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The holiday parties are over, and now many Americans are setting fitness goals for the new year. For many of us, the simple goal of "fitness" might seem a long way off — the average American is 20 to 25 pounds overweight and isn't physically active, according to the Centers for Disease Control and Prevention — but it's far from unattainable.
We asked four local fitness experts how to make incremental changes throughout 2014 with the year-end goal of losing those extra 20 to 25 pounds and becoming stronger physically and mentally with the help of exercise, meditation and nutrition changes.
This is our "couch-to-fit" calendar for 2014, with guidance from Faith Hunter, a yoga teacher and owner of Embrace yoga studio in Adams Morgan; Mansur Mendizabal, a D.C.-based personal trainer; Chris Knight, a personal trainer and CrossFit Coach on Capitol Hill; and Heather Calcote, a D.C. dietitian and endurance athlete.
For additional information and instruction, turn to your doctor or personal trainer; results aren't guaranteed. It is always advisable to check with your doctor before starting any new fitness routine.
●Cardio: Start taking swift walks or light jogs for at least 30 minutes three times per week. This should be light to moderate activity, meaning you should be able to hold a conversation. Stretch for five minutes or more afterward. Start changing up your daily routines: Seek opportunities to choose standing over sitting, walking over driving and stairs instead of the elevator.
●Strength: Start with core and balance exercises two times per week. The goal is to create good posture and form; if you want an example of how to do a particular exercise, ask a trainer at your gym or look online for videos. Very little equipment is needed for these bodyweight exercises, but for balance we recommend trying a Bosu ball, which is a half-sphere-shaped training tool that can add extra challenge to standing and sitting exercises. For a list of appropriate strength exercises, read our guide.
● Mind-body: Take a beginner yoga class at a gym or studio, or at home using a DVD or online class. Try to practice 30 minutes to an hour per week.
● Nutrition: Log your food intake at least three days a week. Use a calorie-counting app or Web site to figure out how many calories are recommended for you, and to create a 100- to 200-calorie deficit if you want to lose weight. A few options: MyPlate.gov, MyFitnessPal.com, SparkPeople.com or My-Calorie-Counter.com.
● Cardio: Keep the intensity and duration the same: low to moderate, at least 30 minutes, three times per week. Alternate walking or jogging with biking and swimming to work different muscle groups and keep things interesting. Remember to stretch to help prevent tightness and soreness.
● Strength: Keep up your January routine, paying attention to your form and posture.
●Mind-body: Add a two-minute daily meditation. Close your eyes, sit up straight and start observing your breath, breathing deeply through your nose. This can help shift the mind from worry to calm.
●Nutrition: Increase water intake and decrease sugary beverages; add one serving of fruits or vegetables per day; continue your food journal for progress and accountability.
●Cardio: Increase your intensity slightly while keeping the duration the same: Shoot for a moderate level of activity (you can speak, but holding a conversation is difficult) at least 30 minutes three times per week.
●Strength: Keep up the core and balance exercises two or three times per week.
●Mind-body: Increase the duration of the daily meditation by a few minutes and continue the weekly yoga class.
● Nutrition: Celebrate National Nutrition Month by using MyPlate.gov for meal-planning. Your plate should be half fruits and vegetables, a quarter lean protein and a quarter whole grains or starchy vegetables such as corn and beans.
●Cardio:Start incorporating intervals into two of your cardio days. At the end of these workouts, do three or four 30-second, high-intensity rounds to get your heart rate up, keeping the total duration the same. Intervals create speed, power and strength. Plus, the harder your work, the more calories you burn.
● Strength: In the second quarter, we add exercises that involve big muscle groups and some light weights (optional). If time is tight, you can replace the bodyweight exercises, or alternate. Big-muscle-group training burns calories, adds endurance and is considered functional training because these big-muscle groups are key in everyday activities. Shoot for 15 to 30 minutes per session; if you're running closer to 15 minutes, add a third day of strength training. Read more about strength exercises here.
●Mind-body: Take your yoga outside and try a class in a local park. This will connect you with your community while stretching the body and calming the mind.
●Nutrition: It's Alcohol Awareness Month, a good time to think about not only alcohol's dangers but also its empty calories. Consume no more than two drinks in one sitting, alternating with water at social events and meals.
●Cardio: Keep the intervals two times a week at the end of those workouts. Add a longer cardio workout (30 to 60 minutes) on the non-interval day to start building endurance.
●Strength: Continue the bodyweight work and external-weight-bearing weight training.
● Mind-body: Keep up your five-minute daily meditations and yoga. Get outside when you can for community, fresh air and sun.
●Nutrition: Cook at least three meals per week at home. Make double recipes to create leftovers for lunches and more dinners. Make half of each meal vegetables and aim to have at least two colors in each meal (leafy greens and red peppers, for example).
●Cardio: Keep up your routine from May. June is a good time to take the workout outside if you haven't yet, perhaps at your neighborhood pool.
●Strength: It's time to add weight and reduce the repetitions to between eight and 10. This can be a good time to try a session with a personal trainer to make sure you're using proper form, which is important as the weight increases.
●Mind-body: Feeling comfortable in your yoga practice? It might be time to challenge yourself with an intermediate class.
●Nutrition: Get grilling! Try fish, lean meats and vegetables in foil or on a kebab. For dessert? Grill some peaches, apricots or grapefruits.
●Cardio: Increase the duration or the frequency of your workouts, reaching about 150 minutes total of moderate to intense aerobic activity per week. Keep the intervals twice a week.
● Strength: In the third quarter, we introduce exercises that include extra weight and resistance bands. They can replace or be added to the exercises you are already doing, depending on the amount of time you have. This type of progression builds your endurance and adds strength. Shoot for 15 to 45 minutes per session.
● Mind-body: Check for yoga festivals and conferences during the summer months to deepen your understanding of movement, breathing and meditation.
●Nutrition: How do you start your day? If you don't normally eat breakfast, aim to eat something in the morning at least three days per week. Keep breakfast between 300 and 500 calories. Try to include proteins, healthful fats, whole grains and fruits.
● Cardio: Keep up the good work — even on vacation!
●Strength: Try to increase weights slightly.
●Mind-body: Try a new style of yoga. Take a mat with you on vacation; studios are practically everywhere these days.
● Nutrition: Stay hydrated by drinking at least eight glasses (eight ounces apiece) of water per day, and keep a water bottle with you at all times. Check on calories: Remember to aim for 100 to 200 fewer per day than recommended for your weight in order to create a calorie deficit.
●Cardio: Shoot for 150 to 180 minutes of cardio, spread throughout the week. Keep the intervals twice a week.
● Strength: Keep up the good work and increase weight when you no longer feel challenged.
●Mind-body: If you've only ever practiced in a yoga studio, try a DVD or online class at home. It's a good way to increase the frequency of your practice.
●Nutrition: Focus on healthful fats: fish, nuts, avocado and healthful oils. Examine your fruit and vegetable consumption, too; aim for five to nine servings per day. One serving is half a whole fruit, a cup of raw vegetables or half a cup dried fruits.
●Cardio: Keep the intervals twice a week, but consider adding intensity to the intervals while decreasing their duration. This will build power and speed while keeping things interesting.
●Strength: In the fourth quarter, we introduce exercises that include heavy weights at fewer repetitions. They can replace or be added to the exercises you are already doing. This is where you start creating power in the body in addition to the strength and endurance you have already established. As the weight goes up, so does the risk of injury. This might be a good time to consider hiring a trainer, even for one session, to ensure proper form. Shoot for 15 to 60 minutes per workout.
● Mind-body: Start deepening your understanding of yoga and meditation by reading easily accessible writings on the topic, such as "Yoga Body, Buddha Mind" by Cyndi Lee.
●Nutrition: Choose something you often overindulge in and use this month as a detox and reset. Elimination diets often backfire, but taking a step back and decreasing our intake of something for a short period can help calm cravings.
● Cardio: Keep up your October routine.
● Strength: Continue doing strength workouts three days a week.
● Mind-body: This is a time when many studios and gyms feature charity classes. It's a good time to reflect on your practice and what you have learned in the past 11 months.
●Nutrition:Practice portion control, especially at holiday meals and parties. Calorie guideline: Snacks should be no more than 200 calories, meals no more than 500 calories, desserts no more than 300 calories. Don't forget to include alcohol when you tally up the calories.
● Cardio: Moving your workouts indoors might mean mixing up running, cycling, treadmill, rowing machine or swimming. Keep the total duration of your cardio workouts about 180 minutes weekly. Keep the intense intervals twice a week. Shoot for a workout frequency of three or four days a week.
● Strength: Keep up your November routine.
●Mind-body: December's a good time to reflect on your practice and what you have learned in the past 12 months — and where you want to go in the next 12 months, physically and mentally. Consider trying a meditation-focused class at your local yoga studio.
● Nutrition: A few smart practices during the holidays:
-Bring healthful alternatives to the holiday potluck.
-Skimp on sugars (including drinks).
-Choose one dessert and have only one serving.
-If drinking alcohol, stick with low-sugar options such as wine and light beer and alternate with water.
Boston is a fitness trainer and freelance writer. She can be found at www.gabriellaboston.com.


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NEW YORK — The world's largest equities marketplace, the New York Stock Exchange, has signed a 10-year, 64,884 sq. ft. lease at 14 Wall St. — a move that indicates lower Manhattan will reclaim its prominence, industry observers say.
The NYSE needed the additional space to replace its office formerly located at 2 World Trade Center, which was destroyed in the Sept. 11 terrorist attacks. The new NYSE corporate offices at 14 Wall St. will be located directly across the street from its main facility at 11 Wall St. The space includes the entire 14th and 19th floors, as well as part of the 12th floor in the 37-story, 957,000 sq. ft. office building.
Prior plans to build a new trading facility across from the current Exchange building, on the block bounded by Broad, William, Wall Street and Exchange Place, had been put on hold following the attacks.
Richard Ellis of Richard L. Ellis Associates represented the NYSE. Newmark & Company Real Estate's Ronald Goldberger and Michael Levy negotiated the long-term lease on behalf of building owner W12/14 Wall Street Acquisition Associates.
The building is currently 96% occupied and houses such firms as Deutsche Bank and Skidmore, Owings & Merrill.

subset: commoncrawl


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Workout Plan: 13 Photos Of Drake Showing Off His Physique
Is it us or is Drake frequently without a shirt these days? The rapper is clearly so proud (so proud) of the work he's putting in to bulk up his body, because his @ChampagnePapi Instagram account is littered with photos of himself working out in the gym (we'll resist the obvious reference). Check out a few quick flicks of Drizzy's chiseled physique.


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In discussing it with a few of our group, and judging by the delight in getting together that seems evident from the logs, I think that it would be good to plan a regular meeting date where we can talk, have a drink, and drop off/trade bugs, etc.
The questions to be answered are:
So, the planning happens here. Please write your suggestions and thoughts, and anyone who doesn't choose to add their two cents, won't be able to complain later! Haha!
I think a monthly get together is a great idea. I had already been in the early stages of planning for a February get together around Valentine's Day and would be more than happy to go ahead and plan that unless somebody else wants to. The same place would be good too then there's no major planning involved. Sunday nights don't work for me in the winter, but there's no saying I have to come to every single event. Would be more than happy to add more input and help out with the planning if needed.
As far as location goes, we'll I always lean towards the south...but something central would be good. For the Feb event, I was thinking Garbonzo's on Pembina for their wing night (I think its a Tuesday, not sure on that) as they have a back room which we could use exclusively if we have enough people and I'm pretty sure the tables could be arranged beforehand. But I'm open to suggestions. Post away...
Oh yeah, Happy New Year!
Tannasaurus wrote:
Since there hasn't been a flood of responses, maybe just answer with "I am interested in a monthly get-together" or "I'm not interested". It's a lot of work to put this together, and I'll enjoy doing it if there is someone willing to attend.
I think that monthly get togethers are good and we would make an good effort to get to the meetings. However our schedules would not allow us to get to every meeting.
"I am interested in a monthly get-together". Will you be fattening us up again Tannis? I'm still working off the Christmas chocolate
The location doesnt matter so much to us, like I said in Tobeys thread, we'll find the get-together wherever it is!
Well attend when we can we really enjoy hanging out with everyone. Therere still a few folks we havent been able to have a conversation with yet and Skaven is still a bit of an enigma!
The crew would love to attend the monthly get-togethers. We are pretty busy and may not be able to make everyone but will attend if possible.
Capt' Redbeard
Could I suggest maybe bi-monthly or quarterly events instead?
If you go with monthly events, there would be no room for association events to be scheduled (this includes meetings). Or, if someone wants to schedule a personal event. I'm assuming that having multiple events in a month would be too hard for people to attend.
Also, speaking from experience, it's a pain in the butt to organize these things, so you may not want to have them bunched together.
Tannasaurus wrote:
We're going to have it be a potluck appetizer or dessert thing (you should see what I can do with CAKE!).
At this point, the Mrs. & I will be attending ( I thought somewhere I saw Feb 19 ). I agree with polarbeardiggers idea that this sort of event is a good informal forum to keep the MGCA active on a continuing basis. And cheescake never hurts!


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Happy Saturday everyone. I'm up late and can't sleep so it seemed like the right time to edit and post these photos of our bedroom I took earlier in the week. We switched the bed and dressers to opposite walls and I like it much better this way, wish we had done it sooner actually.
Also, I keep thinking of getting a different bed. The Malm is nice because I can tuck our blankets into the sides really quickly but having a nice simple mattress with legs and no headboard sounds nice as well...but I can't decide.
Since we moved the bed around I took down the pipe shelf I made and the little wall mounted lights we had above the bed and have been using my light strand for a night light. Unfortunately that leaves the husband without a light for reading on his side (which he hates) so the DHS block lamp is improvising for the time being. I need to figure out some sort of lighting solution for him, so far my only thought is to put a larger table in place of the componibili and set a table lamp on top.
I should also mention the card hanging above the bed is from Julie Joliat, I love this set of cards she makes. The throw pillows are from West Elm, their woven texture is great but still soft. I covered our headboard with some black contact paper, it stays on well but won't damage anything when I peel it off. And lastly, that lovely yawning lady is from Sandra Juto.
Enjoy your weekend.


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Mass. fugitive arrested in Nashua
April 05. 2013 8:58PM
NASHUA - A man wanted for a robbery in Lowell, Mass., was arrested Thursday night at a local hotel.
Michael Kelley, 25, of Weymouth, Mass., is charged with being a fugitive from justice, a class A felony.
Police said they received information that Kelley was staying at a local hotel and arrested him there without incident.


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1880 Census Reports: Decennial Population and Housing Censuses Research Guide
- NCSU Libraries Guide to Census Data Resources - Provides links to online and other electronic data sources.
- US Census Bureau 1880 Documents as PDFs
From the 1870 Census forward, the number of published volumes grew each decade. A comprehensive list of all these volumes is beyond the scope of this guide that focuses on the volumes addressing population and housing topics.


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Mercedes-AMG E-Class E43 4Matic 4Dr 9G-Tronic Petrol Saloon
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Fuel: Petrol
Body: Saloon
Trans: Automatic
AMG floormats, Rain sensor windscreen wipers, ABS with Brake Assist, AirMATIC suspension, Bluetooth interface for hands free telephone, Speed sensitive power steering, Boot release from drivers seat, Analogue clock...
- Insurance Group42E
- Performance (BHP)401
- Number of Seats5
- CO2 (g/km)192
- Road Tax£1240
This video features the Mercedes-AMG E-Class range.
Ten Second Review
The Mercedes-Benz E-Class has a reputation for buttoned-down efficiency. It's one that has been continued by this vastly improved tenth generation version launched in 2016, which retains a sensible side but dials up the desirability, aiming to offer a smarter, more prestigious approach to Executive class motoring than its closest German rivals. It does so with efficient engines, astonishing technology and comfort that makes you question the need for a larger luxury saloon.
No car epitomises what Mercedes-Benz stands for better than this one - the E-Class. We've known it by that name since 1986 but the history of this model actually dates all the way back to 1953 and the introduction of the original 'W120' series design, widely regarded as the brand's first truly modern motor car. And this model has remained truly modern throughout the many generations since, pioneering everything from safety passenger cell technology to turbodiesel engines, innovation that continues here in this much improved MK10 version. This time round, there's more stylish design, extra technology, even more safety provision and, most crucially, some all-new - and very efficient - diesel engines. Is it all enough to frighten rivals as good as BMW's 5 Series, Audi's A6 and the Jaguar XF? Let's find out.
Driving Experience
Some full-sized Executive saloons claim to be sporty: BMW's 5 Series, Jaguar's XF. Others, like this one, simply don't feel the need to try that hard - unless an AMG V8 happens to beat beneath the bonnet. Almost all E-Class buyers choose a diesel, probably the four cylinder 2.0-litre 195hp biturbo unit you'll find in the E220d most customers are going to choose. The gearbox it comes mated to is a nine-speed 9G-Tronic auto. Rest to 62mph here occupies 7.3s and there's the option of 4MATIC 4WD if you want it. Diesel buyers wanting less poke get a 150hp E200d variant. While those in search of more performance are offered a 3.0-litre six cylinder unit in the E400d putting out 340hp and capable of rest to 62mph in 4.9s. E400d variants come only with 4MATIC 4WD. Further up the range, there are various Mercedes-AMG petrol performance variants. The E 53 4MATIC+ derivative uises a 3.0-litre biturbo inline six cylinder engine using the brand's latest EQ boost technology and putting out 435hp. Beyond that, there's the 4.0-litre V8 E 63 4MATIC+ models. Even on mainstream E-Class models, handling should be sharper than you might expect, thanks to various 'Direct Control' suspension systems with selective damping. There's also the option of an 'Air Body Control multi-chamber air suspension' set-up offering the kind of pillowy ride that previously, you culd only find on a larger Mercedes S-Class-sized Luxury saloon. A 'Dynamic Select' switch in the cockpit enables the driver to select from four 'Air Body Control' modes: 'Comfort', 'ECO', 'Sport' and 'Sport+'. The additional 'Individual' option allows drivers to configure their vehicle to suit their own preferences.
Design and Build
This tenth generation E-Class is slightly larger than its predecessor, its wheelbase having grown by 65mm and its overall length by 43mm. In design, it displays hallmark Mercedes-Benz saloon proportions, the elongated bonnet coupled with a coupe-esque roof that flows into a sensual, broad-shouldered tail. The silhouette is characterised by short overhangs, a long wheelbase, large wheels and taut well-defined flanks displaying a more dynamic feature line. At the rear end, broad shoulders above the rear wheel arches lend the E-Class a more powerful character. As usual, there's the option of an estate variant for those wanting it, this derivative offering a huge 1,820-litre boot. Inside, the centre of the dash is dominated as usual in this class of car by a colour infotainment display but this one's bigger than normal, 12.3-inches in size, and available in two sophisticated forms. In addition, touch-sensitive control buttons on the steering wheel make their first appearance in a car. Like a smartphone interface, they respond precisely to horizontal and vertical swiping movements, allowing the driver to control the entire infotainment system using finger swipes without having to take their hands off the steering wheel. Further controls for the infotainment system are provided in the shape of a touchpad with controller in the centre console, which can even recognise handwriting, and the Linguatronic voice control system. There are also direct-access buttons for controlling functions such as the air-conditioning system or for convenient activation and deactivation of certain driver assistance systems. Plus of course it all feels suitably premium, with leather-covered doors and subtle ambient lighting. High-quality materials include open-pore woods, wood with what Mercedes calls 'a yachting look' and a novel metal fabric.
Market and Model
Prices start at around £38,000 for the 2.0-litre biturbo E220d 'SE' variant that model customers will choose, with a premium of around £2,500 necessary if you want to upgrade to sportier-looking 'AMG Line' trim. The base E200d starts at around £36,000. If you want the pokier 3.0-litre E400d 4MATIC+ diesel variant, you're looking at a starting price of around £53,000 for the only 'AMG Line' trimmed variant on offer. The standard specification is as complete as you'd have a right to expect for the prices being asked. All models feature a Garmin Map Pilot navigation system with a 8.4-inch display, Parktronic parking sensors with a reversing camera and a Park Pilot self-parking system. There's also leather upholstery with heated front seats, LED headlights and taillights, 64-colour selectable LED interior lighting, two-zone automatic climate control, a three-spoke multifunction steering wheel with dual touchpads, electrically folding mirrors and 17-inch wheels (or 18-inchers on the E400d). The 'AMG Line' models come with AMG exterior styling including unique bumpers and side skirts, larger 19-inch alloy wheels, perforated front brake discs, a three-spoke AMG steering wheel and Artico leather and Dynamica microfiber upholstery with a seat comfort package. The E400d model comes with Air Body Control multi-chamber air suspension as standard, as well as COMAND satellite navigation with 12.3-inch display and remote online services. Safety-wise, there's a 'Collision Prevention Assist Plus' autonomous emergency braking system, plus a 'Pre-Safe' anticipatory safety system (including 'Pre-Safe Sound', which helps prevent damage to hearing).
Cost of Ownership
For a car that performs as broad a remit as the E-Class, encompassing everything from German domestic market taxi fleets to family transport, company cars and all points in between, there's a pressing requirement for the car to turn in some great efficiency measures. To that end, Mercedes has worked hard to improve running costs this time round. The efficient 2.0-litre biturbo diesel engine in the volume E220d model makes all the difference. Whereas this variant's 2.1-litre 170bhp E220 CDI predecessor could only manage 53.3mpg on the combined cycle and 139g/km, this time round, the replacement E220d delivers 72.4mpg and 102g/km. Quite an improvement. If you go for the six cylinder E400d diesel, it's a similar story. The saloon version of that variant manages 48.7mpg and 154g/km- not bad for a 4WD high performance diesel full-suzed executive model. And otherwise? Well this model series is designed for the long haul. There's plenty of proof of that: Greek taxi driver Gregorios Sachinidis clocked up 2.9 million miles in his 1976 240D and though build quality took a bit of a dip with the W120 series range we had between 1995 and 2003, it's now better than ever with this tenth generation version. This car will easily out-last you, one reason why all-important residual values have traditionally been strong with diesel and lower-order petrol engines. Unless you do something silly like specify an overly bright colour scheme, you can expect to get over 60% of your initial purchase price back after three years.
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|Body Glass
|Rain sensor windscreen wipers
|Electric front/rear windows with one touch/anti pinch
|Polished aluminium upper window surround
|ABS with Brake Assist
|ESP with ASR
|Electronic parking brake
|Hill start assist
|Front brake callipers with mercedes benz lettering
|Adaptive brake system
|Active brake assist
|Silver brake callipers
|AirMATIC suspension
|Bluetooth interface for hands free telephone
|Driver Aids
|Speed sensitive power steering
|Hill hold assist
|Attention assist
|Active park assist with parktronic system
|Park assist pilot with front and rear park assist
|DYNAMIC SELECT with a choice of driving modes (ECO, Comfort, Sport, Sport+ and Individual)
|Driver Convenience
|Boot release from drivers seat
|Remote boot release
|Driver Information
|Analogue clock
|Multi function trip computer
|External temperature gauge
|Service indicator (ASSYST)
|Instrument cluster
|Smartphone integration with Apple CarPlay
|Touchpad with control wheel
|COMAND online HDD nav with linguatronic voice control
|Brake wear warning light
|Concierge service
|COMAND HDD navigation with 12.3" central display and 12.3" Cockpit display
|Driving Mirrors
|Electrically adjustable and heated door mirrors
|Embellishment Trims
|Open pore black ash wood centre console
|66 litre fuel tank
|Aerial integrated in rear window
|DAB Digital radio
|Media interface
|USB/aux input socket
|Steering wheel mounted audio controls
|Exterior Body Features
|Twin exhaust pipes
|Body colour door handles
|Body colour bumpers
|AMG bodystyling
|AMG front, rear apron and side skirts
|Radiator grille with integral star and 2 louvres in matt iridium silver
|AMG spoiler lip
|Chrome door pins
|Aluminium beltline and window surround
|AMG sports exhaust system
|Roof rails
|Exterior Lights
|LED daytime running lights
|LED tail lights
|Adaptive brake lights
|Interior Features
|Front cupholder
|Height/reach adjust steering wheel
|Multi function steering wheel
|Front and rear door pockets
|Front centre armrest with storage compartment
|Nappa leather upholstery
|Storage net in luggage compartment
|Black roof lining
|Sunglasses holder
|Bag hook in luggage compartment
|Sports pedals with stainless steel surfaces and rubber studs
|Storage compartment with 12V socket in centre console
|Steering wheel gearshift paddles
|3 spoke AMG steering wheel in Nappa leather
|Artico leather upper dash trim
|Cupholders in centre console
|Lockable/illuminated air conditioned glovebox
|AMG illuminated door sills
|Interior Lights
|Ambient Lighting
|Interior rear light/integral reading lights
|Interior lighting pack - E Class
|Mirror pack - E Class
|Seat comfort pack - E Class
|Driver/front passenger airbag
|Seatbelt warning
|'Childproof' rear door locks
|Seat occupancy sensor
|Warning triangle and first aid kit
|Tyre pressure monitoring system
|Drivers knee airbag
|3x3 point rear seatbelts
|Window airbags
|Pre-safe anticipatory safety system
|Driver and passenger side/thorax airbags
|Active bonnet
|Crash sensor
|Heated front seats
|Electric seat back adjustment
|Front seat back map pockets
|Adjustable front head restraints
|Auto Mercedes-Benz child seat recognition sensor
|Electric seat adjustment
|Adjustable rear head restraints
|Isofix rear child seat fastenings
|40/20/40 split folding rear seat
|Remote central locking
|Alarm system/interior protection/immobiliser
|Keyless Start
|Chrome surround electric key
|Automatic door locking
|Vanity Mirrors
|Sunvisors with illuminated vanity mirrors
|Wheels - Spare
|Tirefit sealant with electric air pump
Factory Fit Options
|Lane tracking pack - E Class
|AMG exterior carbon fibre pack 2 - E Class AMG
|AMG exterior carbon fibre pack 2 - E Class
|Night pack - E43 AMG
|Driving assistance plus pack - E Class when brought with Comand online
|Paint - Metallic
|Metallic - Obsidian black
|Metallic - Diamond silver
|Metallic - Iridium silver
|Metallic - Cavansite Blue
|Metallic - Selenite Grey
|Metallic - Kallaite green
|Paint - Solid
|Solid - Black
|Solid - Polar white
|Driver Convenience
|Closing aid for doors
|Exterior Body Features
|Metallic paint
|Solid paint
|Designo metallic paintwork
|Designo Magno Paint
|Radiator grille with integral star and 2 louvres in matt iridium silver with chrome trim
|Body Glass
|Tinted glass
|Privacy glass (to rear of B post)
|Driver Information
|Head up Display
|TFT display screen
|Wireless charging
|Driver Aids
|Speedtronic cruise control
|Driving Mirrors
|High gloss black door mirrors
|Paint - Special
|Designo metallic - Diamond white
|Designo metallic - Hyacinth red
|Designo magno - Selenite grey
|Designo metallic - Diamond white bright
|Red seat belts
|Electric folding towbar
|Trim - Leather
|Nappa leather - Black with red stitch
|Nappa leather - Hazelnut brown/black
|Nappa leather - Macchiato beige/black
|Embellishment Trims
|Aluminium trim
|Metal weave interior trim
|Open pore black ash wood trim
|AMG carbon fibre trim
|Auto dual-zone climate control system
|Thermotronic automatic climate control
|Wheels - Alloy
|20" AMG 5 twin spoke alloy wheels painted in high gloss black with high sheen finish
|20" AMG multi spoke alloy wheels painted in high gloss black with high sheen finish
|19" AMG 5 twin spoke alloy wheels in high gloss black with high sheen finish
|0 to 60 mph (secs)
|0 to 62 mph (secs)
|Engine Power - BHP
|Engine Power - KW
|Engine Power - PS
|Engine Power - RPM
|Engine Torque - LBS.FT
|Engine Torque - NM
|Engine Torque - RPM
|Top Speed
Call our Sales Advisors:
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text:
Delbert Jones has had a big get-together at his place, 28100 County Road 809, for the past 29 years. This will be the 30th Farm Days weekend, March 15-17, 2013.
Delbert Jones has had a big get-together at his place, 28100 County Road 809, for the past 29 years. This will be the 30th Farm Days weekend, March 15-17, 2013. "We started it to find out about the old ways from the old folks," said Jones, "and now we are the old folks teaching the younger ones." People start arriving Tuesday evening to start working their young horses and sometimes are able to put them together into bigger teams of four and eight before the week is over.
Farm Days is also a time to practice skills that aren't used much any more, such as forge work and tire shrinking for wagon wheels. "Jay Scott is real handy with a forge," said Jones. "I had no idea he knew blacksmithing the first time he came." Besides wheel shrinking and blacksmithing, there will be Dutch oven cooking. Norma Taylor is coming from Ft. Garland to be head cook. Pat Palmer of the Bent's Fort Chapter of the Santa Fe Trail Association will bring his Dutch oven, too, and also his friends.
Some people bring wagons to give rides, although you never know until you get there who will be at this year's event. There is no cost other than your own food: "If you want to eat, bring food," said Jones. That will be sandwich fixings for Friday and Saturday lunch, pot luck dishes for Saturday evening at 6 p.m., or something to cook in a Dutch oven. People will show you how to do it. Might be a good idea to bring your own pot.
Here are some of the events: horse-drawn farming, campfire cooking, forge work, horse shoeing, Dutch oven cooking, and Sunday morning 8 a.m. church services at the farm. Jones' biggest delight is to see people lined up to watch the farming down at the end of the field. There are usually people sitting on the porch, too.
Other things to bring with you are items for the pickin' and grinnin' session, such as guitars, banjos, harmonicas, anything for making music. "Don't forget your horses," said Jones. Your folding camp chair might not be a bad idea, either.
What: Farm Days
When: Friday, Saturday and Sunday, March 15,16,17 or as early as Tuesday if you want to work your horses
Where: 28100 Road 809, North La Junta (road leading to Gun Club north of canal)
Why: See what it was really like in frontier days.


text:
WAHS Podcast #110 Jaime Tardy EventualMillionaire.com
This post may include affiliate links or compensated content. Click here for our disclosure policy
This week I interview Jaime Tardy of EventualMillionaire.com about her road to work-at-home success and her tips for others who want to work at home.
If you'd like to download any episode you'll notice a new "Download MP3" below the player. You can get the podcasts through iTunes as well.
Listen here:
You can also subscribe through iTunes.
Resources Mentioned On the Show
Leslie Truex is an ideaphoric writer, speaker, entrepreneur, social worker and mom trying to do it all from the comfort of her home. Since 1998, she's been helping others create careers they love by providing work-at-home information and resources through Work-At-Home Success.
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text:
Linked by David Adams on Tue 3rd Aug 2010 16:38 UTC, submitted by HAL2001
An emergency out-of-band update for patching the critical LNK vulnerability has been released by Microsoft. "The vulnerability exists because Windows incorrectly parses shortcuts in such a way that malicious code may be executed when the operating system displays the icon of a malicious shortcut file," it says in the security bulletin.
And of course...
by Quietleaf on Tue 3rd Aug 2010 22:09 UTC
RE: And of course...
by fredb1974 on Wed 4th Aug 2010 05:40 UTC in reply to "And of course..."
RE[2]: And of course...
by oomingmak on Wed 4th Aug 2010 21:26 UTC in reply to "RE: And of course..."
"Even if I think Win2K is one of the better Windows OS, it is long dead for support."
Extended support for Windows 2000 ceased only 3 weeks ago.
It's typical, loads of trivial / minor updates over the last few months and then as soon as Windows 2000 support ends a massively critical issue like this comes to light.


text:
LocationKingston NH
146 Route 125
Kingston, NH 03848
Used 2018 Forest River RV Sunseeker 3010DS
The Forest River Sunseeker 3010DS offers two slide outs providing a wide open living space.
As you enter this class C motorhome, to your left is the kitchen. It features a counter space with a flip down counter extension, overhead cabinets, double kitchen sink, three burner stove with overhead microwave, refrigerator, or you can choose an optional four-door refrigerator, and pantry.
Opposite the kitchen, a slide out has a spacious u-shaped dinette, or you can choose an optional dream dinette, sofa with overhead cabinet storage running the width of the slide, or in place of the sofa you can choose optional recliners.
As you continue toward the back of the motor home, there is a split bathroom with a shower on one side and a private toilet area with overhead cabinets, a sink with extended vanity and medicine cabinet. The rear of the Sunseeker 3010DS offer a private bedroom. The queen size bed is within a slide and includes one nightstand. Across from the bed, the wall contains double wardrobes with linen storage and space for an optional TV between them.
Back at the front, the area over the cab comes standard with storage and a 60" x 80" bunk, or you may choose optional cabinets with a 42" TV or optional 32" TV with twin beds.
Enjoy watching TV at the optional outside TV and so much more!
Stock# 28736X
Chassis: Ford
Exterior Color:
Interior Color:
|0 ft
|Ext Width
|8 ft 5 in
|Ext Height
|11 ft 3 in
|Int Height
|7 ft
|Interior Color
|Exterior Color
|Hitch Weight
|7500 lbs
|Gross Weight
|14500 lbs
|Dry Weight
|12400 lbs
|Cargo Weight
|2100 lbs
|Fresh Water Capacity
|44 gals
|Grey Water Capacity
|39 gals
|Black Water Capacity
|39 gals
|Furnace BTU
|30000 btu
|Fuel Type
Scan this QR code with your smartphone to save this page and have mobile access to this unit's information.
In 1996, Forest River founder Peter Liegl had a vision. He foresaw an RV company dedicated to helping people experience the joy of the outdoors by building better recreational products. Today that vision is a reality.
Continually growing, Forest River operates multiple manufacturing facilities throughout the midwest and west coast. Our large production capacity enables us to fill our customers' orders promptly without cutting corners or rushing through production procedures. This ensures that each Forest River product is conscientiously built and undergoes thorough, detailed inspection before it's shipped to the customer.
*All calculated monthly payments are an estimate for qualified buyers only and do not constitute a commitment that financing or a specific interest rate or term is available. Financing terms may not be available in all Campers Inn locations. Campers Inn RV Sales is not responsible for any misprints, typos, or errors found in our website pages. Any price listed excludes sales tax, registration tags, and delivery fees. Manufacturer pictures, specifications, and features may be used in place of actual inventory in stock on our lot. Please contact us for availability as our inventory changes rapidly.


text:
Debka File reports that the Russians have entered the Iraq diplomatic picture with a proposal, devised by Putin and carried to Saddam last week by former Foreign Minister Yevgeny Primakov. Gerhard Schroeder took a one-day trip to Moscow on Wednesday; Debka says it was to confer with Putin about the Russian proposal.
Check out Debka's article for details of the alleged plan; basically, there would be an internationally-supervised one year transition in which Saddam and his Baath party would leave power and elections would be arranged. Saddam would keep his wealth and would continue, despite some vague restrictions on his activities, to be a player in Iraq.
The plan is an obvious non-starter for the United States, but Debka says that "this diplomatic flurry has encouraged Saddam Hussein to believe he has between two and three weeks to play with before deciding which way to jump to survive."
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"Proclaim Liberty throughout All the land unto All the Inhabitants Thereof." Inscription on the Liberty Bell


text:
GLENDALE, Ariz. (AP) - Freshman Kemba Walker scored 23 points as Connecticut held off Missouri 82-75 on Saturday to earn a trip to the Final Four and extend the Big East's dominance of the NCAA tournament.
The top-seeded Huskies blew an early 11-point lead but survived against the frenetic third-seeded Tigers, who were denied their first Final Four berth.
A.J. Price added 18 points for the Huskies (31-4), who clinched the victory by going 10 for 10 from the line in the final 1:02. They're still in the hunt for their third national title - the first two went through regionals in Phoenix in 1999 and 2004.
Leo Lyons and Matt Lawrence each had 13 points for Missouri (31-7), which overcame an early 13-2 deficit but couldn't match the muscular Huskies on the boards.
Copyright 2009 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.


text:
Pope Benedict expressed hope for progress at the upcoming international peace conference in Annapolis, Md., saying Palestinians and Israelis must find a way to reach a "just and definitive solution."
The pope endorsed the U.S. bishops' call for today's "day of prayer" for the success of the conference. He said prayers were needed so that negotiators are granted the wisdom and courage to make real steps toward peace.
The pope said the Palestinian-Israeli conflict "for 60 years has been bloodying the Holy Land, causing "so many tears and so much suffering among the two peoples."
The pope made the remarks Sunday on the steps of St. Peter's Basilica at the end of a Mass that he concelebrated with 23 new cardinals.
In a recent letter, Chicago Cardinal Francis E. George, president of the U.S. Conference of Catholic Bishops, urged U.S. bishops to call parishes and individuals to pray for peace, especially on the Sunday before the peace conference.
The U.S.-sponsored conference opens on Tuesday, and participants include representatives from a number of Arab states.


text:
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text:
First Look: Smokey Bones
Orlando-based Darden Restaurants created the original brand, but after selling the chain to Boca Raton-based Sun Capital Partners earlier this year, the new owners are unveiling a new look and a new philosophy for the barbecue chain. The Smokey Bones at 303 N. Alafaya Trail in Waterford Lakes is the first location to show off the new look. New signs feature an updated logo sporting a flame inside the "O" in "Bones" and an altered name.
Miriam Lorenzi
Copyright © 2018, Orlando Sentinel


text:
The Adamses have earmarked their two lots off Northwest Seventh Street for the health clinic, but needed the small parcel of land to meet a zoning requirement.
Carolyn Adams raised her hands over her head with joy after the Ocala City Council voted unanimously Tuesday to waive development fees and donate a tiny piece of land on Ocala's west side that will allow the proposed Estella Byrd Whitman Wellness and Resource Center to go forward.
The 50-feet-wide by 200-feet-deep city-owned lot, which is assessed at $2,675, lies just west of land owned by Carolyn and Arthur Adams. The Adamses have earmarked their two lots off Northwest 7th Street for the health clinic, but needed the small parcel of land to meet the minimum 30,000-square-foot zoning requirement.
The property now needs to be rezoned to R-3, multi-family residential, and be granted a special exception. The City Council will introduce the rezoning ordinance on Sept. 3 and take final action on Sept. 17. A request will then go to the city's Board of Adjustment on Oct. 21 for consideration as a special exception.
The fee waivers will not exceed $5,000.
After expressing her thanks, Carolyn Adams said they have partnered with the Heart of Florida to develop the clinic. She said it is anticipated that more than 3,000 people will be seen at the facility in the first year.
The Adamses' dream of opening a health clinic to serve west Ocala's residents has had its ups and downs, with personal health issues slowing their progress, so the council's vote was a welcomed leap forward.
Others are helping as well.
SummerGlen has donated a modular building for the clinic.
"The building is more than adequate," Arthur Adams told City Council members. "We feel that building alone will change everything around it."
He said he and his wife have turned down donations in the past, when the clinic's future looked uncertain.
"It's now a reality," he said.
In other business Tuesday, the City Council:
* Denied an ordinance to rezone property at the northwest corner of the intersection of Southeast 17th Street and Southeast 22nd Avenue that would allow two offices to be built. Neighbors in the area opposed the zoning change fearing additional traffic would impact their neighborhood.
* Approved the final shopping center plan for Pep Boys on .96 acres of land at 2170 N.E. 49th Court, just east of the Arby's restaurant off East Silver Springs Boulevard.
* Approved for staff to buy a synthetic ice rink with special taxing district funds. The rink will be used downtown during the holiday season. The total start-up cost, which includes the rink, a skate sharpener kit and a shed for skate house, is $38,241.
* Set the date for the International Association of Firefighters Local 2135 impasse hearing for noon Sept. 30.
* Approved spending $160,158 to replace two police cars and refurbish a fire/rescue truck.
One marked police car was totaled in a motor vehicle crash. An unmarked police vehicle caught fire and was a total loss. A fire/rescue truck also caught fire and is being refurbished.
* Approved an inter-local agreement with Marion County for phasing in the lower distribution rates for the first and second local option gas taxes.
Contact Susan Latham Carr at 352-867-4156 or email@example.com.


text:
This is the story of Gato and Alex, two Salvadorans who as children became refugees from America's war in their homeland only to become rivals in America's gang war on the streets of Los Angeles. When these two homeboys finally turned their lives toward peace, there was no safe place for them. They were among the New Untouchables, the supposedly incorrigible "superpredators," whose specter justified the war on gangs that has become the worst police scandal in Los Angeles history.
As a little boy, Gato ("the cat"), who got his eventual street name because of his feline eyes and agility, saw his father shot in the head by a death squad in his front yard in the San Salvador barrio of Modelo. The shooters came in a car with tinted windows and left no explanation. Gato kept a chain of Our Lady given him by his father, which became his only link to his boyhood, because the war made refugees of his mother, his brother and himself. Along with tens of thousands of Salvadorans in the eighties, Gato landed in the Pico-Union immigrant barrio under the corporate towers of LA, now one of the densest urban neighborhoods in America.
As a schoolboy in LA, Gato had an initial distaste for the cholos, the gangbangers and dropouts hanging on the corner. He wanted to get a job and fulfill the traditional immigrant aspiration. It was not to be. Someone from a nearby gang called him a chuntero–an untranslatable putdown of immigrants–and ripped off the chain of Our Lady. Gato wanted to retrieve his father's chain on his own, but his new friends convinced him he required protection–that he needed to belong to a "neighborhood" with "homies" of his own, who would back him up in his quest for the chain. So he was "jumped into" (hazed and initiated into) the 18th Street Gang, then mainly composed of Mexican immigrants. To assert his own identity, Gato tattooed "El Salvador" in big block letters on his chest, larger than the 18th Street symbols. His Mexican homies objected at first, but 18th Street had started to incorporate large numbers of Salvadorans. The new immigrants claimed turf and identity in a hostile new world, escaping from one war zone in El Salvador to another one in America.
It may be impossible to explain the ensuing phase of Gato's life to anyone safely distant from the cycles of urban violence. The superpredator theory is popular; it attributes violence to the genes, for which there is no cure but the superior violence of the state. To locate gang violence in underlying social factors has been discredited by both Republicans and New Democrats. But neither stern punishment nor exhortations to personal responsibility have prevented the violence.
A better way to look at gang violence is through the mirror, as an underclass mimicry of institutional violence, including state, corporate and entertainment violence. Nation-states, including our own, frequently inflict savage punishment to project power and preserve reputation. Not to do so is thought to invite aggression. We engage in arms races and compete to control resources like oil, while gangs assemble weapons to control the drug underground. We fight over flags. They fight over colors. They are entranced by films about Italian, Jewish and Irish gangsters, and the new gangs emulate those movies in the belief that it is the American way. So there is a certain logic to the madness that Gato began to display.


text:
Sunday, March 29, 2009
Sponge cake
So we're still getting settled in the new house. We're about half unpacked, and still have to go back and clean and get one or two more loads from the old house tomorrow. I wish we were done and settled in! And life could go back to normal. My sister Dana is here visiting, and we had a fun day and ended it with pizza. I've already written about pizza a ton of times, but we whipped up this cake for dessert. It was just what I wanted, light and airy and soft. I did overcook mine by a few minutes because we might have been a little distracted watching 'Chopped', but it was delicious anyway. We served ours with caramel and chocolate sauces I had in the fridge, but it would be fine on its own, or with whipped cream, or whatever you have around. Maybe a fruit sauce. Go nuts.
Sponge cake
From the Joy of Cooking, made gluten-free
zest from 1 lemon
1 c sugar
5 eggs, separated
1/4 c boiling water
1 T lemon juice
1 c rice flour mix
1/2 t xanthan gum
2 t baking powder
pinch salt
Preheat oven to 350. Mix zest and sugar, rubbing between your fingers so the zest releases a little of it's oils into the sugar and it's all good and lemony. Beat in the egg yolks, then slowly add the water, while stirring, then the lemon juice. Mix together the flour mix, xanthan gum, and baking powder, then stir into the yolk mix. Whip the whites until they hold stiff peaks (but aren't dry), then fold into the yolk mixture. Pour batter into a tube pan and bake 35-40 minutes, until lightly browned on the top. Mine got a little too dark, I'm still getting the hang of my oven. Invert pan as soon as you take the pan out of the oven and let cool completely, then remove from the pan onto a plate.
12 comments:
I can't remember the last time I ate that... thank you for the recipe, it looks great!ReplyDelete
My waistline is really wishing you'd stop posting such yummy recipes and pictures. Good thing it's marathon training time. I made this with a lime as I didn't have any lemons...so good.ReplyDelete
I was just thinking about sponge cake the other day. Yours looks georgeous as always.ReplyDelete
Thanks for the recipe and hope your unpacking goes quickly!!
Wow, just realized I haven't had a sponge cake in almost four years!!! Drooling over the pic and can't wait to try this recipe!!! Thanks for sharing :)ReplyDelete
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Manchester aldermen calls for another's ouster from subcommitteeBy TED SIEFER
New Hampshire Union Leader
November 19. 2012 11:54PM
MANCHESTER - Things got heated at an aldermen's subcommittee meeting on Monday, with its chairman calling for the removal of another member from the panel.
The incident arose when Alderman Joe Kelly Levasseur wanted to say something at a meeting of the Human Resources/Insurance Committee. Alderman William Shea, the chairman of the committee, felt that he had not recognized Levasseur before he began speaking.
"You will recognize the chair," Shea told Levasseur.
"I'm going to speak anyway. I have to refute something," Levasseur said, indicating that he had raised his hand to speak.
The issue was one that Levasseur has been passionate about: the salary of the welfare commissioner. Specifically, Levasseur has railed against the salary of the current office holder, Paul Martineau, who gets $113,000.
Shea called upon City Clerk Matthew Normand to summon a police officer. The City Hall security guard was standing by.
Levasseur said he had said his piece and would remain quiet for the duration of the discussion, which he did.
After a few tense moments, Alderman Ron Ludwig continued discussing the salary of the welfare post.
The aldermen did manage to make progress on the issue, after all. The assistant city solicitor determined that there were conflicting ordinances concerning how the welfare commissioner post is classified. The position is the only elected office in the city that is included in the Yarger Decker pay system of mandated annual raises.
Members of the committee were supportive of changing the ordinances to establish a set salary for the commissioner post, but first they asked the city's human resources director to come up with an estimate for such a salary.


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Serve with a fresh fruit salad.
The Italian dressing is the perfect base for this delicious low-fat, low-sodium chicken stir-fry. And in addition to providing color, crunch and flavor, the vegetables also provide vitamin A.
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Wellspring: Cori Terry & Dancers, a West Michigan professional contemporary dance company, performs its annual "Spring Concert of Dance: PULL" Saturday at Sturges-Young Auditorium.
Presented by Sturgis Council of the Arts, the show is described as an athletic work that is complex, expressive and powerful.
The evening's performance will offer elements of dynamic relationships among six dancers consisting of interweaving duets and rhythmic interplay, complemented by musical contributions from Nils Frahm, contemporary classical Berlin composer and pianist.
As Southwest Michigan's only professional modern dance company, this troupe has performed in many cities, including New York City, Chicago, Detroit and Grand Rapids, and has received acclaim by the critics who call Wellspring's work, "dramatic, impassioned, seamless, compelling, exuberant and life-affirming."
Cori Terry, Wellspring founder and artistic director, was born in Brooklyn, N.Y., where she attended the State University of New York at Stony Brook before completing her dance training in New York City.
Terry then joined the Erick Hawkins Dance Company in 1974 and spent several years performing and teaching in major cities throughout the U.S. and Europe before moving in 1980 to Kalamazoo. There, she became an artist-in-residence at Western Michigan University.
Founding the Wellspring/Cori Terry & Dancers in 1981, Terry and her troupe have gone on to achieve numerous awards for outstanding work in dance during the three-decade span.


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Team GB London 2012 kit
Forget going for gold. Team GB will be decked out in indigo as they take to the track and field for the London 2012 Olympic games.
Inspired by the Union Jack flag, the Olympic and Paralympic sportswear will feature predominately blue hues paired with red footwear as they compete across the summer.
Designed by Beatle offspring Stella McCartney in partnership with sponsors Adidas, over 900 British athletes will be kitted out with a total of approximately 175,000 items of clothing from the range during the games.
"All eyes will be on the British athletes when they take the stage at the Games," said Adidas UK Marketing Director Nick Craggs.
"We wanted to ensure that they would be the best equipped team through a combination of leading technologies including PowerWEB and Climacool and a unified and striking team identity."
So what's the rough verdict on the kit? While the public seem a little sceptical on the actual "Britishness" of the clothing, it's garnered unanimous praise from the athletes themselves.
"It is very blue and that is nice and subtle but, at the same time, it does what it needs to do," BMX cyclist Shanaze Reade told BBC Sport.
"You can often blend in with French wearing red, white and blue but this is completely on its own and makes us feel very British. As females it is all about what it looks like and if you feel good it makes us perform even better."
110 metre hurdler Will Sharman was equally chuffed, noting that the kit was functional as well as fashionable:
"It needs to be lightweight, which it is, it needs to be aerodynamic and it is. There is no flapping about so, from a performance perspective, it's exactly what we were looking for. The colours are different but it's definitely British. I get excited putting it on. It has the Olympic rings on and that gives you pride."
So what do you think? Will you be sprinting down to your local sportswear dealer to get a piece of McCartney's Olympic designs, or has one of the UK's leading fashion designers missed out on a medal this year? Let us know what you think in the comments section below!
IMAGES: Press Association