
This was not an industry supported study. Dr. Zee is on Advisory Boards for Jazz Pharmaceuticals, UCB, Purdue, Merck, and Ferring Pharmaceuticals. She is a consultant for Philips/Respironics, and Vanda Pharmaceuticals. Dr. Zee also reports a research gift to Northwestern University from Respironics. The other authors have indicated no financial conflicts of interest.
sleep onset latency
total sleep time
wake after sleep onset
The authors thank Rosemary Ortiz, Erik Naylor, Ph.D., Lisa Wolfe, Ph.D., Brandon Lu, M.D., for their assistance with data collection. This study was completed at the Feinberg School of Medicine, Northwestern University. This study was supported by grants P01 AG11412, M01 RR00048, UL1RR025741, K23 HL091508, T32AG020506, 1K23HL109110.
American Academy of Sleep Medicine. International Classification of Sleep Disorders, Second Edition: Diagnostic and Coding Manual. 2005. Westchester, IL: American Academy of Sleep Medicine.
Ancoli-Israel S, author. Insomnia in the elderly: a review for the primary care practitioner. Sleep. 2000;23 Suppl 1:S23–30. [PubMed]
Foley DJ, Monjan A, Simonsick EM, Wallace RB, Blazer DG, authors. Incidence and remission of insomnia among elderly adults: an epidemiologic study of 6,800 persons over three years. Sleep. 1999;22 Suppl 2:S366–72. [PubMed]
Johnson EO, Roth T, Schultz L, Breslau N, authors. Epidemiology of DSM-IV insomnia in adolescence: lifetime prevalence, chronicity, and an emergent gender difference. Pediatrics. 2006;117:e247–56. [PubMed]
Ohayon MM, author. Epidemiology of insomnia: what we know and what we still need to learn. Sleep Med Rev. 2002;6:97–111. [PubMed]
Buysse DJ, author. Insomnia state of the science: an evolutionary, evidence-based assessment. Sleep. 2005;28:1045–6. [PubMed]
Avidan AY, Fries BE, James ML, Szafara KL, Wright GT, Chervin RD, authors. Insomnia and hypnotic use, recorded in the minimum data set, as predictors of falls and hip fractures in Michigan nursing homes. J Am Geriatr Soc. 2005;53:955–62. [PubMed]
Vgontzas AN, Liao D, Bixler EO, Chrousos GP, Vela-Bueno A, authors. Insomnia with objective short sleep duration is associated with a high risk for hypertension. Sleep. 2009;32:491–7. [PubMed Central][PubMed]
Vgontzas AN, Liao D, Pejovic S, Calhoun S, Karataraki M, Bixler EO, authors. Insomnia with objective short sleep duration is associated with type 2 diabetes: A population-based study. Diabetes Care. 2009;32:1980–5. [PubMed Central][PubMed]
Morin CM, Gaulier B, Barry T, Kowatch RA, authors. Patients' acceptance of psychological and pharmacological therapies for insomnia. Sleep. 1992;15:302–5. [PubMed]
Kang DY, Park S, Rhee CW, et al., authors. Zolpidem use and risk of fracture in elderly insomnia patients. J Prev Med Public Health. 2012;45:219–26. [PubMed Central][PubMed]
Passos GS, Poyares DL, Santana MG, Tufik S, Mello MT, authors. Is exercise an alternative treatment for chronic insomnia? Clinics (Sao Paulo). 2012;67:653–60.
Yang PY, Ho KH, Chen HC, Chien MY, authors. Exercise training improves sleep quality in middle-aged and older adults with sleep problems: a systematic review. J Physiother. 2012;58:157–63. [PubMed]
King CR, Knutson KL, Rathouz PJ, Sidney S, Liu K, Lauderdale DS, authors. Short sleep duration and incident coronary artery calcification. JAMA. 2008;300:2859–66. [PubMed Central][PubMed]
Passos GS, Poyares D, Santana MG, et al., authors. Effects of moderate aerobic exercise training on chronic primary insomnia. Sleep Med. 2011;12:1018–27. [PubMed]
Youngstedt SD, O'Connor PJ, Dishman RK, authors. The effects of acute exercise on sleep: a quantitative synthesis. Sleep. 1997;20:203–14. [PubMed]
King AC, Pruitt LA, Woo S, et al., authors. Effects of moderate-intensity exercise on poly-somnographic and subjective sleep quality in older adults with mild to moderate sleep complaints. J Gerontol A Biol Sci Med Sci. 2008;63:997–1004. [PubMed]
Passos GS, Poyares D, Santana MG, Garbuio SA, Tufik S, Mello MT, authors. Effect of acute physical exercise on patients with chronic primary insomnia. J Clin Sleep Med. 2010;6:270–5. [PubMed Central][PubMed]
Buysse DJ, Cheng Y, Germain A, et al., authors. Night-to-night sleep variability in older adults with and without chronic insomnia. Sleep Med. 2010;11:56–64. [PubMed Central][PubMed]
Reid KJ, Baron KG, Lu B, Naylor E, Wolfe L, Zee PC, authors. Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep Med. 2010;11:934–40. [PubMed Central][PubMed]
American Psychiatric Association. Diagnostic and statistical manual of mental disorders – text revision (DSM-IV-TR). 2000. Washington, DC: American Psychiatric Association.
Goraya TY, Jacobsen SJ, Pellikka PA, et al., authors. Prognostic value of treadmill exercise testing in elderly persons. Ann Intern Med. 2000;132:862–70. [PubMed]
Buysse DJ, Reynolds CF 3rd, Monk TH, Berman SR, Kupfer DJ, authors. The Pittsburgh Sleep Quality Index: a new instrument for psychiatric practice and research. Psychiatry Res. 1989;28:193–213. [PubMed]
Smyth C, author. The Pittsburgh Sleep Quality Index (PSQI). J Gerontol Nurs. 1999;25:10–1.
Johns MW, author. A new method for measuring daytime sleepiness: the Epworth sleepiness scale. Sleep. 1991;14:540–5. [PubMed]
Johns MW, author. Daytime sleepiness, snoring, and obstructive sleep apnea. The Ep-worth Sleepiness Scale. Sleep. 1993;103:30–6
Knutson KL, Rathouz PJ, Yan LL, Liu K, Lauderdale DS, authors. Stability of the Pittsburgh Sleep Quality Index and the Epworth Sleepiness Questionnaires over 1 year in early middle-aged adults: the CARDIA study. Sleep. 2006;29:1503–6. [PubMed]
Hierarchical Linear Modeling [computer program]. 2007. Lincolnwood, IL: Scientific Software International. Version 6.04.
Kreft IGG, de Leeuw J, Aiken LS, authors. The effect of different forms of centering in hierarchical linear models. Multivariate Behav Res. 1995;30:1–21.
Borbely AA, author. A two process model of sleep regulation. Hum Neurobiol. 1982;1:195–204. [PubMed]
Kubitz KA, Landers DM, Petruzzello SJ, Han M, authors. The effects of acute and chronic exercise on sleep. A meta-analytic review. Sports Med. 1996;21:277–91. [PubMed]
VanHelder T, Radomski MW, authors. Sleep deprivation and the effect on exercise performance. Sports Med. 1989;7:235–47. [PubMed]
Meney I, Waterhouse J, Atkinson G, Reilly T, Davenne D, authors. The effect of one night's sleep deprivation on temperature, mood, and physical performance in subjects with different amounts of habitual physical activity. Chronobiol Int. 1998;15:349–63. [PubMed]
Scott JP, McNaughton LR, Polman RC, authors. Effects of sleep deprivation and exercise on cognitive, motor performance and mood. Physiol Behav. 2006;87:396–408. [PubMed]
Mah CD, Mah KE, Kezirian EJ, Dement WC, authors. The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep. 2011;34:943–50. [PubMed Central][PubMed]
Abedelmalek S, Chtourou H, Aloui A, Aouichaoui C, Souissi N, Tabka Z, authors. Effect of time of day and partial sleep deprivation on plasma concentrations of IL-6 during a short-term maximal performance. Eur J Appl Physiol. 2013;113:241–8. [PubMed]
Onen SH, Alloui A, Gross A, Eschallier A, Dubray C, authors. The effects of total sleep deprivation, selective sleep interruption and sleep recovery on pain tolerance thresholds in healthy subjects. J. Sleep Res. 2001;10:35–42. [PubMed]
Smith MT, Edwards RR, McCann UD, Haythornthwaite JA, authors. The effects of sleep deprivation on pain inhibition and spontaneous pain in women. Sleep. 2007;30:494–505. [PubMed]
Edwards RR, Almeida DM, Klick B, Haythornthwaite JA, Smith MT, authors. Duration of sleep contributes to next-day pain report in the general population. Pain. 2008;137:202–7. [PubMed Central][PubMed]
Schmidt RE, Harvey AG, Van der Linden M, authors. Cognitive and affective control in insomnia. Front Psychol. 2011;2:349. [PubMed Central][PubMed]
Snijders TAB, author. Power and sample size in multilevel linear models. Encyclopedia of Statistic in Behavioral Science. 2005. Vol 3. Wiley; p. 1570–3.


text:
My NY Mets sketchbook. I create an entry after each Mets game or commentary on the crazy stuff going on around the team.
That doctor looks like Smee from Captain Hook. Keep em coming, but can we get a W on the road?Also, I feel like Beltran is doing a lot of walking, but let's hope he isn't walking backwards.Thanks for the great work, time and effort, Joe!

subset: commoncrawl


text:
The Boston Red Sox Are 2009 American League Wild Card Champions...A Must Jeff Jacobs Read
It took a little help from their Texas Rangers friends but the Boston Red Sox are the official American League Wild Card Champions and will play in the postseason despite losing to the Toronto Blue Jays by a score of 8-7. A furious five run eighth inning Boston comeback made the game as close as it could get but the Sox fell short and lost their fifth contest in a row. They will open play next week against the California Anaheim Los Angeles Angels on the left coast.
Clay Buchholz was floured and battered, shaked and baked for seven runs on eight hits, giving up five (!!) home runs to the Blue Jays. He ended up sticking around for only five full innings and was followed by Ramirez, Saito, Wagner and Papelbon. Saito was the only one of that quartet to surrender a run. That plated runner was the deciding tally but thanks to the Rangers, who cares? I know that this team will regroup and resume their winning ways...soon.
After the game finished, many players awaited the end of the Angels-Rangers game in the clubhouse, for their fate was in that game's outcome. A celebration was nearing and everyone knew it. At night's (or morning's) end, nobody was disappointed. Here's Dustin "Pedey" Pedroia...
"Anytime you make the playoffs, it's a great accomplishment," Pedroia said. "It doesn't matter how you do it as long as you're in. Now we just have to go out there, play well and win a championship."
Leftfielder supreme and probable free agent Jason Bay had this to say about October play...
"It's a little different waiting around for another game to end but at the same time, anytime you get to the playoffs, ultimately that's where you want to be," outfielder Jason Bay said. "I don't see how this would ever get old. I was on a team where this would have been a luxury, going to the playoffs," said Bay, the former Pittsburgh Pirate. "You construct a team, you put it a certain way, a lot of things still have to go right. Four teams from each league get to go to the playoffs. That says a lot about our team that we really care about where we're going," he said. "Most of the team is here, 99 percent. It says a lot about the character of this team."
They care, you care, I care. That's the beauty of Red Sox Nation and Boston Red Sox baseball. That's all I can say, right from my heart.
OK, this is important. I hope you can click on this post's title for a column penned by the Hartford Courant's very own Jeff Jacobs. I've said it before and I'll say it again...RIGHT NOW. He's one of the finest sports columnists I have ever read. His piece today brought a copious amount of tears to my eyes. Does it have anything to do with the Boston Red Sox? Hell no. But read it you must and feel your heartstrings pulling at your soul. Thanks Jeff. Simply click on the title of this post and as always, BE WELL. Thanks.


text: The website of the Moscow court, that convicted three members of the feminist punk band Pussy Riot of hooliganism last week, was hacked on Tuesday by American "hacktivist" group Anonymous. The site for the Khamovnichesky District Court was pulled down after being defaced with anti-Putin slogans and a new Pussy Riot song, "Putin is Lighting the Fires of the Revolution." [BBC]


text:
Last year, I was delighted when Frederic Baud, one of the organizers of the first BarCampBank (in Paris), tweeted that he just discovered that BarCampMoney NYC was to be held on April 14, 2008. By complete coincidence, the organizers, including Jonah Keegan, had gained momentum to put on the event without knowing that a similar event had been organized in the U.S. the previous year, in Seattle, and that two additional U.S. BarCampBanks were slated for San Francisco and New England in each of the preceding two weeks to the New York event.
I assumed the NYC event was named BarCampMoney instead of BarCampBank simply because Jonah was not aware of the existence of the other events, and had been inspired to create an event in much the same way that the original event was spawned from BarCamp Paris, but had simply decided on a different name.
If you are not already familiar with BarCamp and BarCampBank, these are unconferences where the audience/participants are the star of the show. Entry is free or low cost, and there are no featured speakers. It's a model of democracy in action. The best Camps are conducted using Open Space principles with no predetermined agenda. Despite its funny name, BarCampBank is an unconference dedicated to innovation in regards to technology and finance. It's definitely not about bankers, per se. In fact, bankers are a minority of attendees at a BarCampBank if there are any at all.
I gave Jonah access to the BarCampBank Facebook group already in existence, which included people who were at BarCampBank Paris and BarCampBank Seattle. At this time, I also invited Jonah to change the name of his event to fit the existing community of BarCampBanks that had already occurred, or were about to occur. He declined, citing that materials had already been created and published with the BarCampMoney name, which was understandable.
The event was well-attended, with approximately 50 out of the 75 registered attendees showing up. The group was quite diverse, from investment bankers to angel investors to entrepreneurs to programmers.
The organizers are about to hold the event again, on March 7, and knew there was an opportunity to either stick with the BarCampMoney name, or switch to the BarCampBank name.
My arguments for switching to the BarCampBank name are as follows:
1.) Few bankers usually show up to BarCampBank. The fact that's it's not just about bank or just for bankers is explained quickly and easily. But it makes sense in that discussion is about how we can revolutionize the ways in which banking is done.
2.) There are already groups set up and organized online with the BarCampBank name, i.e. wiki pages, Facebook group, Google Group. These groups represent a worldwide audience of people who are interested in BarCampBanks, and may have attended one.
3.) There have been many BarCampBanks held throughout the world, namely:
BarCampBank Paris (the first one, in Sept. 2006)
BarCampBank Seattle
BarCampBank SF
BarCampBank NewEngland
BarCampMoney NYC
BarCampBank Dallas
BarCampBank London
BarCampBank Charleston
BarCampBank BC
Already on the slate for this year are:
BarCampBank London 2
BarCampBank SF 2
BarCampBank Vegas
Being planned are:
During a conference call with the BarCampMoney organizers today, the New York group has decided to stick with the BarCampMoney name for the following reasons:
1.) Historical precedent; continuity with last year's event.
This is understandable.
2.) New York is special, and includes Wall Street, investment bankers, venture capitalists, entrepreneurs, and is the financial center of the world; therefore it deserves a special name, different than the rest, to set it apart.
To me, this argument is weak. Every city is special and every city lends its own character to an event, especially a financial-related event. Having attended four BarCampBanks in four different cities, and even organizing one of them, one of the things that I most enjoy about them is the distinctive character that each city lends to the event. BarCampBank SF was wonderfully tech and start-up oriented, BarCampBank NewEngland was credit union oriented by design, the first BarCampMoney NYC was venture-capital and investment oriented, and BarCampBank BC had a worthy-cause and social media flavor.
New York as a city has enough star-power on its own that it doesn't need additional differentiation through the name.
3.) Another reason cited for keeping the BarCampMoney name was that this subset of the greater BarCamp movement could catch on and be held in numerous cities worldwide. This argument makes no sense since the BarCampBank movement has already caught on and is already being held in many cities, with many more in the works. BarCampLondon 2 is slated for February 14 and BarCampBank SF 2 is slated for April 25 & 26. This argument also directly contradicts the argument that the NYC event needs a special name due to the unique nature of the financial community there.
A BarCamp of any type is primarily about meeting people in-person, and therefore is primarily oriented to the physical geography in which it is held. But since technology is breaking down barriers of geography, acknowledging the world outside, being inclusive to the greater movement is worthy too. To say that New York is special is redundant; every locale is special. To try to show the rest of the world that New York is special through having a different name is to not be inclusive to folks in other areas who may have interest in attending, or in some way getting involved. After all, though the efforts of Brent Dixon, at BarCampBank BC, via live video stream over the web, we had questions and comments from all over the world, including colleagues in Boston, North Carolina, Dallas, Madison, Paris, and elsewhere (Hi Ron, Matt, Brad, Chris, and Frederic!).
Ultimately, the name won't affect the event too much one way or another, except in the expectations of some attendees. The question boils down to if the organizers want this event to be a part of a broader movement or not. As long as the event is held in the spirit of BarCamps, then either name will work.
Your thoughts and opinions on the matter?
Tags: BarCamp, BarCampBank, BarCampBankNewEngland, BarCampMoneyNYC, Brent Dixon, Frederic Baud, Jonah Keegan, New York, NYC, OpenSpace, unconference


text:
ALBANY — Gov. Andrew M. Cuomo signed into law a sweeping package of gun-control measures on Tuesday, significantly expanding a ban on assault weapons and making New York the first state to change its laws in response to the mass shooting at a Connecticut elementary school.
Mr. Cuomo signed the bill less than an hour after the State Assembly approved it by a 104-to-43 vote on the second full day of the 2013 legislative session. The State Senate, which had in the past resisted more restrictive gun laws, approved the measure 43 to 18 on Monday night.
"I am proud to be part of this government, not just because New York has the first bill, but because New York has the best bill," the governor, a Democrat, said at a news conference. "I'm proud to be a New Yorker because New York is doing something — because we are fighting back."
The expanded ban on assault weapons broadens the definition of what is considered an assault weapon and reduces the permissible size of gun magazines to 7 rounds, from 10. It also includes provisions to better keep firearms away from mentally ill people and to impose stiffer penalties on people who use guns in the commission of crimes.
Gun-rights advocates denounced the measure. The New York State Rifle and Pistol Association said New York gun owners "should be ashamed and afraid of our state," and the National Rifle Association said, "These gun-control schemes have failed in the past and will have no impact on public safety and crime."
"The Legislature caved to the political demands of a governor and helped fuel his personal political aspirations," the N.R.A. said.
But Mayor Michael R. Bloomberg of New York City, a vocal advocate of gun control, hailed the legislation, saying it "protects the Second Amendment rights of people, and at the same time it makes all New Yorkers safer."
"We have some of the toughest gun laws in the country, and this just strengthens them," Mr. Bloomberg said.
Elected officials in New York and around the nation have been debating how to respond to gun violence since the shooting at Sandy Hook Elementary School in Newtown, Conn. As the New York Legislature was voting for the new gun-control measures, the state's comptroller, Thomas P. DiNapoli, said that he would freeze investments by the state's pension fund in firearm manufacturers. The pension fund sold holdings in Smith & Wesson after the Newtown shooting; the fund continues to hold about $2 million worth of shares in Sturm, Ruger & Company.
Mr. Cuomo, saying that gun violence constituted an emergency requiring immediate action, waived a constitutionally required three-day waiting period between the introduction of legislation and a vote to allow speedy action on the gun-law package. But during the Assembly debate, which lasted nearly five hours, a number of Republicans criticized both the bill's content and the lack of public hearings or other public processes for considering the proposals.
"Why are we being bullied into voting on this bill without our proper, responsible due diligence?" asked Assemblyman Steve Katz, a Hudson Valley Republican. "Solely due to the governor's misguided, egotistic notion that this will advance his presidential aspirations."
Assembly Democrats, who have pushed for new gun-control laws for years, hailed the legislation as long overdue.
"It's taken far too many deaths to get us to this point," said Assemblyman Thomas J. Abinanti, a Democrat from Westchester County. "The Second Amendment does not guarantee the right to bear arms to kill innocent firefighters, teachers and children, and that's the message we have to send."
The expanded ban on assault weapons takes effect immediately; New Yorkers who already own guns that are banned under the new law can keep them, but will have to register them with the state within a year. Other provisions of the bill take effect at later dates.


text:
LibertyCabbage wrote:I'd definitely do another one, although I imagine I'd still be pretty negative if there aren't any notable improvements made after the four reviews Flying Tigers has gotten this year (plus a fifth one if Yeahduff ever gets around to writing his). I'm concerned from briefly looking at the comic, as not only hasn't there been an update since July, but I don't see any notable change in the artwork since I reviewed the comic about eight months ago.
RobboAKAscooby wrote:Yeah I expect it'll be pretty negative too.
I'm going to suggest the creator drops down to a once-a-week schedule, and uses that extra time to either put more effort into the pages or practice with other artwork. He may also want to consider switching to doing black-and-white pages in order to focus on improving the line art.
VeryCuddlyCornpone wrote:Excited to see you back in the game. I was wondering if you were goign to call it quits for a while, glad you're back
Mcwhirlpoolinc wrote:Would you review mine? I don't have my own site for it, I use facebook, hope that's alright.
It's called GHOST HOME: http://www.facebook.com/pages/Ghost-Home/170869639600476?sk=photos_albums
LibertyCabbage wrote:Mcwhirlpoolinc wrote:Would you review mine? I don't have my own site for it, I use facebook, hope that's alright.
It's called GHOST HOME: http://www.facebook.com/pages/Ghost-Home/170869639600476?sk=photos_albums
Sorry, Mcwhirlpoolinc, but I'm gonna decline this one. You're obviously buddies with David Yoon, and I'm gonna avoid focusing on a certain clique. Your webcomic also consists of sketchy artwork you posted to your Facebook account, and I'd prefer to spend my limited time reviewing more serious projects.
If you'd still like a review, your best bet's to sign up with one of the free webcomic hosting sites out there, and then request a review on the Smack Jeeves forums.
Again, sorry I can't be more helpful. Good luck with your project, though, and hopefully someone out there has time to look it over and give you some criticism.
Return to Technique Tips and Tricks
Users browsing this forum: No registered users and 1 guest


text:
Elizabeth Warren: "The system is rigged"
(CBS News) CHARLOTTE, N.C. -- Massachusetts Senate candidate Elizabeth Warren slammed Wall Street, talked about economic issues and took the opportunity to sharply criticize Mitt Romney during her speech to the Democratic National Convention Wednesday night.
Warren, the Harvard professor who's locked in a tight battle with Republican Sen. Scott Brown, said she and President Obama are on the side of small business owners.
"People feel like the system is rigged against them. And here's the painful part: they're right," she said.
"Oil companies guzzle down billions in profits. Billionaires pay lower tax rates than their secretaries. And Wall Street CEOs--the same ones who wrecked our economy and destroyed millions of jobs--still strut around Congress, no shame, demanding favors, and acting like we should thank them."
As for small business owners, Warren added, "Not one of them--not one--made big bucks from the risky Wall Street bets that brought down our economy."
"I talk to nurses and programmers, salespeople and firefighters--people who bust their tails every day. Not one of them--not one--stashes their money in the Cayman Islands to avoid paying their fair share of taxes," Warren continued, alluding to Democratic accusations that Romney is stashing some of his wealth in offshore accounts.
She also accused Romney of wanting "to give tax cuts to millionaires and billionaires...but for middle-class families who are hanging on by their fingernails? His plans will hammer them with a new tax hike of up to $2,000."
"Mitt Romney wants to give billions in breaks to big corporations - but he and Paul Ryan would pulverize financial reform, voucher-ize Medicare, and vaporize Obamacare," she added.
"After all, Mitt Romney's the guy who said corporations are people. No, Governor Romney, corporations are not people. People have hearts, they have kids, they get jobs, they get sick, they cry, they dance. They live, they love, and they die. And that matters. That matters. That matters because we don't run this country for corporations, we run it for people," Warren said.
Warren's high-profile, prime time appearance at the convention just prior to former President Bill Clinton serves two purposes: to fight back against Republican attacks, especially their continued use of the president's "you didn't build that" line, and to boost her profile for the final stretch of her Senate campaign.
"President Obama believes in a level playing field," she said. "He believes in a country where nobody gets a free ride or a golden parachute.
"A country where anyone who has a great idea and rolls up their sleeves has a chance to build a business, and anyone who works hard can build some security and raise a family," she added.
"President Obama believes in a country where billionaires pay their taxes just like their secretaries do."


text:
2019 State of Financial Reporting Survey
We surveyed nearly 600 finance and accounting professionals on their month-end close and reporting processes. See the results.
What RPA is and how it works
Robotic process automation is like an Excel macro that can work on multiple applications, says Danielle Supkis Cheek, CPA. RPA can complete routine, repetitive tasks such as data entry, freeing up employee time from lower-level chores.
From The Tax Adviser
From CPA Insider


text:
Ivanhoe Diploma - What is it?
The Ivanhoe Diploma is an innovative and exciting program for all Ivanhoe students from Years 10 to 12. Students participate in a number of learning and leadership activities, both within and outside the School covering a broad range of areas. These include creative pursuits, physical activity, civic engagement, intercultural understanding and leadership. Students keep a personal portfolio of their achievements and activities over their senior years at the School which are then assessed by a team of teachers.
The program is voluntary and is structured so students can design their own program, based on their skills, passions and interests. Students who already participate in programs outside the School can also get these approved to be counted towards the Diploma.
What's in it for me?
- Life-changing experiences
- Travel and adventure
- Connecting with your community
- Making a difference
- Broadening your outlook on the world
How does it work?
Over Years 10 to 12 students participate in a wide variety of programs, many already running at the School.
There are five essential elements of the program which students must complete and accrue 180 hours in total:
- Creative Thinking
- Physical Activity
- Civic Engagement
- Intercultural Understanding
- Leadership and Responsibility
For each section, students are able to choose the type of activity that best suits their interests.
What will you Learn?
Through participation in the program, students will gain valuable skills over a broad range of areas including:
- Problem-solving
- Self-discipline and persistence
- Overcoming Challenges
- Commitment and seeing a task through to its end
- Helping Others
- Creativity
- Teamwork
- Developing an understanding and empathy for other cultures
- Understanding other people's perspectives
- Mentoring
- Leading
- Showing initiative
Participating in the various activities that form part of the Ivanhoe Diploma will open your eyes to other experiences and may assist you to choose a future career or pathway.
Daniel Proietto (OIG '96)
Board Member – Partner Lander & Rogers Lawyers
My career was certainly strengthened by having had a range of experiences in public and community life. As an employer, in a legal firm, we look for well-rounded people and not just those who are gifted academically. Those with a broad view of the world and community life, in general, can usually be more effective in solving problems and being a more effective contributor in the workplace.
Michael Gorton AM (OIG '76)
Principal – Russell Kennedy Lawyers
Getting Started
Students work with their Mentor who will help them formulate their Award Program and will work with them to achieve the Diploma by the end of Year 12.
Design Your Award Program
After the Award Program is designed, a plan is developed and students commence their program by keeping a record of all of their activities in their personal portfolios. This is regularly reviewed and assessed by the student's Mentor.
At the end of Year 12, students submit their personal portfolios to their Mentor for assessment. A panel of teachers assess the portfolios and then participants attend a brief meeting to present and discuss their achievements.
What are you waiting for?
The Diploma is flexible and students can base their program around their skills, passions and interests. Students gain valuable skills and gain an Award that recognises their commitment.
What else is there?
Participants could also qualify for an Ivanhoe Diploma with Honours if they commit to more than the required hours of participation in each area. Once the Action Plan is complete, students can discuss the possibility of achieving Honours with their Mentor.


text:
Butch Jones Is Signed, Sealed, and Delivering For UC Football
Butch Jones and Whit Babcock have been friends since 2006 when they worked together for nearly two years at West Virginia University. But their relationship changed three months ago when Babcock was hired as UC's Athletic Director and became the head football coach's boss.
"We laugh about that," said Babcock. "We acknowledge that up front – there are certain things that we're friends on, and then there are other days where I have to tell him something that he doesn't want to hear and vice versa. I guess that's why I wear a tie every day – so that he knows that I'm the boss."
"Sometimes I have to tell him to loosen that tie up," said Jones with a laugh. "But it isn't difficult because we have mutual respect for each other. We're able to separate our personal relationship and our business relationship."
Their relationship helped produce the contract extension that Jones signed on Tuesday. The new pact will pay the 2011 Big East Conference Coach of the Year more than 10 million dollars – before incentive bonuses – if he stays at Cincinnati for the next six seasons.
"Whit was extremely proactive right from the very beginning and that meant more to me than anything else in the contract," said Jones. "The way our administration was proactive at a very early stage in our season, showed me that they really believe in the foundation that we're building, and our philosophy for what we want in our football family."
"If I played a small role – great – but I really think it comes down to the character of our coach," said Babcock. "Butch is grateful for the opportunity here and as hard as he sold me on the University of Cincinnati when the A.D. job was open, I know that he cares about it and loves it. He wants to be a part of building this thing and finishing what he started."
Jones has won three league championships in his five years as a college head coach, including a share of the Big East title this season. Next week, he's expected to sign the most highly-touted recruiting class in school history. Scout.com currently has Cincinnati's projected class ranked #23 in the country and #1 in the Big East.
"He's even better than I thought and I knew he was good," said Babcock. "People take for granted that every team plays hard every week and they don't. I'm just really impressed with how hard our team plays for him. That comes from the leader. It's an overused term, but they would try to run through a wall for him."
"I'm definitely excited for the university and the program," said quarterback Zach Collaros. "He's done a great job of installing what he wants in a program which is family and toughness. I think we've come a long way in doing what he wants and it's only going to get better. I've read that they have a great recruiting class coming in and last year's class was great, so it's great that Coach Jones decided to stick around."
"I know that it doesn't really affect me because I'm a senior, but he's taking this program in a good direction and I want the best for the team," said linebacker JK Schaffer. "I am absolutely happy that he is signing a contract extension. I see this program over the next few years climbing even higher than it has over the last four years."
"I thought it was time that somebody stepped up and said, 'Hey, we're committed to being here.'" said Coach Jones. "I'm excited about what we're doing in this football program. We have a lot of things to be proud of, and we're going to continue to grow, and build, and elevate this program into elite status."
The contract extension also includes a $250,000 increase to the salary pool for assistant coaches, raising the total to $1.85 million.
"You win with consistency and continuity and I'm excited about what we're building and the possibilities that we have for the future," said Coach Jones. "The big thing for me is being able to continue to attract the best staff in the country and keep them intact and take care of them."
There is also a sizable increase in the buyout clause that would allow Coach Jones to take another job. It jumps from $1.08 million to $1.75 million in year one, although Babcock admits that figure probably wouldn't scare away big budget schools.
"There's a balancing act there," said Babcock. "You want the buyout to be enough so that if the coach leaves, it can help to fund your search for the next coach. And you want it be a number that gives some people a reason to pause. But I don't think you want to have it at such a level that you trap a coach. If you ultimately have a coach that doesn't want to be here, do you really want to handcuff him? There's a fine line there, but I think it needs to be enough to get people's attention and to help you – if you do have a coach leave – to conduct the search and get things in place to hire the next guy.
"But my goodness, I look at this contract as a way to have Butch here for a long time and not to figure out what the heck to do when he leaves. I think his loyalty and love for Cincinnati played a real big role in this contract."
Cincinnati's previous two head football coaches – Mark Dantonio and Brian Kelly – each spent three years in Clifton. As Jones prepares to enter his third season, he often hears from fans who tell him that they hope that he stays at UC.
"I hear that all the time and it means a lot," said Jones. "We have a fan base that has been extremely loyal to me since the day that I walked in, and I can't say enough about the amount of support when things weren't going as well as we wanted. To me, that means everything. This truly is a special place."


text:
The Met Office has confirmed that a Yellow Weather warning for snow will extend to Friday evening.
According to the Met Office between 00:05 on Friday and 18:00 there is "potential for a spell of heavy snow, accompanied by strong winds, to affect much of Northern Ireland".
Also read: Northern Ireland weather: what to expect this week as temperatures plunge and more snow looms
WEATHER WARNING: Bitterly cold Russian air to blast NI
WEATHER WARNING: Heavy snow on the way as Northern Ireland set to freeze
WEATHER: 'Biting cold Russian wind' to last for weeks
Already the Met Office has issued an amber warning for snow in the eastern half of Northern Ireland from 4am-9pm on Wednesday.
The Met Office said that by the end of Wednesday, more than 20cm of snow may have accumulated in some parts of eastern England, Scotland and Northern Ireland.
And there is a yellow weather warning for snow for all of Thursday.
The advice for Friday adds: "There is a slight chance that roads may become blocked by deep snow, with stranded vehicles and passengers.
"There is a small chance that long interruptions to power supplies and other services such as telephones, may occur."
The Chief Forecaster said: A weather system is expected to continue to move north into Friday and has potential to produce widespread snow, accompanied by strong winds.
"As less cold air follows from the south, there is a chance of snow turning to freezing rain bringing an additional ice risk.
"There is still uncertainty in how this system will develop but there is a small chance of the combined effects of snow, strong winds and ice leading to severe impacts."
It has today been reported that Storm Emma is expected to hit the UK on Thursday or Friday with potential blizzard condition.


text:
Welcome to Tel Aviv University International
Ready to embark on the journey of a lifetime in a city where ancient history meets cutting-edge innovation? TAU International offers English-taught programs that give you access to the best of TAU's top-tier academics and provides close connections to institutions and companies in Israel and worldwide. You'll be able to enjoy all of this in the heart of Tel Aviv, the Mediterranean city that never stops.


text:
Love & War
The Blue Shamrock is a charmingly seedy bar in Manhattan, but the new owner has plans to "class the joint up." Upscale Wally, the new owner, and low class Jack, the alpha male bar patron are—against their own wishes—drawn to each other.
Season 1
S01:E01 - Pilot (a.k.a Love Is Hell)
Having lost her restaurant in a divorce settlement, Wally decides to buy an old Manhattan bar where she meets columnist Jack. Though they are complete opposites they find each other interesting, even though she is preparing to ruin his favorite hangout.
S01:E02 - Step 2
Jack becomes acquainted with Kip, Wally's impressive ex-husband. Wally invites Jack to dinner but he misinterprets her intentions.
S01:E03 - Check, Please
Jack and Wally have their first date at a new high-class restaurant and it does not go well, particularly when it comes time to pay the check. Meanwhile, Nadine tries to remake the Blue Shamrock's customers.
S01:E04 - Waiting for Henry
Jack is too tied up with work to attend the newly refurbished Shamrock's grand re-opening, but Wally's ex-husband Kip is there to make her feel better.
S01:E05 - What Are You Wearing?
Jack asks Wally to accompany him to a press-club dinner where he is to receive an award, but asks her to wear something sexy.
S01:E06 - Voyage of the Damned
Jack takes Wally on a weekend getaway to see the fall colors, but his obviously inadequate planning starts to drive her crazy.
S01:E07 - Bustiers and Body Paints
When their friends point out that they have been together for two months now, Jack and Wally drive themselves crazy trying to find the perfect gifts for each other.
S01:E08 - Monday, Monday
Deciding that they have been spending too much time together, Wally and Jack decide to devote every Monday to activities with other people, but their choice of alternatives leaves something to be desired.
S01:E09 - For John
The sudden death of Ike the bartender is startling enough, but the revelations that occur at his memorial service are more so.
S01:E10 - The Doppler Effect
Wally is invited to bring her new beau Jack over for dinner by an old friend and her husband, who turn out to be unbearable snobs.
S01:E11 - Not Tonight, Honey
Worrying that their choosing sleep over sex means that their romance is in trouble, Wally and Jack attempt to rekindle it with a wild night. Meanwhile, Ike's brother Abe turns up at the Blue Shamrock to claim his inheritance—part ownership of the bar!
S01:E12 - Christmas Kvell
When she finds that Jack wants to celebrate Hanukkah rather than Christmas, Wally tries to change his mind.
S01:E13 - The Prima Dava
Wally and Jack find Jack's old flame (guest star Tracey Ullman) sleeping in his bed.
S01:E14 - PMS, I Love You
A restaurant critic in a bad mood pays the Blue Shamrock a visit. Wally, in a foul mood all of her own, fears the critics mood will impact his review, so she decides to bribe him.
S01:E15 - Whitewashed
Wally struggles to persuade the slovenly Jack to clean up his apartment.
S01:E16 - Two on the Aisle
Jack persuades Wally to see a movie with him, but the feminist flick they see is not what he had in mind.
S01:E17 - Tattoo You
Wally is angered when Jack's traditionalist views force him to disapprove of her new tattoo.
S01:E18 - Valentine's Day
Jack makes plans for what he thinks will be a romantic Valentine's Day date, but there is no way he can satisfy Wally's high hopes and expectations.
S01:E19 - The Big Lie
Wally discovers that Jack has lied to her about a date with an attractive woman.
S01:E20 - Friends and Relations
Jack is nervous about meeting Wally's parents, but with the surprises in store, he should not be the only one.
S01:E21 - Sick About You
Wally plans a special evening with Jack, but he's burning up with a temperature instead of passion.
S01:E22 - Opening Day
Wally lacks team spirit when she joins Jack and Meg for their traditional opening day at the ballpark.
S01:E23 - Croton-on-Hudson
After her daughter elopes, Nadine plans a wedding after the fact with Wally as the caterer.
- Careers
- News
- Press Inquiries
- iOS
- Android
- Roku
- Amazon Fire
- Copyright © 2019 Tubi, Inc.
- Tubi is a registered trademark of Tubi, Inc. All rights reserved.
Made with in San Francisco


text:
In Pennsylvania, our group of accredited schools, colleges and universities offer online degrees, programs and other distance education courses in the following disciplines:
The Chubb Institute's Web Design program teaches you the skills you need to jump into this fast-growing field, enabling you to design Web pages, maintain Web content, and develop Web graphics.
We are fully accredited. When reviewing our offerings, please remember that we are here to serve you, the student. Without you, we could not operate successfully.
Want to start an online college degree program but don't know where to look? Look no further-
this is the place to find a variety of online degree programs. From online MBA,
to Information Technology, to online nursing degree programs, we've compiled
a list of online colleges and universities for you.
We also have extensive campus systems for a more traditional school environment. With easy access to all major forms of transportation, as well as free onsite parking, we can make your educational experience something you will treasure.
Start by choosing an online degree category below. You'll get access to a list
of the online universities and online colleges that offer the online degree programs of your choice:
A full array of Master's degrees awaits you as well in Morrisville, Pennsylvania, including a number of PA discount programs. Make sure you fill out the simple form as well, to ensure you take advantage of the special membership offerings that are included as part of the use of this site. Sponsored by The Chubb Institute and Banner Institute, Keller School, University of Phoenix, The Chubb Institute and Banner Institute, ITT Technical Institute and other schools, colleges and universities of higher learning.
Click Here to search for all locations | home | complete city listing | web design | resources
Web Design


text:
Do fish drink? Kristie – Doglap, MS
You would think that your koi need a drink of water like the desert needs another grain of sand but just like us; they too need a little refreshment from time to time. Koi utilize water to maintain proper body functions the same as us but they just do it a little bit differently.
Koi don't per say "drink" like we do. If we want a glass of water, we pour water in a glass and drink away through our mouths. Koi on the other hand absorb water through their gills and body in a process called osmosis. Osmosis is defined by dictionary.com as "the tendency of a fluid, usually water, to pass through a semipermeable membrane into a solution where the solvent concentration is higher, thus equalizing the concentrations of materials on either side of the membrane." In other words, koi have larger concentrations of water that contain salt in their body than does the surrounding water garden. Through osmosis water is constantly passing through koi's semipermeable skin into their body to equalize these concentrations. Since water is constantly absorbing into their bodies they have to immediately excrete this water to prevent them from bursting. During the course of a day, they can excrete up to 10 times their weight.
Filed under: Feeding Fish, Koi & Goldfish, Water Gardens & Features | Tagged: fish, fish care, fish food, Fish Population, Koi & Goldfish, water garden |


text:
How to Delete Apps from Your iPad
You can delete (remove) iPad 2 apps if you decide that you no longer need them. Deleting unwanted applications from your iPad saves precise space for the apps you actually do use. You can only delete apps that you downloaded from iTunes; you can't delete apps that are preinstalled on the iPad such as YouTube, Calendar, and Contacts.
1Display the Home screen that contains the app you want to delete.
The apps on that Home screen are displayed.
2Press and hold the app you want to delete.
All the apps begin to jiggle and a delete button (X) appears next to each icon..
4Tap Delete to proceed with the deletion.
A dialog asking you to rate an app before deleting it appears.
5Tap the Rate button to rate it or tap No Thanks to opt out of the survey.
If you're rating the app, select the number of stars you wish to assign it.
You can delete a folder by following these same steps. When you delete a folder, the apps that were contained within the folder are placed back on the Home screen — the apps themselves are not deleted.


text:
This proposal accelerates the permanent protection of 235 acres of wetlands and 765 acres of grasslands for a total of 1,000 acres as Waterfowl Production Areas open to public hunting in Minnesota.
This proposal accelerates the protection of 1,012 acres of strategic prairie grassland, wetland, and other wildlife habitats as State Wildlife Management Areas open to public hunting.
This proposal accelerates the strategic permanent protection of 915 acres (220 wetlands and 695 grasslands) of Waterfowl Production Areas (WPAs) open to public hunting in Minnesota. Pheasants Forever (PF) will strategically acquire parcels that are adjacent to existing public land or create corridors between complexes. All acquisitions will occur in the prairie, prairie/forest transition, or metro regions.
This proposal accelerates the protection of 1,030 acres of strategic prairie grassland, wetland, and other wildlife habitats as State Wildlife Management Areas (WMA) open to public hunting. Pheasants Forever (PF) will be acquiring tracts that build onto or create a corridor between existing protected lands which will be transferred to the MN Department of Natural Resources (MN DNR) to be included as a WMA. All acquisitions will occur within the prairie, prairie/forest transition, and metro planning regions. These areas have seen the greatest decline in upland and wetland habitat.
Pheasants Forever (PF) and the U.S. Fish and Wildlife Service (Service) will cooperate to permanently restore and protect approximately 1397.31 acres as Waterfowl Production Areas (WPAs) in western and southern Minnesota. All lands acquired through this grant proposal will be owned and managed by the Service as part of the National Wildlife Refuge System.
The Minnesota Department of Natural Resources Accelerated Prairie Grassland Restoration and Management Program had a successful first round of funding from the Legacy Funds. The program worked through the growing pains and obstacles in getting a new program up and operational and was successful in enhancing nearly 5,800 acres of prairie and grasslands in eight of the ecological subsections of Minnesota. A contractor base has been established for this type of work statewide that needs to be evaluated and expanded on for future appropriations.
This program protected 810 acres of new wildlife habitat in the Prairie, Deciduous Transition, and Southeast Bluffland ecological sections of Minnesota through fee title acquisition. Title of lands acquired are held by the State and are designated as WMAs.
Ducks Unlimited enhanced 6,882 wetland acres through the bio-engineering and installation of water control structures on managed shallow lake outlets for Minnesota DNR, and protected 76 wetland and 103 upland acres on a shallow lake through a purchased conservation easement.
Many of Minnesota's wetlands have been lost and the remainder degraded. The original proposal planned for 15,000 acres of wetland/shallow lake enhancement to provide critical habitat for each life stage of waterfowl and wetland wildlife. The six projects subsequently completed with this appropriation enhanced 13,800 acres of wetlands and shallow lakes in the Prarie and Forest/Prairie Ecosections of Minnestoa.
This appropriation funded 283 projects totaling 21,953 acres. The two largest types of enhancement were 112 woody removal projects totaling 10,160 acres and 134 prescribed burns totaling 10,082 acres. Additionally, we seeded 30 sites totaling 1386 acres, put in infrastructure for conservation grazing of 236 acres on 3 sites, conducted 3 oak savanna enhancements totaling 42 acres, and treated 47 acres of invasive species on 2 sites.
This program of on-the-ground conservation projects increased the wildlife and ecological values of forest communities on Minnesota's public forestlands. Restoration and enhancement projects in this program enhanced more than 10,000 acres of forest.
Water control structures and dikes were designed and constructed on six Wildlife Management Areas (WMA) in the counties of Becker, Clearwater, Itasca, Lincoln, Roseau, and Yellow Medicine. Dike work at Roseau River WMA protects and enhances 3200 acres of wetlands wetlands in Pool 2 of the WMA. Roseau River WMA has 10 large water control structures, seven moist soil cells, and four large pools covering 11,800 acres. Cells for a moist soil unit were constructed at Lac Qui Parle WMA in Lac Qui Parle County.
We protected 22.3 miles of trout streams and 1.3 miles of lakeshore via easements (585 acres in total), and 7.4 miles (504 acres) of lakeshore through fee-title purchase. We enhanced shoreline habitat on 524 acres of riparian land, and instream habitat on 3.1 miles of trout streams and 0.5 miles of warmwater rivers.
We propose restoration and enhancement of prairie and savanna on WMA's, SNA's, and Native Prairie Banks in Minnesota and restoration and enhancement of bluff prairies on State Forest Land in southeast Minnesota.
This proposal will accomplish shallow lake and wetland habitat work that will otherwise go unfunded. This work is called for in the Minnesota Prairie Conservation Plan, Long Range Duck Recovery Plan, and Shallow Lakes plan.
With these funds we were able to restore, protect, and enhance 24,611 acres of native and restored grassland in Minnesota. Much of this work was done through the DNR Roving Crews, a new program funded with these dollars that has significantly increased the state's habitat management capabilities. In addition to these enhancement activities we were able to enroll acres in the DNR's Native Prairie Bank Easement Program as well as acquire acres for the SNA program.
This program will increase populations of a variety of game and non-game wildlife species by protecting and enhancing forest habitats on which wildlife depends. This program of on-the-ground forest conservation projects will amplify the wildlife value of forest communities on DNR administered forestlands. Our forest enhancement will treat 4,472 ac. These activities are not conducted as part of the DNR's commercial timber operations. Additionally, our program will acquire 404 acres of forestland that contributes to habitat complexes and other high priorities.
Ducks Unlimited and Minnesota DNR Section of Wildlife completed 26 project affecting 7,603 acres, including three wetland restoration projects restoring 97 acres, 18 shallow lake enhancement projects enhancing 7,154 wetland acres, and five fee-title land acquisition projects protecting 352 acres.
Accomplishments of the appropriation include: i) protection of 3.9 miles of shoreline; ii) modification of 4 lake outlet structures to allow fish passage, benefiting 1,264 acres; iii) enhanced river and stream functions at 15 sites, benefiting over 17 river miles; and iv) enhance 4.5 miles of shoreline habitat on publicly-owned lakeshore.
The table below provides a short summary of the acres and sites accomplished. We enhanced or restored 59,495 acres in 458 separate habitat projects.Project Type # Sites # AcresFencing for conserv grazing 6 721grassland conversion 33 1,124Invasive Species Control 43 1,599mowing 3 104Prescribed burn 214 48,368Restoration 13 123Woody Removal 146 7,457
This proposal impacts shallow lakes and wetlands in Minnesota through the design and construction of projects, enhancement work done by DNR roving habitat crews, and shallow lakes work identified and initiated through the DNR Shallow Lakes program. Ten thousand acres of wetlands were enhanced by these activities.
The proposal was to accelerate the protection of 1,220 acres of prairie grassland, wetland, and other wildlife habitat as State Wildlife Management Areas open to public hunting. Over the course of the appropriation, we acquired 11 parcels for a total of 1,484.05 acres which exceeded our total acre goal of 1,220 acres by 264.05 acres. Breaking down acres by ecological section we acquired 876 acres in the metro, 152 acres in the forest/prairie, and 456 acres in the prairie. We have a balance of $52,798 that will be returned to the Fund despite exceeding our acre goals.
This proposal accelerates the permanent protection of 887 acres of wetlands (353 acres) and grasslands (534 acres) as Waterfowl Production Areas open to public hunting in Minnesota.
This proposal accelerates the protection of 1,362 acres of prairie grassland, wetland, and other wildlife habitat as State Wildlife Management Areas open to public hunting.
This proposal accelerates the permanent protection of 900 acres of wetlands (225 acres) and grasslands (675 acres) as Waterfowl Production Areas open to public hunting in Minnesota.
This proposal accelerates the protection of 900 acres of prairie grassland, wetland, and other wildlife habitat as State Wildlife Management Areas open to public hunting.
This proposal accelerates the permanent protection of 760 acres of wetlands (175 acres) and grasslands (585 acres) as Waterfowl Production Areas open to public hunting in Minnesota.
The program accelerated the protection of 550 acres of prairie grassland, wetland, and other wildlife habitat as State Wildlife Management Areas open to public hunting.
This program accelerated the permanent protection of 1,001 acres of wetlands (185 acres) and grasslands (816 acres) as Waterfowl Production Areas open to public hunting in Minnesota. Over the course of the appropriation, PF acquired 5 parcels for a total of 1,001 acres which exceeded our total acre goal of 935 acres by 66 acres. Breaking down acres by ecological section we exceeded our acre goal in the prairie area by 346 acres. We are also happy to bring in $3,794,200 of non-state match dollars to this effort, exceeding our match goal of $3,320,000 by $474,200. We have a balance of $61
CMSM opened its new permanent site with increased capacity to serve as an informal learning center that playfully engages children, families, and school groups in interactive experiences with the art and cultural heritage of southern Minnesota. With its current appropriation, CMSM is poised to strengthen its core as an institution that promotes arts and cultural heritage learning through continued
As Minnesota's state Zoo, we are committed to ensuring that our programs are accessible to all our citizens – regardless of age, geographic location, disability or background. "Zoo Unlimited" is our community outreach and access initiative that unites a wide range of programs and policies designed to ensure every Minnesotan has unlimited opportunities to form stronger connections with the natural world. Legacy funds help us implement this program bridge barriers that keep people from connecting with all the Zoo has to offer.
CMSM will build upon the work that began with its 2015-16 appropriation by (1) Remediation and further development of exhibit areas that promote Arts & Cultural Heritage (ACH) learning (2) Expanding ACH learning opportunities for new audiences at off-site locations; (3) Engaging an outside Evaluation Consultant to help plan/implement strategies that meaningfully assess ACH learning outcomes and impacts; (4) Boosting the Museum's capacity to serve more school/early learning groups.
ACHF Grant for Organizations
ACHF Individual Artist Grant


text:
Adding this info from another thread so that Wideband O2 stays up to date.
Below is a chart of a startup sequence and drive off. You can see the richness starting on the left, moving to closed loop at 14.2:1 AFR on the right. In between are some lean splikes from deceleration enleanment and from fuel overrun cuttoff (biggest splikes). You can also see a restart just right of center where it goes quickly through a rich sequence (idle lever not up). You can also see some rich blips as I roll the throttle on.


text:
Bus from Talikoti to Udyavara
A convenient mode of travel while commuting from Talikoti to Udyavara is by taking a bus. The time taken to complete the bus journey is dependent on traffic, roads and climatic conditions.The bus companies adopt safety measures while running their buses from Talikoti and Udyavara. The smooth availability of bus service creates travel convenience for many people travelling from Talikoti to Udyavara.
If you are also looking for return checkout, please ensure to check Udyavara to Talikoti Bus.


text:
Are you looking for a new book to jump start your diet efforts? Time Magazine has an informative review of the latest diet books and the ones you shouldn't glance over at the bookstore. Among them are the latest from the "Skinny Bitches" and one that's a not-so-subtly rip, I mean, homage to the Skinny Bitch sensation.
Others on the top ten list include:
The Genotype Diet
The All-New Atkins Advantage


text: IMPORTANT! ComicbookDB.com will be closing its doors on December 16th, 2019 as we look towards creating a new and improved tool for collectors to utilize. We want to make sure everyone has a chance to download their data & collections by clicking on this link after logging in. Thank you to everyone who has taken the time to contribute to the site and we look forward to seeing you again soon. If you have any questions, click here. Comic Book DB - The Comic Book Database Free Services! Add New Content | Top Issues | Register | Marketplace | Forums | Request a Feature | Help | Mobile | Home Login Username: Password: Register for free Social Media: Search: Entire Site Title Creator Character Member Group Issue Name Story Arc Story Name Search by Cover Date Browse: Titles Creators Characters Groups Story Arcs Publishers Imprints TPBs/HCs Podcasts Awards Members Contributors Public Collections Public User Lists Last 10 titles added: 1. Tales from the Dark Mult... 2. Harley Quinn's Villain o... 3. Ocean Master: Year of th... 4. X-Men (2020) 5. Cavewoman: Terror In The... 6. War of the Realms: Spide... 7. Dark Knight Returns: The... 8. A City Inside (2018) 9. Batwoman/Supergirl: Worl... 10. True Believers: Conan: S... View All Last 10 creators added: 1. Pedro Cobiaco 2. Andrea Di Vito 3. Everett 'E.S.' Glenn 4. Reuse@ 5. Ed Hipkiss 6. Winston Chan 7. Fei Chen 8. Paolo Di Lorenzi 9. Reuse@ 10. Karl Mostert View All Last 10 characters added: 1. Dellius, Quintus 2. Serapion 3. Cassius 4. Pothinus 5. Ptolemy XIII 6. Apollodorus 7. Charmion 8. Iras 9. Chancer, Julius 10. Crow, Evelyn View All Pat Mills - �wiat komiksu (1998) - Writer Issue Title Cover Date 8 December 1998 13 September 1999 18 July 2000 Edit this creator © 2005-2019 ComicBookDB.com - Terms and Conditions - Privacy Policy - DMCA Special thanks to Brian Wood for the ComicBookDB.com logo design


text:
We are a global leader in the field of high quality in vitro diagnostics (IVD) testing. We have more than 50 years' accumulated experience in the conception, development, production and worldwide commercialization of robust IVD products (our first IVD test was launched in 1966).
We have a strong and long-lasting tradition of collaborating with experts in the worldwide clinical community in the development of high-quality routine and truly novel biomarkers that cover a variety of disease states. Our IVD product lines span the range from specialized manual and automated testing to fully automated routine clinical laboratory testing solutions.


text:
A Weed Whacker has various names: String Trimmer, Garden String Trimmer, Tree Pruner, Brush Cutter, Weed Eater, etc. As other articles have aptly pointed out, An Arborist in Sunninghill these versatile garden tools come with various cc-power levels, electric versus gasoline, and 2-stroke versus 4-stroke capabilities. But what has not been addressed is the use of a "BLADE" on such a tool for all the versatile work a blade can perform in the garden environment.
A circular saw Blade specifically made for and attached to a Weed Whacker gives the following versatility uses in the garden environment:
1. Tree trimming (aka Pruning) which in many cases actually works better than using a cumbersome heavy chain saw for pruning since the circular blade can be wielded at the end of a lighter longer 6 foot Weed Whacker shaft for reaching up into trees. Tree Surgeon Costs Such a blade can typically cut a tree branch/ limb up to the diameter of the blade provided you cut from both sides of the limb.
2. A blade can be used for clearing large patches or even acreage of heavy thick wood stock brush and sticker brambles (aka: Blackberry sticker bushes) where a common string line spool would be much too weak to cut through adequately.
3. Hedge trimming is a dream with a blade attached to a Weed Whacker; the hedging action is faster and less jagged as compared to a standard hedging tool. So in conclusion, a blade attached to a Weed Whacker augments your common standard string trimmer into a full-on chain saw, hedge trimmer, and large acreage clearer of wood stock weed, saplings, and heavy tall growth brambles (ergo, Black Berry bushes).
Each Weed Whacker on the market is different and so each owner of their particular Weed Whacker will have to contact their respective Weed Whacker Manufacturer to inquire about BLADE attachment hardware. Most electric-powered versions are UNDER powered for handling a Blade so will probably NOT have blade attachment hardware available. On the other hand, most gasoline powered Weed Whacker's will have Blade attachment hardware available. Blade attachment hardware normally consists of a standard blade guard along with a few small metal parts that fit on (slide onto) the little threaded shaft that the String Spool screws onto. These little pieces of hardware will consist of the lower part that will have a raised circle about the size of a common 25 cent piece (quarter) or as small as a nickel (5 cent piece). Arborist this raised circle is how the hole in the center of the Blade fits on, then the upper part hardware piece variously called "the cap piece" is applied on the top of the blade, then a nut that is screwed on top of the cap, followed by a cotter pin.
How to Cut Down a Tree
3. Eighty (80) to one hundred (100) TEETH Blade: This is the highest level in the Weed Whacker Blade choices. It should be clear now that the more teeth you have cutting, the more aggregate cutting surface area you are applying to the job at hand. In addition, an 80 tooth blade costs more money to make as compared to a blade with half as many cutting teeth as mentioned in (2) above (40 teeth). But the cost is not typically much more if at all for having 80 teeth over 40 teeth. The 80 plus teeth blade offers the most versatility, stays sharper longer and is the best value for the buck. The 100 teeth type blade is the absolute best value since if offers 25% more cutting surface area (teeth) over an 80 tooth blade.
The one main consideration is that the typical 80 tooth blade comes in 8 inch diameter that fits with the safety blade guard ON your Weed Whacker, and the 100 tooth type blade is normally 9 to 10 inch in diameter and therefore will not allow a blade guard to fit. We recommend that the maximum size diameter blade be limited to 9 inches unless you have a very powerful Weed Whacker, otherwise the large circumference of the largest blades can bog down the motor. So in conclusion: 8″ and 9″ diameter blades are best, offer the most aggregate cutting surface, therefore stay sharper longer, and offer the most versatility of jobs in the garden. NOTE: We think Carbide teeth are so worth the small extra purchase cost that we would say a 40 tooth carbide blade would be recommended over an 80 tooth plain steel any day of the week. But the 80 tooth or 100 tooth blade with Carbide Teeth is the absolute best there is.
An Arborist in Sunninghill ?
Trees are a complement to landscaping design. They require maintenance and good care as an integral part of landscaping features. The provide the landscape design varying heights, excellent shading and are also apt for additional designs such as fixing lights on the branches. If you wish to maintain a perfect natural environment around your business or home, keep them safe from pest and disease.
The main maintenance practice depends on the trimming or pruning. These involve cutting of the branches parts and twigs. Hiring an arborist is helpful for trimming as he knows the maintenance and growth needs of varieties to perform excellent maintenance.
Tree Trimming, what it does
· Prevents pests and spread of disease: Tree trimming is essential to prevent the pests and diseases from spreading. A few branches found infested can be treated by trimming and thus the diseases may be prevented from spreading. It is necessary to trim regularly so that healthy tree population is maintained; thereby the spread of disease is prevented.
Tree Pruning, what it does
· Tree health: Trees containing diseases or dead branches should be removed. The branches may have lacked sunlight or must be damaged due to storm or pests, thus removing them are the best.
· Safety: Large branches hovering on your car, home or the play area of children and so removing eliminates the risk of branches falling.
· Aesthetic fashion: Pruning allows shaping and directing growth that it looks healthy and full. Trees are admired when it looks healthy, so hire a professional to ensure aesthetic fashion to look best.
When To Cut Down A Tree, And When To Save It
It is really interesting to take care of your self owned garden to make it look attractive. Cutting down the trees and grass across is essential to maintain its beauty. With proper planting techniques taken up earlier you can easily manage trimming the trees and shrubs. Garden shears and electric trimmer are appropriate tools for cutting down the shrubs and trees. Trees in the garden are to be shredded time after time in order to maintain the shape. Informal hedges are not necessarily to be trimmed but cutting them down to some shape will be a good practice in order to avoid crocked growths. Trimming hedges will definitely make them look good.
Hedges look spongy and natural as they are shredded and trimmed. Hedges that blossom with beautiful flowers are to be cut with due care. Trimming and cutting the flowery hedges and shrubs will blossom less next time. Some other evergreen shrubs like acuba, laurel, rhododendron with bigger leaves, can be best cut by secateurs. Some other trees and shrubs need not be cut in regular periods as they need to grow in natural shapes. At times you need to cut out a branch of one tree that mixes up with other. This will let both trees grow to fullest and in shape.
Dried out or completely dead trees and shreds need to be cut out in order to maintain the beauty of garden and lawns. At times some dust or insects from the dead trees enter in to live trees and spoil their growth. Rosemary organic mixture is to be used to prevent any kind of disease to enter in to other trees. Grafted trees like ornamental cherries, plums, and peaches are usually troubled by suckers at the rootstock emerging from underneath.
Such rootstocks are to be cut out soon from their roots in order to prevent them from coming again. Cutting the hedges just prior to fall as well as winter seasons enables growth for flowering shrubs in springs. Sides of all shrubs can be cut at a particular angle so as to make its base strong and wide. With this shape proper sunlight can reach to all leaves of the tree on top and at bottom. It is essential to disinfect all the secateurs and shears soon after their use. Cutting trees and shrubs at right time and in right shape is essential to offer a glow to the garden and lawns.