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Energy Expenditure & VO 2
- Jerome Daniels
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1 Energy Expenditure & VO 2 Current & Common Methods of Measuring Heat Production Direct & Indirect Calorimetry a) Applied Indirect Principle: all energy releasing reactions in the body ultimately depend upon oxygen. Open-circuit spirometry 1. Bag technique Air is collected in a large bag (Douglas Bag) Small sample is measured for gas concentrations 2. Portable spirometry Spirometer is small and is carried in a pack Air volume is metered Sample is collected to measure concentrations of gases Current & Common Methods of Measuring Heat Production (cont.) 3. Computerized instrumentation Air flow is measured for volume Gas analyzers measure concentrations of oxygen and carbon dioxide 1
2 Figure 8.5a The Respiratory Quotient (RQ) RQ = CO 2 produced / O 2 consumed a) RQ for carbohydrate = 1.0 b) RQ for fat = 0.70 c) RQ for protein = 0.82 RQ assumes that oxygen consumption and carbon dioxide production measured at mouth reflect activity in tissues a) Accurate for rest and steady-state conditions Respiratory Exchange Ratio (RER) RER under nonsteady state conditions Calculation of RER is the same as RQ Metabolic Calculations (Appendix D) a) Calculating energy expenditure during exercise b) Volume of air c) Concentrations of O 2 and CO 2 Energy Expenditure Energy Expenditure at Rest Total Daily Energy Expenditure Total Daily Energy Expenditure: a) Resting Metabolic Rate or Basal Metabolic Rate b) Thermogenic effect of food consumed c) Physical activity & recovery Resting States 2
3 Energy Expenditure at Rest Total Daily Energy Expenditure: a) Resting Metabolic Rate or Basal Metabolic Rate b) Thermogenic effect of food consumed c) Physical activity & recovery Figure 9.1 Basal metabolic rate (BMR) a) Energy to maintain vital functions in the waking state b) Resting metabolic rate (RMR) Energy to maintain vital functions plus digestion Measured 3 4 hours following a meal Body mass or Body surface area Metabolism at Rest Resting energy metabolism varies in proportion to the body s surface area &/or lean body mass Nomogram used to measure body surface area Figure 9.3 Figure 9.4 Estimating Resting Daily Energy Expenditure RDEE = BMR x M 2 BMR (Table 9.1, p.191); Surface Area (nomogram, figure 9.4) Contribution of diverse tissues (Table 9.3) a) Muscle is more active than fat mass b) The brain has a high metabolic rate c) During exercise muscle metabolism may increase nearly 100 times Figure 9.5 3
4 Metabolism at Rest Effects of regular exercise: a) Resistance training increases BMR by increasing FFM b) Endurance training increases BMR without increasing FFM c) Exercise can offset the age-related decline in BMR Factors that affect energy expenditure: 1. Physical activity a) Largest variable in daily energy expenditure 15 30% average 2. Diet-induced thermogenesis (DIT) a) Calorigenic effect of food on exercise metabolism Beneficial to eat prior to exercise boosts RMR b) Energy required to digest, absorb, and assimilate nutrients 3. Climate a) Hot or Cold environments increase energy expenditure 4. Pregnancy a) Increases BMR due to added weight gained during pregnancy Classification of physical activities by energy expenditure The Met a) MET = metabolic equivalent 5kcals ~ 1 L O 2 consumed b) 1 MET = 3.5 ml O 2 x kg -1 x min -1 c) Exercise intensity described relative to resting rate d) Used to guide or prescribe exercise intensity Energy Expenditure in Physical Activity Energy cost of household, industrial, and recreational activities Effect of body mass a) Weight-bearing exercise b) Weight-supported exercise Heart Rate to Estimate Energy Expenditure Heart rate and oxygen consumption a) Linear relationship exists Linearity is not identical for everyone! Other factors altering heart rate: Temperature Humidity Food intake Static vs. Dynamic work Muscle groups worked Body position Emotions 4
5 Measurement of Energy Expenditure & Exercise Gross Versus Net Energy Expenditure Gross energy expenditure a) Total energy required for an activity Net energy expenditure a) Gross energy expenditure - Resting energy expenditure Economy of Human Movement Economy of movement refers to the energy required to maintain a constant velocity of movement a) More skilled athletes perform the same activity with a reduced energy requirement. Mechanical efficiency & economy of movement a) Ratio energy output:energy input b) Reflects the amount of energy transferred into doing work Energy Cost: Walking Influence of body mass a) Equations may be used to calculate energy expenditure b) Speed or pace is an important factor c) Mass is factored in as resistance d) Individuals with a larger mass expend more energy at the same pace Terrain and walking surface a) Energy expenditure is greater on soft surfaces Sand Snow b) Slope or grade influences energy expenditure Downhill walking requires less energy Very steep downhills require energy to brake Uphill grades require more energy Footwear Handheld and ankle weights Race Walking a) Poor economy but high expenditure 5
6 Figure 10.2 Figure 10.3 Energy Cost: Running Economy of running fast or slowly a) Net energy cost values for running a set distance are similar for different speeds Stride length, stride frequency, and speed a) Running 9 Speed is dependent upon stride length and frequency b) Optimum stride length 9 Level of minimum effort 9 No best style Figure 10.4 Running economy: Children and adults a) Children have lower running economy than adults b) Children require 20 30% more oxygen per unit of mass to run at the same pace as an adult Air resistance a) Factors that effect air resistance 9 Air density 9 Runner s projected surface area 9 Square of runner s velocity b) Drafting 9 Decreases resistance Treadmill versus track running Figure
7 Energy Cost: Swimming Methods of measurement a) Portable metabolic systems may be worn b) Subjects may be tethered c) Subjects may swim in a flume Energy cost and drag a) Total drag force Wave drag Skin friction drag Viscous pressure drag b) Ways to reduce effects of drag force Wet suits Drafting Energy cost, swimming velocity, and skill Effects of water temperature Effects of buoyancy: Men versus women Review of Energy Transfer & Exercise Individual Variation & Measurement of EE Biochemically & Metabolically Figure
8 Evaluation of Immediate Energy Systems Power tests: a) Tests generally < 6 seconds b) Power = force x distance time 1. Stair-sprinting power tests 2. Jumping-power tests Sport specificity Figure 11.3 Time to sprint up 6 steps, 3 at a time Power = kg body wt x distance in meters time in seconds Physiologic & Biochemical Measures a) Size of intramuscular ATP-PCr pool b) Depletion rate of ATP and PCr in all-out short duration exercise Vertical tests (Sargent jump-and-reach test) Does not technically evaluate PCr or ATP! c) O 2 deficit calculated from initial phase of exercise O 2 consumption curve Accumulated oxygen deficit d) Lactate or ph recovery Evaluation of Power (physiologically & biochemically) After a few seconds work, glycolysis generates increasingly more energy for ATP resynthesis As the rate of glycolysis increases, lactate accumulates Blood lactate levels provide the most common indicator of glycolytic activity a) ph Anaerobic Power & Performance Capability Tests Performance that substantially activates glycolysis require maximum exercise for up to 3 minutes a) The influence of: Age Gender Also training Body Size & enhanced buffering capacities Skill Motivation 8
9 Wingate Test Evaluation of Aerobic Energy Systems Maximal oxygen capacity plays a large role in determining endurance performance Attaining a high VO 2 max requires integration of pulmonary, CV, and neuromuscular function VO 2 max is a fundamental measure of physiologic functional capacity for exercise Criteria for Max O 2 Consumption A leveling off in O 2 consumption despite an increase in exercise intensity generally assures VO 2 max has been reached Max O 2 Consumption Tests a) Modes Secondary Criteria for VO 2 max a) RER or > 1.15 b) Blood lactate mg/dl or 8 10 mmol c) Attain age predicted max HR VO 2 max Vs. VO 2 peak GXT should generally have the subject peak between 6 12 minutes Factors that Affect Max O 2 Consumption 1. Mode of exercise 2. Heredity 3. State of training 4. Gender 5. Body size and composition 6. Age 1. Decrease cost 2. Decrease time 3. Decrease risk Submaximal Tests Tests: walking, step tests, endurance tests Prediction equations a) All prediction tests contain error known as the standard error of estimate (SEE) Predictions Based on HR 9
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ENDURANCE TRAINING GUIDELINES FOR YOUNG ATHLETES U13 + Jenny Harris - NCM Youth Development (Endurance) In conjunction with Dave Sunderland NCM Endurance Barry Fudge EIS/UKA Physiologist /east COACHINGMore information
Cellular Respiration 1. Occurs in the Mitochondria 2. How are cells produce ATP (energy)
Cellular Respiration 1. Occurs in the Mitochondria 2. How are cells produce ATP (energy) Consider the energy released by a burning peanut How is this like cellular respiration? Hyperlink What happenedMore information


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von Braun's Space Station
This space station design was proposed by von Braun in 1952. It inspired many in space science and in science fiction as well. A similar design was shown in the movie "Space Odyssey 2001".
The picture above was von Braun's Dream. A manned Space Station from which humanity explore the moon and the planets. To learn more about the technical aspects of the early space launch rockets or rocket designs and compare them to actual space launch rockets, click on the picture above.
Left: Duane Hilton's recollection of the famous space station from the movie 2001: A Space Odyssey. Viewing the film in the late 1960's inspired Hilton to become a space artist later in life.
Stanley Kubrick's movie 2001: A Space Odyssey popularized the idea of space stations in the Apollo and post-Apollo eras, but fictional accounts of a space station appear as early as 1869, when Edward Everett Hale published a story called The Brick Moon. In that story, Hale depicted a manned satellite that functioned as a navigational aide to ships at sea. Before that, fantasies about traveling in space date back as early as the second century, when the Greek rhetorician Lucian wrote an account of a voyage to the Moon.

subset: commoncrawl


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Gate With Four Horses
The clients wanted a gate with horses. They left the creativity up to Kai. It was amazing to see how flat sheets of aluminum came into the studio and galloped out when they were complete. This gate won a 2011 Silver Award from the NOMMA (National Ornamental Metal Manuf. Assn.). When cars approach the gate all that is visible are the horses, all structural elements are concealed.
Dimensions: We make gates in all sizes, interior dog gates, garden gates, and driveway gates. Driveway gates depend on the size of the driveway and the distance of the support posts on each side of the driveway.


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Detailed Notes on plant based protein powder
Casein protein is milk protein minus the whey. Technically, casein protein refers to h2o insoluble proteins derived from dairy sources. It is the only other dairy protein, Therefore if you are not consuming whey, you might be consuming casein.
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What the fuck has happened to my show? I went in unspoiled, except I'd been told they'd changed the format in an attempt to attract new viewers and one friend told me it was shit, but I honestly thought that I would still love it. It's always been such excellent quality and there's nothing else quite like it on the box, so I figured a small dip wouldn't hurt it too much. SMALL? We should be so fucking lucky.
Me and Hamish (my flatmate and fellow Alias nut) have watched 16 episodes so far and I have very little love left for the show. I'm not giving up or anything - weak seasons don't mean death - but someone better tell me that S5 gets its act together or I will FLIP OUT.
It's just silly now. I get the reasons why they wanted to do more self contained episodes because it would have been near impossible to start watching in the middle of S2 or 3 and know what the hell was going on, but I feel like they've pissed all over the, you know, actual fans of the show. I loved the novelistic structure, I loved how (especially watching it quickly like I did, on DVD) you couldn't pick out individual episodes because it all felt like one organic story. I loved how glossy and beautiful and serious it was. This epic family drama, themes of love and betrayal way more important than the spy stuff. The action has always been incredible, but the excitement of Alias was balanced by the emotional resonance of the big story arcs.
Now? I don't even give a fuck. We just saw Another Mister Sloane, and we find out that the orginal Sloane is still jonesing for Rambaldi and is still basically insane. And I didn't care. Because I've had to suffer through so many pointless little stories that have fuck all to do with anything, so when the big stuff happened it hadn't been built up to. It just came out of nowhere. Also, I'm finding it hard to muster any interest in the whole Jack/Sloane are working together on something EVIL story. Oooooooh. First off, we know that Jack isn't evil. And if they turn around and tell me he IS, that's tantamont to crapping all over 4 years worth of character development. It's just double talk. The theme with Jack's character is, he does something terrible and then we find out his motivation behind doing said terrible thing, and it turns out that it was all for Sydney and that he's a lovely fuzzy teddy bear underneath. So what on earth are he and Sloane up to? Could it be something good maybe? Could I possibly give less of a crap?
Nadia. Get the fuck out of here. Are they grooming her to take over from Jennifer Garner when Jen bails? Frankly, if I'm still with the show when that happenes I'll eat my hat, but she isn't good. Her voice is all whispery and she doesn't even remotely have Jen's presence or exotic, strange beauty. She's pretty, I suppose, but I'm not buying her as a competent spy. Bad casting.
I've always loved the cast of Alias. Well, excpet for Lauren, who was weird looking and charmless and who did that thing where, she's revealed to be bad and she goes from playing the character as perfectly good to totally sinister and creepy. Dude, watch how your fellow castmates do it - the key is to be ambiguous at all times. Whatever, she's dead now so I'm over it. But Nadia is obviously a goodie who's here to stay and she winds me the hell up. Meh.
Sark has only been in, like, two episodes, which is ridiculous. He should be in it ALL THE TIME.
And is it just me, or is the body count insanely high this season? To the point where I'm getting really fucked off with all the dead bodies that no one seems to care about and that I don't care about. It's gone all James Bond, and I really don't mean that as a compliment.
I may yet change my mind - I still have about 6 eps to watch, but the verdict so far?


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If you haven't been up-to-date with what's happening in the fashion circuit, we've got to tell you that The Flipkart Big 10 Sale is on right now. Going on till May 18, this super sale by e-commerce giant Flipkart (also celebrated by Myntra) will provide you with discounts up to 90 per cent across select categories. Right from when the BIG NEWS hit us, our stylists have been scanning through the entire site so they can collate trendy looks for you. We've already given you two uber-chic looks for women. And now, you guys have a chance to look your best too. Scroll on to find out what's new for you, boys!
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At least I can close out a week well. Another final table run in the Mookie.....
Another strange first hour, where I seesaw up to 4K, down to 1K, up to 5K, and back to 3400 by the first break.
I get AA/KK four times but only get action once to double through.
I start to notice I'm getting a silly amount of action whenever villains have top pair.
Blinds 25/50, I open to 125 in MP with TT and about 3K in chips.
ScottMc calls on the button, Sting70 calls in the big blind.
Flop J67r, I lead for 300, ScottMc shoves for 1650... I get confused, talk myself into calling and get shown AJ. That was pretty bad on my part.
Later, blinds 30/60, I have Q8o in the big blind with 945 in chips
Two limpers, I complete, Schaubs checks his option.
Flop QT8, two diamonds. I check, it checks around.
Turn 4, I lead for 160, Schaubs raises to 480, I shove my last 405, he calls and his Q2o is drawing dead.
Blinds 40/80, I have AA in MP with 2310 in chips
jcpeace limps, I raise to 325, all fold, he calls.
Flop JhTh6c. he checks, I shove to make it look drawy, he calls all in for 1242 with AJo. I hold.
Very next hand, I open raise JJ to 200, Schaubs reraises to 480 right behind me, all fold, I call. I barely cover him...
Flop KdJd4c. nice. I check, Schaubs leads for 640, I shove over top of him to look drawy again... and he folds...
Probably playing too fast there, but hoping he couldn't get away from AA/AK.
Anyhow, I'm middle of the pack at the break and then rake three huge pots to end the second hour in the chip lead.
Blinds 100/200, I have 66 on the button with 2700 in chips.
All fold around, I open shove, BuddyDank reshoves for 4200 (shit) I'm up against AsKh.
Flop QsJs2c. Turn 9s. Buddy misses all nine million outs on the river (Qh) and somehow I double up.
Later, blinds 120/240/25, I have 54s in the big blind and 5600 in chips
DakotaBlock opens for 720 in EP, Astin flats, I decide to call and take a flop- they both have over 5K stacks, maybe I can crush a flop.
Flop Jc4c4s. - Like that. I check, Dakota bets 1680, Astin folds, I shove, she calls almost all in with AJo and the board runs 6,6 to give me a boat.
Finally, at 200/400/50, I have A5o on the button with a 10K stack.
I open for 1150, Big Blueberry calls in the big blind with a 7K stack, ScottMc folds his blind.
Flop T95r. Blueberry donks into me for 1600, and I just don't feel it.
I shove, more as a bluff, because I should never get called with anything I beat except for QJ...
..unless Big Blueberry tries to bluffcatch and calls off her stack with 33, I hold for a 14k pot and hit the second break with 40BB, a gold mine in this tourney.
In that third hour I get ScottMC to shove 44 into my JJ and hold,
I openraise/call Mookie's shove with 33 and hold vs. his KQs when I flop a set.
So I get up to 40K when I run into a weird, weird hand.
Eight handed at 400/800/100. I cover the table, next biggest stack is 15K.
willwonka opens to 2400 from UTG with a 12K stack. I flat in MP with KK.
Joe Speaker shoves from the small blind for 7K. willwonka FLATS?
I decide, if he has AA, so be it, and reshove.
will folds after putting over half his stack in preflop. Joe shows AK
Flop has an Ace in it. will claims to have folded AK too. FML.
At least it didn't kill me that bad - but with a 55K stack if I hold and only two tables left.... man, that would have been a sweet spot to be in...
I get to be smokkee's ATM one time when I open for 2400 with 55, he shoves his button for 10K, and I really should NOT be calling in this spot.
But, I keep thinking we could be racing, I could hold, it's only 12BB, I still have 24K if I lose... and I call, run into 99, and double him up.
After I pull a lucko (open shove T2s from my small blind into Shabazz Jenkins - I have 23K, he has 8K, blinds 500/1000/125 - he calls with KJ, I spike a ten on the turn)
I get to another Mookie final table...
Seat 1: cmitch (29,252)
Seat 2: heffmike (35,265)
Seat 3: kalspeed (85,641)
Seat 4: twoblackaces (13,048)
Seat 5: smokkee (11,881)
Seat 6: Julkeus (17,909)
Seat 7: willwonka (12,102)
Seat 8: 1Queens Up1 (7,389)
Seat 9: 125Will (36,513)
Once there I'm third in chips to the splashy kalspeed and 125will, who I don't know a lot about but has the rungoot going lately.
Then it starts falling apart for once.
I felt so pwned here.
still ninehanded, blinds 600/1200/150,
Seat 1: cmitch (29,252)
Seat 2: heffmike (35,265)
folds around to cmitch's small blind, he raises to 3600, I think about reraising with JJ, but decide to flat instead...
flop K66, he tanks, bets 4800, a small bet. I don't like it, but it feels dumb to fold or raise JJ here, so I call.
turn A, he checks, I don't think I can rep the Ace here and I check behind. Pot is already about 18K.
river is the Qc, completing a backdoor flush. cmitch now blockbets(or tries to valuetown me) for 6000.
I tank and think, realize I have a pretty weak bluffcatcher at best and cmitch has to know this, I've screwed this hand up on every street and fold.
I'm probably good there 2% of the time. I may never have been ahead for all I know.
Anyhow the very next hand I have QQ, so I think, hey, this is why you fold there, whee!
1Queens up1 shoves for 7K, cmitch quickly flats, I shove for 26K. cmitch tanks and folds.
I only run into AA.
Flop AQJr. Yeah, set over set usually sucks.
Turn K, River not a T or the case Q. Down to 20K now.
cmitch says he folded AT. I hope that was a joke.... :-) Stupid case Ace.
Anyhow, so I gotta short-stack ninja, but at least the blinds are only 600/1200 so I have a little bit of time..
I get a spark of rungoot back when I openshove ATs for 15K, have Julkeus call allin for 11K with AJs, but I flop a T and take him out in 8th.
I finally run out of gas here... It's a somewhat light call, but hell, Smokkee can afford it, I would do the same thing, and I honestly want the call in that spot....I need a double up, not blinds and antes... I would rather he not spike his kicker, however...
Full Tilt Poker Game #11216342092: The Mookie (83446161), Table 8 - 1000/2000 Ante 250 - No Limit Hold'em - 1:27:17 ET - 2009/03/19
Seat 2: heffmike (24,435)
Seat 4: twoblackaces (27,692)
Seat 5: smokkee (123,914)
Seat 8: 1Queens Up1 (32,134)
Seat 9: 125Will (40,825)
heffmike antes 250
twoblackaces antes 250
smokkee antes 250
1Queens Up1 antes 250
125Will antes 250
heffmike posts the small blind of 1,000
twoblackaces posts the big blind of 2,000
The button is in seat #9
Dealt to heffmike [Ks Ad]
iaatg6296 (Observer): heff won a seat
smokkee raises to 6,000
1Queens Up1 folds
125Will folds
iaatg6296 (Observer): march 9th
heffmike raises to 24,185, and is all in
iaatg6296 (Observer): or the 2nd lol
twoblackaces folds
smokkee calls 18,185
heffmike shows [Ks Ad]
smokkee shows [Jh Kh]
*** FLOP *** [4h Jc Kc]
*** TURN *** [4h Jc Kc] [9s]
*** RIVER *** [4h Jc Kc 9s] [6h]
heffmike shows a pair of Kings
1Queens Up1: o snap
smokkee shows two pair, Kings and Jacks
smokkee wins the pot (51,620) with two pair, Kings and Jacks
PirateLawyer (Observer): poker is easy
heffmike stands up
Total pot 51,620 | Rake 0
Board: [4h Jc Kc 9s 6h]
Seat 2: heffmike (small blind) showed [Ks Ad] and lost with a pair of Kings
Seat 4: twoblackaces (big blind) folded before the Flop
Seat 5: smokkee showed [Jh Kh] and won (51,620) with two pair, Kings and Jacks
Seat 8: 1Queens Up1 folded before the Flop
Seat 9: 125Will (button) folded before the Flop
Smokkee got mad donations from kalspeed to build that stack - hell everyone but me did - and he took my chips to a final table win over 125will...
That's great for him.
What's not great is that both guys are already in the top 10 in points, so chances are I'll be looking up at both of them next week whenever Al updates the standings.
If only I could play the Mookie for every BBT tourney I'd be in great shape...
At least I closed the week well, although I am a little disappointed in fifth - but I can't argue with a final table run... at least when I point in these things I make it count (1st/2nd/5th) because I'm not any good at farming into the points in 19th place...
WSOP $2500 Hand History Review
20 hours ago


text: My Mom, sisters and I like to take a yearly "girl's night out" and this year we chose Leisure Estates. We stayed in the Heritage Have room: a queen bed, a pull out sofa and a single bed. There was an electric fire place and nice sized flat screen t.v. The fireplace added just the right touch of cozy comfort... More


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"Aohe puu kiekie ke hoao ia e pii"
Olelo Noeau 209
This Hawaiian proverb or olelo noeau means, "No cliff is too big that it cannot be scaled." (Pukui, 1983). This proverb is often used when you find that inner strength to complete a task or reach a goal that almost seemed impossible. Everyday I am faced with many challenges raising five children ranging from the ages two years old to eight years old. Yes, if you do the math I have either been pregnant or breastfeeding for the past ten years. SERIOUSLY, WHAT WAS I THINKING?
To keep my sanity and adult mind on track, I chose to go back to school. I finished my bachelor's degree in Hawaiian Language in 2000. I had my first baby in 2001. After my third child in 2005, the University of Hawaii at Manoa started a Master's program for Hawaiian language. I was working full-time at Punana Leo and decided to stop working to go back to school. There were only four of us in the program so the hours worked around a 'working mom's' schedule. With night classes available, I chose to stay home with my babies during the day and go to school at night. Yes, I loved staying home, but not forever. As soon as Dad pulled up his car I was literally handing them off in the driveway. I didn't feel bad at all for leaving; it actually felt GREAT. Did I ever think I was a bad mother for wanting a break? NEVER. The time for myself gave me peace of mind to really nurture and address my other strengths in life.
Sometimes I get so caught up in my children that I forget about the other passions I have in my life. And when those passions challenge me, like hours and hours of research, I remember my inner strength that comes from the love I have for my children to help me get through these situations. I try to raise them to be ambitious and thorough, so finishing a task they take on is very important. So they are my strength that pulls me to the top of that steep cliff.
To all the Moms and Dads out there who do whatever it is in life that requires that inner strength, my hats off to you. It is never an easy thing to have to dig deep, make sacrifices, and accomplish the things we want in life.
Tuesday, July 13, 2010
July's Olelo Noeau By Mele
Posted by Baby aWEARness at 1:00 AM
Labels: motherhood, olelo noeau, parenting, positive thoughts
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My cousin showed me this Dove Campaign and I absolutely loved it.
Not only is it trending but the message is just amazing. Way too many times us women shame ourselves; I'm one to talk!
I constantly uplift other women, but I'm extremely and I mean extremely hard on myself.
This video reminded me to be nicer to me.
If you haven't seen the campaign check it out. So tell me, what would you choose?


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Letter from 12/9/2013
Brrrrrrrrr. What a freezing cold week! Tuesday it snowed about six inches, and since then it really hasn't heated up to more than 20 degrees. Most of the time during the day its about 2 or 3 degrees outside. No bueno!
This is going to be a pretty short letter because I honestly cannot remember much on what happened this past week lol. I think the snow has taken over my mind.
So Tuesday night we borrowed a couple of snow shovels, and went with the elders to clear some houses. It wasn't a lot of fun for me since I didn't have snow boots at the time, so it was super duper cold, but that's okay, the look of appreciation on the elderly people we helped made it all worth it. The next day though I went straight to Kohls so I can get some boots. They were even half off! Score :)
Mom, I got your Christmas tree that you sent me three days ago. Thank you sooo much! I love it :) Now we have one in our study room, and one in my bedroom, so it's perfect.
Wednesday at district meeting I gave my first training. Normally our district leader trains us, but he asked me to do it instead. I was really nervous, because you know how much I hate speaking in front of a lot of people, but I think I did pretty good. I was asked to train on how to do daily/weekly planning. At first I thought it was going to be a lame topic, but I talked a lot on how to align our will with His, and that we need to prayerfully plan, since this is Heavenly Fathers work, and we need to include Him in it. The spirit was really strong in the room, and I think everyone, including myself, took a lot from it.
Today is zone pday, and so all the missionaries are going to go bowling. Hopefully I don't suck too bad and remember some of the things I learned in bowling club freshmen year!
Is the house all ready for Christmas? And have you started your baking frenzy yet? Feel free to send some over my way if you want them out of the house :)
Love Sister Cannon


text: Sorry to ask such a basic and dumb question, but I've never actually tried this, so I need to know before I do it. I just got a new laptop which came with Windows 7 Home Premium pre-installed. No CD/DVD media, just a partition. If I replace the HD, can I use the Key on the bottom of the computer to re-install Windows 7 Home Premium from the ISO I downloaded? Sorry, I know it's dumb, and I'm sure all of you know this, but I don't know if that's the install key that will activate my Windows 7 Home Premium or not, so before I get stuck, I had to risk the embarassment of the question. I'm a newb to Windows 7 this year. Mostly been using Ubuntu, BSD, or MacOS X variants, so please... don't laugh too hard!


text:
On Saturday, April 9, 2011 from 2 pm to 4 pm, there's a book signing event with Reverend Ronald Nakasone - Author of Okinawan Diaspora. The word Diaspora, according to my Asian American studies class Professor, Dr. Wesley Ueunten, means the spreading of the people. In other words, the dispersion of a group migrating from their home country. In this case, the book Okinawan Diaspora is about the Okinawans' diasporic experiences in the continental US, Canada, Brazil, Peru, Argentina, Bolivia, Mexico, Cuba, Paraguay, New Caledonia, and the islands of Micronesia. The book stresses on the geopolitical issues from an East Asian point of view.
Reverend Ronald Nakasone started off by talking about a lot of his own firsthand diasporic experiences of being a Japanese American. Hostess Rosalyn Tonai helped orchestrate a Q & A session afterwards. Rev. Ronald Nakasone then took a few questions from a crowd of audience. He also introduced to the audience a music CD he sells in relation to his book. Dr. Wesley Ueunten played a couple of famous Okinawan songs for the audience using his signiture musical instrument called sanshin. The crowd was singing along with Dr. Ueunten's songs. Finally, Rev. Ronald Nakasone did a autograph signing session of copies of his book. This concluded the book release gathering for the book Okinawan Diaspora.
I had a good time attending the book signing event, especially because it was during the Cherry Blossom Festival. Though the event was solemn, the atmosphere was lively. I learned from the candid speech delivered by Rev. Ronald Nakasone from his firsthand experience. I also enjoyed the music delivered by Professor Ueunten immensely. Overall, introspectively, I felt that I shouldn't take granted for the good experiences I've had as a US citizen.


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Former "American Gangster" Earl Lloyd's journey from a life of crime to finding God and ultimately experiencing redemption
Former "American Gangster" Earl Lloyd's journey from a life of crime to finding God and ultimately experiencing redemption
Earl Lloyd spent the majority of his life behind bars before he discovered the acceptance that a crime filled life could not provide as he learned how God could turn a menace to society into an apostle who preached a gospel of hope to others who had also chosen crime as a way of life. Lloyd is shown with his mother Marie Lloyd and his grandmother Sheryl Walker during a prison visit.
By Charles Moseley
(Part I of a II Part series)
To say that Earl J. Lloyd has led an unusual life would be an understatement and not begin to tell the story of one man's journey in life, a journey which began 75 years ago, in the rural community of Fayetteville, N.C. From that point up until this day, Lloyd has traveled down a road filled with circumstances the likes of which novels have been written and depicted on the silver screen.
Upon closer examination, Lloyd's life was fairly uneventful early on. His father, Henry J. Lloyd, was a successful business man who owned Lloyd's Dinette. He and his wife, Marie had five sons. Earl recalled what life was like living in the South for Blacks where even at an early age, the vestiges of post reconstruction were alive and well. He described Fayetteville as, "a racist town", a town where slaves were once sold at the market house right in the middle of the town on Hayes St.
"There were things that I experienced at an early age that let me know that the playing field wasn't equal. Even as a little boy being deprived of things other kids would enjoy that were white because my daddy was always very protective of his family," recalled Lloyd.
Lloyd said he never saw his father wear overalls or khakis. His father was a well respected business man who belonged to the local Prince Hall Masonic Lodge. Years later, his son Earl also would become a Mason. All of those things left an impression on Earl and his brothers who experienced a religious up-bringing, and were forced to at-tend church by their grand-father. The family instilled in them to do the right thing like going to school and getting their education.
Lloyd and his brothers walked five miles a day to school, yet were still expected to help out the family in the only way they knew how in the early years.
"I was strong at an early age because we had to work the fields," said Lloyd, eluding to the fact that many Blacks were required to help support their families at an early age doing migrant work.
His parents divorced when he was 14, a fact which he said contributed to him turning to a life of crime at an early age.
"When my mother and father separated and we were with our grandmother Sheryl Walker, it was then. We didn't have any structure. My life just didn't have any structure to it."
When young 11-year-old Earl moved to Fort Lauderdale he had already begun looking for acceptance on the streets where he found a liking for the allure and excitement that was part of the criminal element in the community. He said he brought his problems with him.
By the time he became a teenager he had already dropped out of school in the seventh grade and he was involved with older guys who committed crimes which got him in the life he felt offered the excitement he was looking for.
"I sought out people who were just as aggressive as I was. Crime seemed to be the answer," he concluded. He was sent to Marianna, Fla. to reform school at 14. There were 20-year-old guys there."
"I ruled a notorious gang known as The Greenside. I was also on top of the River Rats Gang," which according to him was due to "a bowlegged girl I liked who was involved in gang activities."
Before long Lloyd had developed quite a name for himself on the streets of Broward County. As time wore on young Lloyd discovered at the time that he "could do something better than most people-control others through fear in the criminal world. He was hired as a body guard for members of the syndicate including the likes of Pokey Baines, the head of the Irish Syndicate gang. "I was sought because I was an expert marksman, I was a fighter. I always felt that a man could never defeat me."
Little did he know what a price he would ultimately have to pay for making that decision to lead the life of a gangster and the toll he would pay. He continued a life of crime as a gang leader in South Florida and later in New York, where he fled as a fugitive of justice for a robbery which resulted in a murder charge.
It was then he said that he "realized how precious life was and what it meant to be free. Everybody thought when I would take control of a major drug area and I would see it my name on the street was Tommy Sands, or TT which stood for Terrible Tommy." He ran his drug organizations with an iron fist. At the height of his criminal career he had money and all the things that go with it – fancy cars, fine women but he said he would give it all up just to be free. "I was still being sought." He was 25 when he fled to New York.
First he fled to Queens in Long Island, N.Y. but he said it was "too laid back, too quiet. I said 'no I've got to get in the jungle'." That prompted his relocating to the Bronx, N.Y. in an area known as Fort Apache. He quickly established himself after he knocked out a local gang leader.
To maintain order amongst the gang members he controlled required being the most violent of the violent. He was constantly on the lookout to protect his turf from intrusion from other rival gangs. When he was threatened by another gang leader he said, "I would always step forward. I demanded respect," the code that gang members new had to be guarded of-ten with their lives.


text:
Publisher: Choc Lit
EBook: 3/1/17
Paperback: 3/10/17
Audio: 1/4/18
The Thief's Daughter
Hide from the thief-taker, for if he finds you, he will take you away …
Eighteenth-century Cornwall is crippled by debt and poverty, while the gibbet casts a shadow of fear over the land. Yet, when night falls, free traders swarm onto the beaches and smuggling prospers.
Terrified by a thief-taker's warning as a child, Jenna has resolved to be good. When her brother, Silas, asks for her help to pay his creditors, Jenna feels unable to refuse and finds herself entering the dangerous world of the smuggling trade.
Jack Penhale hunts down the smuggling gangs in revenge for his father's death. Drawn to Jenna at a hiring fayre, they discover their lives are more entangled than they first thought.
As Jenna struggles to decide where her allegiances lie, the worlds of justice and crime collide, leading to danger and heartache for all concerned …
What people are saying …
"An evocative and well-researched historical novel that depicts all the rugged beauty and dangerous reality of life in 18th century Cornwall. Tense and suspenseful this is a wonderfully romantic page-turner." Romantic Novelists' Association
"…tense, plot-driven pages … carefully and potently portrayed …" Historical Novel Society
"A gorgeous tale of love and betrayal that will leave you reading up until the wee hours." Old Victorian Quill.
"If you have been swept up in the Poldark series, you'll love this story." For The Love Of Books.
"The Thief's Daughter is an amazing story." With Love For Books.
"Multi layered and exciting …" Jaffareadstoo Book Blog
"This is the first ever historical romance I have read. Let me tell you I am glad I made the leap of faith …" Sal's World of Books
Available to download from all eBook platforms Please click on the following links:-
Amazon, Apple iBooks, Kobo, Google Play or Barnes & Noble Nook
Paperback released on 3rd October, 2017. Available to order from all good bookshops or from online book stores. Please click on the following link to order from Amazon.


text:
Net Contents: 1 Gal. (3.785 Liters)
ENCOR 460 Rust Converter Rust Conversion Coating used on steel surfaces and can be top coated. Not intended for high temperatures. Can be top coated with our Endcor 570.
Endcor® 460
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text:
The economy of China has expanded by 6.9% in 2017. This is the first instance in last seven years that the speed of growth has increased, an official data revealed.
The amount surpasses Beijing's formal yearly growth objective of near around 6.5%.
This better than expected data will make the investors around the world happy, as China is leading country as far as the global economy is concerned.
But several China lookouts suppose the GDP figures are very lower than what the official numbers imply.
If we consider this month only, the governments of Inner Mongolia and of the huge industrial city of Tianjin have revealed their economic figures for 2016 were exceeded.
Considering the numbers at face value, the 2017 growth speed is China's greatest in past two years now. And it depicts the first time since 2010 the economy has increased quicker than the past year.
However as Beijing ramps up attempts to decrease precarious bonds and to improve the quality of air, experts have stated this might affect the growth of 2018.
The figures which came out on Thursday even indicated that towards the end of 2017, precisely in the month of October, November, and December, the economy gained at a yearly rate of 6.8% which somewhat greater than experts had been anticipating.
There are two things which can be highlighted.
First, it seems like greater exports – as the world economy has been expanding – and the last sputter of (another) government infrastructure expenditure spurt boosted to make 2017 much improved than awaited.
But that's the type China is working on – smoothly – to get away from.
Secondly, China's numbers can be so firm, so in parallel prospect with government objectives, that it's actually difficult to buy them.
In the run-up to those numbers being announced, there's also been an unexpected spate of fairness from some provincial governments, who've told forging their GDP or economic amounts. All of which served as the country's draft.
China's debt has increased immensely in last few years, with disturbing figures around local government debts, corporate and household loan and non-functioning bank debts.
The government has agreed to extend taking local government loan, among other purposes, and on Thursday promised to support state-owned companies "leverage and cut debt … and to repay their bonds on time this year".


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Thy Resurrection O Christ our Saviour, the angels in heaven sing. Enable us on Earth to glorify Thee in purity of heart!
I truly love singing this hymn over and over somberly yet expectantly during the outdoor Paschal procession. And then to enter the bright church filled with voices singing and joyous faces grinning both at the festal celebration and the mere chance to create such an exuberant volume:
Christ is risen from the dead trampling down death by death and upon those in the tombs bestowing life!
The journey of Lent and Holy Week and then the fulfillment of Pascha really allows one to participate in the events being remembered by more wholly grasping our need for the Life offered in Christ in addition to simply re-telling the stories and giving intellectual assent to the ideas surrounding them.
What a truly beautiful Feast. What a beautiful Gift we've been given.
Christ is Risen!


text:
Venez parler du couple Sawyer-Kate
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Le couple Skate
Josh parle de Skate
lyly Ford
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Sujet: Josh parle de Skate
Dim 17 Déc - 2:26
c'est une interview qui concerne le mini arc
il a juste spoilé sur sawyer qui en a marre d'être en cage pour le triangle qui n'est pas complétement over allez pas vous faire des films
josh c'est un acteur, il va pas spoiler aussi le brésil qui a pas encore vu la s3 mais qui est au courant pr le skate sex
et puis jamais joshy ne dira que jack est en dehors de la réalité comme l'a fait foxy
voilà c'est tout ce que j'ai à dire enjoy et puis j'adore cmt il parle de la love scéne ac evie qui était TRES OPEN
Sawyer from Lost tell us in an exclusive interview how it feels to kiss Kate
Between theories, many male fans of Lost must think in another mystery: "How it feels to kiss Kate?" Well, we have the answer - I mean, Josh Holloway has it. The actor that plays Sawyer gives us an exclusive interview and, between other things, he tells us how it was to shoot the kiss with Evangeline Lily.
"At the time of shooting the scene I didn't think about anything! (laughters) . The secret to make a good romantic scene is to know how to communicate with your partner and feel if you are both in the same mood. Evie is wonderful, very open artistically. She is the kind of person who thinks 'let's do it right!' and this is what matters: to make it work. This is great and liberating"
It's a good thing the actor thinks it's so easy to shoot romantic scenes with Evie because they will intensify since the love triangle between Sawyer, Kate and Jack will be even more prominent during the third season.
"I think this possibility very interesting. It's good to be able to work with romance in a character that initially didn't want to get involved with anybody", says Holloway.
Josh Holloway also told us that Sawyer, one of the characters that is constantly being physically abused in Lost, will keep suffering in the next season. Not that he thinks this is bad.
"It has been fun, because I love express myself physically and I have plenty opportunities to do it in Lost. I shouldn't show it so clearly that I can take the beatings because I think they love to do it (laughters). Sometimes it can be tiring to get dirty and take beats all day, but in this kind of acting you're exposed and it really knock down any arrogance you may have it".
Holloway says Sawyer will reveal himself even more – and we will end up seeing that he is not really a bad guy. "Actually, Sawyer just has his own particular way of living and that's it. And there is no reason for him to be a jerk with the other survivors because now there are actual enemies to fight" he says referring to the Others.
At least in Holoway's opinion, the "enemies" aren't necessarily villains: "The Others represents another perspective of Lost. If you were born and raised in the island, you'll have another POV, other than the survivors. The Others looks bad because we don't know who they really are, and we will see more of their human side"
Josh Holloway comments the experience of being taken in captivity by them.
"I love this kind of separation that Sawyer, Kate and Jack are living. Besides bring a new dynamics to the series, I'm intensifying my relationship with Matthew Fox and Evie and the relationship between the characters also gets deeper. And work with new actors like Michael Emerson (Henry Gale) and Elizabeth Mitchell (Juliet, a new character) has been amazing".
It's clear that, with all the love between Kate and Sawyer- with passionate kisses and one love night - we had to ask if Josh Holloway thinks that the romance between Kate and Sawyer will work out - and the actor's answer is in a way surprising.
"The love triangle between Sawyer Kate and Jack will never brake. Like any other involvement of this kind it can only 'soften' a little before it soon intensifies again. That's the formula."
But he can at least tell us if the con man will be able to escape from the Others: "Well, I'm not going to be in captivity 'till the end of the season. Come on, give me some credit! They can't cage this animal here for such a long time! (laughters)".
moi je crois qu'il a raison dans un sens josh, le triangle sera toujours là, les triangles sont toujours là mais de façon différente, prends dawson par ex, ou mm le triangle angel/buffy/spike finalement mm si y en a qui y croit pas, à la fin elle aime spike et ben kate c'est pareil, elle aime les deux mais son coeur elle l'a donné à saw, jack sera toujours cher à son coeur mais je n'ai jamais vu d'intérêt romantique, pour moi jack n'est vrt plus dans le triangle mais quand je dis ça je veux dire dans le sens romantique dans les triangles t'as tjrs le couple et "la roue de secours" ben jack c'est ça
D:How much clearer could you be about her choice? She's had sex with him!When you are curled up naked on someone's chest, you have made your choice
Dernière édition par le Ven 29 Déc - 14:21, édité 1 fois
Apprenti fugitive/arnaqueur
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Sujet: Re: Josh parle de Skate
Lun 18 Déc - 15:39
merci bcp lyly
lyly Ford
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Sujet: Re: Josh parle de Skate
Ven 19 Jan - 3:15
Citation :
When the audience last saw Sawyer, he and Kate (played by Evangeline Lilly) had just made love inside the animal cage where he'd been held captive since the beginning of the season. He said that he had always been personally hoping for Kate to choose Sawyer over her other potential love interest, Jack (Matthew Fox), but was never sure that it would turn out in his favor.
"It's great, because neither of us really know where it's going, so we don't know exactly what to fully invest in, which actually plays on camera," Holloway said. "It's nice kind of not knowing. And one minute we're really kind of close and sappy, and the next minute we're like 'Who are you?' It's that thing. But our friendship has deepened quite a bit. We've been working together constantly and having to discuss these things and how we're going to do them and so forth. So it was good. And we're really proud of the way that love scene turned out, because we wanted it to be different. We wanted it to take some time and have some moments in the middle of it. Not just this crazy furious thing. Because it's been such a long time coming."
D:How much clearer could you be about her choice? She's had sex with him!When you are curled up naked on someone's chest, you have made your choice
lyly Ford
Nombre de messages
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Sujet: Re: Josh parle de Skate
Ven 26 Jan - 13:35
itvs de joshy Encore^^
et le mm genre que l'autre en fait mais plus détaillé ^^
D:How much clearer could you be about her choice? She's had sex with him!When you are curled up naked on someone's chest, you have made your choice
lyly Ford
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Sujet: Re: Josh parle de Skate
Mar 13 Fév - 11:38
Married Not Buried' Line
By Marilyn Beck and Stacy Jenel Smith
Feb 12, 2007
Watch what you say around the media. 'Lost' hunk Josh Holloway says he's still getting fallout from his remarks a few months ago about marriage and having a roving eye. It might not seem all that bad: "I still like to look around, but respectfully and with no intentions. 'Married, not buried,' I always say.'" However, "I caught a lot of flack for that," admits Holloway.
ABC's Lost Hunk Josh Holloway Pays For 'Married Not Buried' Line
"The real core is my wife knows that I'm very much in love with her," he goes on. "She may get angry and say, 'You better learn -- quick,' but she knows -- and I'm trying."
Holloway maintains his remarks were just an attempt to be devilishly charming like his bad-boy Sawyer character on "Lost." "It was meant innocently. The character's kind of sassy and this and that, so I try to be myself -- but kind of sassy. You don't want to hear all about 'Oh, I love my wife, and that's all I do is stare at her all day.' Well, yeah, OK, I do that, but no one wants to know exactly that. So that was a mistake, a learning process."
Meanwhile, Holloway's enjoying getting to explore the softer side of Sawyer on "Lost" now that he ended up with Kate (Evangeline Lilly). As he sees it, Sawyer is not a bad guy per se, "only a good guy who got hurt or wronged in his eyes enough to (create) a defense mechanism. He feels empowered by keeping people away from him and not letting anyone in, but that doesn't work on the island anymore … He's stuck facing his own demons, and his old tricks don't work now."
D:How much clearer could you be about her choice? She's had sex with him!When you are curled up naked on someone's chest, you have made your choice
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Stvdio by Jeff Banks is a fashion forward range of formal shirts reflecting key trends. This tailored fit shirt features a forward point collar and single cuffs with double button holes for accessorising with cufflinks if desired in a lilac dobby fabric. Design details include pleating on the placket and cuff and contrast bias cut fabric with stab stitching in the back neck and inner cuff.
100% Cotton


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The most outrageous attack the Jews and their accomplices in the US government have yet directed against us is now exposed for anyone with internet access to verify for themselves.
The entire world is now waking up to what REALLY happened on that fateful day of carnage, misery and death. It was far too ambitious a plot to successfully carry out without leaving some tell-tale mistakes. This is after all, the age of 24hr TV, CCTV, mobile phone cameras and the omnipotent Internet. The evil-doers behind this outrage bit off more than they could chew that day. Hubris from previous operations got the better of them. Now, however, the chickens are coming home to roost.
Bush and his Jewish cronies will be in the dock when Civil War II breaks out and their vile, anti-American/pro Israeli activities are exposed, and full public awareness arises of how three-and-a-half thousand of our own people were killed, on purpose, on one single day solely for the benefit of Zionist Israel.
Jews and politicians (and in particular Jewish politicians) lie. They lie for breakfast, dinner and tea. The Jews control virtually ALL of the media. So IF there's a cover-up over 9/11 – AND THERE IS - you can guess who's facilitating it. The biggest give-away to the whole affair is the collapse of World Trade Center Tower 7 which wasn't hit by any plane or debris or fuel! What are we supposed to conclude? That it simply fell down out of sympathy with the Twin Towers? For further details on the deliberate, controlled demolition of all three towers, see www.wtc7.net which provides an excellent analysis of what really happened to Tower 7.
Three-and-a-half-thousand of our citizens were killed by Bush and his Jewish co-conspirators that day simply in order to galvanize hatred against Iraq and justify the invasion on the grounds that the country posed a real threat to America. But the truth is it didn't and it NEVER did. That's what subsequent evidence has established beyond all question. Iraq could only ever have threatened ISRAEL; the spiritual home of the venomous tribe of rodents that control our country today.
Likewise in Britain, Tony "good friend of Israel" Blair sold the idea of an invasion to the British people by claiming that Saddam could attack "British Interests" - the British Army base on Cyprus within 45 minutes.
Why on earth would Saddam have wanted to do that? What would such an attack have achieved – even if it had succeeded? In fact the real cause of concern was, once again the likelihood of an Iraqi attack on ISRAEL, which was indeed a legitimate target for Saddam. But to get support for the war in Britain, Blair LIED and LIED and LIED by falsely claiming British interests were directly threatened.
In both cases, had the people of Britain and America known that the real reason for the Iraq war was Israel, and that their young service persons' lives were to be sacrificed to Jewish interests, they would NEVER have sanctioned the war. Hence the slide into deceit on the part of these so-called 'world leaders.'
For this reason the necessity to bring them to trial for War Crimes is paramount. There is no more serious error a leader can make than to take his country to war over a false premise. That alone would constitute a monumental blunder. But what Bush did following 9/11 was horrifyingly worse. He was not acting in good faith and in America's interest when he went to war. The proof for this assertion is provided by the tell-tale fall of Tower 7. It was clearly expected to have been struck by a plane that morning, but it wasn't! However, once Thermite (see www.wtc7.net) starts burning, it cannot be extinguished and Tower 7 appeared to collapse 5 hours later for no particular reason! Hence the up-until-now inexplicable media blackout over it.
9/11 was 50% an ISRAELI FALSE FLAG OPERATION, carried out with the complicity, approval, assistance and foreknowledge of our President. It is now obvious that our government KNEW the towers were to be hit by Islamic terrorists on that morning and not only did they do NOTHING to prevent it, but they GUARANTEED its outstanding success by engineering the controlled demolition of all three towers. This requires accurate advance-notice of the date and time of the strike – knowledge the CIA must have had.
Pity (for Bush and the Jews) about Tower 7's attack plane not turning up, though. But for that little detail they might have gotten away with it. The Thermite around the structural steel supports of Tower 7 (which was placed by agents in the pay of Israel with Bush's full permission) couldn't be extinguished once set on fire and this horrible embarrassing give-away has resulted. How awful. But for the Internet, the Jew-controlled media's monopoly on news would have ensured the collapse of Tower 7 would be quietly forgotten.
Our government is WAY beyond the people's control. It has been for decades. Democracy here is dead. 9/11 is the ultimate expression of this perversion we continue to live under. This situation cannot be allowed to go on. The charges against Bush and his co-conspirators over what happened that day simply MUST NOT be allowed to pass unanswered.
Wednesday, June 27, 2007
Our government's 9/11 terror attack against us
Labels: conspiracy, New World Order, zionazism