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No Stress Zone
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Formula 10.0.6 No Stress ZoneIngredients explained
Good old water, aka H2O. The most common skincare ingredient of all. You can usually find it right in the very first spot of the ingredient list, meaning it's the biggest thing out of all the stuff that makes up the product.
It's mainly a solvent for ingredients that do not like to dissolve in oils but rather in water.
Once inside the skin, it hydrates, but not from the outside - putting pure water on the skin (hello long baths!) is drying.
One more thing: the water used in cosmetics is purified and deionized (it means that almost all of the mineral ions inside it is removed). Like this, the products can stay more stable over time.
An oily kind of ingredient that can magically blend with water all by itself. This is called self-emulsifying and SE in its name stands for that.
The difference between "normal" Glyceryl Stearate and this guy is that the SE grade contains a small amount of water-loving soap molecules, such as sodium stearate. This increases Glyceryl Stearate's affinity for water and gives it stronger emulsifying abilities.
Other than that, it's a nice emollient that gives a smooth and soft appearance to the skin.
You can read some more at Glyceryl Stearate >>
We don't have description for this ingredient yet.
- A natural moisturizer that's also in our skin
- A super common, safe, effective and cheap molecule used for more than 50 years
- Not only a simple moisturizer but knows much more: keeps the skin lipids between our skin cells in a healthy (liquid crystal) state, protects against irritation, helps to restore barrier
- Effective from as low as 3% with even more benefits at higher concentrations up to 20-40% (around 10% is a good usability-effectiveness sweet spot)
- High-glycerin moisturizers are awesome for treating severely dry skin
A light, velvety, unique skin feel liquid that is a good solvent and also makes the skin feel nice and smooth (aka emollient). It's often used in makeup products mixed with silicones to give shine and slip to the product. It's also great for cleansing dirt and oil from the skin as well as for taking off make-up.
A so-called fatty (the good, non-drying kind of) alcohol that does all kinds of things in a skincare product: it makes your skin feel smooth and nice (emollient), helps to thicken up products and also helps water and oil to blend (emulsifier). Can be derived from coconut or palm kernel oil.
It's one of the most commonly used thickeners and emulsion stabilizers. If the product is too runny, a little xanthan gum will make it more gel-like. Used alone, it can make the formula sticky and it is a good team player so it is usually combined with other thickeners and so-called rheology modifiers (helper ingredients that adjust the flow and thus the feel of the formula). The typical use level of Xantha Gum is below 1%, it is usually in the 0.1-0.5% range.
Btw, Xanthan gum is all natural, a chain of sugar molecules (polysaccharide) produced from individual sugar molecules (glucose and sucrose) via fermentation. It's approved by Ecocert and also used in the food industry (E415).
We don't have description for this ingredient yet.
We don't have description for this ingredient yet.
It's a handy multi-tasking ingredient that gives the skin a nice, soft feel. At the same time, it also boosts the effectiveness of other preservatives, such as the nowadays super commonly used phenoxyethanol.
The blend of these two (caprylyl glycol + phenoxyethanol) is called Optiphen, which not only helps to keep your cosmetics free from nasty things for a long time but also gives a good feel to the finished product. It's a popular duo.
It's pretty much the current IT-preservative. It's safe and gentle, but even more importantly, it's not a feared-by-everyone-mostly-without-scientific-reason paraben.
It's not something new: it was introduced around 1950 and today it can be used up to 1% worldwide. It can be found in nature - in green tea - but the version used in cosmetics is synthetic.
Other than having a good safety profile and being quite gentle to the skin it has some other advantages too. It can be used in many types of formulations as it has great thermal stability (can be heated up to 85°C) and works on a wide range of pH levels (ph 3-10).
It's often used together with ethylhexylglycerin as it nicely improves the preservative activity of phenoxyethanol.
It's a film-forming and thickening polymer (a large molecule composed of many repeated subunits) that comes to the formula usually as part of an emulsifier, thickener trio (with C13-14 Isoparaffin and Laureth-7, trade named Sepigel 305). This trio is an easy-to-use liquid that helps to create nice, non-tacky gel formulas.
It's a petroleum derived emollient and thickener. It often comes to the formula as part of an emulsifier, thickener trio (with Polyacrylamide and Laureth-7). This trio is an easy-to-use liquid that helps to create nice, non-tacky gel formulas.
A not-very-interesting helper ingredient that is used as an emulsifier and/or surfactant. Comes from a coconut oil derived fatty alcohol, lauryl alcohol.
We don't have description for this ingredient yet.
A super common synthetic colorant that adds a purple-red color - similar to red beet - to a product.
You may also want to take a look at...
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|irritancy, com.
|2, 3
|skin-identical ingredient | moisturizer/humectant | perfuming | solvent | viscosity controlling
|irritancy, com.
|0, 0
|emollient | solvent
|emollient | emulsifying | viscosity controlling
|irritancy, com.
|2, 2
|viscosity controlling
|moisturizer/humectant | emollient
|viscosity controlling
|emollient | viscosity controlling
|emulsifying | surfactant/cleansing
|irritancy, com.
|2, 1


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Be sure to reach the end of the article to see the full video!
Some people have too much free time. They need to occupy themselves somehow. So this guy decided to do something crazy when he was bored one day.
We all have thoughts that pop into our heads, like, "What would happen if I jumped 10,000 feet onto a giant marshmallow?"
While that question is too dangerous to answer, the question of what happens when you drop a gigantic bath bomb into a pool has been definitively answered.
When people from overseas ask what it is that makes Americans unique, all you need to do is show them this video.
Most people around the world wouldn't consider the pioneer of this gigantic bath bomb a hero, but in America, millions of people are applauding him for his hard work. After all, it takes a very unique kind of person to do this!
People around the world love a good bath bomb.
Thanks to Lush and other brands, these little balls of joy make bathing more relaxing while nourishing our skin. And if that weren't good enough, they smell great too!
Basically, you can't browse Instagram for more than a few minutes without someone showing off their new bath bomb.
These Instagrammers are obviously being competitive, trying to show that their bath bomb is better than yours. But these people can stop showing off now. Someone has made the bath bomb to end all bath bombs!
It all started when a company launched a PR stunt to get into The Guinness Book of World Records.
Some people are Guinness World Record holders because they achieved something like being the fastest person who ever lived or saved the most lives. But the people at Mama Pearson's Soaporium had a very different kind of achievement.
They made the world's largest bath bomb.
The managers at the Soaporium were in luck. Amazingly, no one had ever tried to create a giant bath bomb before. This meant that getting into Guinness World Records should have been easy. But in the interests of competition, the world record assignees stated that to receive the official certificate, Mama Pearson's Soaporium would have to make a bath bomb that weighed at least 45 pounds.
Like anyone with true ambition, the managers of Mama Pearson's Soaporium took that 45-pound threshold and decided to go much, much bigger.
After all, supersizing is the American way!
In fact, their record-breaking bath bomb weighed more than four times the minimum limit to qualify for a Guinness World Record. Their final bath bomb weighed a whopping 198.64 pounds.
But if the people at Mama Pearson's thought that this bath bomb would hold the record for years to come, they were wrong.
It only took one week for this record to be well and truly shattered. One YouTube user managed to create a 2,000-pound bath bomb! For perspective, that meant that the bath bomb weighed more than an average-sized cow, which only weighs a pathetic 1,500 pounds.
But how on Earth did this YouTuber make something so immense?
It wasn't easy. The YouTuber and his friends made a gigantic mold out of epoxy and fiberglass.
Then they combined dozens of bags of corn starch, citric acid, baking soda and black dye into the mold.
Eventually, the world's largest bath bomb solidified. And all that was left to do was drop it into a swimming pool!
Being YouTubers, the people that had made the bath bomb filmed the whole thing. What happens in the video is amazing! In fact, the video of the bath bomb falling into the pool has been viewed on YouTube more than 24 million times!
See the video for yourself below:
Please SHARE this with your friends and family.
Source: Vat19

subset: commoncrawl


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|Publication Date
|OFR40 Summary Report: The Coastal Storms of January 27-29 and February 4-6, 1998, Delaware and Maryland
|Ramsey, K.W., Leathers, D.J., Wells, D.V., Talley, J.H.
|OFR36 Summary Report: The Storm of January 4, 1992
|Ramsey, K.W., Talley, J.H.
|OFR31 The Storm of July 5, 1989: Hydrologic Conditions
|Talley, J.H.
|OFR21 A Guide to Fossil Sharks, Skates, and Rays from the Chesapeake and Delaware Canal Area, Delaware
|Lauginiger, E.M., Hartstein, E.F.
|OFR20 Configuration of the Base and Thickness of the Unconfined Aquifer in Southeastern Sussex County, Delaware
|Denver, J.M.
|OFR18 A Numerical Indicator of Water Conditions for Northern Delaware
|Jordan, R.R., Woodruff, K.D.
|OFR13 Delaware's Extractive Mineral Industry
|Doyle, R.G., Pickett, T.E.
|OFR11 Effects of Earthquakes and Earth Tides on Water Levels in Selected Wells in the Piedmont of Delaware
|Talley, J.H.
|OFR10 Preliminary Results of Seismic and Magnetic Surveys off Delaware's Coast
|Woodruff, K.D.
|OFR7 Review of the Subsurface Geology and Resource Potential of Southern Delaware
|Benson, R.N.
|OFR4 Papers Presented by Staff Members of the Delaware Geological Survey at the Baltimore Meeting of the Northeastern Section of the Geological Society of America, March, 1974
|Pickett, T.E.


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We have been delighted by the work done by Penco Builders Ltd to extend and improve our home. We admired the work they had done for a neighbour and followed their recommendation.
The Project started with the concept and planning stage. Greg has a good eye for design and practicality. He listened to our ideas and suggested improvements to maximise the benefits to us.
His design took account of our council's restrictions and was quickly approved by the council's officers.
We agreed on a work programme, which was designed around us. The team arrived punctually and left the site in good order each day. Work which impacted directly on us was scheduled for days when we could be absent. Each phase of the project was delivered to time despite a lot of different weather conditions
The quality of work was very high; weak lintels were identified and replaced, allowing modern windows, sympathetic to the house to be installed. The interior finishing (woodworking, flooring, painting) has been meticulous. Greg both worked with, and supervised his team closely.
Greg invited our views at all times, offered us options on designs and constantly checked that we were satisfied.
When the possibility of variation came up, Greg again was open to our thoughts, was open about estimates, and honoured his quotations.
We look forward to working with Penco on other projects in our home soon.
I have heaps of praise for this fabulous company! The work these chaps have done on our cottage is second to none. A very professional team! The work carried out by these guys is excellent and to detail. Greg offers great advice on what you would need and preplans the jobs required to a timetable. A truly amazing team.
We hired Penco Builders to construct a two storey side extension for us. The work created an extra bedroom with ensuite and a number of internal alterations were also conducted and we are very happy with the result. We chose Penco for three reasons. Firstly they were recommended to us by a friend who had recently worked with them and we could see their build had been completed to a high standard. Secondly, when we first met with Greg he understood our requirements and we got the feeling we could work well together. Finally, where other builders would only give ballpark quotes at an early stage, Greg produced a very accurate quote which enabled us to budget and was very helpful. Once work had started on the build progress was rapid and Greg's friendly team worked hard to keep the build on schedule. Of course with any large project a couple of issues did arise but Greg met with us ASAP, often at short notice and solutions were found quickly. As we were living in the house during the build, Greg was mindful of this at all times and ensured minimal disruption for our family. We also added a few extra jobs during the build and Greg was happy to accommodate these. Any snags found post completion have also been rectified swiftly. The end results both inside and out is excellent. We've had many comments from both friends and neighbours at how well the extension matches the existing house due to the materials used and design, "it looks like it's always been there" is a frequent comment.
Greg and his team were brilliant. They completed the job on schedule and on budget. Greg is professional, efficient and honest. His quotes are very thorough minimising the risk of unexpected costs and any extras are always quoted for in advance. His team were on site at 08.00 every weekday and some Saturdays and worked through until 6pm most days We are so pleased with the build quality on our new extension and garage conversion and the whole job took only 5 months. More than happy to recommend!
I would highly recommend Greg (Penco Builders) for any work you're considering. His team worked like trojans ensuring very tight deadlines are adhered to at highest standard. The only thing I regret is not finding Greg earlier to help me with my drawings and visual concepts. When I first started out I hired an architect to do this for me so the builder knew immediately what was required. The architect was a complete waste of time not listening to the brief or budget or visually demonstrating what the finished concept might look like. When I met Greg within 24-48 hrs he amended my drawings to exactly what I wanted and more importantly he suggested realistic ideas to make it even better! I can not recommend him highly enough, a thoroughly nice chap with a trustworthy team.
Greg and his team have done a number of phases of our house renovation over a couple of years and we have always been incredibly pleased with the work they have done. The scale of our job has been quite significant with major structural changes to internal layouts, kitchen and multiple bathroom builds and even external wall rendering & cladding however the team took all tasks in their stride and their work ethic is superb, with the right guys there every day from early till late and always very professional and courteous. Greg and his guys are also very 'can do' with solutions to every challenge and always open to accommodating plan changes where necessary, something we tested regularly! Finally, Greg is very meticulous in his tracking of work planned and completed and we have always only paid for what was agreed up front or as quoted for any changes made during the build. Overall we would thoroughly recommend Penco Builders and we look forward to seeing them again when we do our next phase!
Greg and his team were excellent from start to finish. Reliable, punctual and hardworking. The work we have had done has been completed to a very high standard and was a very reasonable price. Greg came back a few weeks after completion to check for any issues and fixed them almost straight away. Nothing was too much trouble even when we changed our mind on things. We would highly recommend Penco builders.
Internal Reconfiguration And Kitchen Installation
Greg and his team were excellent throughout the project. They were friendly and courteous, whilst working extremely hard and diligently. They always liaised with us when decisions needed to be made, and on numerous occasions went out of their way to help us. We thoroughly recommend them, and would use them again ourselves.
Greg and his team were excellent and we are very happy with the work he has carried out for us. He and his team were considerate, tidy, hard working and timely. Greg quickly gave us quotes that were clear, detailed and accurate in price. We'd happily use him again and recommend him.
I highly recommend Gregg and his team, very friendly and polite. They are extremely tidy workers, very hard working and punctual. All work was explained fully and price was fair. We have already booked him for more work and will definitely use him for all future work. Its nice to find a trustworthy, reliable tradesman and would recommend him to friends and family.
In all areas Greg and his team surpassed expectation: they started early in the morning, left the site tidy at the end of each day as far as possible, built a temporary shelter to allow them work in unfavourable conditions, completed the job sooner than expected and had a flexible and helpful attitude. Greg also kept me updated with progress and scheduling of trades. Not sure what else I can say but that I would thoroughly recommend Greg and I would contact him for future work without hesitation.
Always dubious about an untried company, but read the outstanding reviews for Greg & his team and was not disappointed. Professional, polite, prompt, (starting at 7.30, finishing at 5.30 with only a 20 minutes break, cleaned up any mess & gave an excellent project follow up, tweaking doors etc. Would most definitely recommend this company, in fact intend to use them to tile the kitchen. Great service all round, thanks Greg!


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Preston Business Blog
Preston is already home to an extensive variety of organisations and offers many opportunities for new businesses to develop or well-established businesses to relocate.
If you are interested in contributing to this blog please see our Business Blog Guidelines.
The Growing Club
24 April 2019
The Growing Club is an organisation founded to 'bridge the gap in business education for women'. A social enterprise, The Growing Club was found...
Building a Local Business Network
10 April 2019
Display Wizards' Matthew talks about the benefits of building a local business network. Advancements in transport and communication technology m...


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Great Business Investment Opportunity
$1,350,000 - 3018 Broadway AVe., Hays
-Nearly 13,170 SF
-Abundant Updates with Great Tenants
-Great Location Just off 1-70
Great investment opportunity. This property had abundant updates and great tenants. If you are looking for a great investment with a stable return look no further. This mature property has a great location near I-70 and just east of the mall. Plenty of parking will make both employees and customers very happy. This location also includes a detached storage shed. Call Mike Downing today to see this property.


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Let's face it, not everyone has the best credit score or a ton of money to put down on a car these days.
Our auto sales specialists can help get your new car. We offer BHPH, No Credit, Bad Credit Financing!
• Minnesota
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We can help you get a new reliable car today!
Locally Owned Auto Dealer!
Easy car loan Approvals
Great! We have great used cars
Most deals can be financed in-house
Obtaining the very best deal on autoloans for negative credit can be complicated-- particularly in Harrison Wisconsin. That's why you require a partner who understands exactly how to obtain you accepted for the bad credit rating vehicle loan that you desire without problem. Our network of finance companions can supply quick poor car loans for those whose debt is less than outstanding.
Once you apply, we'll forward your application to the lending partner that is best matched to your needs. They will interact directly with you to finish the fast financing process. You might get pre-approved for negative debt automobile car loan funding within mins after applying.
These days, when it comes to auto sales, you can find cars in all shapes and sizes, either brand new or second-hand ones. Used cars with warranty, all vehicle are serviced before the sales, cars in our lots are Ford, BMW, Mercedes Benz, Chevy, Toyota, Honda, Kia, Audi and many more.... And despite the many problems of heavy traffic, oil price-increase, and pollution, it still remains a dream for people to own a car. Some say, owning a car is some form of status symbol; others see it as a way where they can earn a living, and there are those who simply enjoy the convenience of riding a car to go anywhere they like. And so for some, a question is being raised as to how could one get the most easy and effortless ticket to owning his very own 4-wheel supremacy despite the unstable financial capability. And one would answer "Why not try getting a Car Loan?" Then there goes the follow-up mark! How? What if I have a Bad Credit status? Having a bad credit can ruin your chances of getting an approval for any loan application including a car loan. Prequalify Auto Loan Harrison Wisconsin - Always Approved!
Financial institutions and various other money-lending capitalists more than likely close their doors to individuals that have negative debt; they are now really careful on securing themselves from a very risky finance agreement. Generally, the basis of these authorizations or incompetencies are the debtor's credit history as well as credit report itself.The excellent information is, there are currently lending resources that provide car loans for individuals with negative credit rating. All you've got to be is equally as willing and also as clever as these organizations on seeking the appropriate company/bank that can finest respond on your desire to possess a cars and truck with a diagonal credit history. We offer BHPH, No Credit, Bad Credit Financing!
Prequalify Auto Loan - Most likely, they are just right in front of you if you are facing a computer you can now access them through Internet.Human mind-setting are these cars brand new or second-hand? And it's understandable why you want to be sure about the transaction you're about to enter in. One thing that can help you decide which lending source to go to is having a list of questions you want and need to ask.
There are websites that offer frequently asked questions (FAQ's) on bad credit finances. They will give a few of the common FAQ's you have to find out the response to before settling on one borrowing resource for a cars and truck loan.There are really lenders of poor credit financings that accommodate ask for both new and pre-owned vehicles. For the rates of interest, these depend upon the gravity of the credit history problem, the necessary down payment, and also the level of credit rating danger for the lender. Funding professionals are one great assistance on clearing up these factors, they can help you and also the lending institutions establish the very best alternative for your circumstance. Customers each have one-of-a-kind scenario, and also you need to assess what type of demand and also lending terms suit your demands best in order to understand whether you can declare auto loan or not.Also, people with poor credit inquire about how long the application process generally takes. On this matter, different financing resources have different application periods.
According to several sources, you can take pleasure in a faster application procedure when you select to use online for poor credit history financings. Once more, being resourceful sufficient will lead you to the sweetest road to tackle owning your desire cars and truck. Various internet sites, portals, blogs as well as Internet pages can assist you respond to several questions.However, there are still individuals with bad credit score record that are hesitant to request auto loan. Sufficient and trustworthy loan providers are contemporary there, ready to assist you. However, you additionally need to make sure that you are not taking a wrong break on making this desire become a reality. You have to safeguard yourself from poor deals and also feasible frauds. Conduct a research study on the readily available negative debt financings in the marketplace today. Contrast the rate of interest of lenders, along with various other functions such as the application process, repayment terms, and others. Take the very first step today and also you can quickly drive the auto you've always wanted. As a dealer that offers "buy here pay here" servicing HARRISON WISCONSIN.
No Creadit Required!


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Spring cleaning is not the health necessity it once was, but a good yearly cleaning helps make your household run smoothly the rest of the year.
Fortunately, modern heating systems are much cleaner and don't leave us with a mess in the springtime. Nevertheless, the tradition of spring cleaning is one that shouldn't be forgotten, for all homes require yearly maintenance and thorough cleaning, and springtime, with its newness and energy, seems to be the perfect time to do so.
It's best to plan your spring cleaning as soon as you stop using heat after the winter. This way you can open all of the windows and air out rooms that have become stuffy. You can also air out mattresses and bedding if you've turned off the heat.
Not all households will require the same tasks to achieve a clean, well-maintained home. You'll need to customize your spring cleaning checklist to fit your home's needs. Use the following list and descriptions to help you decide which chores you'll need to include in your whole-house deep cleaning.
--Wash blankets, comforters, quilts: If you don't have a front-loading washing machine without an agitator, you'll want to take these large items to a Laundromat or dry cleaner. An agitator can rip and ruin comforters and quilts.
--Go through closets and remove clothing that hasn't been worn in a year. Switch out seasonal clothing (put away winter clothes and press and hang summer clothes)
--Throw out or donate to charity unused items: This applies to all areas of the home, not just clothes closets. Go through toys, games, kitchen wares, bookshelves, and especially the garage. Your home will feel much roomier and less cluttered after this step.
--Clean and polish silver, jewelry, brass, etc: You're much more likely to use and wear these items if they're kept looking nice.
--Clean chandeliers and light fixtures: For ceiling fixtures, take down the glass part, wash them, shine them with Windex, and put them back. Don't forget outdoor light fixtures; they're often littered with spider webs and dead bugs.
--Clean walls and ceilings: Many flat latex paints are difficult if not impossible to wash. If your flat painted walls are dingy, you'll probably just need to repaint them. If your walls are painted with semi-gloss or gloss latex paint, however, you can wash them to get rid of the dinginess. Lay drop cloths on the floor to protect your floors, carpets, and furniture. Thoroughly vacuum or walls and ceilings before washing. Use a sturdy step ladder to get to the ceiling. Use a diluted, mild detergent, such as Spic-and-Span or Mr. Clean. Use a second bucket of clear water for rinsing. Don't do the whole wall or ceiling at once. Just do a couple of square yards at a time and rinse it before moving on.
--Clean the basement and garage: This is a dusty job, but you will find great satisfaction in getting everything organized and cleaned up.
--Vacuum books: Books collect a lot of dust while they sit on your shelves. Using the crevice tool on your vacuum, run the vacuum over the exposed edges of your books. This helps preserve them.
--Move heavy appliance, such as the range, refrigerator, washer and dryer, and clean underneath them.
--Shampoo rugs and upholstery: You can rent carpet cleaners, but they leave huge amounts of water underneath your carpet. If you live in a humid climate, the residual soapy water will probably mildew. You're better off calling a professional who has the equipment to leave your carpets relatively dry.
--Clean lampshades: Use a vacuum cleaner attachment to clean your shades. If your fabric shades need additional cleaning, you can use a mild detergent on a clean cloth to remove stains.
--Empty and clean all drawers, closets, and cabinets: Wash the shelves and doors and throw out items you no longer use.
--Wash window blinds and shades: You can purchase special tools for this job, or you can take them down and scrub them, making sure you thoroughly rinse and dry them before putting them back up.
--Wash or dry-clean all curtains and draperies: Curtains and draperies accumulate a lot of dust over the year. Bathroom and kitchen curtains may need to be washed more often than annually or semi-annually.
--Organize CDs, photos, and videos
--Organize household business papers and throw away ones you don't need anymore.
--Update household inventory: If your homeowner's insurance requires and inventory, make sure you've added items that have been purchased in the last year.
--Review insurance: Is your insurance still adequate? Are you overinsured? It's good to review this once a year.
A thorough yearly cleaning in the springtime will help your household run more smoothly day-to-day, and it gives you a standard to live by. Besides, having the entire house spic-and-span at the same time is a wonderful feeling. Why not shoot for it once a year?


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Choose your room
Rooms are generally medium in size and in fairly good condition and have showers in the bathrooms. All bedrooms are en suite with T.V., phone and coffee/tea making facilities. The hotel has only a breakfast room, serving a full Irish breakfast every morning. There are restaurants and bars in the vicinity. A 2 storey Victorian townhouse which was built in 1864. Small in size, the lobby just compromises of a small reception area with a lounge room to the right side where guests can relax and read a book or the daily papers. This is a guesthouse style property, privately owned and in a charming suburb of Dublin, with the city centre reached easily by public transport. Guests should check in before 10pm. if this is not possible they must call in advance to arrange a late check in on :-m 00 353 1 4922242 (06/2007 BL)


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- Pilates Certification
- Course Schedule
- Live Pilates Workshops
- Pilates Mat Teacher Training - Live Courses
- Pilates Reformer Teacher Training- Live Courses
- Comprehensive Pilates Teacher Training - Live Courses
- Pilates Teacher Training Locations
- Continuing Education Courses - Live Courses
- Online Pilates Teacher Training
- Registration Info
- PMA Pilates Certification
Comprehensive Pilates Teacher Training - Live Courses
Comprehensive Mat, Anatomy and Biomechanics, Reformer 301, Cadillac (Trapeze Table) 302, Wunda Chair and Barrels 303
Pilates Instructor Academy offers a course of study for becoming a Certified Pilates Equipment Instructor. The PIA's Equipment Instructor curriculum is designed to provide a comprehensive knowledge of the movements and equipment of the Pilates Exercise method. The Comprehensive Equipment program includes Pilates Mat, Anatomy and Biomechanics, Reformer, Cadillac (Trapeze Table), Wunda Chair and Barrels workshops, plus a 300 hour student teaching apprenticeship. Graduates of the full 500 hour comprehensive Pilates instructor certificate are will be completely prepared to sit for the Pilates Method Alliance-Certified Pilates Teacher exam (PMA-CPT), the ONLY national Pilates instructor certification.
Course Details at a Glance
- Lecture - 57 hours
- Observation - 50 hours
- Self practice - 50 hours
- Written and Practical exams - approximately 6 hours for each exam
- Student Teaching Apprenticeship - 300 hours
- Pre-requisites
- Complete Comprehensive Pilates Mat Teacher Training (Mat 101 and Mat 102) or comparable program
- Complete 201 Anatomy and Biomechanics for Movement Instructors Online Training Course
- Complete 301 Reformer Training
- Cost: $4,300 total, $100 discount available if paid in one payment PLUS $349 for 201W Anatomy and Biomechanics for Movement Instructors Webinar (separate payment)
- Calendar for this course
302A: Pilates Comprehensive Instructor Education Exam
During this three hour segment of the instructor education process you will demonstrate your knowledge of the Pilates movements for the Reformer, Trapeze Table, Wunda Chair and Barrels in both a written and practical exam. Additionally, you will be required to research and demonstrate two movements not taught in the course.
- Cost: $225
- Written exam sample questions
- Requirements for practical exam
Your exams will be scheduled directly with your instructor as fits your schedule
302B: Comprehensive Pilates Teacher Training Apprenticeship
Upon successful completion of the 301, 302 and 303Lecture, Self Practice, Observation, and both Written and Practical Exams, you will begin the 300 hour Comprehensive Pilates Instructor Education Apprenticeship. This is a fully supervised, paid apprenticeship. There is no cost to you, as an apprentice Pilates teacher, you will be paid at least the current federal minimum wage, although apprentice pay may vary depending on location.
Objectives of the Apprenticeship:
- Initial assessment of client
- Pilates program design
- Communication skills
- Payment collection
- Managing client schedules
Your apprenticeship hours will be scheduled directly with your instructor/host studio as fits your schedule
©2019 Pilates Instructor Academy, LLC All rights reserved
PIA Comprehensive Pilates Equipment Certification Courses are offered at the following locations:
AMP Pilates and Fitness, Ft. Collins, Colorado
CoreVelo Pilates and Fitness, Norfolk, Virginia
Huffington Pilates and Fitness, Abilene, Texas
Pilates University, Elkhorn, Nebraska
Purflexion Pilates, Tulsa, Oklahoma


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'The present system means joyless drudgery, semi-starvation, rags and premature death; and they vote for it and uphold it. Let … More
Tag: Robert Noonan
Over the last century the novel 'The Ragged Trousered Philanthropists' has been credited with having more influence on the growth of the labour & trade union movement than Marx & Engels. Yet for a long time little was known about the author, a house-painter called 'Robert Tressell.' Ian Hernon has traced his life from Victorian Ireland & South Africa to Edwardian Hastings &, ultimately, Liverpool. It is the story of how arguably the greatest novel about the English working class sprang to life from Tressell's bitter experience & first-hand observations. It is also the personal story of a workmate & single parent who was much-loved in life & venerated after his premature death before his masterpiece was published.
That masterpiece has particular resonance in today's political climate of austerity and division. With a preface by Len McCluskey, General … More
"It's not possible for anyone to become rich without cheating other people."
Born #onthisday 1870 Robert Tressell (Robert Noonan), Hastings much-loved author. 'The present system means joyless drudgery, semi-starvation, rags and premature … More


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The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
The Best Soups to Lose Weight
Losing weight can be challenging because diets can be boring or require you to cook complicated meals. Including soups on your weight-loss diet expands your options, and they are easy to make in large batches ahead of time so that you do not have to spend long hours in the kitchen when you are busy with other things. Have soup for lunch or dinner with a salad, or serve yourself a bowl for an afternoon snack.
Control Your Calories with Clear Soups
Eating too many calories will prevent you from losing weight, so the best soups for weight loss are low in calories. The Centers for Disease Control and Prevention suggests choosing broth-based or bouillon-based soups to keep your calories in check 1. Soups with cream or cheese, such as cream of chicken soup, corn or clam chowder and broccoli cheese soup, can be high in calories and poor choices when you are trying to lose weight. You can thicken your soup without adding many calories by mixing in pureed pumpkin or cooked winter squash.
Fill Up on Fiber
The best soups for losing weight are high in fiber because dietary fiber has a satiating effect that can help you eat less. Beans and vegetables are high-fiber options that you can add to soup without a large jump in calories. One-half cup of mixed vegetables contains only 59 calories and provides 4 grams of fiber, or 16 percent of the daily value based on a 2,000-calorie diet. Make a mixed cabbage soup with beans, tomato soup with bell peppers or chicken soup with cauliflower and green beans.
Delay Hunger With Protein
Protein slows the emptying of food from the stomach so that you stay full for longer after your meal than you would after a meal without much protein. Lean proteins are best bet for weight loss. Try an Asian-inspired shrimp soup with snow peas, bok choy and mushrooms, or add leftover cooked lean ground turkey to spinach, tomato and basil soup. Tofu and cooked chicken breast and fish are other lean protein options that you can add to soups on a weight-loss diet. Avoid fatty meats, such as fatty cuts of beef, because they are higher in calories and less likely to help you lose weight.
Healthy Considerations
Eat soup instead of higher-calorie dishes in order to lose weight. Also, be careful not to inadvertently up the calorie count with additions such as croutons, soup crackers or full-fat cheese. Sodium does not add calories or affect your weight loss, but a high-sodium diet can contribute to higher blood pressure and an increased risk for heart disease, stroke and kidney disease, according to the publication "Dietary Guidelines for Americans, 2010." Choose low-sodium soup, or make your soup with low-sodium broth.
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London - French historians claim to have found proof that Coco Chanel was a Nazi spy.
The celebrated fashion designer had an affair with a Nazi officer in occupied France during the Second World War.
But a documentary called L'Ombre d'un Doute (The Shadow OfA Doubt), broadcast on the France 3 channel, claimed to show details of a Nazi file which proves Chanel herself worked for the Abwehr, Hitler's military intelligence agency.
The document, held in the French defence ministry archives, says the designer had the codename Westminster – a reference to her past affair with the Duke of Westminster.
The programme claimed: "Chanel was on the best of terms with the Germans".


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2 / 91 Gillies Street, Zillmere
Terrific Zillmere Townhouse!
The low down
We love a 3 bedroom townhouse as it gives you that extra space for an office, a hobby room, a playroom….see what we mean? It gives you options!
This lovely townhouse in convenient Zillmere pocket close to transport, shops and parks will also give you an easy lifestyle.
Apart from the 3 bedrooms there's a modern kitchen with stainless appliances (nice to have the laundry tucked near the kitchen), a great sized lounge area and 2 bathrooms (one ensuited).
You will be drawn to enjoy the outside with a long balcony on the top level and a courtyard below with a patio area.
Investors, you might want to know it's currently tenanted too!
Watt Faves:
* Townhouse in convenient Zillmere pocket close to transport, shops, parks
* 3 built-in bedrooms (main with ensuite)
* Main bathroom has a bath
* Modern kitchen with stainless appliances
* Laundry tucked off the kitchen
* Great sized lounge area
* Security screens
* Courtyard with a patio area
* Long balcony
* Single LU garage


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BACK TO BARBARISM — It's 2137 A.D. To civilized Americans, Europe exists only as a legend, an ancient mythic place, a civilization that went mad back in 1914 and tore itself to pieces in a blood-mad frenzy, forcing America to cut off all contact for its own protection. No American has seen Europe or any European for more than two centuries.
But now, a combination of bad weather and a subordinate's treachery forces Lieutenant Jefferson Turck of the Pan-
American Navy across that line. He finds himself marooned at sea in a small boat, in which he makes his way to the nearest land. There he finds himself on the shore of a wild land teeming with savage tigers and primitive tribesmen — a land that was once called England .....
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James Shea: Fulop Admin hiring Mark Bunbury was 'scraping the bottom of the barrel'
According to Public Safety Director James Shea, the hiring of Mark Bunbury as the Director of Human Resources for the Fulop Administration was "scraping the bottom of the barrel."
Based on news reports, social media postings, and discussions with various sources working throughout city government, it seems Mark Bunbury's record as the Fulop Administration's Director of Human Resources has been nothing short of a disaster.
From listening to Public Safety Director James Shea, while sitting in Judge Susan Wigenton's courtroom during the civil trial of David Goldrich vs. City of Jersey City, it's clear Shea shares that sentiment about Bunbury's performance.
On February 5, 2019, slightly before 9:30 AM, Shea, talking so loud he could be clearly heard from the other side of Judge Wigenton's courtroom, stated that "hiring Bunbury was scraping the bottom of the barrel," that "everything he touches goes south," but that he was a "nice guy" – all while speaking offhand with the city's legal representation.
Though it's not clear what provoked Shea to comment, his statement coincides with public complaints regarding Bunbury's job performance.
Specifically, the Jersey City Police Officers Benevolent Association (JCPOBA) released a January 18, 2019, letter to Mayor Steven Fulop that blasted the city for "grossly mismanaging" the payroll for the first pay period of 2019. The letter states that "the inability of the City to properly compensate employees is nothing short of gross incompetence."
Additionally, the letter asks that Fulop conduct "a full review of the credentials of Mark A. Bunbury, Jr. ESQ. to adequately manage the responsibilities associated with the position of Director of Human Resources." LETTER BELOW:
As well, on January 29, 2019, the Jersey Journal published a report that stated "some city workers received less than they were supposed to, some received no direct deposit at all and overtime went unpaid." The Journal report notes that Bunbury sent an email "thanking city workers for their patience and apologizing for any problems" related to payroll issues.
Of note, various sources working throughout city government have confirmed that negative opinions about Bunbury's job performance are widespread and persist. When told about Shea's comment, one non-public safety employee emphatically stated "he ain't lying."
According to his LinkedIn page, Bunbury has been working in the city's human resources department since June 2015 and took over as director in January 2018. Prior to that, he worked as a "Labor and Employment Associate" at the politically powerful law firm DeCotiis, FitzPatrick & Cole, LLP.
Jersey City spokesperson Kimberly Wallace-Scalcione declined to respond to an email seeking comment on this story. It's considered official Fulop Administration policy to ignore this journalist.
I appreciate that @JC_Gov Public Safety Director James Shea is getting straight to the point, but, for the record, I do write very polite emails to @KimWallaceJC. #JerseyCity pic.twitter.com/VWTJKPs0gf
— Real Jersey City (@RealJerseyCity) March 4, 2018
PUBLISHER'S NOTE: Stay tuned for the full recap of the Goldrich vs. City of Jersey City civil trial.


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The liquid refrigerant is returned to another heat exchanger where it is allowed to evaporate, hence the heat exchanger is often called an evaporating coil or evaporator. As the liquid refrigerant evaporates it absorbs energy (heat) from the inside air, returns to the compressor, and repeats the cycle. In the process, heat is absorbed from indoors and transferred outdoors, resulting in cooling of the building.
Concrete Blocks -- Concrete blocks are used in foundations and are often found in full basements. Insulating the spaces in the blocks is not the way to insulate them as the heat energy will travel along the concrete itself. The best way to insulate with concrete blocks is to use insulated concrete blocks, which have polystyrene incorporated into them.
Do you live in a historic home and want to tie your new system in to work with existing features? The price will go up to do the job right. All of these things add up to slow down the HVAC company, which takes more time, which costs more money for labor and parts. This is especially true if they are a legitimate company which is licensed, bonded and insured. Simply put, this is the "X-Factor" in your HVAC installation cost. Again, you could get people to do it for cheaper…but you won't be happy with the results, I promise.
Hi John, Thanks for reaching out, we would be happy to help you connect with a pro for your project. You can submit a request to our pros here: www.homeadvisor.com, browse a list of pros that serve your area here: http://www.homeadvisor.com/c.html, or send your info to firstname.lastname@example.com and a project advisor will reach out to assist you. –HASupport
My heat pump/hvac system is not blowing cold air anymore, got checked out was told compressor broken. was told it cost almost the same to repair/replace they recommend whole system. It's the same company that installed it 18 years ago, telling me that system is old and it will cost $9-10k for new system, because furnace has to be replaced with new hvac. what to do, need answers thanks????
Don Vandervort has developed his expertise for more than 30 years, as Building Editor for Sunset Books, Senior Editor at Home Magazine, author of more than 30 home improvement books, and writer of countless magazine articles. He appeared for 3 seasons on HGTV's "The Fix," and served as MSN's home expert for several years. Don founded HomeTips in 1996.
An air conditioner's compressor contains a refrigerant. As it works, it sends this refrigerant through the system. As warm air blows across the coil that carries this refrigerant, the heat transfers to the refrigerant (cool always absorbs warm). A fan moves the cooled air through the ducting and out of vents that lead into the rooms of your house. The refrigerant returns to the compressor where the absorbed heat is moved outside. The refrigerant is then sent through the coil once again to continue the cycle.
An alternative to packaged systems is the use of separate indoor and outdoor coils in split systems. Split systems are preferred and widely used worldwide except in North America. In North America, split systems are most often seen in residential applications, but they are gaining popularity in small commercial buildings. The split systems are a great choice for small buildings where ductwork is not feasible or where the space conditioning efficiency is of prime concern [20]. The benefits of ductless air conditioning systems include easy installation, no ductwork, greater zonal control, flexibility of control and quiet operation [21]. In space conditioning, the duct losses can account for 30% of energy consumption [22]. The use of minisplit can result in energy savings in space conditioning as there are no losses associated with ducting.
Your contractor will do a load calculation to determine the proper central air conditioning unit for your home. This calculation accounts for the climate, size, shape and orientation of your home, as well as its square footage. A professional will also look at the insulation, windows, walls, floors and other materials that compose your home. He/she will then examine any leaks, seals and existing ducts or vents.
Although most new homes have ducts and vents already in place, many older homes have old convection heating systems or baseboard heaters without ductwork. In such cases, you will need to install ducts and vents to provide the air conditioning with a flow system. This would be the time to explore upgrading the existing heating system as well, as it will be much cheaper to do together.
Although most new homes have ducts and vents already in place, many older homes have old convection heating systems or baseboard heaters without ductwork. In such cases, you will need to install ducts and vents to provide the air conditioning with a flow system. This would be the time to explore upgrading the existing heating system as well, as it will be much cheaper to do together.
Furnace Circuit Board -- The furnace circuit board controls a variety of functions. It not only handles the regular operation of the furnace, it also monitors the furnace's various safety circuits. Over time, vibrations from the furnace can weaken solder point and cause them to separate. Dirt and debris can cause short-circuits that damage the board. Failure of the circuit board can cause a variety of effects ranging from the fan not turning on to the complete shutdown of the furnace.
An energy recovery ventilator: This component helps improve the air inside your home by swapping it out with fresh air from the outside. During the winter months when houses are closed up to keep out the cold, the air inside becomes a handy way for colds and flu to infect an entire family. By circulating outside air inside, the health of your family will have a better chance.
Air conditioner size is measured in "tons." However, the tonnage of an HVAC unit is not actually based on its weight. A "ton" is simply a measure of an air conditioner's ability to cool your home. One ton is the ability of your air conditioning system to cool 12,000 BTUs (BTU stands for British Thermal Unit) in an hour. Likewise, a "2-ton" central air conditioner is able to cool 24,000 BTUs per hour.
Central, "all-air" air-conditioning systems (or package systems) with a combined outdoor condenser/evaporator unit are often installed in North American residences, offices, and public buildings, but are difficult to retrofit (install in a building that was not designed to receive it) because of the bulky air ducts required. (Minisplit ductless systems are used in these situations.) Outside of North America, packaged systems are only used in limited applications involving large indoor space such as stadiums, theatres or exhibition halls.
With today's consistently rising energy costs, improperly sealed windows, ductwork, and poor insulation can pose serious problems for many home and business owners in Arkansas. Wilson's Heating & Air Conditioning provides complete HVAC system servicing including sales, installation, maintenance and repair, and offers numerous practical solutions that will reduce your energy costs.
Prices for central-air HVAC systems will vary. The national average to hire an HVAC specialist is $2,920-$3,670 but can run as high as $5,000 or even $12,000 depending on the capacity you need and other factors. Installing central air conditioning requires an entire system that works together to draw hot air out of your home. The system includes an outdoor unit, which houses the condenser and compressor, and the evaporator coils. If you don't have an existing duct system, ductwork will need to be installed, which will affect labor and material costs. Leaking or damaged ducts will also need to be replaced.
The sky is the limit. I am a big fan of adding zoning systems, but realize that this will typically add $2,300 to $3,500 (or more) to the price. "Why a price range, isn't it just a part?" No, the part then has to be installed, and the customized ductwork required will vary based on the difficulty of the job and layout of your attic. It is very labor intensive, and most people don't do it right. It should also include a bypass damper and ductwork! Simply put, the more you add, the more it will affect your HVAC installation cost.
Brands like American Standard, Trane and Lennox cost the most. Goodman is the cheapest. The rest populate the middle of the spectrum. Here's something to know: The quality among brands isn't as great as price differences. The difference in prices reflect that some customers want "bargain" equipment to save cost and others want "premium" equipment they believe will run longer with less trouble. Therefore, each manufacturer has priced to meet consumer perception.
I was disappointed with the pressure of a tub and shower that were plumbed with 1/2 supply lines (2nd floor). Could be low pressure from the street, but I want to replace with 5/8. Plus, I'd like to have 2 back to back showers, one inside and one outside. So, I had intended to bring a 1 supply to both, then branch up to valves and shower head with 5/8. Finally, I thought pressure from the street was typically 55 to 70 psi and I am concerned if pvc can take that.Any thoughts?


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I was at management away day and the location was Down Hall.
Down Hall was designed by F P Cockerell in the High Italianate style and built entirely of concrete.
There was a previous that belonged to the Earl of Oxford who sold it to a London merchant. Sir Henry Selwin-Ibbetson demolished the house and built the current one to befit his status as a Tory MP. It has been a girls school and is currently a hotel and spa.
I went for a walk during lunch.
I will comment the board is set up wrong!Should be a white square in the right hand corner ;)
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Friday, September 22, 2017
Down Hall
Posted by The Quacks of Life at 5:17 pm
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Take my unedited photos below for example. After having my son, it took me a while to get back into the groove of things. My diet was ok and my workouts were not very consistent. Needless to say, but the time my fitness shoot came around, I was anything BUT ready for it physically. After seeing the unedits, I decided to kick my ass into shape and by the next shoot (right photo), I had leaned up and gained muscle-while slimming down. You can see the tone moreso in my legs and that the cellulite and fat had decreased as well.
It's not just what you eat that can make you pack on pounds—it's also how much. Before dropping 102 pounds, DeGennaro did not have a grip on proper serving sizes. "Sitting down to dinner with my husband and three kids, I'd scarf down mounds of pasta and endless rolls," she says. "Adjusting to smaller portions was tricky at first; I'd round out meals with extra veggies to keep from getting hungry."
Don't buy your tickets to Bonnaroo just yet; the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40 percent.
hey wow this is inspiring! im in my mid 20s and although have been slightly over weight here and there i usually stay within a BMI of 24-26. coming from a family that eats relatively healthy yet can eat what ever they want and still struggle to gain weight i am definitely the black sheep. i figured this was just my body since my parents have put me on diets since the age of 1 (doctors orders). This past February i decided to get fit for the summer after looking at a terrible photo of me on the beach and decided to count calories to see where i was going wrong. although i was eating my suggested calories a lot were bad (overdoing things with olive oil, cheese, salad dressing- all things i thought were good). so i recently decided to stick to a 80% clean plan, which is easy for me since i love my veggies. except cutting out oils and cheese made me realize i was slightly and mostly eating vegan 60-70% of the time. after losing 10 pounds i hit a plateau for a few months until i cut another 100 calories. as i am in health care i worry about enough nutrients, calcium, protein ect so i spoke to my doctor who told me to eat more! he sent me to both a dietitian and nutritionist who both told me not to worry as my BMI was now 22.8 and that calorie shouldn't matter but i know theres something wrong. im not going to count calories for the rest of my life but i do believe it is important at beginning stages. im currently consuming 600 calories per day! i know its scary when i say it but its mostly raw veggies and im actually full but my energy level is still low so ive had to stop exercising as much. i now struggle to eat more without felling stuffed or bloated, did you have this issue too? was it hard to eat more and was it a gradual increasing of calories? and when you went from 900 to 1500+ did you gain weight initially with the added calories and then start losing or did you just start losing from where your current weight was?
However, movement is still important. Large studies from around the world have associated sedentary behavior with a variety of poor health outcomes, including increased mortality (14,15,16,17,18). And prolonged sitting has also been associated with an increased risk for diabetes, cardiovascular disease, and cancer (19,20). If you physically aren't able to work out, low impact activity like walking, swimming, or light house work can still be of great benefit to your calorie burn and overall health.
Noam Tamir, C.S.C.S, founder of TS Fitness, also says that metabolic resistance training and high-intensity interval training is a solid way to reduce fat all over, including belly fat. "These [types of exercise] help to burn calories during the workout, and they also give you that after-burn effect," he says. "Plus, they help to change your body composition by increasing your muscle mass."
I try my very hardest not to compare myself to others. Everyone is going to have a different journey. It's hard when I can look at people that seem like they can eat whatever they want and not have to work hard to look great. I get that. But my journey is about the progress I an making and discovering my best self. I found a community to celebrate accomplishments together, which was a game changer. It is helpful, fun, and encouraging having buddies to journey with.
Running slims down your thighs and reshape your legs. It is an effective exercise for people with big thigh muscles as it decreases the size of the muscles by reducing excess fat. Endurance running with little or no incline can trim down your thighs. If it appears difficult, you can also use an elliptical trainer with little or no resistance. Ensure that you maintain the correct posture on the elliptical trainer to lessen the strain on your quadriceps (front of thighs), thus preventing your thigh size from going up. Running on an incline should be considered as it can burn more calories than running on a flat surface.
The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they also concluded that home cooks ate more fruits and vegetables (along with a wider variety of foods), have healthier methods of prepping their food, and splurge less on foods high in calories and sugar. No clue where to start? Check out these 25 high-protein chicken recipes for weight loss.
Replace the negative voice in your head that's telling you to quit with a motivational saying that will inspire you to keep going even when it gets tough. "I powered through workouts telling myself, 'I can do hard things!'" says Megen Karlinsey, who kept off 150 pounds. Her mantra helped her accomplish a triathlon, which she signed up for to blast a weight loss plateau.
Jessica Osborne, fitness trainer and former Radio City Rockette works with clients to help them sculpt the long, lean legs of a dancer. But she says that it is impossible to spot reduce or lose weight from one area such as the thighs. Instead, she recommends "cardio-amped" workouts that burn calories for fat loss all over the body. She also includes strength training to shape the quadriceps (front of the thigh) and hamstrings (back of the thigh).
Top Quote: "I am snarky. I am cynical. I am a twin. I am overweight. I am beautiful. I am a nice girl. I am quirky. I am left handed. I am romantic. I am daring. I am a smart. I am interdependent. I am cultured. I am book smart. I am film smart. I am pop culture smart. I am not good at math. I am an English major. I am sexy. I am a clean freak. I am a perfectionist. I am just me."
Such an inspirational story, Jennifer! The ones in the comments section too. I see that there are so many people are still struggling in dealing with weight management. So I have something for you guys. It's red tea. Red tea reduces stress, aids in weight management because it burns fat passively, cleanses the body, and control cravings so you'll get rid of the unnecessary calories. If you're interested, I recommend this one: https://bit.ly/2I1DF0N 🙂
It has to be something emotionally compelling like, "I want to be fit and energized to chase my kids around without feeling out of breath", "I want to feel good in this dress/suit I bought for my best friend's wedding," or "I want to live longer than my parents." And please don't fall victim to the meme, "Do it for those who said you couldn't." Who cares about those people! Unsubscribe to them just like an email – goodbye!
A common misconception amongst many female fitness enthusiasts is that steady-state cardio in the "fat burning zone" is ideal for weight loss. Spending two hours on the treadmill may seem like it'll get you bikini-worthy bod—more minutes, more calories, right? However, while steady-state cardio has many benefits, it isn't the most effective way to reduce body fat.[1]
Thanks for the question here…when we say each gram of carbs holds on to 2.7g of water, that's a little different than your protein question. Essentially what we're saying is that for every gram of carbohydrate stored in the muscle, for example, 2.7 grams of water are literally bound up in that carbohydrate molecule. Likewise, when each gram of carb is depleted from the body, 2.7 grams of water are lost. So it's simply a body weight issue. Lose 200 grams of carbohydrate from the body through exercise and a low carb diet, and close to 600 grams of water disappear too. Combined, that's almost 2 pounds of weight lost. Cool, huh?
Keep researching. I've recovered from sciatica pain, lost 19 lbs, dramtically reduced my cholesterol and lowered by blood pressure from 137/93 to 125/89 in 3 months ! Read Dr Greger's book: "How Not to Die" and Dr Campbell's book: "The China Study." Watch the documentary "Forks Over Knives." Look up Dr Ornish, Dr Barnard and Dr Esselstyn. I'm convinced that eliminating all (or almost all) animal protein from your diet is the way to go. There's a mountain of evidence that shows a whole food, plant based diet can prevent many cancers including prostate and breast cancer and even reverse many major diseases like heart disease (Dr Esselstyn). Dairy is very bad for you, your patients and your kids. But, don't take my word for it, you're a doctor, do the research. Dr Greger's book references thousands of studies. May be the best place to start.
Thank you so much for this article on carb cycling & weight loss for women! I found it tremendously helpful for personal reasons but also because I work with so many women (as a personal trainer) who encounter significant frustration when it comes to weight loss, health & hormonal status (the interplay among them). Your article seems to speak to mostly women of reproductive age or to women who are still menstruating. I also work with many women age 50+ and wondered what recommendations, if any, might you have to offer regarding carbs/carb cycling for peri-/menopausal/post-menopausal women? Thank you so much, Stefani – the info & wisdom you share on your blog & via your podcast (which I love!) are invaluable to me. I also totally dig your book and recommend it to other women all the time! I so appreciate the work you're doing!
Experts typically recommend reducing your daily intake by about 300-500 calories per day below "maintenance level," or the amount you need to stay at your current weight. This decrease in calories converts to about 1/2 pound to a pound of weight loss per week. Although you may feel like you can "do more," slow, steady progress is much healthier—and easier to keep up.
A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the 20 Spicy Recipes That Fire Up Your Metabolism and watch those pounds melt away.
I've worked with people before who hadn't fully decided but hired me as a trainer anyway. It was very obvious because the drive, determination and any spark were gone quickly. In fact, many even lied to me about what they were eating or would hide it from me when I would enter the room! Hmmm….this is for YOU (not me!). It absolutely has to be for YOU!
Very informative. I'm just now starting out on my weight loss journey, and have started a weight loss blog of my own. My entire family are overweight and it is a struggle dealing with them as I try to change my habits. Even harder because being around them in an environment where eating bad is easy to get away with makes me fall back. I am finding each time I go back home I end up binging.
Some of us no longer have the strong joints we had as teenagers. Jogging is out of the question and walking doesn't cut it. The good news is elliptical trainers provide an intense, low impact cardio workout. In fact, a 145-lb. person can burn about 300 calories in 30 minutes on an elliptical trainer. That's about as many calories as running burns, but without the joint wear-and-tear.
When I feel like I'm slipping, I start logging again. Nowadays, I use an online fitness app on my phone to more easily keep track of my daily food intake. Red wine and dark chocolate are always in stock in our house, and that's OK. Exercise is important, too, but in my book, any and all physical activity counts. Two or three workouts a week help me maintain muscle tone and cardiovascular fitness. If I can't get to the gym, I run. If I can't run, I do something at home, like five minutes of in-place kickboxing moves, or dancing around the living room like a crazy person with my kids. I take the stairs wherever I am as often as possible. I use a carry basket at the grocery store, and switch from arm to arm while I shop: biceps curls! Hey, it all counts.
But while many people want to target their belly fat, it's easier said than done. You can't spot-reduce fat from any specific place in your body. That's why endless crunches won't give you flat tummy. But you can lose weight overall, including from your belly, thanks to a combination of diet, exercise, and other lifestyle habits. Although every body is different and loses weight at a different speeds, personal trainer and dietitian Jim White, RD, ACSM, told POPSUGAR that you can see results in as little as two weeks.
Strength Training is very important part of your workouts. Try for 15 – 30 minutes of strength training. Don't be afraid of strength training. You burn more calories all together. You'll tone your muscles and you get stronger. I like that my arms are strong, that way I can carry more bags at the mall. 🙂 I like to do circuit training which is full body workouts. I only do them 3 times a week, every other day. Never do strength training on back to back days, unless you work one muscle group at a time. Such as Monday Upper Body, Tuesday Lower Body, Wednesday Core, Thursday Upper Body, Friday Lower Body, you get the picture.
About: My Fat Friend Blog mixes two total opposites: Alex, the "fat friend" who is trying to lose weight and get fit. Sarah is the "not-fat friend," the one who is really into fitness and healthy eating and who is on a mission to help Alex learn to love it the way she does. The blog is very, very new (just started in March), but so far, so good. The posts are entertaining, have fun photos and will have you laughing out loud.
Rounding out the top three for best weight loss programs on the U.S. News and World Report 2016 rankings, the Biggest Loser meal plan uses a pyramid system with fruits and veggies setting the foundation. Simple tenets back the plan: for example, being mindful of portion control, keeping a food diary, and exercising regularly. So, yes, work will be involved, but the plan is sustainable in the long-term and a likely way to shed pounds.
I am with you if you are thinking—"I don't have the time for games!" But, believe me, playing any sport at least thrice a week will help you in many ways. It can be playing fetch with your dog or playing soccer with your toddler as well! The adrenaline and the good hormones will help you lose weight and keep your hunger pangs at bay. Your mind will stop worrying all the time, you will also get a sound sleep at night, and hence, you will be active all day at work.
Within the athlete world, carbohydrates are more embraced. Macro timing and balance has been a popular tool for optimizing performance and results and this approach can be applied to the average eater. Understanding how carbs work and adjusting your intake of high quality options to support your daily needs through carb cycling may be an alternative approach to just eliminating carbs all together.
About: On March 1, 2014, a visit to the doctor's office really brought things home for Bobby. At 6 feet tall, Bobby weighed in at 345 pounds. To be at a healthy weight, his doctor said he needed to weigh 177 pounds, 168 pounds less than the weight he was at. In essence, Bobby realized he was essentially carrying around another person. The moment was the catalyst he needed to change. Rather than set any unrealistic expectations, Bobby decided to set the small, attainable goal of losing 2 pounds a week. So began his blog. And, guess what? It worked. Two years later, Bobby weighs in at 214 pounds (he looks great, by the way), and continues to take those small baby steps that are helping him achieve a healthy body. Bravo.
If HIIT workouts and strength training aren't part of your exercise routine, it's time to add them in. Instead of just running or walking on the treadmill do bursts of high intensity running or sprinting followed by a cool down. For example, you can sprint full force for 30 seconds, slow down and walk for two minutes, then rev it up and sprint again for 30 seconds. Continue this routine for 10 to 20 minutes. If your gym offers Tabata workouts, check those out, too.
Veggies help your liver detoxify toxins and excess hormones. This helps you lose inner thigh fat. You should include cruciferous vegetables like cauliflower and cabbages in your everyday diet. Also, drinking a smoothie every day that contains green veggies like broccoli, spinach, kale, and parsley improves your chances of losing inner thigh fat. Read Next–Best Cabbage Soup Diet Recipe for Weight Loss- Lose 10 Pounds In 7 Days
Andie is a healthy recipe developer and New York Times best-selling author. She shares some of her most delectable food ideas on her blog. She'll tell you right up front: She believes in balancing health and happiness. And it was through that balance that she lost 135 pounds — a journey that can also be found in her memoir, "It Was Me All Along." Visit the blog.
I love your story!!! Congrats to you!!! I know you must feel soooo much more full of energy and happiness and self esteem!!!! I am a health coach and coach others just like you who have tried every diet out there unsuccessfully. I truly believe in Isagenix and I myself follow this healthy lifestyle daily!! Yes, I indulge at times, but am so thankful I have this system to rely on when I get off track. If you would like to connect with me please reach out!! I'm
It's pretty common for men to pack some extra poundage around their midsection. In fact, the average man is about 24lbs heavier today than men in 1960, according to stats from The State of Obesity—and the figures are rising. We've seen slimmer days, but don't think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to burn belly fat—fast.
"Going public with my weight loss goals helped me lose 91 pounds. I joined the 61 Day Health Challenge, a program sponsored by my employer, the Detroit Medical Center. Suddenly, I was accountable to all of my colleagues, not just myself. And the amount of support I was shown was enough motivation to propel me into a new world of healthy eating and healthy living." —Mo Minard, 43, MSN, RN, EMT-P, Director of Emergency Services for Detroit Medical Center
Hi Jennifer! I just spent about an hour looking over your blog and I love it. I especially love your weight loss story. It's very motivational and informative. I just opened a Yogurtland in Brentwood a few days ago. Our grand opening is July 8th and I would love it if you came. Yes there are a ton of toppings that are not the best health choice, but we also have a lot of fresh fruit and other toppings that make frozen yogurt a good dessert choice for those that are trying to keep it healthy but also have a sweet tooth. Let me know if you would like to come on the 8th and please feel free to bring friends or family! Hope to meet you soon!
But before we do, we need to acknowledge that these questions have sparked an intense debate among serious scientists and the lay public over the last 15 years, and in the process sparking the expenditure of tens or millions of dollars on research in which both sides of the debate strove to prove the other side wrong. While we will discuss some of this research, much of it involving short-term studies done under artificially controlled conditions, we will also try to anchor this discussion with a perspective drawn from research utilizing well-formulated ketogenic diets for meaningful durations in the real world.
Good fats vs. bad fats: Omega 3 fatty acids and monounsaturated fats are good for your system and will actually help you lower your cholesterol. Nuts, olive oil, seed oil, and fish all contain these 'good fats.' Trans and saturated fats are the things that will make your thighs (or other body parts) larger. These include most processed food, candy, cakes, etc.


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rnSeveral areas are of problem in the context of liquidity threat administration, (Nier 2005) first of all knowledge might be scarce and lacking in excellent and historic facts is not necessarily an exact predictive agent as a result information may perhaps not be a responsible proxy for tension screening. Sound liquidity management for equally small term and prolonged operate applications is an integral element of a banks contingency funding strategy that would help banking companies in the occasion of a economic crisis.
Fundamentally, liquidity threat measurement includes four measurement systems (i) use of ratio investigation (Dowd 2002) where the applications of ratios are made to measure a variety of components of a bank's balance sheet. This sort of ratios incorporate the minimum amount liquid asset (MLA), the funds asset ratio (Vehicle) and the minimal funds stability (MCB).
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In addition a financial institutions liquidity position needs to be monitored with the application of these ratios both equally on-equilibrium-sheet and off-balance-sheet phrases (ii) Income move measures the place a projection of money flows primarily based on equally provide and demand from customers for liquidity exists beneath typical market situations. rnrnBasel Accords which are tips on banking laws and regulations issued by the Basel Committee on Banking Supervision is made up of Basel I, Basel II and Basel III. Basel I was adopted in 1988 and was enforced internationally in 1992.
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When Basel I is now out-of-date, Basel II was shaped and applied by a ton of international locations. Before long immediately after that Basel III arrived into spot when the globe was faced with World wide Economic Disaster. Basel I generally centered on credit score danger.
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This Accord was enforced by legislation in Team of 10 (G-10) nations around the world which incorporated Belgium, Canada, France, Germany, Italy, Japan, United Kingdom, United States of The us, Spain, Switzerland, Sweden, Netherlands and Luxembourg. Basel II is the next of Basel accords issued by the Basel committee on Banking Supervision. This framework was officially acknowledged persuasive essay on the american dream as « Intercontinental Convergence of Funds Measurement and Capital Benchmarks ». The key intent of Basel II, posted in June of 2004, was to make an international typical that banking regulators would be in a position to use when making restrictions about the volume of cash that banking institutions need to put aside to guard them towards the monetary and operational challenges that most banking institutions facial area.
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Australia carried out Basel II framework on January one 2008 as a result of its Australian Prudential Regulation Authority The three basic pillars of Basel II include: Pillar one: It promotions with the Least Capital Need calculation which has to be preserved against Credit score, Operational and Sector threat. Pillar 2: It deals with the Supervisory Critique Approach which describes the concepts for efficient supervision. Pillar three: It offers with the require for Market place Self-discipline which calls for the loan providers to commonly offer particulars of their danger rating processes, hazard administration things to do and danger distributions.
Basel III was a short while ago made following using in thought the loopholes and weaknesses that contributed to the money crisis. Essentially, these regulations intend to shield the earth economic climate from the possible effects of any long run economical crisis. In addition to that, they also aim to lower the chance that would be imposed on governments to expend resources although defending banks and their lenders.
Financial institution for Worldwide Settlements (BIS): It is an intercontinental corporation of central banks which aims to make banking and monetary policy extra crystal clear and predictable The new regulations of Basel III find to stay clear of the failure of Basel II -Imperfect and below-adopted principles now are no longer in use right after the 2008 world-wide monetary disaster. It normally takes a much more crucial check out of leverage in common, and of danger « insurance plan » and trading in financial debt among banks and other players. They talk to the banking institutions to keep a bigger « buffer » of funds, and much more liquid belongings.


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Kelly Dodd Explains Why She Didn't Attend Vicki Gunvalson's Tea Party and Those Funeral Comments
The Real Housewives of Orange County mom has a very different take on the comments than the OG.
Vicki Gunvalson's birthday party in Tuesday night's episode of The Real Housewives of Orange County was quite the affair to remember. The costumes were over-the-top, the cake was thrown, and the drama was as hot as the tea being served.
However, Kelly Dodd missed out on the festivities, and her FaceTime calls to Tamra Judge and Shannon Storms Beador caused some confusion among the ladies as to why she couldn't attend.
So Kelly clarified why she had to miss out on Vicki's birthday bash on Twitter. "I DID have plans to go to LA... which was ultimately cut short due to getting sick," she tweeted Tuesday night. "No conspiracy theory needed here ladies."
Then there was the other reason Kelly wasn't at the event. "I'm sorry, but I'm not celebrating her birthday," she told Tamra via FaceTime during the episode. "The only celebration I'm doing for her is going to her funeral."
And, well, when word got back to Vicki after her party, she was visibly upset over Kelly's comment.
Kelly later explained during The Real Housewives of Orange County Season 14 After Show that her comment wasn't meant to be taken seriously (clip above). "It was meant to be a joke," she said. "I'm not gonna be best friends with this woman. I'm not gonna pretend that she's gonna be friends with me."
Tamra and Shannon have two very different takes on Vicki's reaction to the comment, which you can view, above.
Kelly even said later on Watch What Happens Live with Andy Cohen that her comment was actually a compliment. "No, it's sweet!" she said in Tuesday night's episode. "I'm paying homage."
Apparently, Kelly's friend and fellow WWHL guest Brandi Glanville interpreted the comment the same way. "Exactly. She's there at the end to pay her respects because that's what you do," she explained. "That's the nicest thing you could do."
See the WWHL moment below and decide for yourself.
The Daily Dish is your source for all things Bravo, from behind-the-scenes scoop to breaking news, exclusive interviews, photos, original videos, and, oh, so much more. Subscribe to The Daily Dish podcast, join our Facebook group, and follow us on Instagram for the latest news hot off the presses. Sign up to become a Bravo Insider and be the first to get exclusive extras.


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The Longmont Observer has created a series of dashboards to examine the earnings of all employees working for the St. Vrain Valley School District. On January 14, 2019, the Longmont Observer obtained this data by requesting salary records from the St. Vrain Valley School District through the Colorado Open Records Act (CORA).
Our dashboards present information as the St. Vrain Valley School District provided it, with the exception of employee names, which were removed for publication, as well as visualization and aggregations created by the Longmont Observer.
The Longmont Observer publishes this data because we believe that it is in Longmont's best interest to know how our tax dollars are spent and to verify that the St. Vrain Valley School District pays all employees equally, regardless of gender or ethnicity.
Unfortunately, the Longmont Observer is unable to gain data on gender and ethnicity.
In an email to the Longmont Observer, Kerri McDermid, executive director of communications for the St. Vrain Valley School District, wrote: "Please note that the response to the request for gender and ethnicity information is being provided in the aggregate summary. This specific information tied to each employee is denied pursuant to Sec. 24-72-204(3)(a)(II)(A), C.R.S."
Here is the aggregate summary that was provided to the Longmont Observer:
Female: 76.74%
Male: 23.26%
American Indian or Alaskan: 0.68%
Asian: 1.06%
Black or African American: 0.60%
Hawaiian or Pacific Islander: 0.05%
White: 97.60%
Hispanic or Latino: 8.72%
Not Hispanic or Latino: 91.28%
If you have any questions, concerns, or comments, please let us know by sending us an email to firstname.lastname@example.com.
Salary Dashboard:
Use the department filter to update the data you see on the dashboard.
Salary Explorer:
Use the position, department, annual salary, and hourly rate to filter the data you see on the dashboard accordingly.
How much do you value the Longmont Observer?
As Longmont's only nonprofit newsroom, our only vested interest is to supply you with quality, nonpartisan, community-driven, Longmont-focused journalism. But, we need your help. We depend on our members to help us report Longmont news and to keep our journalism available and accessible by all. If you value what we do at the Longmont Observer, please show us with your support.


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Algernon Cadwallader announced that the band is officially done in a blog post Sunday.
Read the message from the band below:
"Hello friends. The internet is abuzz with rumors we are told. Thank you for your concern. Algernon Cadwallader has officially been laid to rest. We were 7 years old. That's 49 in dog years. A message from one of your fearless leaders…
Your friend Tank wants to say something to the people! I've had an amazing past 5 years touring and writing music with my best friends Peter and Joe. So heres the news: I'm having a kid and got a nursing job! I'm stoked about a little Tank running around with drum sticks. Unfortunately I'm unable to tour anymore.
Thanks so much to all the people who have let me crash at their houses, use their hot water and their Dr. Bronners. I love every one of you and I can't thank you enough! Without being in this band I wouldn't have gotten to see and enjoy all the amazing places around the world we had the chance to play.
If you see me around say hi and give me a hug. Thanks for making the past 5 years incredible.
I love you,
From the author of this blog…
It has been a pleasure to narrate our story to you for the past 2 and a half years. The world spins pretty damn fast when you're having a good time. Looking back on these old posts I am glad I wrote it all (not even close) down. Thankfully there was an audience otherwise I doubt I would have taken the time.
I feel obligated to announce that our friends and listeners have been each bit as (way more) important to us as (than) we have been to them. The things we did, people we met, and places we saw during Algernon Cadwallader have changed my life forever. Thank you so much.
Best wishes to my friend Tank! A true tour dog. Looking forward to meeting your puppy.
As you can imagine Joe and I will be at you soon with new music. Maybe we already are. Do your research. That's the funnest part of this game.
You know it!


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11 Best Coffee Shops in Moscow
Where is the most invigorating coffee in Moscow, the most airy pastry? What place is a mecca for coffee tourists? What coffee do locals drink? We selected 11 best coffee shops in Moscow that we take out tourists to on our tours in Moscow.… Read more


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Sep 18, 2017
Subject: Batman v Superman - Dawn of Justice
Observers: John Pavlich, William Bibbiani, Witney Seibold
Record Date: August 31, 2017, 12:22 AM
Plot Summary: Lex Luthor manipulates and deceives Batman into killing Superman, for reasons.
Note: Due to the cancellation of The B-Movies podcast, William and Witney (creators...
Aug 20, 2017
Subject: The Ring (2002)
Observers: John Pavlich, William Bibbiani, Witney Seibold
Record Date: August 16, 2017, 11:53 PM
Plot Summary: When a relative dies under gruesome and mysterious circumstances, a reporter follows the trail of a cursed videotape and its disturbing footage that may be somehow...
Jun 14, 2013
Subject: Veronica Mars - Pilot (1x01)
Observers: John Pavlich, William Bibbiani
Record Date: June 10, 2013, 11:57 PM
Plot Summary: A high school outcast uses her intellect and resources to investigate the murder of her best friend, while also solving local, petty crimes involving her friends and classmates.
Note: In...
Feb 2, 2013
Subject: Cellular (2004)
Observers: John Pavlich, William Bibbiani
Record Date: February 1, 2013, 01:48 AM
Plot Summary: A Science Teacher is kidnapped and uses her reassembly of a broken phone to connect to a young man's cellphone, enlisting his help to save her family.
Note: In tribute to the late Director David...
Dec 6, 2012
Subject: The Amazing Spider-Man (2012)
Observers: John Pavlich, William Bibbiani
Record Date: December 04, 2012, 12:36 AM
Plot Summary: While digging into his parents' mysterious disappearance, high school misfit, Peter Parker is bitten by a spider in a science lab and uses his resulting super powers to fight crime in...


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Hi all
I am on Max & usually get good speeds (see sig) over the last week my router has had the orange light on at times & also slow speeds.
I am on the Alsager exchange which had problems the other week but as far as i know all sorted now.
I use a MacBook & use wireless with it,along with the Wii.
Any ideas?


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Using My Hobby
Being attentive to beats is simply a drop by actions for many occasions. Great adoration for beats could be traced back in whenever We were a new child. You can find shown movies of me personally during a driving trip staying overactive if beats appeared to be played. I will go to all the stereo, first start the music to help you comprehensive amount as well as begin playing around dancing. Just about anyone just who dared look typically the smart procedure may struggle with your wrath. Favorite songs is commitment that can tranquil everyone along each time That i cried.
Which i https://burnay.be/2019/09/09/how-can-you-get-hobby-casino-gambling-4/ now have this kind of eldritch impression who a fortune is definitely in some connected by means of music. Into my premature young yrs, my best ex-girlfriends and additionally We'd slip to the storage area, when my buddy wonderful group buddies saved his or her musical technology equipment. Consequently, we'd deplume acoustic guitar guitar strings and also roast this drums so as to frame much of our beloved songs. I seemed to be the lead vocalizer via the way.
Sorry to say just for my mate and I just, nothing a good deal came out right out of the practice. It was not solely myself and additionally my sister, songs operates while in the totally family. I recall clearly concerning Tuesday full night's, a number of us used to do karaoke practice sessions where exactly almost everyone took spins to help you sing a song, for example each of our parents. We'd a lot of these lessons saved after which it pumped to each of our neighbors to get analysis.
Typically the one who did that would certainly obtain winning prize, picked up from my specific savings. We all rescued income weekly quite frankly for that competition. Not surprisingly, we were the scary neighbour across the street, yet in which decided not to finish me coming from saying a lot of the prizes. Sooner or later, people outgrew this karaoke training and now, I actually for the most part complete the actual music playing instead of the singing.
New music gives me a desired sanctuary each time Document feel like my very own go might be rewriting and also When i want to shut anything approximately me. The beauty with tracks can be that there is song almost every affair and even feeling. As soon as I'm disheartened, My spouse and i tune in to depressing songs. These products guidebook myself and then preserve all of us company in the course of persons trying moments. If I'd cheerful, May very well a collection of social gathering new music the fact that I just dancing to help all night to assist you to amplify the great feeling. Factor about tracks is undoubtedly that it can possibly be incorporated along with other hobbies. For example, I like looking through an important bestseller, just as wonderful orchestra tracks can be using around the background.
One additional good thing about audio is definitely it is universal. There is no need to learn exactly what the guitarist is stating for you love it it. Whether making you feel great, then it is definitely worth studying it. I'michael the natural way wide open minded in relation to music. May possibly an extensive group of songs the fact that transcends across plenty of makes all around the globe. That wouldn'g can be purchased being big surprise that is why to find many Cameras melodies during phone the fact that Thought about rock by means of and have no concept what they're writing about. Then again, I just associate even more with the help of Nation and additionally Pebbles music.
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