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Digital ordering and delivery have grown 300 percent faster than dine-in traffic since 2014, according to Upserve. Thinking of isolating production lines in your restaurant to better accommodate off-premise traffic? Chili's is seeing the value of it. The brand changed its kitchen structure to allow for better production-line preparation of menu items, and pared down its menu to include more profitable items. It has generated consecutive quarters of double-digit off-premise sales increases as a result. As restaurant operators contemplate how to adjust their business model to accommodate off-premise sales, companies continue to spring up to offer solutions. While ghost kitchens and cloud kitchens have made headlines, alternatives to those alternative spaces are becoming available. One example is KitchenPodular, a new company that develops modular, portable kitchen kits that contain electrical and plumbing, sinks, a walk-in cooler, and a ventilation hood and offer the option of a drive-through or walk-up window — operators supply their own oven and stove. The kit (each costs an average of $150,000 and ranges from 206 to 430 square feet in size) can be set up in a restaurant's existing parking lot, on the outskirts of a city as part of a hub-and-spoke structure, or placed in another preferred location. KitchenPodular CEO Mike Manion, who was featured on a recent episode of The Takeout, Delivery and Catering Show, said these kits can provide restaurant with a turnkey solution for isolating production lines and churning out food to different customer bases more effectively. While they may not be for everyone — as The Spoon points out, they're still facilities that need to be managed and staffed, and they don't offer any shared labor for cleaning and dishwashing that one might find in a cloud kitchen — it's another option to consider if you're looking for a way to adapt on an ongoing basis to new streams of traffic.
It may still sound futuristic, but as artificial intelligence (AI) applications appear in the restaurant industry, you will want to ensure your technology can adapt to enable them. As DineEngine reports, there are a number of AI-enabled enhancements making it possible for operators to improve sales and customer relations. Are there hiccups in your ordering process? A chatbot or virtual assistant can lead someone through placing an order, suggest food based on the person's preferences and never forget to upsell profitable additions. They can also handle customer inquiries and orders at any time of day or night, so instead of a staff member taking time to discuss a catering order during your dinner rush, your chatbot can iron out the details overnight.
What's your commodity pricing plan?
Even small commodity fluctuations can have a substantial impact on restaurants. Take Chipotle, one among thousands of restaurant brands where guests expect to find avocados. Aaron Allen & Associates reported that in 2017, surging demand for avocados, paired with smaller crops in Mexico and California, had analysts predicting that every 10-percentage-point increase in avocado prices would lower Chipotle's earnings-per-share by 30 cents on an annual basis. And that was for just one ingredient. Developing a plan to track global shortages and surpluses can help you avoid similar scenarios. Restaurant Nuts recommends several strategies: When you plan promotions to bring people in, make sure the items you promote are those whose ingredients are more widely available and profitable. During periods when producer costs are stable, anticipate times when they may fluctuate and build in incremental price increases early so you can maximize your profitability and avoid shocking guests with price surges. Cost out your menu. Add items that don't use volatile commodities, and for popular but less profitable items, identify areas where you can easily make substitutions. Mine your data so you understand your most popular menu items and pairings, then design your menu and promotions so you direct guests to those items. Securing long-term contracts with suppliers can help you weather potential market fluctuations. Where this isn't possible, you can always tell your guests about the challenge (without overusing this tactic). If a major hurricane wipes out a crop of an important ingredient you feature on your menu, for instance, guests are likely to understand if you're transparent about why that ingredient is temporarily unavailable — and what appealing item you're offering in its place.
In the first quarter of this year, 46 percent of consumers who ordered Uber Eats in the U.S. also ordered from one of its competitors, according to the data research firm Second Measure. That's despite these companies offering incentives to keep customers coming back. As a result, Vox reports, third-party delivery companies are currently engaged in a price race to the bottom. But before long, these companies won't be able to continue their streak of losses and will need to charge higher prices. Their relationships with partner restaurants and customers will be all the more critical. As vendors risk getting weeded out, restaurants may wield some leverage.
Consumers like a limited-time offer: Whether it has to do with short attention spans or a desire for something new and different, there has been a 64 percent spike in LTOs in the past five years, according to Technomic. Their research also found that a majority of female consumers and millennials are drawn to innovative dishes, new flavors and menu launches when they choose a restaurant, and 30 percent of quick-service customers would visit a restaurant they wouldn't normally visit if it meant taking advantage of a unique LTO. Restaurant Business advises operators to consider several factors when developing an LTO to attract guests. First, set a goal you're hoping to achieve and design your LTO around it. (An LTO that will bring in guests for several weeks or months will need to have broader, more mainstream appeal than an LTO designed to generate a lot of buzz for a short time.) Second, consider your demographics and let your data guide your decisions. Preferences will vary across generations and genders, so consider everything from your LTO's ingredients to its portability when anticipating how guests are likely to perceive your offer. Finally, use language that describes the sensory experience of eating what you're selling (e.g. think "crunchy" vs. "breaded") and promote the health-conscious aspects of your LTO. Words like "fresh," "local" and "made from scratch" tend to score especially well with consumers.
Facial recognition technology has become a trend to watch in restaurants this year. While it may sound Orwellian, its potential for streamlining the payment process and loyalty programs is difficult for restaurants to ignore. A number of quick-service restaurants around the country have begun using biometric facial recognition to profile each customer's order history, demographics and loyalty points. The technology appears to be best suited for the quick-service space at the moment but as rollouts occur across categories, note the effects (positive and negative) it has on customer experience.
New research from the National Restaurant Association found that delivery, drive-thru and takeout food are on track to comprise 63 percent of restaurant sales this year – and many industry insiders see off-premise sales as the industry's key growth engine. Recent consumer data demonstrates the potential. For example, Foodable reports that more than 80 percent of consumers younger than 35 are using on-demand food ordering apps about twice a week, and Food On Demand reports that delivery sales are 75 percent higher than in-store sales. At the same time, a declining percentage of consumers want to talk to others when visiting a restaurant, according to a recent study from Harvard Business Review. Clearly consumers still crave a restaurant experience but the best way to engage those people may no longer be via an in-person conversation. Harnessing technology to drive off-premise sales is key to tapping into the off-premise opportunity. Do you have a technology blueprint for driving off-premises sales? As of this writing, we were a few weeks away from the 5th annual Takeout, Delivery & Catering Symposium, which will gather industry leaders to forecast what's ahead for off-premise sales, as well as how operators can use customer analytics to drive sales and engagement, and how technology can make a restaurant operation more efficient. Stay tuned for details from the event in the coming weeks.
As Beyond Meat and the Impossible Burger compete for market share and fast-casual and quick-service brands scramble to bring meat substitutes to their menus, don't forget some other plant-based meat alternatives that may suit your menu well. In a recent Upserve survey of 9,000 restaurant operators, jackfruit had climbed 52 percent on menus in the past year. Unripe jackfruit has a taste and texture that mimic meat and can work well as a pork or chicken substitute. It is also nutrient-rich, containing calcium, iron and potassium, and because it is a natural plant-based protein, it may appeal to guests looking to consume more whole foods.
Feed the family
Not every restaurant wants to be family-friendly. But if families are in your target demographic, there are steps you can take to serve them well as summer approaches and they spend more time eating out. First, offer some healthy (or at least real) options: think chicken nuggets that are breaded and baked instead of deep-fried, fresh fruit and vegetables, and desserts that aren't packed with sugar and artificial ingredients. Scale down portion sizes and be flexible with sauces, sides and substitutions to accommodate allergies and fickle appetites. Package or present kids' options as meal deals with creative, kid-friendly themes — and weave in your branding to get a social media boost. Adjust the rhythm of the meal so you serve adult drinks and kids' appetizers first, follow with adult appetizers and kids' meals, and then serve adult entrées and kids' desserts. Offer crayons and create an activity placemat or cover tables in butcher paper so parents don't have to struggle to keep kids entertained while they wait. And speaking of making things easier for parents, try offering a kids-eat-free deal on days when you're also promoting parent-friendly specials. If you have the space available, seat families at booths or larger tables that can accommodate extra gear and give children space to spread out. Having changing stations (or at least a flat space that can be used as one) in all restrooms can help make your restaurant an easier choice for families too.
The purpose of restaurant apps is evolving. According to research from App Annie, Gen Z, as compared with other generations, is 30 percent more engaged in apps that aren't about gaming and other forms of entertainment. Instead, they value apps that are key to the mobile checkout process and help to keep them loyal to and engaged in a brand. Last year, Americans overall spent 140 percent more time in food and drink apps than they did during the two years prior to that. While there are certainly more apps joining the market that help account for that growth, operators are also becoming more savvy about guest engagement. Connecting with consumers and elevating their level of engagement is less about having an app that entertains and more about providing a simple, relevant, customizable experience whether the person is accessing the restaurant online or in person.
Harness the travel market
Is your restaurant known for its local flavor? Do you (or could you) offer a creative dining experience or other event that could become a memorable part of a person's vacation or business trip? Consider who may be passing through town in search of a good meal. Skift Research found that 43 percent of tourists plan their travel with food as the main purpose. Tourists and business travelers are often looking for an authentic, local dining experience — and then posting about it to their friends online. Local Airbnb hosts, hotel companies, delivery providers and other complementary businesses can be helpful partners who can connect you with potential customers. Consider DoorDash's new partnership with Wyndham Hotels & Resorts, which allows guests at its 3,700 U.S. hotel properties to bypass room service and get restaurant delivery for free from DoorDash member restaurants. (InterContinental Hotel Group already has a similar relationship with OpenTable and GrubHub, while Resy also works in partnership with Airbnb, allowing guests to make in-app reservations at a curated selection of restaurants in a number of cities.) But even without formal partnerships you can get the word out to people visiting your area. At the very least, get to know the travel bloggers who cover your region so you're on their radar when they suggest local dining options.
Do you know your business case for managing food waste? According to a recent report from the World Research Institute and the Waste and Resources Action Programme, restaurants can earn $7 for every dollar they spend on food waste management. AgFunder reports that the research behind the study assessed the food waste management practices of more than 100 restaurants in 12 countries, including restaurants ranging from international quick-service brands to upscale, sit-down restaurants. The participating restaurants tried a "target, measure, act" approach to food waste, which involved measuring the food being wasted to identify the biggest pain points, then engaging staff, reassessing inventory and purchasing practices, reducing overproduction and repurposing excess food. Participating restaurants reduced food waste by 26 percent on average, and more than 75 percent of the restaurants had earned back the investment they made to cut food waste in the first year alone.
How will your labor force change?
The automation of a growing number of restaurant tasks may be creating anxiety about the future of restaurant jobs, but the National Restaurant Association's new State of the Restaurant Industry report had some positive news on that front. According to analysis of the U.S. Census Bureau's American Community Survey, the number of restaurant jobs with annual incomes between $45,000 and $74,999 jumped 71 percent between 2010 and 2017 (that's compared to climbing just 21 percent for the overall economy during that period). The result is a sign of career growth prospects and upward mobility even as lower-level jobs decline, particularly at tech-forward brands. Still, recruiting and retaining employees was a top concern operators shared in the report, with 35 percent of operators saying they struggled to find people for open positions, particularly in back-of-house roles. Longer-term projections shared in the report indicate a shrinking teenage labor force, long a key demographic for restaurant operators looking to hire staff. Employees older than age 55 could be stepping into their shoes, however: Between 2017 and 2018, the number of adults in this age group who work in the restaurant industry climbed 70 percent, or by 400,000 people. Does this statistic match your hiring experience in recent months? Watch for the National Restaurant Association to launch a training and certification program that will highlight longer-term professional opportunities available in the restaurant industry.
A cloud-based point-of-sale system has plenty of benefits, allowing you to access your system from anywhere and manage your data even when your Internet is down. But as a Cake report points out, other benefits of these systems may also make for happier employees. By having the ability to review dynamic reports stored in the cloud, you can readily identify your busiest and most profitable shifts and then make changes as needed. Your staff, in turn, can make their own changes so they have the shifts they want and can easily trade the ones they don't — and you're not caught short-staffed. Beyond that, your cloud-based system can track what your employees earn. At a glance, you can identify who is bringing in the most sales, then reward (and have a better chance of retaining) those who are best for your business.
If you're taking steps to reduce your restaurant's waste and make your packaging more environmentally friendly, why not share the benefits with your guests? A study from Cone Communications about corporate social responsibility found that 88 percent of consumers are more likely to be loyal to a company that supports social or environmental issues. Similar proportions of guests say they trust such companies and would buy a product from them if given an opportunity. Upserve suggests some tips for building a positive image around your sustainability efforts, including offering a discount on the dishes you offer that have the lightest environmental impact (try assessing your ingredients with an eye toward how local they are or how much water or pesticides were used to grow them). If a guest brings his own container to pack up leftovers, offer a small discount or promotion. You can even host a recycling event, encouraging guests to drop off electronics or less-easily-recycled items and then recycling those items on their behalf. If you need to increase your operation's sustainability efforts before you promote what you're doing, QSR Magazine suggests you make space behind your restaurant for compost and recycling bins in addition to trash bins, as well as a cardboard baler that will allow you to condense the footprint of your boxes and have them collected at one time. Then work with your supplier to improve upon your packaging. Order compostable or biodegradable packaging and utensils, or if you have to order plastic, aim for only plastic No. 1 items, which are the most frequently recycled plastics. Finally, understand what can and cannot be recycled by your provider. You may be overlooking items —lightbulbs, batteries and printed menus, to name a few — that are recyclable.
Are your accounting practices still paper-heavy and technology-light? Automating your processing of invoices can unlock a number of real-time benefits for your business, according to a Restaurant Nuts report. For one, automating your invoices can help you capture data by line item and decrease the number of manual processes you must manage, which allows you to spend more time on other parts of your business. You can track inventory prices (in addition to your other bills) in real time, so you can make adjustments to your ingredients or menu pricing as soon as they're needed and not have to play catch-up. The same goes for waste — an automated system can help you see what's selling and what's not so you have a better handle on the supplies you need, and if you ever have to reject a shipment, you can make sure you keep on top of any credit given to you by a vendor.
Loyalty programs that set you apart
Offering a targeted loyalty program will build your customer base — no big surprise there. But how much more effective is it to offer such a program than to not offer a program at all? And with so many businesses offering loyalty programs nowadays, how can you stand out? New research from Accenture Interactive found that members of customer loyalty programs generate 12 to 18 percent more revenue for businesses than customers who aren't members of a program, Dine Engine reports. What's more, 81 percent of consumers said they were more likely to continue giving their business to brands that offer a loyalty program and 73 percent are more likely to recommend a brand with a strong program. The report said consumers are more likely to adjust their spending based on a loyalty program by spending more money to earn more rewards. These programs may even help restaurants retain loyal guests during economic downturns when consumers are cutting back on discretionary spending. However, research from Forrester found that more than 80 percent of loyalty programs use currency such as points or miles, which can make it difficult for programs to stand out. To boost your program's chance of success, it can help to remove the barriers that stand between your guests and the rewards they can earn. Show them a clear path to rewards and try to avoid having them encounter multiple barriers such as having to download an app, remember a membership card or login details at each visit, enter a code or register an account online. Also, take a look at potential experiences you can offer your guests. What memorable events or offers can you provide that won't easily be replicated by your competitor down the street?
Adopting new technology for your restaurant may seem like a necessary evil — the initial investment can be substantial, there are multiple pieces and functions to consider, and it's impossible to know how quickly the popular tech tool of the moment will become obsolete. Still, the numbers show clearly that restaurants that don't adopt technology will be left behind. Operators from brands including Wings Etc., Fazoli's and Your Pie have struggled with this dilemma and they addressed it at the recent Restaurant Franchise & Innovation Summit in Louisville. According to a report in Kiosk Marketplace, the leaders emphasized that operators feeling vexed over tech decisions aren't alone. The best way to make progress, they agreed, is to focus on doing one thing (or a few small things) well and then gradually improving upon those efforts. Zero in on your biggest pain points or opportunities: Your Pie has set out to perfect its AdWord campaigns to find the right customers, while Fazoli's has focused on building upon its data-rich loyalty program. For whichever tech tools you decide to focus on, create a broader strategy that considers all of your stakeholders and spells out how they might contribute to (and benefit from) your success.
Bridge the loyalty gap
Rising labor costs are forcing all restaurant operators to make tough decisions about how to manage staff and how to prepare the food they serve. But what happens when the decisions you have to make are central to the brand identity your guests associate with you? Case in point: Chop't. The fast-casual chain is known for chopping salad in front of the customer, a practice that provides some visual intrigue while sending the message to guests that their food is freshly prepared according to their tastes. But the company announced recently that it would be making the switch to pre-chopped ingredients. (Guests can still have their salad chopped but have to request the service.) Darren Tristano of FoodserviceResults predicts that regular guests could be turned off by these changes — in the short term — but will probably forgive the changes and return to old habits eventually. Just the same, if you're experiencing a similar need to cut back on services that are central to your brand and important to your best guests, what can you do? A well-executed loyalty program may help you bridge the gap. Chipotle, for example, recently unveiled a new digital loyalty program designed to both give guests what they want and continue to collect customer data that will help the brand feed future decisions that will keep guests engaged. Skift Table reports that the new loyalty program, which was market tested for months, awards guests with free chips and guacamole after one purchase. Each $10 purchase earns guests one point and after $125 spent, guests earn a free entrée. These enticements are encouraging more visitors to sign up for the loyalty program — and share their data in the process. From there, Chipotle can study what factors bring those guests back and make them spend more money, whether it's discounts on certain items or special promotions. What can you do to keep your guests coming back?
A growing number of fast-casual restaurants are becoming less about having guests stay and eat and more about letting them pick up food to go or have it delivered. Eatsa, the fast casual bowl concept that pioneered the idea of automating food to go, is now focusing on helping many of these fast casuals launch virtual restaurants, which can help brands test potential concepts or service models with minimal investment. The Spoon reports that Eatsa's new tech offering, dubbed Omnichannel Intelligent Queue Software, can calculate the exact status of an order, send customers a down-to-the-minute update, and alert delivery drivers about the exact time to pick up an order so it doesn't wait for long. When a driver arrives, a branded pickup station directs the person to the specific order that needs to go. (Deliveroo is the first customer to put the new Eatsa tech into practice at its 10-kitchen food hall in Singapore.)
What's your challenge? Whether you need help developing recipes and concepts, analyzing food costs, fine-tuning purchasing, planning a marketing campaign or managing another aspect of your business, we can provide guidance tailored to your needs. Contact Team Four at firstname.lastname@example.com or 888-891-3103 for more information.
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About Food For Thought and Profit
Food For Thought And Profit is brought to you by Team Four Foodservice/Value 4. We offer the latest foodservice trends, news, safety, and technological advances in the industry. We are an outsourced purchasing and logistics company that provides comprehensive supply chain solutions to our customers. Our executive team has many years of foodservice experience and we bring that experience to work for you. We have expertise in all areas of the foodservice sector.
June 2019


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Exercise has long been correlated with a longer life, but it's only recently started to become clear why this might be. Studies, like a new one in the journal Preventive Medicine which found that exercise is linked to longer caps at the ends of chromosomes, have helped flesh this out a bit more. These caps, called telomeres, naturally shorten as we age, with each cell division. People who live a long time have telomeres that are in better shape than those who don't—but there's a lot we can do to affect the rate at which they shorten over the years. The team behind the new study looked at data from CDC's National Health and Nutrition Examination Survey, and found that for people who exercised regularly, their telomeres were 140 base pairs longer on average than sedentary people's. Which correlates to being years "younger" than their sedentary peers.
Slogging through a few miles on the 'mill can be tough, but it's worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed The benefits of exercise for the clinically depressed. Craft LL, Perna FM. Division of Psychiatry, Boston University School of Medicine, Boston, MA, USA. Primary Care Companionto the Journal of Clinical Psychiatry. 2004;6(3):104-111.. For this reason, docs recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of gym time. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Don't worry if you're not exactly the gym rat type — getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.
"Exercise of various types can help prevent osteoporosis, thinning of bones, fracture risk, and falls that are associated with fractures of the hip, spine, and wrist," says Larry McCleary, MD, retired acting chief of neurosurgery at Denver Children's Hospital in Colorado, and author of Feed Your Brain, Lose Your Belly. "Types of exercise that help include aerobic exercise, resistance training, and even exercises that increase balance and agility." Tai chi may also be beneficial when it comes to improving balance and muscle strength.
Stand with your feet hip-distance apart and your arms at your sides. Squat until your thighs are parallel to the floor. Keeping your arms straight, bring them forward and up until your upper arms are in line with your ears (A). Return to standing, then lift your right knee to hip height as you sweep your arms down across your body until the back of your left hand is outside your right knee (B). Return to standing and repeat on the other side. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
And perhaps one of the best new findings about exercise — especially if you, like many people, struggle to find the time to fit it into a busy day — is that all those benefits of physical activity can be had even if you only squeeze in a few minutes of exercise a day. While doctors used to think that we needed to engage in 30 to 60 minutes of exercise a day, new research is finding that we can see benefits with shorter bursts of physical activity. "As little as 15 minutes a day of high-intensity activity that leaves you breathless, like swimming, can kick start your metabolic rate and reduce body fat and increase muscle mass," says Dr. Berger.
Getting rid of arm fat quickly may seem daunting, but it is doable! While you can't get rid of just arm fat, you can eliminate fat overall which will make your arms smaller. Aim to do muscle-building exercises 3 times a week for a total of 90 minutes to tone your arms. Burn fat by adding at least 75-150 minutes of moderate to strenuous aerobic exercise to your week as well. Address any health problems that might be contributing to the buildup of arm fat, and make an effort to sleep more and eat a healthy diet.
This workout incorporates three blocks that you will rotate through four times. The first round is the longest (I told you I always like to get the hardest part of the workout done first!) and the duration of each subsequent round decreases a bit. Hopefully this serves as motivation to stick with it, knowing you'll knock out the hardest part of the workout first!
Research has shown that to manage weight, you should exercise energetically for at least 30 minutes a day. You can also do an hour of intensive exercise every second day if this fits into your schedule more easily. Be consistent and be regular. Do those one-hour exercise sessions three to four times every week, not just one week a month, and you will achieve the result you desire - to lose weight and keep it off, says Dr Ingrid van Heerden, registered dietician.
I just wanted to make sure I understood too, so for the first round and block, you do 90 seconds of the squats , then 90 seconds of the high knees and then 90 of the next exercise? Then move to block two and do 90 seconds of each of those and then 90 seconds each of block three? Then of course the 60,45,40. Or do you do all three exercises of block one in the 90 seconds?
Exercise stretches muscles and joints, which in turn can increase flexibility and help prevent injuries. Exercise may also improve balance by increasing strength of the tissues around joints and throughout the body, thus helping to prevent falls. Weight-bearing exercise, such as brisk walking and weight training, strengthens bones and helps prevent osteoporosis. Exercise often can improve function and reduce pain in people with osteoarthritis, although regimens must be developed specifically for each person, and exercises that put undue strain on joints, such as jumping and running, may need to be avoided.
And research published in November 2017 in the journal NeuroImage showed that aerobic exercise may be helpful in improving memory function and maintaining brain health as we age. The study, led by researchers at Australia's National Institute of Complementary Medicine at Western Sydney University, looked at brain scans of 737 people ranging in ages from 26 to 76. The group included a mix of healthy adults, people with Alzheimer's and other cognitive impairments, and people with a clinical diagnosis of mental illness, including depression and schizophrenia. The researchers found that exercises, like riding a stationary bike, running on a treadmill, or walking, slowed down the deterioration of brain size and slowed the effect of age on brain health.
And exercise stimulates the endocrine system and can improve reproductive function, explains Berger. The endocrine system is made up of glands that secrete hormones in the body; this system plays a key role in regulating metabolism, mood, tissue function, and sexual function. Bottom line: There are a lot of ways your sex life can get a boost from working out.
These are the best exercises to lose arm fat that you can try out at home. They are really effective and need to be practiced on a daily basis. You can try all these exercises to lose arm fat or you can select only one. However to lose arm fat faster, you need to use all these exercises. They are aimed at sculpting your arms, so increasing the count of sets every week is essential. Combining these exercises with foods with amino acids for muscle growth will help in burning the fat faster and help in developing toned arms. Avoid injuries and catches; enjoy a strengthening and refreshing workout at home. Maintain a good diet and focus on the weight loss. Enjoy the benefits of a healthy and happy body.
Stand whit your feet placed hip width apart and arms raised straight to the sides, raised at shoulder height and the fingers together. Begin by keeping your palms facing towards the floor and then slowly rotate your thumbs towards the back until the palms are facing the ceiling. Slowly rotate the thumb down and forward. Repeat it 30 times at a stretch for best results.
The body uses both carbohydrates and fats as energy sources. But after consistent aerobic exercise training, the body gets better at burning fat, which requires a lot of oxygen to convert it into energy. "One of the benefits of exercise training is that our cardiovascular system gets stronger and better at delivering oxygen, so we are able to metabolize more fat as an energy source," Hackney says. As a result, your fat cells—which produce the substances responsible for chronic low-grade inflammation—shrink, and so does inflammation.
Exhale as you raise your body back to the starting position. Do this gently and slowly so you do not hyperextend your shoulders. Be sure to retract your shoulder blades and keep your shoulders square and stabilized (not rolled forward or up). As soon as it is difficult to hold your shoulders still and pulled back, stop the range of motion. This is 1 rep. Repeat this exercise for 2 sets of 10 reps. You should feel your tricep muscles working after 2 sets of this exercise.
Exercise acts as a temporary diversion to daily stresses and it improves self-esteem. Increased core temperature during exercise may lead to reduced muscle tension and favourable alterations in brain neurotransmitters. Mood improvements may also occur due to the increased secretion of endogenous (internal) opiates, e.g. endorphins. Psychological changes may occur because of changes in norepinephrine, dopamine and serotonin, all hormones which can affect mood and anxiety levels.
No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It's because the pain from running that you avoid is something they've learned to harness to enter a transcendental state. If you're aware of the benefits of meditation and exercise but don't have time to do both, you can combine them, killing two birds with one healthy stone.
HOW TO DO IT: Start in a high plank with your hands underneath your shoulders. Jump your feet outside your hands and drop into a deep squat position, pushing your knees out and keeping your feels flat on the floor while prying your chest open with your hands. Return to the starting position and repeat. For an added challenge, try moving both forward and backward.
Get in plank position with your hands wider than shoulder-width apart (A). Lower your chest as close to the floor as you can. Holding that position, lift your right knee to the outside of your right elbow (B). Return to plank position, then push back up to start; repeat on the other side. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
Begin in a plank position on the forearms. Press the hips up toward the ceiling while staying on the forearms (like an upside 'v') and gently press the heels to the floor. Hold briefly, then come back to your plank and push up onto the hands. Hold (back straight) for a few counts and then press back into a downward dog, stretching the heels to the floor and the chest gently through the arms. Come back into your plank, lower down to the elbows and repeat the entire series.
One of the easiest ways to tone those arms fast is by incorporating some bicep curls into your routine. Simply raising and lowering a weight in a 180-degree range of motion, starting with your arm extended along your side, and bringing it up toward your shoulder, can yield serious definition in a hurry. Fortunately, this exercise doesn't require a fancy gym membership or even special equipment; while it's not hard to find a set of dumbbells for under $10, you can also use household products, like gallon jugs of water or soup cans to get the same result.
Exhale and use your triceps to lift the weight until your right arm is fully extended behind you. Supinate by turning your palm up as your arm moves back, so that your palm faces the ceiling. Move only your forearm and do not use your left hand or your legs. Pause once your right arm is fully extended, inhale, and then exhale as you bring the free weight back to the starting position.
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From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn't possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There's no easy button in life.
Stand with feet slightly wider than shoulder width, toes angled out slightly. Keep your core engaged as you hinge at the hips, lowering into a sumo squat position while simultaneously keeping the hands positioned in front of the chest. Release the hands to the floor and jump or step back to a high-plank position; be sure to maintain a neutral spine. Reverse the squat thrust, jumping or stepping feet back toward the hands and rising up to the starting position. Complete a total of eight to 10 reps.
Before we look at what we can do for reducing arm fat, let's be sure to understand the most common misconception about weight loss that is still floating around out there: spot-reducing. Science says you can't spot reduce body fat. That means you can't pick a spot on your body and exercise the fat away. You see, you store fat cells all over your body. Where your fat cells happen to be more concentrated is often a genetic predisposition. Having more fat on your arms doesn't mean you can lose the fat directly from your arms alone. It means you have to first lose body fat all over, and then work on specifically strengthening your arms to tone them the way you wish.
Although the cardiovascular effects of exercise are partly related to inflammation, they still deserve their own category. Exercise is one of the best-illustrated things we can do for our hearts, and this includes markers like blood pressure and cholesterol, in addition the physical structure of the heart itself, and blood vessel function. Studies have suggested that 30 minutes per day is good enough to keep the heart in shape, while others have suggested we do more than this to get a real effect. Some have found that light activity is even enough to help the heart, but not all research confirms this, so it's a little hard to tell how low levels of activity affect heart health over the long term. Additionally, too much exercise has also been shown to be stressful to the heart. So all this is to say that there's probably a sweet spot somewhere in the middle for optimal cardiovascular health.
It is very difficult to engage in exercise when other health concerns are at play. If exercise is very difficult with your present state, focus on eating right. Most weight loss specialists agree that weight loss has more to do with diet (up to 95% diet) versus exercise. Take a look at this article for advice: http://www.wikihow.com/Develop-Healthy-Eating-Habits
Stand with your feet placed shoulder width apart and arms extend straight to your sides, raised at shoulder height. Now, do 50 small circles with your hands by rotating them in the forward direction. Then switch to 50 small backward circles. The backward and forward arm movement tones all the muscles of the arms including the triceps, biceps, shoulders and back muscles as well.
Fruits and vegetables are highly nutritious and keep your metabolism active. Therefore, more fruits and vegetables should be incorporated into your diet. Eat at least two types of fruits every day. Unhealthy items like colas, alcohol, and processed foods like chips and cookies should be eliminated. Mono and polyunsaturated fats from sources like olive oil, flaxseeds, walnuts, trout, and salmon should replace the unhealthy saturated fats. Reduce the intake of flour and refined sugars and consume more of whole grains.
A While using weights are one of the most effective ways of losing arm fat, it comes with the worry of whether your muscles would bulk up. While this is a common concern, building muscles doesn't happen overnight and takes hours of intensive workout at a gym. If you, however, still concerned, you can lose flabby arms by opting for exercises that don't include weights. Exercises such as pushups can help in this case, since you will use your own body weight to tone your arms. Tricep dips will also help you lose flabby arms without bulking up. Yoga is another great alternative.


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[CA11] 2006 Electronics info
06-02-19, 10:11 AM (This post was last modified: 06-04-19 11:12 AM by Chuck - Raymarine - Moderator.)
Post: #1
[CA11] 2006 Electronics info
We have submitted an offer to purchase on a 2006 Four Winns 378 Vista. The electronics (Chartplotter-E80, Auto pilot-ST6001, radar and VHF-Ray215 DSC) are all original factory installed equipment. I'd appreciate any information regarding the performance and use of this equipment. Will it need to be upgraded? Disadvantages/advantages of these units? I've heard things about the Smartpilot needed a gyro option. Is that accurate?
Thank you.
06-04-19, 11:29 AM (This post was last modified: 06-04-19 11:43 AM by Chuck - Raymarine - Moderator.)
Post: #2
RE: [CA11] 2006 Electronics info
Welcome to the Raymarine Forum Eyeman,
Documentation for these products may be found here. The latest software updates for the E-Series Classic MFD (E80) may be found here. These MFDs were designed to utilize Navionics Gold (now NAV+) and Platinum (not Platinum Plus) cartography which had been programmed onto Navionics CF memory cards. The availability of these Navionics chart cards is limited. Please click here to view a thread in which I had recently addressed this subject. Should you be able obtain a chart card and should the equipment be operational, then there shouldn't be a need to replace any of it unless seeking features not supported by the equipment or seeking accessories (ex. Sirius Satellite Weather / Radio Receiver, etc.) which are no longer available for these products. Should any to the equipment not be operational, please note that Raymarine's Product Repair Center can no longer service the products which you have listed. Should it be desired to replace the E80, then it would typically be recommended that an Axiom 9 or Axiom 9 Pro MFD be considered as a replacement for the E80 MFD. Their features may be found within each MFD's respective web page. As indicated within the FAQ found here and here, most of devices which would have been interfaced to an E-Series Classic MFD may be interfaced to or adapted for use with an Axiom or Axiom Pro MFDs.
Raymarine offered SmartPilots course computers with a gryo mounted to the circuit board (S1G/S2G/S3G) as well as autopilots without a gyro (S1/S2/S3) within the period that the vessels. Of these, the S1G/S2G/S3G offered the greatest performance and autolearn feature which learned the vessel's handling characteristics. With the exception of fluxgate compasses and rudder feedback transducers, most of the parts for the S1/S1G/S2/S2G/S3/S3G autopilots are no longer available.
06-04-19, 04:41 PM (This post was last modified: 06-04-19 05:13 PM by Chuck - Raymarine - Moderator.)
Post: #3
RE: [CA11] 2006 Electronics info
Thanks so much. I'll research what we have and follow up on the links.
Take care,
06-04-19, 05:43 PM (This post was last modified: 06-05-19 09:43 AM by Chuck - Raymarine - Moderator.)
Post: #4
RE: [CA11] 2006 Electronics info
Can you assist with determining whether the Autopilot is the S1G/S2G/S3G or the non-gyro unit? The vessel is still 120 miles away.
Post: #5
RE: [CA11] 2006 Electronics info
A S1/S1G/S2/S2G/S3/S3G autopilot course computer's model name may be determined from:
- the vinyl product medallion affixed to the course computer's case
- its product ID / serial number found on the tag affixed to the back side of the autopilot course computer
- from the MFD's diagnostics: MENU->SYSTEM DIAGNOSTICS->EXTERNAL INTERFACES->SEATALK->SEATALK DEVICES
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The Hooktheory Book Series will concretely teach you how to craft melodies and chord progressions like professional musicians, and gain a deep understanding and intuition for how music works.
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One of the central tenets of finance has been that investors should be compensated with higher returns for higher levels of risk. Rational investors should not accept the same or lower levels of return for similar levels of risk.
This relationship is encapsulated in the Capital Asset Pricing Model - one of the central tenets of modern finance - depicted in the simple chart below:
At an industry level, Utilities (XLU), owing to the regulated nature of their returns, have historically been less risky than Industrials (XLI). Consumer Staples (XLP) are less exposed to the finicky preferences of consumers than Consumer Discretionary stocks (XLY). Healthcare (XLV) has seen less industry transformation than Technology (XLK). One would expect then that the higher risk industries have delivered higher returns.
Over the last generation, the relationship between the risk and return of market sectors has had a very different look. Below I have graphed the actual returns and realized volatility of the Sector SPDR ETFs, a collection of exchange-traded funds that allow investors to make targeted low cost sector bests. The relationship between risk and reward of these sectors has been negative over a period stretching back over two decades. Higher risk industries have produced lower returns, and lower risk industries have produced higher returns. The slope of the line in the graph below is the opposite of the stylized version above.
On Seeking Alpha, I have written extensively about the Low Volatility Anomaly. It is one of my "5 Ways to Beat the Market" and I have recounted academic research that shows Warren Buffett's Berkshire Hathaway (BRK.A, BRK.B) owes much of his success to capturing the Low Volatility Anomaly financed by low cost leverage. I have shown that the success of low volatility stocks has extended over many decades and that low volatility stocks have always generated positive returns over rolling ten-year periods. I have shown that a low volatility tilt has also worked in small-cap stocks (NYSEARCA:XSLV), mid-cap stocks (NYSEARCA:XMLV), large cap stocks (SPLV, USMV), emerging market stocks (EEMV), and high yield bonds.
How do you test if an investment strategy works? You examine it over different market environments, geographies, asset classes, and market subsectors. This article covers the latter test. The low volatility anomaly has existed across industries over the trailing generation.
The four lagging higher-risk industries - financials, technology, energy, and materials - have all faced unique pressures over this time horizon. Financials have been hamstrung by the Global Financial Crisis and the low-rate environment post-crisis. Technology stocks were hurt by the Tech Bubble early in the sample period. Energy and Materials stocks have been hurt more recently by the drawdown of commodity prices in 2015 and 2016. These industries have faced stress, which led to lower and more variable returns.
Has the relationship between risk and return at the industry-level been a function of this sector-based stress? Or does rolling sector-based stress simply lead to this departure from CAPM, and we should expect lower volatility industries to outperform over time? It is difficult to wait for another out-of-sample two decade period to strengthen your conviction on low volatility industries and stocks.
I think this argument, which demonstrates the negative relationship between risk and return at the industry-level, further strengthens the structural case for low volatility stocks over long time intervals. Of course, as I wrote on Monday in Rolling Returns of Low Volatility Strategies, there will be periods where Low Volatility stocks underperform. We are currently in a period where Low Volatility stocks have handsomely bested the broad market over the past year. This article makes the case for a strategic overweight to low volatility stocks, buoyed by this historical relationship between risk and return at an industry-level, and not a tactical one. As long-time readers know, I have been structurally long low volatility stocks with modest amounts of investment leverage (a more effective way of increasing your risk profile than simply buying suboptimal risky stocks and sectors). Into this rally for low volatility stocks, I am letting net cash flow de-lever my investment portfolio, and not looking to add to the position further.
Disclaimer: My articles may contain statements and projections that are forward-looking in nature, and therefore, inherently subject to numerous risks, uncertainties, and assumptions. While my articles focus on generating long-term risk-adjusted returns, investment decisions necessarily involve the risk of loss of principal. Individual investor circumstances vary significantly, and information gleaned from my articles should be applied to your own unique investment situation, objectives, risk tolerance, and investment horizon.
Disclosure: I am/we are long SPLV,USMV,SPY,XMLV,XSLV,EEMV. I wrote this article myself, and it expresses my own opinions. I am not receiving compensation for it (other than from Seeking Alpha). I have no business relationship with any company whose stock is mentioned in this article.


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Manuela Saragosa talks to former US General Stanley McChrystal about his lessons on leadership from the front lines in Iraq and as commander of international forces in Afghanistan. Plus author Mark McNeilly tells us what Sun Tzu's Art of War can really teach businesses. And the BBC's Will Grant reports from Cuba on the government's opening up of wifi hotspots for the internet hungry youth.
(Photo: Stanley McChrystal with Barack Obama in 2009, Credit: White House/Getty Images)


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Warren James
21 May, 2019
The team at Warren James (jewellers) in Broadmead are looking for two part-time sales advisors for 5.5 hour Sunday contracts.
Warren James
Celebrating its 40th anniversary this year, Warren James is loved by customers. It is a British business established since 1979 and has a unique culture – they say "our fabulous jewellery, amazing prices and our people are the key to our success.
"We are the UK's largest independently owned jewellery chain and with 220 shops across the UK, there is never a dull moment!"
They are on the lookout for frontline shop sales advisors who care and want to do a good job. If you've got what it takes and are passionate and enthusiastic about customers and sales… they would love to hear from you.
For further information, and to apply online, visit warrenjames.co.uk
Closing date: 5 July 2019


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Broda Shaggi – Shi (Video) Mp4 Download
Popular Nigerian comedian and singer, Broda Shaggi releases the official music video to his latest song titled "Shi".
'Shi' is a Yoruba word which literally means 'Open', and here comes a well cinematic visual directed by Avalon Okpe.
Watch & Download "Broda Shaggi – Shi" below:-
Promote your Song Online, Call/Whatsapp +2348135284945 or +2348153966969


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The company announced the Apple announced its financial report for the first quarter of 2019, where the company experienced a decrease in revenue during this quarter has achieved revenue of $ 84.3 million.
I know of
Revealed the Apple company for its financial report for the first quarter of 2019, however, the tech giant has chosen not to split the profits this year between the profits of both phones the iPhone, iPad, and Mac, has just announced the overall profit of the company which promises big profits, but they have already experienced the low level of revenue 89 $ 93 million to $ 84 million.
And this is the first time in the history of the Apple that comes the announcement of the profits without splitting the profits between the categories of devices offered by the company, so I pointed out some of the expectations that Apple has annexed part of the income from the next quarter for the first quarter of 2019.
I have made Apple's revenue to $ 84.3 million, according to its financial report, as did the profits of the company II.97 million dollars, where revenue fell from the same quarter of last year where the Apple revenue of $ 88.3 million, also decreased the profits of Apple from $ 20.1 million during the same quarter of last year.
On the other hand noted Apple in its announcement of forecast revenue values ranging between 55 to $ 59 million in the third quarter of 2019, lower than revenues for the third quarter of last year where the Apple revenue of $ 61.1 million.


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571 - Send Lawyers, Guns and Money
Manage episode 207428563 series 90355
B2B with Shanyn K. Stewart - Gun Business, Accounting, and Taxes
Michael J. Woodland introduces us to the Womens Defense Network
Atty. Andrew Branca with the Self Defense Case of the Week
571 episodes available. A new episode about every 7 days averaging 40 mins duration .


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Child seats
Secure children that are less than 150 centimetres tall or less than 12 years of age in a suitable, approved child restraint, in the rear seat.
Original text according to ECE R94.01: Extreme Hazard! Do not use a rearward facing child restraint on a seat protected by an air bag in front of it!
Read and follow the manufacturer's instructions when you are fitting a child restraint.
Do not modify child restraints in any way.
Do not hold a child on your lap when the vehicle is moving.
Do not leave unattended children in your vehicle.
If your vehicle has been involved in an accident, have the child restraints checked by properly trained technicians.
Note: Mandatory use of child restraints varies from country to country.
Only child restraints certified to ECE-R44.03 (or later) have been tested and approved for use in your vehicle. A choice of these are available from your Dealer.
Child restraints for different mass groups
Use the correct child restraint as follows:
Baby safety seat
Secure children that weigh less than 13 kilograms in a rearward facing baby safety seat (Group 0+) in the rear seat.
Child safety seat
Secure children that weigh between 13 and 18 kilograms in a child safety seat (Group 1) in the rear seat.
See also:
Engine mountings - renewal
Proceed as described in Chapter 2, Part C, but note that on certain models it may be necessary to unbolt the engine mounting brackets from the cylinder block to allow sufficient clearance to remov ...
Adjusting the windscreen washer jets
Adjusting the windscreen washer jets The eye ball jets can be adjusted precisely using a pin. ...
Technical specifications
Fuel consumption figures ...


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Chris Rock is currently under investigation for not following the correct adoption procedures when he decided to become a South African girl's guardian several years ago.
It was revealed this week that the 7 year old was illegally adopted and that Chris Rock and his ex wife are reportedly facing child trafficking charges.
'It sounded like a strange case and it has been flagged up to us. We are awaiting more details from Home Affairs who are looking into how this came about,' a Hawk's unit investigator told the Daily Mail.
There are many similar cases like this where foster parents neglect to follow the legal steps and processes for adopting a child.
Arranging private adoptions comes with many complications and consequences. The South African law according to the Children's Act states that "adoptions may only be arranged through a registered adoption social worker and that the birth parents both have cooling off periods during which they are entitled to change their minds and take the decision to keep their baby," says adoption counsellor Terri Lailvaux.
The first step to the adoption process is ensuring that the birth mother has legally given their child up for adoption and that she has followed the correct procedures involving prior counselling. Once the birth mother has the support of a social worker several other processes have to take place before the child is considered to be legally up for adoption.
More on why you shouldn't be tempted to bypass adoption procedures in an article written by Terri Lailvaux:
Why you can't arrange a private adoption
Have you got an adoption story to share? Send us your stories to email@example.com.
Everything from parties to pre-schools in your area.
JohannesburgCity Press
JohannesburgRecruiTechR45 000.00 - R50 000.00 Per Month
Apartments / FlatsR 945 000
Apartments / FlatsR 900 000
HousesR 900 000


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Actress | Writer | Producer
Tiffany lived in three foster homes after her mother lost custody of her and her siblings, when Tiffany was twelve. After two years, her grandmother was able to gain custody of Tiffany and her siblings.
Tiffany Sarac Haddish
Los Angeles, California, USA
Carla Gugino, star of "The Haunting of Hill House" and Watchmen, discusses the fearless attitude she brings to every role, including in her new Cinemax series, "Jett."
See what movies and TV series IMDb editors are excited about this month and check out our guide to superheroes, horror movies, and more.


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Property Details for MLS® # C4219373
6724 Legare Dr Sw, Calgary
2 Storey Detached Home for Sale
- Size: 2,946 sq ft
- Price: $1,438,000
- Bedrooms: 4
- Bathrooms: 3(full) 1(half)
- Parking: 4
- Status: Active
- Year Built: 1966
Live in the city's highly sought-after estate neighborhood of Lakeview Village. A rare opportunity for its unbelievable location. Nestled on a mature tree lined private oasis. Professionally redesigned and renovated adding over 500k worth of top of the line finishings throughout. With a WOLF gas stove, subzero refrigerator, Wood paneling and brick exposed walls, hardwood floors, a butlers pantry, designer lighting, wine/bar fridge, built in office area and shelving are just a few of the many upgrades added to this one of a kind home! Over 4,000 sqft of living area, 4 spacious bedrooms with oversized closets and storage space, 3 1/2 baths and a professionally finished basement. Commute is only minutes from downtown, shopping, schools and transportation while being only mere steps from north Glenmore reservoir! Luxury living that shows 10/10.
Contact Kelly Kernick About MLS® C4219373
Kelly Kernick, 403-875-7629 at Urban Real Estate Services, 820, 26th Street NE , Calgary, Alberta, T2A 2M4
property information
- Property Type: Detached Home
- Style: 2 Storey
- Year Built: 1966
- Lot Shape: Rectangular
- Total Floor Area: 2,946 sq.ft
- Finished Levels: 3
Community Information
- Address: 6724 Legare DR SW
- Neighbourhood: Lakeview
- City: Calgary
- Postal Code: T3e 6h2
- Included: Dishwasher-Built-In, Dryer, Fan-Ceiling, Garage Control, Garage Opener, Garburator, Oven-Built-In, Oven-Microwave, Refrigerator, Stove-Gas, Washer, Window Coverings-All, Wine/Beverage Cooler
- Bedrooms: 4 (Bedrooms Above: 3)
- Bathrooms: Full: 3 / Half: 1
- Rooms Above Grade: 9
- Basement: Full, Fully Finished
- Floor Finish: Carpet, Ceramic Tile, Hardwood
- Exterior Features: Flat Site, Golf Nearby, Low Maintenance Landscape, No Back Lane, Playground Nearby, Public Transportation, Schools, Shopping Nearby
- Exterior Finish: Brick, Wood Shingle
- Construction: Wood Frame
- Foundation: Concrete
- Roof: Cedar Shakes
- Front Exposure: West
- Frontage: 21.4600 metres
- Depth: 42.1700 metres
Upper Level Room Dimensions
- Master Bedroom: 4.44m x 5.21m
- Bedroom: 6.35m x 4.39m
- Bedroom: 3.89m x 4.50m
Main Floor Room Dimensions
- Second Kitchen: 4.04m x 4.06m
- Living Room: 4.83m x 4.98m
- Kitchen: 3.78m x 4.01m
- Family Room: 1.60m x 3.05m
- Dining Room: 3.94m x 4.01m
- Computer Room: 1.93m x 2.36m
Lower Level Room Dimensions
- Family Room: 5.66m x 7.82m
- Bedroom: 3.33m x 3.68m
services & amenities
- Features: Deck, No Smoking Home
- Parking: Double Garage Attached (4 Total Parking Spaces, 2 Covered)
- Heating: Forced Air-2
- Heating: Forced Air-2, Natural Gas
Registration Benefits
By Creating an Account You'll Access:
- More Calgary Listings Browse through every listing in the MLS® System and do as many different searches as you like!
- Days on Market & Financial Info See protected details including Days on Market, Taxes, Condo Fees, Possession Dates, and more!
- Save Your Favorites Star favorite listings, add personal notes, and save custom searches you use frequently!
- Real Time Email Notifications Opt in to receive emails when new properties are listed that match your saved searches!


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Web application MVP
Бюджет $2-8 USD / час
MVP = Minimum viable product.
Need developer for frontend and backend development for web application with project collaboration functions and messaging. Design part will ba taken care of and your role will be to develop a minimum viable product as per requirements delivered to you.
I would like you to have both server side coding competence and frontend client-side coding in on of the popular framework for example React.js Vue.js, Angular, Backbone.js, Ember.js or similar js languge.
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BladeEnc Specifications
Encode MP3 files from the command line.
No frills, just works perfectly! Might not be appropriate for macheads or win-only users, for regular comp types, it's a config file setup, then drag and drop and off you go!
Download (528.93KB)
Create and encode captions.
Play and create drum beats.
|Album Artwork Assistant 580
|Disc Burner 290
|Macromedia Director MX 2004 232
|SuperSync 203
|VideoDrive 203
|Music Tag Editor 203
|Musique 203
|Winamp for Mac 203
|Wondershare TidyMyMusic 203
|Yate 203