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EPS energy absorbing foam for added protection. Easily installs with LATCH clips.Stroller dimensions: 30"H x 17.75"W x 21D. Stroller weight: 38.9 lbs. Stroller maximum weight capacity: 50 lbs. Infant car seat dimensions: 23.62"H x 34.65"W x 42.13D. Rear-facing car seat maximum weight & height capacity: 5 to 30 lbs. The item "New Baby Trend EZ Ride 5 Travel System Hello Kitty Expressions Child Stroller" is in sale since Monday, October 23, 2017. This item is in the category "Baby\Strollers & Accessories\Strollers".
The seller is "gloworks03" and is located in Los Angeles, California. This item can be shipped to United States.


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Commitment to our community…
It has always been our belief that having a festival of this size, with this many people, is a perfect opportunity to raise awareness and support for our less fortunate.
Since our first festival, 12 years ago we have allowed no less than four organizations to set up at the fest to raise awareness and funds to help their cause. By 2017 we were hosting seven organizations in our " Storyville Tent" to confront homelessness, drug abuse, mental health, feeding the hungry and more.
Our most passionate commitment has been to fight the worldwide menace that is cancer. Since 2007 we are proud to say that we have raised over a quarter of a million dollars with our "Stickey Finger Bike Run". And in 2017 we started the "GSB-SB Hospital Cancer Fund", where Great South Bay donates $1 from every ticket purchased.
We are all residents of one world!
We have all been impacted by setbacks in health or quality of life, either personally or from family or friends.
Please stop by and say hi.
Jim Faith
Long Island Cares:
Great South Bay is proud to partner with Long Island Cares, the legendary Harry Chapin Food Bank, who's mission is to bring together all available resources for the benefit of the hungry, and to supply emergency food where and when it is needed
Help us feed the less fortunate … it's easy…
Bring a can of food or a non-perishable item. LI Cares will be on site to collect and distribute.
Long Island Music Hall of Fame
After a decade of hard work by a group of well meaning volunteers, the Long Island Music Hall of Fame will finally have a brick and mortar museum home, to display the rich music history that was created by so many artists and music business representatives that hail from this island.
The Great South Bay Music Fest supports the endeavors of the Long Island Music Hall of Fame and invites you to visit their booth during the festival. Buy a hat, a tee-shirt or just make a donation and help support this worthy cause.
Suffolk Action For Empowering Resiliency (SAFER)
SAFER provides resources on community mental health agencies and educational materials for parents and families.
Maureen's Haven Homeless Outreach Program
Provides shelter and compassionate services to the homeless on Long Island's East End
Hope Children's Fund:
To provide safety, food, clothing, health care, education and the means for children and young adults in our care to create a productive and successful future for themselves.
Hope House:
To provide compassionate, comprehensive and competent care for the poor, the marginal and the wounded among us.
Boots to Blues:
We want to help veterans who struggle with transitioning back into civilian life as well as depression and PTSD. Getting veterans shows and giving them resources to allow them to succeed is our number one goal.

subset: commoncrawl


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I have thought about this for a week now and I have decided I will not taint the glory that is this image with the fumbling words of an amateur blogger. I will explain though what you are seeing.
I sent my guys to go recover an inoperable trailer belonging to another unit. I asked for pictures of the recovery operation. This is what they sent me:


text: When Special Care Is Needed: The Special Needs Trust A special needs trust helps care for a special needs child when you're gone. Share | Have A Question About This Topic? Name Email Address Question Thank you! Oops! Related Contents Four Steps to Valuing an Estate Determining the value of your estate, or for someone who has passed away, can be a complex undertaking. Yours, Mine and Ours: Estate Strategies for Second Marriages Second marriages are a trigger event to revisit any existing estate strategies. Four Reasons Millennials Need an Estate Strategy Estate strategies for millennials may sound like less of a concern than retirement, but young adults should prepare now.


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Find Hostels all over the World
Infohostels All Travel News Listed.
Feast of San Gennaro.
Every year from the 19th until the 25th of September in New York is celebrated First it started back in 1926 on 19th of September by newly arrived immigrants from Naples, which was a traditional celebration in Italy, Naples for Saint Gennaro, who was martyred for the faith in 305 A.D. The immigrants were settled along Mulberry Street in the area, where are all Italians living in NY city.
Every year there are held two parades, both for San Gennaro beginning at Most Precious Blood ...
Londons restaurant festivalOctober cool festival
DESTINATIONS in London, England
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Looking for delicious festival in London in cool October? There is a citywide celebration of eating and champion of the best designed restaurant. Starting from bistros to Michelin-starred institutions. Its all about trying new places and to encourage diners. If you want to take a part in this delicious adventure and register your restaurant or b...
Senegal, Africa popular destinationVibrant and lively capital Dakar
DESTINATIONS in Dakar, Senegal
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Senegal is located in West Africa, one of the most popular destinations in Africa, with its vibrant and lively capital Dakar, it has a very rich culture, famous for its nightlife and colorful markets. It's Senegal's largest city, also country's economic center. In Dakar there are many important industries running, like fish canning and oil refin...
Soviet Yerevan Tour!Envoy Tours Armenia
HOSTELS NEWS in Yerevan, Armenia
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Ever wondered how life was during the Soviet era? What the differences were from then to now? Wish you could go back in time to deepen your experience and understanding of the culture and history while you are in Yerevan? Well, time travel is now possible, courtesy of Envoy Tours and the new Soviet Yerevan Tour! A fun and revealing tour that ...
Diwali in LondonThe Festival of Lights
CITY LIVE in London, England
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Every single year in London on October Trafalgar Square hosts Diwali on the Square, Diwali, the Festival of Lights, is celebrated by communities across London. The festival attracts thousands of people from all the central London, is on 26 October , but Diwali on the Square takes place on 16 October. The magical event transforms the square in amaz...
Castelli Romani wines RomeCastelli Romani Region
CITY LIVE in Rome, Italy
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When Summer's last month August has passed by, everyone gets tired and even a bit sad. All holidays we have lived already, and comes that nostalgic feeling that now only new mountains to clime and new things to do, even if we are So not ready for It. But Rome never stops to throw new things to do and to enjoy. So annually first week of October, ver...
Bustling capital cityManilas modern city center
DESTINATIONS in Manila, Philippines
[ Book Hostels in Manila ]
Very international getaway Manila city in Philippines, laid back, casual, corrupt, shambolic, earnest and much more to describe it. It's one of the biggest metropolis,which each year get bigger and bigger, for the population and also for the size, because of many people Manila had a very nice walled traditional center, which was mostly wiped dur...
Enthusiasm, energy and creativityBarcelona, the day of the Mercè
EVENTS in Barcelona, Spain
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Every year,around the 24th of September, Barcelona celebrates its most important fest, the day of the Mercè, this year starting on the 22nd of September untill the 25th.Words can hardly describe the brimming enthusiasm,the energy and the creativity that animates the city for one week. Even if has born, and still preserves a very strong popular ...
Beautiful PanamaAbundance of wildlife
DESTINATIONS in La Cruz, Costa Rica
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Beautiful Panama is South of Costa Rica and north of Colombia, allowing passage from the Caribbean. Panama has a mountains in the west and a low range on the coast. In fact is the only city in the world with rain tropical forest protected within city limits. It's hard to imagine any other metropolitan city with so many great beaches. Crowds of t...
Choco ViennaFinest chocolatiers
CITY LIVE in Vienna, Austria
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Vienna is one of the most beautiful cities in Europe, with its mountains and amazing cuisine. Its charm is one of you, that glide so effortlessly between how it was hundreds of years ago and how its now. It's something so special about it, that you can recognize it very easily, huge imperial palaces and bombastic baroque interiors, many museums and...
Rugby World Cup 2011The center of New Zeland , Wellington
EVENTS in Wellington, New Zealand
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Right in the center of New Zeland, new capital Wellington stands proudly. The capital is surrounded by hills and coastline, population is about 370,000. But that's not it, Wellington is a home to Te Papa, making the city a culture center. New Zeland's Symphony Orcherstra, Museum of New Zeland and national treasures birthplace, like Treaty of Waita...
Best travel destinations in the worldGoa in India
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Goa in India, is one of the best travel destinations in the world. Goa is very famous for its long stretch of beaches, it's between Western Ghats and the Arabian sea. Favorite destinations for tourists who prefer to travel in wintertime but most tourists visit Goa for its endless selection of sandy beaches and coastal attractions Back in 60's the...
TorontoBiggest city in Canada
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Toronto is the, it homes more than 5,7 million Canadians. The city was founded back in 1793 by the English because of the protected harbor, countless rivers, wild forests and fresh water resorts in its territory. Toronto residents have more university educations than in any other country in the world. Its also the biggest financial center in all ...
International Olympic CommitteeRome , for the 2020 Summer Olympics
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On Friday, 3th of September, the International Olympic Committee , IOC, finally announced the six host countries for the 2020 Summer Olympics. They had to have decide as the deadline was expired. The 2020 Olympics will be held between July 15 and August 31 in 2020. So the cities who have applied for a chance to host the Olympic Games 2020 are Ba...
Azerbaijan Baku, very lively cityDynamic boom town
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Azerbaijan fascinates with its ancient historical empires, the 60% of the land is covered by mountains. The country has been associate by a long time with Asia and the Middle East. It's considered to be similar to the CIS country Georgia, which now is a part of Europe. Its located on the western edge of the Caspian Sea, unfortunately this nice g...
Castelli Romani wines,Marino Roma
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When Summer's last month August has passed by, everyone gets tired and even a bit sad. All holidays we have lived already, and comes that nostalgic feeling that now only new mountains to clime and new things to do, even if we are So not ready for It. But Rome never stops to throw new things to do and to enjoy. So annually first week of October, ver...
Trinidad in CubaHot sleepy town
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Trinidad is one of the most visited towns in Cuba with its special atmosphere and part of its intrinsic beauty, which is located in the central province of Sancti Espiritus. Trinidad has a charm and colonial atmosphere that doesn't compare to anything in the world. Its unique uneven cobbled streets, plazas, churches makes it so warm and welcomi...
The Grape Throwing FestivalMallorca, 15th of September until 26th
EVENTS in Mallorca, Spain
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Have you ever heard about people throwing grapes at each other? No, its not an aggressive event, it's all for fun, The Grape Throwing Festival in Mallorca, which takes a place at the last weekend on September annually. In the Mallorca island in the town called Binnissalem. Spanish people running and getting ready the rocket to go off...thousand ...
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The Maytag's are a Des Moines-based band, heavily influenced by their soulful Midwest roots. Dustin Smith (lead vocalist) and Andy Poppen (trumpeter) are both members of the band and talked with me a few weeks ago about living and creating in the Midwest. Enjoy!
On living and creating in the Midwest for New York City.
Dustin: The biggest thing that I tell people is that in New York you feel bound my different people's expectations. Here in Des Moines, it's a wide open canvas where you have space to find your voice.
Andy: I think there's a sincerity that comes with a Midwest upbringing and that honesty and simplicity lends itself to creating good art. In New York, the guy sitting next to you on the subway is working on a project and chances are someone else is already doing what you want do. There are clear cut rules and clear standards out there, but in Des Moines we can create within our own context. We can do exactly what we want to do and perhaps, become successful in a way that would be more restricted in a larger city.
On having a Midwest sound.
Dustin: When we first started the Maytag's, I was very aggressive about following in the footsteps of the Alabama Shakes. Their sound and style resonated hard with me because it was drawing from so many different elements of music. We ended up going to Nashville and recording in the same studio that they did and even that studio had this undefinable sense of are you rock, are you country, are you soul, or are you blues?
Our process is very unforced and while we definitely push towards recording and creating in a particular style, it's all a product of the places we call home. We're not intentionally trying to create a Midwest sound.
On how they describe the sound of the Maytag's.
Andy: Even though some people want to put us in the "soul music" box, we steer clear of that if we can.
Dustin: I describe our sound as "soulful." I think that soulful and soul music are two very different things. Stylistically, we come from a lot of genres and rock n roll is maybe the easiest way to sum it up to people when they ask about our genre.
On living in Des Moines
Dustin: When I first moved back to Des Moines, I was thinking it'd be short term. I was over New York and was thinking about moving to Portland or San Francisco, but being back here changed my mind. I fell in love with that sense of pride and community that is so prominent here. As we tour more and more, it's nice having Des Moines as our home base.
Andy: I think idea that there are certain locations where music happens and certain places where it doesn't happen isn't true anymore. The only thing you need to make good music is an environment that inspires you and while for many, many people that means New York, we've found you can find that inspiration here in Des Moines.
Dustin: There are people here that are pushing the music scene forward, both Amedeo Rossi and Jill Haverkamp are doing this and providing musicians with platforms for them to step onto.
But while the city brings me joy, one thing it lacks is infrastructure. There are people investing in the scene, but it's not comparable to Nashville or New York City. When you're getting your feet wet in Nashville, it's easy to quickly connect to publicists and management, but we don't have that pipeline here. But I'm okay with being a force to help build that infrastructure and to help future generations of musicians find their footing.
Andy: Speaking from personal experience, I know that a lot of different bands are hungry for that infrastructure. It can be hard to know what to do without people in the industry who can advise you. Otherwise i's all trial and error.
Dustin: As our population grows, it's only natural that more venues will open and more festivals will come here. It's really just a matter of time until Des Moines has that infrastructure.
Also I don't know man, but as of late there are things happening here that make me think we're getting to closer to having our own sound in Des Moines. I just feel like we're getting close to having that here. That excites me!
In a previous interview you said wanted your music to help people "feel human." Can you talk about that some more?
Dustin: It's kind of like my motto. It's about creating a sense of honesty as a band. I enjoy surrounding myself with people and musicians who come from a very honest place and I want to be able to give people that honesty through my music, whether it's just a song or through a one hour performance.
Andy: Music is still very intimate and it's one of the few things where you can still get to have an emotional connection with the person creating it. All we're doing as a band is saying, "This is the music we really like and if you like it, come have a moment with us. And maybe even gain a piece of yourself."
On community and having a home base.
Andy: The only we can justify going out to tour is having this community and audience back here at home. It's hard being on the road and trying to make an impression on someone who doesn't know you or your music. The community here keeps us going!
Dustin: Like I said earlier, in other cities there are these platforms that have already been built for artists but as a band in Des Moines, we've been building a platform of our own to stand on. Our goal for the first EP was to build a platform that we could work off of and when that happened, it made it so much easier to make things happen outside of Des Moines.
Andy: Within the last month of releasing the record, it's been a lot easier. Now we want to work with this platform we've built here and try to build it further in other places. But it can only happen because of Des Moines because if people hadn't shown interest here the platform would've never been built to begin with. We love Des Moines.


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You can do itMar 9th, 2015 Posted in Accepting Change | no comment »
Even when you feel down and out, you can do it, and you can do it well!
Do not give up on things; see things through in life's adventures and challenges.
My dad used to tell me, " Keep a stiff upper lip when it is hard to because you want to build strength." Even in weak times I think of what dad said.
"Sometimes you have to buck up," I told my children in times of tears, sadness or distress, and they still giggle when they say it to each other at family gatherings. But the stiff upper lip or the buck up sayings can help in troubled times. Be strong, be centered and never give up.


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Matthew 26:26-30 Revised Standard Version (RSV)
The Institution of the Lord's Supper
26 Now as they were eating, Jesus took bread, and blessed, and broke it, and gave it to the disciples and said, "Take, eat; this is my body." 27 And he took a cup, and when he had given thanks he gave it to them, saying, "Drink of it, all of you; 28 for this is my blood of the[a] covenant, which is poured out for many for the forgiveness of sins. 29 I tell you I shall not drink again of this fruit of the vine until that day when I drink it new with you in my Father's kingdom."
Peter's Denial Foretold
30 And when they had sung a hymn, they went out to the Mount of Olives.
Revised Standard Version (RSV)
Revised Standard Version of the Bible, copyright © 1946, 1952, and 1971 the Division of Christian Education of the National Council of the Churches of Christ in the United States of America. Used by permission. All rights reserved.
You'll get this book and many others when you join Bible Gateway Plus. Learn more


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For a confidential discussion please contact Natalie Lightfoot directly:
email@example.com | 0203 86 19185


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Plant Profiles
The Best Season Ever: Mature Standards of Bald Cypress
Hardy, durable, stylish standards are always welcome, especially where typical mild-climate standards of bay and myrtle aren't hardy. About eight years ago, I commissioned a pair of large-scale standards formed by grafting a dwarf cultivar of bald cypress, Taxodium distichum 'Cody's Feathers', atop four-foot trunks of the straight speces.
Now, here they are, each a triumph eight feet high.
Every few years, I've pruned the canopy for shape, but the natural bushyness and density of this dwarf cultivar has done most of the work. I also provided a rebar stake to keep the young trunks securely upright while these tap-rooted trees worked on their deep anchoring.
Now, the canopy of each of the standards is a four-to-five-foot sphere. Below, the east-most one provides a dense green backdrop to the bright foliage of variegated rose-of-sharon.
Below, the view toward the standards from the other direction.
Because the grafting was unusually high by North American standards, the canopies are at eye level. They permit just tantalizing glimpses of what's on their other side, but are high enough above the ground to still permit all kinds of underplanting. A pair of potted variegated soft agaves have become striking no-care accents during the warm months: They thrive in heat and drought, but also welcome summer's occasional drenching rains. And the comparatively-modest canopies of these bald cypresses ensure that sun still reaches them.
Here's how to grow standards of Taxodium distichum 'Cody's Feathers', plus pictures of their remarkable blue cones.
Here's a look at the exciting fall foliage of bald cypresses, as well as how diminutive these trees were just seven years ago.


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Wednesday, May 24, 2017
Sushi Splurge
It's not often that I get to celebrate KH's birthday on the exact date. So when the opportunity presented itself, we arranged something special. Right after work on a rainy Friday evening, we made our way to The Table, Isetan the Japan Store. The Table is Isetan's latest offering of an eclectic collection of Japanese restaurants on the fourth floor. The whole floor had very subdued lighting with a ceiling that was an organised mass of noren.
Out of the 5 restaurants there, KH chose Sushi Azabu, a traditional restaurant that specialises in Edo-mae style sushi. Edo-mae is basically old style Tokyo. Another interesting fact is that Sushi Azabu's mother restaurant is in New York, and was accorded a Michelin star! At 6:30 PM, we were the first customers. Both chefs welcomed us, Chef Toshihide Terado and Chef Saito Makoto Sam. We took the best seats in the house, right at the sushi counter where one can watch the master at work. KH chose the Omakase while I went for the much cheaper Koi. We toasted the occasion with junmai sake, making sure to look into each other's eyes as we drank (some superstition about bad sex LOL). Chef Toshihide Terado, who is the head chef, attended to our order. Once he got our order, he chose what he needed from a wooden sushi neta case. The chef fulfilled our orders one after the other. One for KH, then one for me.
KH's Omakase included cooked items, while my Koi was a pure nigiri sushi course. As a starter, KH got whitebait with spicy roe. And he was served a chilled fruit drink. A small plate of sashimi followed containing his favourite chutoro. Unfortunately, he said it wasn't fatty enough. During the whole time, we watched the chef work magic with his super sharp knives. Sushi Azabu's chawanmushi was extremely delicate and smooth. Next for KH was grilled Spanish mackerel. The taste was quite distinct, not something I had encountered before. A simmered fish collar came next, continued by firefly squid with sweet miso. From there on, it was all nigiri sushi.
From where we sat, we could see the expert hands squeeze the vinegared sushi rice and then smoothly apply the fresh seafood on it. By default, the nigiri sushi already contains wasabi and right before serving, the chef applies a thin layer of nikiri (sweet soy sauce with mirin) using a brush (boar bristles?). The chef would put the sushi on a long plate between us and the bar. Along the course of dinner, he would wipe the plate if its dirty and refill the gari. Chef Toshihide Terado would announce each piece in a low voice, letting us what type of seafood he used.
I had several interesting pieces, for example hotate with freshly-grated yuzu zest. An interesting additional depth to the flavour. Another was mackerel with a thin layer of kelp on top. Not something I had ever tried. At one point, KH got a gunkan sushi topped with sea urchin roe, something which he does not like. The chef noticed his dismay and replaced it with a negi toro maki. While ordering, KH had told the other chef about his preference, but that somehow was not communicated to our chef. I actually profited from the mistake because I got to eat an extra piece of sushi. Hehe. When Chef Toshihide exclaimed, "Last piece." to me, KH got his dessert of yuzu sorbet.
It was definitely a dinner to remember, not only for its excellent taste and service, but also the price tag. Haha. We did not immediately go home after dinner, but spent some time at Isetan the Japan Store to see if there was any new attractions. Once our curiosity was sated, KH drove me home. In case you're wondering, there was no birthday sex. A birthday kiss would have to do for the time being. He was not disappointed because we had also planned that out as well!
4 comments:
- Twilight Man said...
You made me droool with all the details of the chef's preparations. I could feel them inside my throat.
Your photos deserve my compliments again. Did you carry along the DSLR, tripod and umbrella lightings? So nice hor.
- Wednesday, May 24, 2017 5:09:00 pm
- Jaded Jeremy said...
Super super expensive? How much more expensive compared to, say, Yamada?
- Friday, May 26, 2017 12:06:00 pm
- William said...
Good lighting in the restaurant.
Perhaps 2X.
- Saturday, May 27, 2017 1:51:00 pm
- Derek said...
Thanks again for the birthday treat, dear. Hehe
- Saturday, May 27, 2017 7:04:00 pm
Subscribe to: Post Comments (Atom)


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Product Packaging
Exploded view of an illustration depicting how product packaging should be inserted into a shipping box. This illustration was created from the physical product by taking measurements and making an isometric drawing from those dimensions.
Computer Hard Drive
A technical illustration of a computer hard drive, used in an installation manual. The drawing was created from two-dimensional CAD drawings and manipulated to form the isometric illustration. It was constructed in such a way that each side of the hard drive can be replaced individually, if necessary, to easily accommodate design changes.
Air Compressor
This is a large and complex exploded parts drawing of an air compressor. The sections were drawn from pencil sketches provided by the client, which were converted to isometric views and pieced together to form the larger illustration. A larger, high-resolution .pdf file of the detailed illustration is available for viewing, if desired.


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Brilliant opportunity for a midweight Account Manager to work for a fantastic creative agency.
Fantastic creative agency who specialise in video for branded content, as well as series and film. They are seeking an ambitious Account Manager to join their creative video agency & series development studio.
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You are an established Account Manager, with some solid experience under your belt. You have a natural ability to build relationships with clients, and love working as part of a creative, collaborative team.


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News / Main / Oversea Event
Power of EXO electrifies The Elyxion concert in Kuala Lumpur
By iReporter Malaysia | July 11, 2018 07:41 PM EDT
We got that power... power...
Turn the music up now!!!
If there's one superpower that can shift people's attention from the greatest show on earth which are currently heading to the final stage in Moscow (yeah, I was referring to the 2018 FIFA World Cup) it's definitely the magic of EXO.
As the invitation to attend The EXO Planet #4- The Elyxion in Kuala Lumpur 2018 was sent ala Harry Potter mail, those who successfully entered this 'paradise' definitely showed their love for EXO and to witness one of the largest concert production to ever come to the Arena after its renovation. With various concepts being performed in the enthralling stage, coupled with thunderous fanchants from the audience, EXO still managed to make their 3rd concert in Kuala Lumpur rather intimate.
Although I enjoyed their classic hits like M.A.M.A, Lucky and 3.6.5 but I'm ready for an evolution and a more mature performance by EXO as the tracks that they performed for The Elyxion mostly circle around their more recent albums, Ex'Act and The War.
Explosives Introduction
As an appetizer, EXO members, consisting of Xiumin, Suho, Baekhyun, Chanyeol, D.O, Kai and Sehun, handsomely clad in a white ala brass band jacket suit kicked off the stage with the dark and mysterious vibe but sexy track The Eve followed by Forever. Follow up from their majestic intro stage, the usage of pyrotechnics gave a more blazing impact which hyped up the adrenalines amongst the audience. Up next is the reggae-tinged tune that have slayed all the music charts, Ko Ko Bop. Just like what Kai have stated, Ko Ko Bop is definitely fan favourite anthem. The fan chants during this performance was magnificence. If this is a World Cup match, we can associate the storming fan chants to the Iceland team 'Viking Clap'. That's how loud the fans in the audience are! The hype did not just stop there. EXO continued to bewitch the audience with 'thet' track; yup...the beat that gave them The Kpop Royals status, Growl. They were growling and howling on stage with a remix rock version of the song which sent the audience into frenzy. A special dance battle stage between Baekhyun and Xiumin ensued before the group take a short breather behind the stage.
Solo Stage to Charm
Any EXO concert will not complete if there's no Kai solo dance stage. Every concert, he channelled his inner sexy and passion for dancing through his solo stage. There's no difference this year as he performed yet another sizzling and sensual passionate solo dance routines on stage. Another solo or should I say duet stage that really caught my attention was D.O and Chanyeol For Life (English version) performance. The melodious voice of D.O serenading the audience together with the piano chords accompanied in the background by Chanyeol gave a moving yet almost tear-jerking performance of the evening. Never gonna let you go, Giving you my heart and soul, I'll be by your side... for life! From the lyrics itself, it is clear that it's about love that strengthened through time and it's probably a symbol of EXO's love to their fans, EXO-L which will never faded but grows stronger over the time. Another impressive solo act was by Chanyeol. The deep and meaningful lyrics of Nine Hands captivated the audience with his rapping to the song. It brought the audience to sail into the sea of emotion and feel the struggles and pain to achieve his dream. With this solo stage, it gave the members the opportunities to showcase their individual characteristic. For example, Suho, stripped off his 'charismatic leader of EXO title' and turned into sexy playboy and seduced the audience with his Playboy track. It's refreshing to witness different individual quality posed by each member when they were not performing as 1 unit. The youngest member, Sehun, definitely almost bring down the house when he danced to GO. A powerful dance routines showcased by Sehun with the sleek and edgy style which resulted the audience roared and pull a non-stop chanting to his name. Another enchanting performance came from Chen. His 'voice of heaven' when singing Heaven gave goosebumps throughout the stadium. Belting his high notes and naturally high tenor voice when performing this track, Chen proven that he possesses the best vocal techniques in the group.
The Great 'EXO' Gatsby and Discotheque EXO
Different stage concepts and performance is what makes K-pop concert unique. So, in The Elyxion, the audience were brought back through time: the 1920's style bar ala The Great Gatsby where they performed few tracks such as Call Me Baby, Touch It and Chill. The selection of the tracks suits the mood as it definitely gave the swing and jazzy spin to the atmosphere. Next they performed Boomerang, which definitely gave eargasm as this track will make you bob to its funky beat. The audience started to get their groove on as Lotto and Ka-Ching by Chen, Baekhyun and Xiumin (CBX) were being performed. The slick melody and the chorus that immediately gets stuck into your membrane definitely gave the extra power to your dancing shoes to sway to the songs.
Power of EXO
Since their debut, EXO has evolved musically producing different genres of songs and continuously musically challenged themselves in giving the best product to their fans. That's why when they sang few pop-sync and soothing ballad tracks, it gave the fans sense of nostalgic memories through the likes of Cloud 9, Walk on Memories and Sing for You. From mellow to burning passion, EXO is quick in changing the atmosphere of the stadium. Suited up with black and red theme, they blasted their fast and upbeat tracks for powerful summer jam; Diamond, Coming Over, Run This. The moment Power was performed, this solid and energy boosting track have already get the audience stand on their feet!
The EXO Planet #4- The Elyxion in Kuala Lumpur 2018 was certainly an evening to be remembered. As Baekhyun have mentioned, even though it was a pity that it's only a one day concert, they will certainly be back in the future with a more mature performance and he encouraged the fans to not feel sad about that but wait for an upcoming album from EXO. Of course, we have missed some of EXO's notable classics in the performance list, but EXO has proven that they are musically matured and evolved now. They certainly have delivered a perfect summer slam concert with beautiful and fantastic jams throughout the 3 hours' concert. They have truly shown their POWER through Elyxion! Till next time!
You can read our live updates & watch more videos throughout the concert at our twitter @KpopStarzLive!
Kpopstarz would like to thank Star Planet Production for the media coverage
of The Elyxion in Kuala Lumpur 2018.
Written by: Amalina A., Photos by: StarPlanet Production.
© Copyright 2017 KpopStarz.com. All Rights Reserved.
Tagged : EXO, Malaysia, elyxion tour
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Car Not starting
nikhill98 posted a topic in The WorkshopI have a 2007 Wagonr which has run 42000 kms, the car was taken out for a drive and then parked in the parking. when i tried to start the car the starter motor spins, but then goes dead. it feels like the battery doesn't have enough juice to start the battery. But the central locking and ICE and the headlamps are working fine and the battery has a voltage of 12.3 volts. The battery is 4.5 years old and is Exide make. Experts Please help.


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no matter their age (or the weather) my two girls want to pick their own enormous pumpkins (from the pumpkin patch of course because "the grocery store doesn't have BIG ASS pumpkins mom"!). i don't get this whole size thing, it's like they have small pumpkin syndrome and have to compensate by finding ones half their weight every year!!
the one thing i have learned, is you either bring your costco bag or your ikea tarp one, these are the ONLY bags that can handle the 20 to 30 pounders!
now guess who gets to wheel barrow these fuckers all the way to the car.
ya. well you know who it isn't, DAD. because today is a pro D day and dad is keeping the mortgage paid off while i get to do an arm workout!
SIDE NOTE- I do make them carry there pumpkins to the hayride wagon and that folks is PRICELESS!
Klutch's Instagram feed...


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Apple MacBook Repairs
Easily the most popular machine we see in our Inverness workshop, we can repair and troubleshoot almost any Intel based Apple MacBook from 2006 onwards.
MacBook SSD & Battery Replacement
Due to the solid nature of the design and build, the lifespan of most Apple MacBooks can be significantly longer than the period under which Apple will maintain and service them. We frequently see MacBooks in the workshop that are in the seven to ten year old range which require nothing more than normal wear and tear parts.
One of the most common repairs we undertake for customers is to replace the hard drive in their MacBooks. This can be due to failure of the original part, which is quite common, however it can also be done to gain a significant performance increase by replacing the hard drive with a solid state drive.
MacBook batteries are another common repair we see, as these can start to fail in older laptops depending on age and use. Some initial signs of this are quite obvious, such as the inability of the MacBook to hold a charge or turning off before the battery shows as empty. Less obvious issues such as an unresponsive trackpad can also be a sign of batteries starting to fail.


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We are at the beginning of our journey. The first thing we have to do is planning. Where do I want to go? Who am I going to travel with? Who am I going to meet with? Let's buy the train tickets, I have to take a little time. Now, it is the moment to analyze the risks over the documentation: Define who are my friends and who are my enemies in the journey, where can I lose the documents, how can I lose them and who can steal them when I least expect it.
I define who will access the documentation, who will need to access them for a specific period of time, who should never access them, how long it will be available, and which actions will be allowed to be done with the documents (view only, edit, print, etc.). I define a policy in SealPath where I set all these variables.
Everything is ready, we only have to arrive on time at the station, and make the documents take their seats and enjoy the landscape. I share the defined protection policy with the SealPath's administrator and tell him to apply the policy to a folder in the corporate file server where the project documents will be initially stored. After doing this, it is not necessary that anyone is worried about applying protections. The documents will be automatically protected in the server. The train glides smoothly on the rails and stations pass one after another out there. The documents have lost the fear that always gripped them when they went away alone from home.
Once SealPath has protected the documents, we can stop worrying about where the documents are, how and whom they are shared with. Today I dared to tell the administrator a horror story, I was tired that he was who told me this kind of stories. I told him that I was going to set a folder in the server as a shared folder in my PC, synchronize the content of this folder with Dropbox and allow external users to access these documents through Dropbox. The administrator answered me that he thought it was a great idea, I did not expect him to give me any other answer.
The stations pass and pass, the documents remain there quiet, someone tells that they learnt other languages and that they dare to talk with strangers without fear, but with discretion. Our collaborators have received a SealPath's invitation email, they have signed up in the system through a customized portal with the brand, logo and look and feel of our company. They are already in Dropbox and have already access to our protected documents. As it always happens, they will take the documents home, they will access them from their mobile device, and will send them by email to the wrong person… well perhaps I am exaggerating a bit, but I will not be very far from the truth with my guess. They can do what they want. It's no use locking the stable door when the horse has already bolted, but the protected documents continue being under our control.
Well! The main course is delayed and doubts assail me about the last design I reviewed on Friday. I cannot wait, and I ask for the mobile phone to my partner (mine is out of battery again, I am incorrigible), I connect to Dropbox and open the protected document with SealPath Document Viewer. Mobiles will end up with good conversation, but now I can eat in peace the course that the waiter is bringing very rushed.
We are arriving to the end of the journey. The documents took the train by themselves, they have been travelling without barriers and customs, they knew clearly whom they could talk to and whom they could not, they talked with everybody but they did not tell anyone more than the things they were allowed to tell. The train has stopped and the documents leave the train. They are still our documents, they have been changed a bit, but they return to our home. I open SealPath and remove the policy. Nobody outside my team will be able now to open them. It is time now to think about the next journey.


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El Rey Del Mundo Choix Supreme, Cuban Cigar Information
The Choix Supreme is a Robusto sized Cigar, one of only two vitolas left available in the El Rey del Mundo range. Light to medium bodied, the Choix Supreme makes for an outstanding fifty to one hour smoke. Sadly one of the most overlooked Robusto's in current regular production.
El Rey Del Mundo
Additional Information
Steve's Opinions
The Choix Supreme has always been one of my favourite Robusto sized Cigars. Light bodied, the Choix Supreme can be enjoyed at any time of the day, whether it is with a cup of coffee, a pot of tea, a glass of Champagne or a pint of your favourite golden ale. I find the Choix Supreme to be at it's best with a few years of age, I've smoked a few less than a year old that unfortunately still contained a good amount of ammonia.
Reading other people's perceptions regarding the Choix Supreme over the years, I quickly realised how overlooked this Cigar is. Possibly the least smoked Robusto shaped Cigars in regular production, it's a real shame, as this Cigar will appeal to both novices and the experienced aficionado.
Reviews from the Internet
Denis Kay over at CigarInspector reviewed a 2004 Choix Supreme that he had purchased while on a recent trip to Dubai. A great review where he outlines many of the key traits of this Cigar - light to medium bodied, with rich honey notes along with a bit of earth and leather that defines this smooth smoke. Read the El Rey del Mundo Choix Supreme Review
The Dirty Ashes
The Dirty Ashes blog has a great write up on a 2006 El Rey del Mundo Choix Supreme, and how the Cigar impressed the author with it's distinctive, delicious flavour profile that is very different to what I traditionally smoke. A review well worth checking out as the writing and images are as of a high quality as usual.
Similar Cigars
H. Upmann Connoisseur No. 1
I find the H. Upmann Connoisseur No. 1 needs time to mature in the humidor when young. Medium bodied, I found the Cigar I smoked recently bitter and acrid in parts.


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Suitable for mature persons.
NOTE: Supernatural themes and animated violence
Delivering to:
It should arrive:
26.67% of people buy Teenage Mutant Ninja Turtles: Monsters And Mutants and Teenage Mutant Ninja Turtles - Season 5 Volume 1 ~ DVD.
Tales Of The Teenage Mutant Ninja Turtles
Cowabunga, dude! The Turtles are back. Leonardo, Donatello, Raphael and Michelangelo are four mutant turtles, trained in the art of "ninjutsu" by their sensei, Master Splinter. The animated series explores their camaraderie as they learn to rely on one another as they unravel the mystery of their existence and train to become the heroes they are destined to be. And they're doing all that while trying to defeat Master Shredder, an old enemy of Splinter who is training a peculiar band of ninjas while hiding in New York City. When they are in the surface world, the Turtles become involved in a conspiracy involving alien creatures, robotic droids and missing scientists. And they come face to face with the glowing green substance that originally mutated them.
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The US band to move on after losing John Pike
Ra Ra Riot have outlined their future plans following the death of their drummer.
As previously reported, the body of drummer John Pike was found earlier this month, after he went missing after leaving a party.
Posting on Myspace.com/rarariot in a blog titled 'The Future' the band wrote: "We have felt lost since the death of our friend and band mate, John. There will always be unanswered questions, so we can only surrender to life and move forward without fully understanding.
"In our distress we feel lucky for having been so close to him, and we're thankful for the guidance that memories of him will give us. All of us in the band are enthusiastic and determined to live out the plans we laid together with John."
The band added they would miss the drummer, but have decided to continue as a band.
"As we continue, the pain of missing a dear friend will remind us how much we loved him. Coinciding with the wishes of John's family, we have decided to continue onward," they explained. "We are thankful for the continuous support from friends, family and the music community during this difficult time. We find comfort in this solidarity, and hope that it gives us strength."


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When you open your mobile OpenCart site you can see a plain website with no styles applied, i.e. no buttons, no colours and so on. Like this one:
- Visit http://yourwebsite.com/omf_install (Replace yourwebsite.com with the actual address of your website)
- Change to directory rights of the
directory to 755(-rwx-rx-rx).
- If you're using a Caching extension/Javascript CSS minifier
- Try enabling a compatibility patch
- If you have access to the Admin panel of the caching extension, add to the list of files excluded from minification this file:
/catalog/view/theme/omf2/s.php. Here's how you can do this with the Nitro caching extension
- Download the
.htaccessfile attached to this article and upload it to the
/catalogdirectory on your server (Thanks, George!)


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A a little over a year me and my family took our first family trip to Japan, we visited Japan for two weeks. During our two weeks in Japan we visited Tokyo and Kyoto. Our time in Kyoto was very relaxed, we wanted to enjoy the natural beauty of the city and its surroundings. Because of that we did not want to spend our days running around doing a million things, but instead to do a few amazing things.
We stumbled upon this amazing place where we could take our son and ourselves to see wild monkeys. This place is very accessible from the center of Kyoto as well. Below are some of our pictures of our trip to the Arashiyama Monkey Park Iwatayama
Not only can you feed monkeys and somewhat play with them in a very well controlled protected area, but you can enjoy the natural beauty of the mountain and take in a great few of Kyoto at the same time.
Looking forward to posting some more great memories from our time in Japan soon!


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The MONSTRUM XXL
This set includes all tools of the Sparrows Wizwazzle set and the Sparrows MONSTRUM set all in one case.
This set has everything you need for any skill level. With a full selection of hooks, rakes and diamonds plus ten Exotic Picks, you will be able to defeat almost any lock. With a large selection of tension wrenches you will be able to find the right tool to apply the proper tension.
The MONSTRUM XXL consists of 21 lock picks and 22 tension tools all wrapped in a Limited edition
KRYPTEK TYPHON Camouflage Case.
Additional Information
No video's for this product at the moment....Suggest a video for us to upload here
Customer Reviews
- Outstanding Review by Chris
Really pleased i chose this set over The monstrum
Thanks again Alan you are a top man with excellent customers care skills other shops should take a leaf from your book
i cannot recommend this company highly enough (Posted on 24/08/2017)
- Really good set would definitely recommend Review by Xeo
I own many sets & this one wont disappoint you there is a few more pick designs which is great lots of tension tools for my collection & good case
thanks uk lockpickers (Posted on 23/08/2017)
- You will not be disappointed with this kit. Review by Joe
combination of the Wizwazzle and the basic Monstrum kits. they do need a sand over. A: To get rid of the coating left due to the dipping process. B) To round the picks off a bit but what mass produced pick don't need a sanding. They feel comfortable in the hand and due to the dipped handles you get good feedback.
(Posted on 20/08/2017)
- my favourite pickset Review by Spcey
- Probably the best set ive bought & i own a variety of pick sets this is my favourite (Posted on 04/08/2017)
- Good Review by steve
- These tools have been very good with helping me learn the techniques with lock picking. Still learning, but the tools have worked as they are supposed to so far and I can't complain. Good product (Posted on 02/08/2017)


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AXIS Q1942-E PT Mount Bullet Camera
AXIS Q1942-E PT Mount bullet camera can be mounted on a pan/tilt motor to increase installation flexibility. The thermal resolution of 640x480 and a range of lenses make it possible to easily detect and verify people, objects and incidents in very dark areas up to a sunlit parking lot. A noise filter provides improved thermal image contrast at a low noise level without adding blur and ghost effects. The AXIS Q1942-E PT Mount withstands harsh weather conditions and has an integrated window heater. In addition, it offers Power over Ethernet and has a microSD card slot.


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Program planned on Asa Packer
The Mauch Chunk Museum and Cultural Center will host Eileen Potter Kopelman at 10 a.m. on Saturday for a program on Asa Packer.
Kopelman, a fifth-generation cousin of the Packer family, recently published a biography on the life of Asa Packer titled "The Honorable Asa Packer, His Life and Times."
She will share information from her research over the years.
The Mauch Chunk Museum is located at 41 W. Broadway, Jim Thorpe.


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A Colossal Trip for a Colorado Investor
LEGION M INVESTOR BLOG WRITTEN BY: Meredith Schindehette
At 5:13 pm Mountain Time on Friday, March 31 Legion M told me I had won a ticket to the LA Premiere of Colossal!
Cue frantic packing.
I live near Boulder, CO, but a few weeks prior to this call, I booked a flight to LA, so I could join Legion M's opening weekend events for the movie there. When I won the ticket to the Colossal premiere, I changed my flights, packed my bags, and gave my husband instructions for the kids. I hopped on a plane three days earlier than expected with my heart beat still throbbing in my throat.
I never attended a movie premiere before, but the set up outside the Vista Theater in Hollywood mirrored my expectations pretty well. Paparazzi set up with cameras and lights in front of the red carpet. Celebrities, including director Nacho Vigalondo, actor Austin Stowell, and Legion M special guest, sci-fi icon Nichelle Nichols posed for photographs under the marquee. Lucky investors, MeriJewel Burr, Shaun Colquhoun, Jonathan McMahon, Rao Meka, Mark Rabinowitz, Aaron Wheeler, and I introduced ourselves to each other, while the stars of Legion M Official joined us, Jeff, Terri, Damian, and David, as well as a handful of other Legion M guests, including Fon Davis, Thunder Levin, and Eddie Perez.
Around 7:20 or so - before Anne Hathaway or Jason Sudeikis arrived - we were ushered into the theater and told to sit in any seat that didn't have a white paper taped to it. Of course, nearly every seat had white paper on it. Those papers indicated reserved seating for the director, producer, and actors' friends and special guests, so the Legion M group split into four areas around the intimate, gilded theater. Four of us sat house right, three rows from the screen, and when Anne and Jason came into the theater, they briefly sat in front of us just a row away.
Neon executives, Tom Quinn and Tim League, as well as Nacho and Anne gave a brief introduction to the film before the screening. We could feel their enthusiasm, and everyone in the theater seemed genuinely excited to see the movie. I knew I would enjoy the film even before Tuesday night, but I liked it even more than I could have imagined. It has heart and soul - tackling very real, human issues despite having a colossal kaiju stomping through a city.
Going in, I thought the movie would feel light and comedic, not quite a RomCom but close: it doesn't. The vibe is much closer to a dark comedy. I thought it might include elements of "monster movie" action-adventure: it doesn't. The main characters fight the kaiju with self-realization rather than missiles, taking the audience on a surprising ride of laughter, anticipation, unease, disgust, and vindication. If inclined, you can dissect the movie's themes and characters fully, and it offers rich fodder for those types of discussions. Or, you can simply enjoy watching it and let it take you to a place where inner demons really can terrorize people half a world away. The movie sticks with you (in a good way) long after you watch it. I loved it!
When the show ended, the audience filed out of the theater. The Legion M team met outside, and we gathered around Nacho, Nichelle, and Kerry O'Quinn for a photo opp. We walked a few blocks down the street to Umami Burger where the after party was in full swing. People packed into the relatively small restaurant and navigating the floor proved challenging for everyone. The Colossal actors mingled with people close to them while their bodyguards tried to blend into the crowd, and we made our way towards them. Aaron became a superhero for the night and introduced MeriJewel and I to Jason, Anne, and Austin, and he convinced them to take photos with us. I hadn't felt like that kind of a giddy dork in years!
Jason and Anne both recognized and commented on the Legion M button that Aaron wore, and the two actors were so genuinely appreciative of the support that Legion M has given to the movie. They shook our hands and gushed about it actually. They asked us how we liked the movie, and Anne's smile lit up when we told her we loved it. For fear of spoilers, I won't write what Jason said to me except that he told me I was an optimist, which makes me laugh even now because, well, I'm not. After meeting the actors, we made our way back outside and spent the rest of the night talking with the Legion M team, taking photos with the kaiju mask, and eating french fries and potato croquettes.
Everyone I met that night and at the opening weekend events with Legion M afterwards have been so lovely and gracious. I am utterly impressed with the impassioned group of people that have come together for this company, and I feel so lucky and excited just to be a small part of it! I truly believe our investment in Colossal and other unique projects will help change the way producers and artists not only finance their work but also make things they - and their fans - are passionate about. I think we are going to help the entertainment industry evolve. Onward and upward!


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The Ohio State Buckeyes (8) defeated Wisconsin (4) Saturday night, giving coach Urban Meyer's crew an 11-2 record for the season and assuring them a spot in the College Football Playoffs.
Not so fast, say Bama fans.
The CFP committee has never faced as tough a decision as they will tomorrow when the group decides which college football program will round out the top four in this year's playoffs. Clemson, Georgia and Oklahoma are pretty much guaranteed to be the first three teams named to the CFP. But the coveted fourth slot is anybody's guess.
While Ohio State finished 11-2 and Alabama 11-1, the Buckeyes' win over 4th ranked Wisconsin should certainly count for something. But the decisive factor in this decision may not come down to football at all. Rather, it may be a question of geography. It just makes good business sense for the committee to avoid an all-out SEC monopoly. Not to mention that OSU won a conference title and Bama didn't.
Either way, no one should envy the CFP committee come tomorrow afternoon. This may well be the toughest decision the group has had to mage since the creation of the CFP in 2012. I guess all we can do is savor Saturday's win, keep our fingers crossed, and say a little prayer before we go to bed tonight. Just make sure that prayer ends in "O-H" and "Amen".


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This fabulous one bedroom, one bathroom, fifth floor apartment is built to a high specification, with modern fittings throughout. Accessed from Upper Clapton Road, the apartment offers 592 sq ft of space, it also benefits from a Juilet balcony.
Nestled in the Hackney heartland of Clapton comes an innovative new development of twenty seven 1, 2, 3 and 4 bedroom apartments. A partnership between Thornsett and Upper Clapton United Reformed Church, the project involves the creation of twenty seven finely crafted homes and a new worship space which will occupy the ground floor.
Located three minutes from Clapton Station, the development is close to the independent shops, bars, and popular Sunday market on Chatsworth Road. Also nearby are the expansive green spaces of Millfields Park and Hackney Marshes.


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Women's fitness and Strength
Women's fitness and strength
When initially looking at getting in shape or otherwise known as" getting toned and look skinny" many women unfortunately think that they will get too bulky and grow muscles that will make them look big. The truth is that as women don't produce the same levels of testosterone as men and are not able to put on muscles as easy as men do. This allows you to stay feminine, get lean and become stronger!
For many years it was thought that resistance training programs for women should be different from that for men. There was even a time before that when it was thought inappropriate for women to undertake any resistance training as it might masculinise them. Thankfully times have changed to the extent that more and more women are now only participating in resistance programs but are competing in Power lifting, Olympic lifting, Figure contest and the now popular Crossfit games.
It is now well accepted that women can demonstrate impressive results from the same resistance training program take on by men. In some cases women have produces greater gains than their male training partners. While there are gender differences, there is little need to change the program variables when designing a resistance training program for women.
Fitness and strength.
Part of the deal is to work hard toward both your fitness and strength in order to maximise you return in investment of time, money and effort. With a solid base of strength and fitness your body is in a better position to move and burn more calories and be more effective than just doing cardio. Because you want results right?
Don't be afraid of becoming stronger, fitter and finally look the part with no extra muscles.
As a persona fitness trainer I have previously had the pleasure of taking many Women's group fitness classes over the years and believe me, I have learned more than enough about what ladies are looking for when working out. The many comments about toning this, toning that and wanting to get rid of this and so on are part of dealing with my many female clients.
Fortunately for me I can honestly say that ill work you so that you will feel the hips, legs and you butt getting worked. I will address you saggy arm and make them "tones and will ensure that your shoulders look feminine without too much muscle. Is that ok with you?
Private facility
My Knowledge in delivering fitness and strength training services goes back to 2006 where most of my clients and classes at the gym were mostly female. I took the Boxing class, Total body conditioning (after creche drop off) and fit mums group fitness. So you can imagine that I had to deliver results to many females of various levels of fitness and strength.
With fit mums everywhere of all ages and levels of fitness I certainly learned a lot! quick.
Now that I operate my own facility I'm able to still deliver a services that with effort ensures that you lose the fat , tone up and feel better about yourself. Or cater the session around what your others needs might be in relation to a healthy lifestyle.
Allow me in helping you reach that goal.
Claudefit is a professional and highly experienced operator that offers a private facility for you comfort.
Ladies Workout
Ladies workout
As a personal trainer the ability to get the job done quick is something that people assume will just happen. Unfortunately if getting results was "quick and easy" you would not require hiring the services of a personal trainer or having the need to sign up for that body challenge, skinny jeans fitting group fitness class and sadly being pressured into signing a long term fixed contract with a global commercial gym. Nor would you have the need to purchase the variety of expensive supplement out there in the hope of looking/feeling great. It's not hard in getting the results you are after. You just need to know how to go about it in a practical and realistic way.
It all takes hard and committed work. So you might as well come to terms with it and find a suitable trainer that knows how to put it all together.
For my lady clients I have several ways in getting them toned, lean, not too bulky and to drop weight. In addition they will feel they have more energy to burn for other pursuits. All I ask is that you do what's required. That you manage your nutritional requirements, commit to yourself and do the work. This is where I teach you what to do as you require. It is the reason you will hire me right?
One of my favourite fat burning workouts for the ladies who have a sound fitness base and can now be pushed a little harder or my ladies group classes. The following is a typical workout and what you expect to get. It targets your hips, legs, core, arms, gluteus and burns a lot of calories which my female clients enjoy.
Warm up
- 3 x 2 minute round of skipping
- Bear crawls for time
Kettlebell Workout
- Two hand Kettlebell swing 30 second x 5
- Double Kettlebell Military press 5 x5
- Double Kettlebell clean 5×5
- 2 minute skipping
- Double Kettlebell squats 5 x5
- Double Kettlebell single leg Deadlift 5 x5
At this stage the whole body has been worked and the heat rate is going to be elevated so expect to have already burned a few calories in just the first part of the program. After a brief rest we wrap up and put the gloves on and change the theme over to a Boxing protocol. Given that my experienced client are able to utilise footwork , have solid grasp of punching techniques and can perform pad work one on one, it time to push the pace and smack some focus pads. This is where you simply move and punch. Given a basic boxing understanding it fair to say the calorie burn is up there.
A bit of Boxing
- 2 minute skip
- In circuit format . One on the Heavy bag, one on the focus pads with me, one on the medicine ball and the fourth member doing core work. Basically two repeats of 2 minute rounds are done and by now all ladies are fully worked and thinking dry clothing and the comforts of home. Well done to all!
The simplicity of it all for the above program should not be confused with easy. At Claudefit it's never hard, just challenging to the level you are currently at. This particular format is suitable for all as not everyone is at the same level. For more focused and personal attention, that's where the PT comes into it. It all depends on you and your particular needs.
On this occasion this program was clearly Kettlebell focused with the Boxing at the end complimenting the previous work done. Some nights we just go straight to boxing and then move onto other elements in complementing the workout in getting you results. So don't expect the same old theme for every class. Just expect result if you put in the work.
I have been running both one on one and small group fitness for the ladies for 8 years so has heard many times what you want.
Quite happy to hear about what your need s are
Claude Castro has been operating as a full time personal trainer since 2006 and currently operated his own premises Claudefit Personal Training
Ladies group training : Why Kettlebells and Boxing go together.
Over the past 8 years that I have been involved with personal training the smaller groups and more focused training for ladies has always been more popular due to the size and comradeship that is quickly developed within this particular set up. Whether it was a session conducted within a commercial gym environment, taking it outside when weather permits and now in my own private facility at Claudefit the groups of 4 (the maximum I will run) has always appealed. It is an environment that I can focus completety on participants and delivering the service they are entitled and pay for.
Remember this is a service industry and my sole objective is to deliver results. It is the bottom line.
How this is achieved at claudefit is with a solid mixture of both kettlebells and Boxing as the base of the overall program. In addition to other equipment used, these two systems of exercise are quite dynamic and are well known in returning great outcomes on their own. When it comes to delivering results to my ladies groups, it is these two elements that have allowed me to hit the mark with most in reaching their weight loss, strength, fitness and to some, appearance goals. The benefits of using the kettlebell along with a boxing bias program are many. The following are just some of the reasons that I believe are the basis of building a more resilient, stronger and fitter body. Once you have these tools in your fitness arsenal along with a healthy nutritional approach, the aesthetic results follow thereafter pretty much straight away.
With the Kettebell you are able to move it in more directions that you are not able to with a traditional barbell or dumbbell. You can swing it, flip it, Press it and turn it around in various ways in working towards you fitness and conditioning. In the right hands this piece of ancient equipment can deliver amazing results in a safe and challenging workout. As an RKC11 Instructor I am always mindful of delivering a service that is both technically proficient and always safe for all my clients. For others who already have a solid training background and are looking at other challenges the kettlebell offers a new level of movement complexity which builds superior coordination and can even improve athleticism.
Where the Boxing compliments this tool is simple. A true boxing program delivers a total body workout on its own and given the mixture of the two we are able to compound the loading (in increasing work capacity )and charge you up during these sometimes intense workout sessions . With a few solid pointers on the main punches and stances that are performed along with the basic footwork movement all group participants are well on the way in ducking, slipping and throwing punching combinations in rightly charging up your heart and lungs. Add an instructor (Claudefit is a registered Boxing coach) who knows boxing and you will soon appreciate what a solid 2 minutes of one on one pad work round does to the heart and lungs.
Here at Claudefit, you will be taught the basic punches, stances and movements in getting the job done in a safe and non intimidating environment. The 1 hour classes are a workout, not a beat down where you are encouraged by your group members in working your butt off and also have a bit of fun.
Just think calories instead of hard and you will be right!
The heart and lungs get an amazing conditioning workout with kettlebells. Ladies if you still think that Lifting weights and cardio are two separate things, try any of the ballistic kettlebell exercises!
Movement like, Swings, cleans, snatch even jerks are a sure fire way in burning all the calories you want not only during the session bit also in the hours post workout. They are just part of the ballistics movements that you can perform with a bell and hit those target areas of your hips, thighs and core. Take for instance a solid swing set with a kettlebell for a minute multiplied by 3-4 sets with minimum rest. Well I can guarantee that is a Its a sure way to fire up your "cardio" not only during the session , but will leave you feeling it way after you are done. It's the kettlebell way!
Can I just lift them?
Yes! Even low rep kettlebell grinds (Compound lifts) that are complimentary to any regular weight training program can be achieved with a kettlebell. Lifts like Standing Shoulder press, Squats (front version) Deadlifts, Bent over rows and floor presses if you are keen can all be performed with a kettlebell. Take for example a simple workout like a set of minute swings or cleans performed straight after a set of Kettlebell squats! (Yes more swings) If performed correctly with the applicable focus and approach you get a full leg burning exercise. Add in Single leg Deadlift and I'm sure I won't be on you Christmas card list come December!
A lot has been said about what some call the "sweet science" used for fitness. It's one of the most honest, simple and to the few who participate in it as a real sport, quite brutal. The boxing equivalent that we use at Claudefit given our pure "fitness" approach is with a simple yet very effective series of punch-out drills, punch combinations , skipping and timed pad holding sessions. Along with the use of the Heavy Bag, They are what I consider straight forward and effective.
The one Thing I won't accept in my premises is a compromise on poor technique resulting in an avoidable injury. Once you have been taught proper punching techniques , the use of the hips and your hands and joints getting used to the impact, you are ready to push you workouts harder in getting results. Far too often people come to me with sore wrists due to not being taught how to punch properly.
A safe approach
You can do whatever you like with a kettlebell. However as an Experienced RKC11 instructor /Boxing trainer entertaining you with tricks is now what I'm about. It's about safety and results first while establishing what your needs are and catering to them through the use of the bells. They can be used simply as a teaching tool for movements leading into other heavy duty lifts or can be challenging just by simply working with the vast amounts of Kettlebell specific movements on offer.
The boxing component compliments this type of training quite well and is a preferred conditioning tool for many athletes involved in the striking sports. We simply put the two together plus other equipment in getting you the results you are after.
Both are great in delivering a great calorie burn and given the group environment the support and motivation you receive all add up to a fun and rewarding workout.
In a safe, private and encouraging atmosphere.
Strength Training for Boxers
Strength Training for Boxers
The purpose of this paper is to demonstrate that a Maximum strength bias program can easily fit into a boxer's current training regime in allowing the developments of a more conditioned and resilient boxer/fighter without the negative view of putting on too much bulk. The paper will relate it to the specific strength elements that a boxer needs in order to be an efficient and properly prepared athlete. In addition it will touch on elements of speed, flexibility and energy system adaptation to athletes conditioning. Its view is to demonstrate with sample programs and recommendations that having a strong base of maximum strength to build from not only benefits boxers at all levels put has a positive influence on other sports. It also ties in the other elements required in the overall development of a fighters conditioning without interfering with the old school way of thinking that only boxing specific training in this day and age is sufficient for a boxer to be successful. A sample strength bias program that is flexible in application is included to support authors view.
In the past many old school Boxing trainers have frowned upon the use of free weight in the preparation of their boxers, taking the view that too much weight training would inhibit the movement of the boxer by making them less flexible and rigid. In addition the perception was that their boxer would get muscle bound rendering them "too bulky" and unable to move freely in executing their skills. This old way of thinking is now somewhat coming to a close with now a more educated field of experienced strength/boxing coaches who are taking a more rounded approach in periodising their athlete's combat training in a more comprehensive way. Boxers and their coaches can now give themselves a better chance in fully maximising the potential and skill set in a more organised effective way as they now cover in their training several of the strength traits that a fighter needs in their preparation for a bout.
Strength is a quality that is necessary for boxers; it is made up of strength of body, strength of mind or resilient strength. To varying degrees all are trainable. (2)The proper training for boxers should emphasises neural training and myofibril hypertrophy which does not cause significant gains in muscle mass. (Boxers are not bodybuilders; therefore should not train like bodybuilders) In addition weight training that involves full range movements has been shown to promote and increase flexibility. However boxers should not get too carried away with being flexible as boxing does not require a great deal of flexibility. Boxing does require adequate flexibility but excessive flexibility is detrimental to force production.
Boxer's today train with weights much more that they have in the past, as a result they have become stronger and quicker that they ever were in past history of the sport. An undisciplined and poorly designed weight program will not help boxers when in the ring. Getting it wrong with weight training can have a negative effect of making the fighters slower and stiff. The following are strength skills that a boxer needs to excel in this uncompromising and demanding sport.
- Required Strength element in boxing; (1)
- Maximum strength
- Explosive strength/Power endurance,
- Reactive power,
- Muscular endurance of medium duration and
- Muscular endurance of long duration.
Maximal strength
Maximal strength training normally requires the highest force that can be performed by the neuromuscular system during a contraction. When designing their boxers overall program, a coach should work on building solid base of Maximal Strength, then develop the other traits on top of this foundation. "Maximal strength drives so many other physical qualities – it gives speed and power, it gives efficiency and through that mechanism aids recovery between rounds. How much strength is needed in boxing? Enough to be at least as strong as, if not stronger than your opponent".(4)For example a fighter in a given weight class would be able to bench press or squat at least his own bodyweight would be quite a solid base of strength, anything else over 1-1/2 body weight bench or twice bodyweight squat would likely get to a point where the strength reaches a point of diminishing returns. Maximum strength will aid with structuring a specific strength program in complimenting the boxer, and not just randomly working out with weights. In boxing and other combat sports the more resilient the body becomes, the better the body can cope. It's primarily this reason why it's essential to have an adequate strength base in support of your chosen sport. In our case Boxing.
The development of maximum strength is probably the single most important variable in most sports. The ability to increase maximum strength depends on the diameter of the cross sectional area of the muscles involved, the capacity to recruit fast twitch muscle fibres, and the ability to synchronise or simultaneously call into action all the primary muscles that are involved in the movement (3) Maximum Strength is the heaviest load an athlete can lift in one attempt and is normally expressed as 100% of maximum. (1RM) it's generally a good idea for an athlete/coach to keep a track of 1RM for the major movements in prescribing more accurate maximum strength programs.
To understand the relevance of maximal strength training, it is important to first understand how the body functions then able to relate it back to the direct benefits of possessing a solid base of maximum strength. Firstly muscle fibres are grouped together within a motor unit. A motor unit contains hundreds of muscle fibres and one nerve that deliver a signal to the muscle fibres. All of the muscle fibres contained within the motor unit are of the same type. Either fast twitch or slow twitch. When the signal is passed for the motor unit to contract, all of the fibres within that motor unit will contract. So if you are only moving around a lighter weight and not a max weight, you will most likely only be recruiting a minimum amount of the fast twitch fibres and not building strength. It is only during a maximum lift effort that a greater portion of fast twitch motor units are recruited. It is this reason that maximum lifting is regarded as a superior method of improving inter and intra muscular coordination.
The following quote from Supertraining explains it in the following manner: "Strength is not primarily a function of muscle size, but one of the appropriate muscles powerfully contracted by effective nervous stimulation." (5) In targeting the nervous system you will gain strength. This can be effectively done without weight gain. The example of Olympic weightlifting could be used to confirm this process. Similar to boxers, they compete within several weight classes suggesting a strong emphasis in an increase of pure strength been the key, not weight or bulk.
As previously mentioned the following strength related traits relevant to a boxer should be developed on top of the base of maximum strength in creating a more well rounded and conditioned athlete.
The development of power endurance (P-E) and explosive strength are an essential requirement in the arsenal of a boxer, the ability to continuously generate the power output round after round is reliant on the endurance engine of a properly prepared boxer. To be successful the boxer has to train endurance as well as power as they will be required to perform the striking action anywhere from 50 – 150 times per round on average with the sole intention of hitting an opponent with impact. Just having power is not enough for a boxer. The continued ability to generate punching output during an intense round is required given the very nature of the sport. When training for power development, the boxer/athlete must target the fast twitch muscle fibres. If the exercise does not stimulate a fast twitch motor unit, the muscle fibres contained within the unit will not adapt to the training (critical for a boxer). Essentially, if the motor unit is not recruited, no response occurs. So the old saying of training like you fight holds true when we discuss power endurance in combat sports.
Explosive strength is a critical strength quality for any competing boxer. Explosive strength is defined as the ability to express significant tension in minimal time. Vladimir Zatsiorsky, highly regarded strength and conditioning consultant for the Soviet Union Olympic teams, has mentioned that:"The ability to produce maximal forces in minimal time is called explosive strength. Strong people do not necessarily possess explosive strength." (7) This is where an athlete has to build on their strength base and convert to power, not simply continue to get stronger. Clearly, the development of one strength quality (MS) does not guarantee the development of another (ES). Explosive Movements/exercises recruiting the fast Twitch fibres would consist of examples such as Power Cleans, Dumbell Snatches, Dumbell Power Jumps. This type of training will also increase speed and power explosiveness.
Reactive power is best explained as the ability of the athlete to jump immediately following a landing. (1) In the case of boxing it's the ability to continually move around the ring under duress constantly utilising both footwork and head movement in either defensive or attacking manoeuvres. This attribute needs to be worked on as part of the skill segment of training and it's a strength component of the boxer's skill-set they cannot do without. The ability to move fast and efficiently (flow) in the ring during a fight/bout that is supported by a properly planned strength and conditioning program would allow a boxer to remain out of range when required and be in ready state to execute their own game plan. Without reactive power movements the boxer increases the opportunities of their opponent in striking them causing a potentially knock out or loss on points.
Power endurance of medium/longer duration is basically the endurance required to maintain the intensity over a time period of two to five minutes long. This is of benefit when preparing for amateur boxing rounds that are two minutes in duration, with each bout consisting of three rounds. For the professional ranks a longer power endurance (of long duration) should be developed as these rounds are three minutes in duration but can last up to twelve rounds during a professional fight. A clear difference in the conditioning and skill set is evident within professional and amateur boxing.
Speed work
In addition speed strength is also very important for fighters. Unfortunately, many athletes train improperly, hence sacrifice this strength quality. World-renowned sport scientist Yuri Verkhoshansky and colleagues established that: "Excessive maximum strength training can impair speed-strength and technical skill in boxers." (6) This is where the strength coach should take into account how strong the boxer is required to be, otherwise the boxer will reach a point of diminishing returns in their strength program. This training time would be best used up with boxing specific conditioning.
A common myth related to strength training deals with flexibility and range of motion. Many trainers believe that free weights will compromise flexibility. This is completely untrue. Taking the example of an Olympic weightlifter you would accept that these are some of the most powerful and strongest athletes in the world. Yet they are able to also execute the lifts with a high level of flexibility. The two competitive lifts (clean and jerk and snatch) along with the various supplementary exercises demand both flexibility and power. It is worth noting that most weightlifters spend a great deal of time stretching and working on their flexibility. If athletes that do a great deal of heavy weight training do not do much flexibility work they will get stiff and have poor flexibility.
Energy system utilised in boxing.
The primary energy pathway utilised in boxing is the glycolyctic pathway which is part of the anaerobic system. The dominant energy systems are made up of 10% alactic,40% lactic acid and 50% aerobic.(1) Boxing is not a predominately aerobic sport. There is no need to run 8 klm's every day. Done on occasion this would be fine. In general running 3 to 5 klm's 3-4 times per week is recommended. Sprinting is more beneficial for athletes involved in boxing. Sprinting at a moderate or low intensities can be performed 2 days per week. While sprinting at high intensities is performed once per week. For example the 400metre distance at a perceived exertion of 85% + could be run to tax the anaerobic system by a well conditioned boxer , alternatively a series of shorter distances of 40-100 metres sprint's in explosive short bursts and a perceived exertion of 90%+ would challenge most well conditioned athlete/boxers. A series of 3-5 repeats would be plenty with a rest period of 30seconds to one minute rest or even allow the time they take to lightly jog back and then repeat effort. Ideally a coach will keep a record of times run in order to benchmark performance and monitor their athlete. It's a matter for the coach to determine what element they will be focusing on the day without disrupting the main program of boxing time.
In summary a basic strength training program should be used to build a solid foundation, giving you muscle density and strength gains. The workouts should consist of compound movements for each muscle group. "Compound exercises such as Military press, Bench Presses, Squats, Power cleans, chin ups and Deadlifts"(4). These major movements exercises will develop strength, along with helping to increase overall structural balance throughout the body. The matter of food comes into play requiring calories been monitored so that the physical size being gained is quality muscle and not additional weight made up of body fat. A strength workout two to three times per week will keep you fresh for specific boxing work with the number of reps per set never exceeding the three to five range in keeping with strength protocols. Rest periods of approximately five minutes between sets with the Intensity kept above 80% of your one rep max. Body Exercises and Core Training such as Pullups, Pushups, Hindu Squats, Box Runs and Medicine Ball drills to name a few. A properly selected set of exercises will preserve the Boxer's body for its operational/functional purposes.
A strength program should be designed to improve the performance of the boxer. A properly implemented strength program should not drain a fighter of their hard gained energy reserves and rendering then too fatigued when training. Objectives such as skill, tactical, strategic work and conditioning should not be negatively affected. Similarly a boxer's strength workout should not leave the boxer sore for days like in bodybuilding programs as they will be unable to properly function through the following drills involved in sparring, use of heavy bag and trainer held focus pad sessions as required. A balanced approach with the emphasis on complimenting the fighter's skill and conditioning should be the focus on the strength program.
Recommended strength program for boxers of Medium to high level of condition.
This is a sample (strength bias) weekly training for a boxer that is quite adaptable and can be
Altered depending on status of athlete/boxer.
Strength work should be performed before boxing training.
|Med intensity
|Med – high intensity
|Medium intensity – long training duration
|Light aerobic workout , light shadow , circutr work partner work
|High intensity Sparring night
|Light Recovery for the fighters and
|50- 75%
|80 -100%
|1 Minute recovery between rounds
|Light sparring for multiple rounds with 1 minute rest
|1 minute recovery between rounds
|1 minute + recovery
|1 minute for 3-5 rounds short sharp and high intensity "game time approach"
|1 minute recovery between rounds
|1 Minute recovery between rounds
Day 1 and 2 are to be included with strength block with possibly the 3rd day as optional based on the judgement of the coach keeping in mind overall workload.
|Day 1
|Military press
|chin ups
10x 5
|Day 2
|Bench press
|Power cleans
|kettlebell jerks
|Day 3 Optional based on current levels of Strength and conditioning of boxer
|Kettlebell swing
|5×20 swings
|Kettlebell TGU
|1x medium KB
|Kettlebell snatch
|5x 10 each side
(1) Bompar, T., Carerra, M., Periodisation training for sports,2nd Edition , Human kinetics,Champaign, IL. 2005.
(2) Enamait, R Strength training for fighters. Available at: http://www.rosstraining.com/articles/strengthtraining.html . Accesses Sept, 2012.
(3) Howard J,D., Ritchie, M,R., Gater, D,A., and Enoka, R,M. Determining factors of strength: Physiological foundations. National strength and conditioning journal, 7(6):16-21. 1985.
(4) Read, A Fuzzy Strength. Available at:
Accessed Nov, 2012.
(5) Siff, M.C. Supertraining, 6th Edition. Supertraining Institute. Denver, CO. 2003.
(6) Verkhoshansky, Y.V. Fundamentals of Special Strength-Training in Sport. Sportivny Press, Livonia, MI. (Original work published in 1977, Moscow, Russia: Fizkultura i Spovt). 1986.
(7) Zatsiorsky, V.M., Kraemer W,J., Science and Practice of Strength Training. Human Kinetics, Champaign, IL. 2006.


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Effects of Immune Cells on 13762NF Mammary Adenocarcinoma Cell Attachment to Basement Membrane Components
Mantia, Jeffrey S.
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13762NF mammary adenocarcinoma cell clones MTF7 and MTF7(Tl1.2) (Fl1.2) were allowed to adhere to extracellular matrix components. Polymorphonuclear leukocytes (PMN's) were then introduced in various concentrations using several methods to examine the effect of these immune cells on attachment of malignant cells to the basement membrane (BM). Simultaneous PMN and tumor cell addition to matrices and addition after coincubation at several physiological temperatures showed no effect on tumor cell adhesion. PMN's also had no effect on adhesion of MTF7 cells to endothelium. Matrix pretreatment with PMN's followed by a saline wash prior to the addition of malignant cells, however, was shown to have a significant effect on attachment, as the enzymatic action of PMN's facilitated partial liberation of the matrix. It was therefore concluded that PMN's are not involved in the step of the metastatic process involving attachment, but are associated with BM degradation. In addition, studies to determine the cytolytic activity of PMN's and natural killer (NK) cells on tumor cell lines of varying metastatic potential (MTF7, MTF7(Tl1.2), MTC, and MTLn3) were performed, and it was determined that PMN's and NK's do not effectively lyse malignant cells in vitro.


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55+ Lifting and Nourishing Night Cream 提拉養潤晚霜 50ml
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