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Training for Distance Running, Triathlon, and Nordic Skiing
Endurance athletes' performance can be greatly improved from comprehensive athletic development. Given the nature of their sports, there is a higher incidence of over-use injuries, and an predilection to use very traditional methods of training. With many of the conventional training methods there can be a tendency to get stuck in long term plateaus. I have extensive elite coaching experience with developing running, sprinting, and nordic skiing technicnique. I have developed many athletes to the elite level, and worked at developing elite athletes on the US National Teams for running and nordic skiing.
I have found every endurance athlete can benefit from improved muscle force output. This can be developed through mobility, strength, and power, training. Adding in these elements into your training program in a well integrated manner will yield fantastic results. For many years these methods of training were not widely accepted in the US, research and results from elite athletes from Europe have shown this is now a necessity to be competitive in endurance sports and to be injury free.
Over the years I have directed sport training centers in different regions of the country. After moving I would have many athletes contact me about continuing their training. Given that I developed a training plan service. Although long distance coaching is not the ideal coach-athlete option frequently it is better than the alternative. With good communication it can be very effective, especially with today's real-time communication systems to review running or skiing technique.
My Endurance Coaching Background: I have been coaching and competing in endurance sports (cycling, running, Nordic skiing and triathlon) for over 20 years. I raced Cycling and Nordic at the NCAA DI level, then have continued Nordic racing ever since. I have used conventional models of training and more advanced integrated training systems. There is no doubt that multidimensional training develops far superior performances.


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Thursday, July 13, 10:00 am - 4:00 pm
Machine Reverse Applique
Fleur de Lis (10" x 12")
De- mystify with knowledge and skill as you learn all the steps needed to make the 10" x 12" Fleur de Lis block. With our thorough step-by-step directions and your imagination you too can make this little block.
Find the FUN of machine reverse applique done the Eye of the Beholder way: Trace! Iron! Snip! & Stitch!. Learn how fun and easy it can be, and faster and easier still with Appli-quilting.
This block offers opportunities to play. You decide what you want to make with it. Make two blocks and create a table runner separated by another block; centering it onto a square and make a 16" pillow; use it to decorate the flap of a small shoulder bag or the front of an i-pad cover.
Learn some tips for getting sharp points, crisp corners and graceful curves as you machine reverse applique with our process. You will love the results you get. Sewing machine with a zig-zag stitch is all that is required.
Come join the fun!
Supply List
- Fleur de Lis pattern by Eye of the Beholder Quilt Designs provided by Instructor for $9.00
- Fabric suggestions- Batiks are the best, and I strongly recommend them for this project. They are tightly woven, have a fine hand, and don't fray as much as other cottons. These qualities make it easier to turn under. Additionally, they are rich in color and texture.
*Suggestions before you cut your fabric:
-Make 2 of this block, create another block for the middle and make a small table runner.
(Fleur de Lis + block + Fleur de Lis = table runner)
-Center design on a larger square of fabric and make a pillow or block to put in a quilt.
-Use as a flap on a shoulder bag.
For Machine: Dimensions given are just for the 10" x 12" block.
(Amend fabric top, background and backing, and batting for size of end project you are making)
Fabric option: When creating by machine, you have the option to choose a medium-dark fabric for the background, and a light fabric for the top. For machine, you trace the design onto the paper side of your fusible.
- 12" x 14" rectangle of batik material for background*
- 12" x 14" rectangle of contrasting/ coordinating batik material for top*
- 12" x 14" paper-backed, iron on fusible (ie. Wonder under, soft n'fuse, ex)*
- 3 - 2.5" x 44" strips of fabric for binding (I used top fabric)
- Marking pencil for tracing onto the paper side of your fusible
- Iron, ironing surface
- Small, sharp scissors
- Thread that matches or goes well with your top fabric for machine applique or Appli-quilting
For Appli-quilting option:
- 12" x 14" rectangle of batik fabric for backing
- 12" x 14"piece of batting.
- Safety pins for pin basting
- Helpful items:
- Terial Magic or stabilizer, Spray Adhesive, Scotch tape
For Finishing the piece:
The finishing of your piece will not be part of the scope of this class. However, like any quilt piece, you will layer with your batting and backing, and then quilt, unless you are Appli-quilting.. You would need ¼ yard of fabric for binding if doing a straight binding.
After quilting by your preferred method, trim to 10" x 12". Then bind.
Contact Belknap Mill Quilters' Guild for more information.

subset: commoncrawl


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How to Communicate Our Faith to Our Children
Part Three: Living Our Responsibility to Our Children
Jesus said, "Suffer the little children to come unto me." And we are told to enter the kingdom as a little child. Our children are our future. We must all protect and nurture them. In the previous two parts, many ideas and suggestions were given for parents to support their children's growth in faith. Now it is time to ask the congregation about its responsibility to our children. How can we, at Ascension, support their growth in faith?
First, we need to recognize that they are children, not adults. We offer a "Family" service for those who want a shorter, more simplified service that is conducive to young children. We now provide Biblical color sheets and books for young children during the services. We have Sunday School classes and Vacation Bible School to provide our children with learning and a sense of community. Maybe we could provide child seating in the Parish Hall to encourage our children to feel more a part of the Church family.
Second, we need to love our children. We need to recognize each child's uniqueness. When we look at them we should see God's eyes reflecting back. They will be the leaders of Ascension in a generation... if they stay… if they decide to learn the faith language and keep it as their own.
Third, we need to encourage our children to grow to their full potential, to express their creativity, to relish in the joy of God. We need to see God through their eyes.
I hope this article has been helpful in some small way. Thank you for your children. They are a true gift to this Parish.
Kathi White


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He has this amazing ability to make the uninteresting interesting. His first film (I think) SLACKER is about nothing. It's a day in the life look at a bunch of twenty-somethings living in Austin, Texas. The film has no real narrative plot and is just linear vignette's that seamlessly move from one scene and character to the next. Some of the characters in certain scenes get long winded and may seem boring but in some weird way it works. You realize, like it or not, that you're hanging out with these people. You're experiencing a film version of life.
BOYHOOD isn't just a 12 year look at the life of Mason, a boy from Texas. It's a 12 year snapshot of family and life itself. I mentioned SLACKER earlier because that film is very similar in that it uses a lot of the same structure as this one does. Each of the vignettes chronicle a year or so of Mason and his family's life.
As for a synopsis the best thing to say is that the film is about family, parenting, and of course growing up. To describe the plot would just be paragraph after paragraph of me telling you scenes. I wouldn't know where to begin or end without fear of really ruining the experience of seeing it for yourself?
What I can do is tell you what I liked about the film. Everything felt genuine. No bullshit. What I mean by that is there was nothing dramatic for dramatic sake. Two examples. One scene there is an abusive drunken stepfather who hits Mason's mom. Any other movie would make this a big "Oscar bait" moment. You know, if the mother was played by Barbra Streisand or something clichéd like that. Not here. The film acknowledges it, deals with it, and then moves on.
Another scene that I thought was smart was when Mason was in eighth grade and him and his buddies were hanging with high schoolers. The kids were just hanging out doing what teenagers do. They start messing around with a saw blade. Like I said before, in any other movie this would be some dramatic plot point for our little Mason to learn a "life lesson". The scene doesn't teach us anything, thank god. It's just a snapshot showing us and reminding some what it was like to be a teenager.
The use of music to signify the passage of time was cool. Very cool. I just love stuff like that. They also used stuff like Harry Potter and the Nintendo Wii which was fine, but to me the use of music was the coolest and most effective trope.
The cast was amazing as well. Ellar Coltrane who played Mason was amazing, probably the best child actor I've seen in a long time if not ever. And the funny thing is, this is his first and probably only film. Ethan Hawke and Patricia Arquette, who played the parents were great.
This is the first time for a movie (that's not a summer blockbuster or genre picture) that I can honestly tell you to believe the hype. This is a masterpiece that needs to be seen! Go see it!
Highly recommended!


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September 9. As Pam & I were away celebrating our Golden Wedding Anniversary this report has been compiled from notes by Mary Bryer & Maggie Spice.
This evening was one of the reunion gigs that Steve Jay and Tony Crooks are fitting in to their solo diaries, by request, as mentioned in September Cross Country. Tonight though they appeared as Loco Boys rather than Plain Loco.
Attracting our biggest attendance so far this year it is clear they are as popular as ever. Steve has a long association with the Best of British from the time the club started and has played at every venue the club has used.
As Loco Boys their act was not aimed so much towards the line dancers but there were plenty in tonight enjoying the mix of music that included something for everyone to enjoy. As well as popular numbers such as Dean Brody's Little Yellow Blanket there were several self-penned songs, for example Blue Blue Memory (Tony) and Midnight Cowboy (Steve).
This was a super night, with lots of friendly banter, great atmosphere and even a sing song at the end.


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On the past two Flamenco Tours to Jerez we've had a cante class with José 'El Mijita.' Exciting, Scaaaary, and FUN! You can see video of that at the end of the post.
Here is one of his favorite letras to sing por bulerías; it's one we worked on in the classes.
No te quiero ni mirar
porque hasta la gente nota
que tú te pones a temblar
I don't even want to look at you
because people can tell
that you tremble
Why do we study the cante?
We do it to expand our understanding of flamenco as a whole. Because as we know, the dance does not exist on its own. We do it to broaden our understanding of the language of flamenco. To learn new things. And, of course, to have fun...
During the class last spring Lily, one of the students, held onto Héctor Raúl for the duration of the class. She wasn't quite sure why, but I'm pretty positive it was a subconscious act done for support.
Because this experience took people out of their comfort zones.
But the ladies went for it. I was impressed. Even those who didn't speak Spanish and had little previous flamenco experience.
I'm so glad they did. I'm glad I did. Because we laughed and laughed and learned and learned.
You can see a bit of that class here:
Mind you, this is a class and the ladies are very focused on learning a new palmas pattern, a bulerías letra, and how José sings it... So, no judgement por favor.
What about you? Where does your interest in flamenco songs come from? Why do you like to study the letras? Why do you like to study the cante? (Or do you want to study the cante, but you've been too afraid to go there...yet? Let me know below in the comments.
Let's Go to Spain!
Would you like to do something like this? Join me in Jerez or Barcelona! The details are right here.
You Might Also Enjoy:
How I Overcame My Fear of Bulerías (and why I used to hate this dance)


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A former football player is suing Electronic Arts on behalf of about 6,000 retired National Football League players who claim their likenesses were included in Madden NFL 09, but they weren't paid for it.
The complaint (PDF), filed in U.S. District Court in Northern California, claims that EA engaged in "the unlawful use of retired NFL players' likenesses in video games created, marketed, and sold by EA." The plaintiffs said EA did not obtain "prior authorization and permission" and that by not doing so, was "unjustly enriched."
Attorneys for Michael E. Davis, aka Tony Davis, filed the court document seeking class action status last week. The news was first reported by IGN.
The crux of the lawsuit revolves around the more than 140 "historic teams" included in the game. The players on those in-game teams have no names and do not share the same jersey numbers as their real-life counterparts. That said, the plaintiffs claim that characteristics, "including the players' height, weight, and skill level, were consistently identical or so close to the living player's characteristics that the consumers of the game could readily discern what player was being represented."
The retired players say that EA designed the game and the historic teams to ensure "consumers of the Madden NFL video game franchise will have no difficulty identifying who the 'historic' players are."
EA did not immediately respond to a request for comment.
This isn't the first time retired players have targeted video games. In 2008, retired football players were awarded $28 million in a lawsuit against the NFL Players Union after claiming the organization didn't pay them their share of the royalties the players' union received from Madden NFL, among several other football-related products.
The plaintiffs are asking the court for actual, statutory, and punitive damages, as well as all profits related to the retired players' likenesses.


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Little over a month ago, with Christmas very much upon us, I was talking with a couple of friends about how, as an author, it feels to consider that, upon the morning in question, December 25th – why I can hear the tune as I write: 'December 25th, December 25th! ' You know, from the musical production of Scrooge, starring Albert Finney? Anyhow, I was saying that it gave me a warm feeling to know that, while we're all opening our presents, there are people out there, around about the same time, depending on time-zones and such, unwrapping one of my books – title, author: 'Chris Rose; looks interesting, must read that, thank you so much!'
It sort of makes it all worthwhile.
Something else, to make it worthwhile, is when an author receives such a review as I've had the pleasure to do of late. The kind of review that just keeps coming back, overwhelmingly, whereby, whatever may be happening out there in the big bad world, all is good within, for however long – and yes, cliché I know, but it really does make it all worthwhile.
That is, when an author receives a review demonstrating a truly intelligent reading.
Well, not only have I been lucky enough of late to receive such, for Wood, Talc and Mr. J: We never had it so good…, but it's cleverly thematic in its praise to boot.
And so I thought I'd share it with you.
"What a meandering, mesmerizing journey this novel is. It's poetry in motion, pause and read-again worthy. "Wood, Talc & Mr. J" is unique yet familiar. There's elegance in its grit, morality in its liberation, pathos in its humor, discipline in its anarchy. It's confident in its vision whether depicting raw reality or taking off on flights of fancy. This is storytelling in black and white yet vividly descriptive, rollicking and reflective, street-wise with the mark of fine literature in its layered narrative and smart, nimble use of language and form. Its chapters grow out of quotes from ancient Chinese wisdom and classical writers like Blake, Dickens, Stevenson, Shakespeare, Shelly, and Wilde in order to, as Mr. Rose states in the foreword, "play with themes eternal".
""Wood, Talc & Mr. J" IS playful, even picaresque. It's episodic, at times a burlesque rendition of a quixotic quest for life's meaning and purpose, and love. Like a young Don Quixote, its protagonist Phillip enjoys the ride and the fascinating, challenging, at times farcical characters and situations he meets along the way. He pursues adventure like Don Quixote did "flailing at windmills" and exalting the objects of his desire. Yet, also like Cervantes' fiction, Mr. Rose's novel seriously connects to the conflicted, complicated, chaotic human experience of wondering, doubting, rebelling—and searching, especially for what may never be found.
"For me the Britishness of this novel is a bonus to its brilliance and a great part of its charm. I lived in England during the 1970s and 80s, so the settings, cultural and political issues, values, humor and anecdotes are familiar and nostalgic. It's also reminiscent of my favorite films of the "angry young men" "Look Back in Anger" era of British cinema, so I was prone to envisioning actors like Alan Bates, Albert Finney, Richard Harris and Peter O'Toole slipping into the fascinating roles of working class people that enliven this novel.
"Despite the wanderlust and internal isolation of this novel's main character, there is such a feeling of hearth and home (a definite place to set out from and return to), with the importance of family and friendship at its core. The historical context is vividly conveyed through characterizations, settings, and current events, and, most essentially, the pop and jazz music playing on the juke box, turntable, radio, or even just in Phillip's head.
"From its opening lines to its last, "Wood, Talc & Mr. J" is challenging, intelligent, out of the ordinary and beautifully written, full of adventure, lively conversations, compelling action, laughter and tears, an imaginative memoir of past times, people and places Mr. Rose honestly and cleverly transforms into something unforgettable for his readers, too.!"
DM Denton.
* * * * *
Wow ! Here's a link to a chapter, if you should so wish >>>>>> LINK
Thanks for stopping by, and enjoy.
Your literary, theatrical friend


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Our maternity photography has been nominated
to receive the 2017 Austin Birth Award
for Best Maternity Photography!
We need your vote to help us win!
Keep reading below to find out how!
Every year, the Austin Birth Awards highlights the best area providers for maternity, birth and baby services in the Austin area. This year, we made the list for our maternity photography and couldn't be happier to be nominated!
There are two other contenders for the title of the Best Maternity Photographer in the area and we would be honored if you took just a couple of minutes to vote for us.


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Your reception and soft seating areas say a lot about your company's character. It is important to create a good first impression with your customers and clients by providing comfortable and stylish sofas for them to sit on.
A modern and professional looking sofa will positively show customers the quality of your business, reflecting your company's ethos. We offer a wide range of options for you to choose from to help you do this, from ultra-modern and brightly coloured, to more neutral reception sofas and soft seating options.
We aim to make your selection easier by having expert advisers on hand – let us know your preferred style and budget, and we will make practical suggestions for you. Most sofa's area available in any finish and these pages show only a small selection of what we offer so Get in touch to discuss your options in reception sofas.


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Promenade des Anglais
Nice takes on a altogether contrasting quality west of cours Saleya, with all-encompassing city blocks, huge neoclassic hotels and apartment buildings, and a series of tempting parks dense with palm trees, verdure, and sloshing fountains. From the Jardin Albert I, at one time the delta of the Paillon River, the famed promenade des Anglais unfolds the length of the city's waterfront. The original promenade was the brainchild of Lewis Way, an English minister in the then growing community of British people drawn to Nice's climate. Today it's a big multi lane avenue dense with traffic-as a matter of fact, it's the conclusion of the N98 coastal highway. Alongside it runs its enchanting parallel, a wide, sun-washed pedestrian walkway with sporadic steps running down to the smooth-rock beach. A daily troop of promeneurs, roller-bladers, runners, and sun seekers amble its broad pavement, looking across the spellbinding blue expanse of the sea. Alone in the early hours it is conceivable to delight in the waterfront stroll as the cream of Nice's international high society at one time did, then there was nothing more than the sound of hoofs on stone to compete with the bellowing waves.


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Type Tuesday: Letraset Tour de Force/
I was happy to be able to contribute some letraset from my stash to Calgary poet Derek Beaulieu. His recently completed visual poem is over 4 feet wide, so it is no wonder his dry transfer lettering supplies were dwindling!
Derek describes his project:
"This piece draws inspiration from Blaise Cendrars' 1913 composition "Prose of the Trans-Siberian and of Little Jehanne of France" (see image below). Cendrars' original—a key modernist text in the history of visual poetry—was originally published as an accordion fold booklet. When each copy was unfolded, and the entire print run of 150 copies (only 30 of which are thought to survive) was laid end-to-end, the measurements were the same as the Eiffel Tower—the symbol of Parisian modernity.
My letraset poem is 13.5" wide by 52.5" long—and at that length if 150 copies were laid end-to-end, the height would echo that of the Calgary Tower—the symbol of Calgarian 'Modernity.'
I believe that this piece exemplifies my visual practice and is a playful intersection between poetry and graphic art, score and painting, book art and poster-poem—a joyful celebration of the possibilities of language."


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The successful candidate will Coordinate, oversee and insure the quality of all IMC/SS programs as well as ensure the timeliness, cost and quality of all activities performed under the project.
Location: Sudan (Juba)
Language Skills: Excellent English communication skills, both oral and written required.
Vacancies Contact:
To officially begin the application process, please visit www.imcworldwide.org and complete the online employment application form found under the tab "Work with IMC".
For more: Jobs in Africa » Jobs Africa » Careers in Africa


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Cirque - Velvet Rose
Cirque - Velvet Rose
100% Polyester
Stainless Steel™ Finish
100,000 Double Rubs (cotton duck)
10.6 ounces per linear yard
3/4" H x 3/4" V (Pattern is woven up the roll and suitable for railroading)
Cirque is part of the Stainless Steel Collection. For more information about specifications and available colors, click here to download the Stainless Steel Collection sample card.
Request Sample


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If you're involved in an accident-related insurance claim or lawsuit in Georgia, it helps to know some things about the Georgia laws that could apply to your case. In this article, we'll look at a few key Georgia personal injury laws.
A time limit, or "statute of limitations," applies to all injury-related personal injury cases filed in Georgia's civil court system. In Georgia, you have two years to
file a lawsuit in court. The "clock" on this deadline usually starts
running on the date of your accident or whatever led to your injury.
It's crucial to understand and abide by Georgia's statute of limitations in injury cases, because if you try to file your lawsuit after the two-year window has closed, the court will almost certainly refuse to hear it, and you'll lose your right to get compensation for your injuries.
For injury claims against a city or county, you have six months to file a formal claim. For claims against the state, you have two years. See: Injury Claims Against The Government
In some cases, when you try to file a court case or insurance claim
after suffering an injury, the other party will turn around and claim
that you're actually the one at fault -- in whole or in part -- for the
accident. What happens then?
Georgia's modified comparative fault rule reduces or eliminates damages if you're found to be partly or mostly at fault for your accident. Here's an example:
Suppose that you're going through an intersection when you're hit by a driver who ran a red light. You were traveling 10 miles per hour above the speed limit at the time. It's finally determined that the other driver was 90 percent at fault for the accident, and you were 10 percent at fault. Georgia's modified comparative fault rule reduces your damages by an amount that is equal to the percent of fault assigned to you. Here, if your damages equal $10,000, you'll receive $9,000, or $10,000 minus $1,000 representing the 10 percent of fault assigned to you.
In Georgia, the courts are required to apply the comparative fault rule in injury cases where both parties are found to share the fault. Don't be surprised, however, if the issue also comes up in insurance settlement negotiations.
Georgia is a "fault" state when it comes to auto insurance claims. This means those injured in Georgia car accidents have multiple options for seeking compensation for losses. They can file a claim with their own insurance company, file a third-party claim directly with the other driver's insurance company, or file a lawsuit in court.
In many states, dog owners are protected (to some degree) from injury liability the first time their dog injures someone if they had no reason to believe the dog was dangerous. This is often called a "one bite" rule. In Georgia however, a specific statute (Ga. Code Ann. § 51-2-7) makes the owner "strictly liable", meaning regardless of the animal's past behavior, the dog owner is responsible for a personal injury caused by his/her dog.
Specifically, Georgia's strict liability dog bite statute provides that if the plaintiff can show that the dog should have been on a leash or "at heel", but wasn't, the dog owner is liable for any resulting injuries.
Some states have caps on damages in personal injury cases.
These caps limit the amount of damages an injured person or family can
receive in certain types of cases, or for certain types of losses.
Georgia currently does not cap damages in medical malpractice or other kinds of personal injury cases. In 2010, the Georgia Supreme Court ruled that damages caps violate the right to a jury trial established in the state constitution.
Title 51 of the Georgia Code provides more information on a wide range of personal injury cases. For information on motor vehicle accidents and insurance specifically, see Title 40.


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Nimble Streamer can be used as an origin for HTTP peer-to-peer streaming. This technology allows off-loading origin server or delivery network by exchanging media data between viewers.
Most used Nimble Streamer media server features for P2P are the following:
Peer5 is a serverless (WebRTC based) CDN for massively-scaled video streaming, providing a TV-grade broadcasting solution for the Internet. Peer5 turns the peak demand issue into an advantage -- the more users that watch, the more effective the streaming becomes. Use Peer5 in combination with Nimble Streamer to simultaneously increase stream quality, reach larger audiences and reduce cost. Peer5 requires no end-user download or install and has been integrated with the most popular video players, including: JW Player, Video.js, Flowplayer, Clappr and Kaltura.
Please see Peer5's step-by-step guide for setting up Nimble Streamer to work with Peer5's serverless CDN.
This demo video explains the benefits of Peer5.
Streamroot has built a hybrid peer-to-peer video delivery solution for online VoD and live streaming platforms. Working in tandem with Nimble Streamer, Streamroot optimizes delivery by connecting users viewing the same content at the same time, helping broadcasters reduce bandwidth costs, improve performance and better manage traffic peaks. Streamroot is plugin-free for viewers and is plug-and-play in a variety of popular video players: JWplayer, Flowplayer, VideoJS, DashJS, and others.
StreamRoot has prepared a step-by-step how-to describing the setup and usage of Nimble Streamer with their P2P infrastructure.
Have a look at the joint demo.
Viblast PDN
is an advanced peer-assisted video delivery technology.
It makes streaming live and on-demand video very efficient through peer-to-peer connections between viewers:
you can offload up to 70% of your bandwidth and handle unexpected viewer spikes. Viblast PDN also features Customer portal, Mobile SDK for Android and iOS and Plugin-free HTML5 player.
This live demo relies on Nimble Streamer and adds Viblast PDN P2P capability to it:
If you're not connected to any peers, click here to simulate new on Viblast website.
Nimble Streamer can be installed in a couple of small steps and upgraded to the latest version by running two or three simple commands in console.
Let us know if you need any help and search through our documentation to find more information.
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refer to the
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New Townhomes in Peters Township
The Venetia Pointe townhome community provides classic amenities including one-level living with attached garage, three bedrooms and two and a half baths.
Each unit features an open floor plan perfect for family time or entertaining. Fireplaces and spacious great rooms make gathering and conversation a natural fit.
Convenient to Peterswood Park, the Peters Twp Recreation Center, library and municipal facilities, and you'll enjoy easy access to shopping and more on Route 19.
- 3 Bed, 2.5 Bath
- Custom Cabinets
- 2,600 Sq. Ft.
- 2 Car Attached Garage
- Priced in the $390's
Contact The Jim Dolanch Team today to schedule a tour!


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Music Video for Get It Right [Full Song] performed by Authority Zero from the album "Stories of Survival" (C) 2010 Suburban Noize Records / Viking Funeral Records
Authority Zero is a punk rock band from Mesa, Arizona. The band's style is rooted in reggae and skate punk, with Bad Religion, Pennywise, and Sublime cited as heavy influences. There is an obvious Spanish/Portuguese influence in the band's music as well.
Pick and Click one of the menu tabs above for more artist info.
Or click the artist name tag above to go to the artist page.
All artist info on these pages is
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He who joyfully marches in rank and file has already earned my contempt.
He has been given a large brain by mistake, since for him the spinal cord would suffice.(Albert Einstein)


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Laser Type: Diode Pumped Solid Laser. Play Mode: Sound active, Auto, DMX512, master slave. Scan system: use precise stepper motor, large angle scan.Application: disco, bar entertainment, nightclubs etc. It take 4-15 days (depends on the country) to arrive your location (like USA, UK, Canada, European or Asia countries). If your location is on the remote areas pls search this website.
We guarantee to solve your problems in a way you'll be satisfied! The item "960mW 4 Heads RGBP Laser Light Projector Stage lighting Party DJ KTV Show" is in sale since Thursday, April 12, 2018. This item is in the category "Musical Instruments & Gear\Stage Lighting & Effects\Stage Lighting\ Single Units". The seller is "stagelight" and is located in Shenzhen.
This item can be shipped to North, South, or Latin America, all countries in Europe, Japan, Australia.


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I have various things to report happening over the festive season. Firstly, I'm running two promotions:
World War II romantic novelette, 'The Hangar Dance' will be free on Amazon from 26th – 27th December.
Elizabeth Clansham, my contemporary novella set in the Scottish Highlands, is now free to download from Smashwords. If you're looking for a Christmas read, it's the perfect book as much of the action is set over the holiday period and it's a compact enough read to complete over the holidays!
I hope you enjoy reading the books if you download them and, as always, will be very appreciative of positive ratings, recommendations and reviews anywhere and everywhere!
Also, over Christmas, I will be publishing Danburgh Castle, Medieval novelette, on Smashwords – see the new wintry cover above! This has received mixed reviews so far (much more favourable from UK readers than US, in general, interestingly enough) but I think if you like your heroes tall, dark and commanding and your romances short, dark and gothic in tone, it may be a story for you! Excitingly, Danburgh Castle has recently had its first downloads on Amazon Japan, which I'm really thrilled about!
Lastly, I've also been really pleased to discover in recent times that 'Brizecombe Hall' continues to attract attention from fans of the Bronte sisters. It's currently being read by Swedish-UK blogger, Traxy, as part of her marathon campaign to read all things Jane Eyre-related. It's also featured on an Italian Jane Eyre fan-site.
Well, with those global snippets of info., I shall wrap up. I wish everyone a very Happy Christmas and happy reading over the holidays.


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'John Wilde: The Early Works' Examines a Wisconsin Great
Tory Folliard presents unseen work by major Wisconsin artist
To read the article on the Shepherd Express website please click HERE
John Wilde (1919-2006; pronounced "WILL-dee") is regarded as one of the major figures of Wisconsin art. Wilde's works are found in prestigious institutions across the nation and his surreal influence lives on in the work of contemporary heavies such as Fred Stonehouse.
"John Wilde: The Early Works," Nov. 19 through Dec. 31 at the Tory Folliard Gallery, presents a cache of recently discovered works from the 1940s and 1950s. The artist's niece discovered the paintings and drawings after the death of Wilde's widow in 2015. The exhibition reunites preparatory drawings with the hitherto unseen finished canvasses. While the fumbling fingers of adolescence often lead artists to commit their juvenilia to the flames, Wilde's early efforts reveal an artist assured in style and technique from a young age. "This wasn't just talent and training," recalled artist Sylvia Fein, who met Wilde when both were undergraduates at UW-Madison, "There was a supernatural happening…constantly generating and cranking out [work] with no apparent struggle or missteps."
Robert Cozzolino, the leading Wilde scholar and author of the exhibition catalogue, will give a talk at 2 p.m. on Saturday, Nov. 19 during the opening reception.


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In stark contrast to the letterpress video I posted here last week is this fantastic film by Danny Cooke.
I discovered Danny's films after I watched his video about signartist David A Smith. Like that, this film is expertedly put together. It also captures perfectly the charm and the hypnotic quality of letterpress that I find so appealing. If only I had all that furniture and could lock up type like that!


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Finally...A Good Brewery in Michigan
Just kidding. Michigan beer is really delicious. We're big fans.
Along with a handful of pioneering areas of our country, Michigan tops almost every beer-lover's list when it comes to homegrown craft. The sheer number of great breweries in this state, pushing 200 at this point, is a singular tribute to this fact. And the people themselves, always straight shooting and full of smiles, tend to get under your skin in the best way possible. "Michigan nice" is what I call it. Authentic, approachable, and generous with their time and spirit, it's a refreshing combination, and provides a distinct and obvious analog to the state's thriving craft scene.
We sat down with Ryan Cottongim, who founded Witch's Hat Brewing Company in December 2011 along with his wife Erin, and had a conversation about the origin of his brewery, the community where he put down roots, and the growth of great beer in Michigan.
Chatting with Ryan felt a little like talking to myself, and it was, admittedly, slightly unnerving. His approach to craft beer was like mine. His creative process was like mine. His love of a community-driven business was the main reason he started the brewery, and I couldn't agree more. The more conversations I have with brewers, restaurant owners, and thought leaders in the industry, the more I see the similarities and sentiments that bind this group together. A firm commitment to people, a fierce love of the liquid, and unquenchable thirst for great conversation and discovery. It's this sort of enthusiasm that keeps me coming back for more.
Ryan and Erin started Witch's Hat when they were laid off of their respective jobs in 2010. Ryan was a passionate homebrewer for about 10 years before starting the brewery, a similar path to most of our countries recent startup brewers. Both Ryan and Erin grew up in South Lyon and felt a strong commitment to the area, making the decision on where the to locate the brewery a no-brainer.
Similar to most of Michigan, South Lyon's regional identity exudes a sort of humble panache, if that's a thing. Blue-collar and cosmopolitan. Classically mid-western and progressive at the same time. In short, it's a great place to put a brewery, and while Ryan knew the sort of risk he was taking on (as any small business owner does), he also knew the town would be there to support his dream.
The current 15-barrel brewery is an inspiring evolution of their 3-barrel brewhouse, originally located at the end of a strip mall in a different part of town. I'm a big fan of a rugged, industrial setting for a brewery, and Witch's Hat's new location doesn't eschew any of its original, and humble, charm. Located just a few mins down the road from the famous depot where they got their name, it's a close-to-perfect place to drink a few beers and appreciate the hard work that got them to this point.
Ryan reflected on their choice to name the brewery after the town's infamous building. "It ties into a lot of our history. Our parents and families were raised here. It's the iconic symbol of South Lyon." Truly regional ties make for a strong brand in this part of Michigan.
Their commitment to a fresh, quality product comes through clearly in the beer. It's delicious, and the town couldn't agree more, judging by the sterling reputation they've achieved in a just few short years in the community.
When I asked about his inspiration for the beer, his answer was as easy to swallow the as their flagship IPA, Train Hopper. "We're going for the bolder side of balanced", he mused. "I'm certainly a craft beer nerd when it comes down to it, but I wanted to make sure all our beers were approachable." Fun Fact here: Their brown ale is named of their springer spaniel, Edward.
Not to say they don't get funky on some seriously unique liquid, evidenced by The Bear Witch Project, a mouth-puckering, smoky Lichtenhainer (a collaboration brew with local brewery Grizzly Peak) and Doedish; an aromatic, punchy double IPA on draft.
The conversation turned to the evolution of the craft beer consumer. As locally brewed beer becomes the new standard, the new consumer comes to the brewery already aware of what makes a beer "craft", along with a palate for tasty brew that has never been seen before in the country.
"What we're seeing is the younger, just 21 crowd coming in already having beer knowledge" he said, "I think that shows how long this is going to continue to grow. It's a clear indication of a whole new market opening up. It's going to pave the way for the next 10-15 years, driving a new localism movement. We don't have to sit there and do the "welcome to craft beer" pitch anymore, and the best part is that each month there's more and more coming."
This has, in essence, created the perfect environment for start-up breweries all over Michigan. High demand, a young and educated consumer base, and an intrinsic urge to support local.
And local they will stay. When I asked about growth in the coming years, he was optimistic, yet grounded, in his reponse. "80% of our business is out of our taproom. We are about 1500 barrel a year brewery right now. We definitely have long term plans of distributing more, but our taproom will always be our major focus. It's tough to be creative when you don't have a taproom. I can put 22 beers on now to see what works."
Michigan is, definitively, a fun place to be. The pioneering spirit of great beer, from the national brands we already love to the local watering holes finding their place in the community, is strong and growing. It only makes sense that people like Ryan and Erin are finding success in such a place.
Published in September 2015.


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When Stefan Klein gets stuck in a traffic jam on the drive to work it doesn't stop him smiling. The automotive designer believes his AeroMobil flying car prototype will soon be ready for take-off, allowing him to unfold the carbon-fibre wings, fire up a propeller and soar skyward.
Klein, 53, has been perfecting his creation for more than 20 years. Now the Slovakian says it could be just a matter of months before the AeroMobil sparks another transport revolution and becomes a common sight on – as well as above – the streets of Europe.
His radically styled hybrid was a surprise hit at the AeroTech Congress in Canada in September, an event at which engineers and designers from around the world show off the latest in aeronautical technology. Klein's futuristic flying car stole the headlines.
"I didn't expect the reaction to be so good," said Klein, from Bratislava. "There were a lot of incredible aircraft to look at but our car became the centre of attention. We even had specialists from Nasa asking what it was like to fly."
AeroMobil 2.5 has a steel framework and a carbon-fibre body. A Rotax 912 engine runs on standard unleaded petrol and powers the car to just over 100mph on the road, or 124mph in the air. The wings tuck neatly into the body when the AeroMobil is on the street but fold out automatically for flight, increasing the width from 5ft to 27ft.
Klein and his business partner Juraj Vaculik have invested tens of thousands of pounds in the project, which four years ago looked as if it would never get off the ground. "I was a university lecturer and had to work on the car in the garage of my house," said Klein.
"I reached a point in 2009 when I really needed to find some investment money to take it any further. I had known Juraj for many years and he liked the idea instantly. I had to warn him that the risks were great but he was prepared to open his chequebook and stand beside me."
Now that faith may have paid off, with investors from India, China and Russia knocking on their door. AeroMobil has invites for flying shows around the world in 2014, even though the farthest the project car has flown so far is just three miles.
"AeroMobil 2.5 is the final prototype before we build the finished car next year," said Vaculik, 45. "We have been overwhelmed with inquiries since the Canadian event and now hope to get the production version ready for April."
The propeller-powered car weighs 450kg and takes off at 90mph. It has a flying range of 430 miles but once on the ground fits neatly into a normal-sized parking space.
The company has just moved to a purpose-built hangar on a private airfield and will employ at least 15 extra staff within the next 12 months. It also plans to build different versions of the car and eventually offer a range of models.
'Nobody believed me when I first started designing a flying car. Now they don't think I am mad any more because we have had so much interest. The world is changing and many countries, such as America, are looking at new aviation legislation which make the whole idea more feasible," said Klein.
Vaculik has yet to hitch a ride in the two-seater but is now taking flying lessons. He says his only major concern with the car was when Klein decided he would adopt the role of test pilot. "Stefan has more than 1,000 hours flying normal aircraft but I was still worried to let our chief designer be the guy who also made the maiden flight," said Vaculik.
The pair remain coy about the price of the AeroMobil but say the past failures with flying cars will not deter them to invest more.
Vaculik clearly believes he and Klein are justified in their optimism: "People thought the first mobile phones were a joke because they were so big and heavy. Sometimes designs have to be modified and refined before they catch the public imagination."
AeroMobil 2.5
Engine: Rotax 912
Construction: steel framework and carbon coating, folding wings
Dry weight: 450kg (992lb)
Capacity: Two people
Top speed: 124mph-plus
Min speed: 40mph
Take-off speed: 90mph
Range: 430 miles
Fuel consumption: 18.9mpg
Width: 8,200mm
Length: 6,000mm
Top speed: 100mph-plus
Range: 310 miles
Fuel consumption: 37.8mpg
Width: 1,600mm
Length: 6,000mm


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Ergonomic Specialty Keyboards?
Do you need a specialty keyboard that covers functions like these?
What makes a Keyboard Ergonomic?
It's all in the design. Traditional keyboards require you to posture everything to fit the keyboard. The engineered contours of the ergonomic design bring the keyboard to you. It's a natural fit. It gives your wrist and hands a break.
Keyboard Ergonomics DO Matter
Repetitive strain injuries are becoming commonplace. Ergonomic keyboards are designed to relieve this stress. This can make all the difference in improving the safety of the work environment. Reducing discomfort and fatigue leads to a happier workplace.


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What's cooking.
Under the label of "teste di legno" (wooden heads) Elia Maurizi and Francesco Pepa created a series of "hacks". One is a kitchen called UNACUCINA made purely from products bought at the swedish furniture heavyweight. IKEA does not really like these hacks, but we do!
as seen on Stilsucht.de


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FRAM scientists conduct the research needed to manage West Coast groundfish. We collect and analyze information on the approximately 90 groundfish species regulated under the Pacific Fishery Management Council's Groundfish Fishery Management Plan.
FRAM has four programs: Economic and Social Science Research, Fisheries Observation Science, Groundfish Ecology, and Population Ecology. We collect data on West Coast groundfish and their habitats by conducting field surveys, debriefing observers, and analyzing samples in the lab. We look at the economic impact of both commercial and recreational fishing. We complete stock assessments that are used to evaluate the status of important West Coast groundfish species.
Our mission is to promote sustainable and productive fisheries, communities, and ecosystems with a focus on the U.S. West Coast through innovative scientific research, data collection, and advice to natural resource managers.


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Today, at the palace of the Ooni of Ife, Oba Adeyeye Enitan Ogunwusi, Nigeria's foremost industrialist and philanthropist, Aliko Dangote, will be touching more lives when he donates to victims of the March 8, 2017 violent clash between the Yoruba and Hausa communities in the ancient town.
The two parties had clashed on the day reportedly following a disagreement between a Yoruba woman and a Hausa man over a minor issue regarding a shop. The disagreement snowballed into a major, bloody crisis that claimed about 45 lives and extensive damage to property. Many shops, vehicles and goods worth millions of naira were destroyed. Many of the traders lost all their wares and have been finding it difficult to return to business.
Dangote will, however, be putting smiles back on the faces of the victims of the losses today with some donations, as he further gives practical vent to his commitment to lift many lives desiring attention.
Besides the numerous philanthropic gestures that he directly undertakes, the President of the Dangote Group had established a Corporate Social Responsibility vehicle, the Dangote Foundation, to handle philanthropic projects that impact on human development. In March 2014, Aliko endowed the Foundation with N200 billion to enable it carry out its mission as it gradually scales up its work. The financial votes to the Foundation and the interventions it has done so far make it one of the largest charity organisations in Africa.
Big beneficiaries of the Aliko touch are the communities where the Dangote cement factories are located in Obajana, Kogi State; Ibese, Ogun State and Gboko, Benue State. In Ogun State, Dangote Cement commissioned, two years ago, the 26-kilometre Itori-Ibese concrete road which has been enabling smooth motoring. The concrete road innovation has been highly welcomed and described as ingenious by stakeholders and top engineers who contended it would help Nigeria save more money and help address the issue of accidents and constant road maintenance.
In the same vein, the company is building a 42.5km concrete road from Obajana to Kabba in Kogi State. All these have cost the company billions of naira.
The Group has also established the Dangote Academy to train young technicians and craftsmen that are expected to boost the manpower needs of the nation's industries. It also donated N153 million to boost Nigeria's fight against the Ebola Virus Disease in 2014, and another $3m to the African Union (AU) to help combat the scourge.
Only recently, the Governor of Benue State, Samuel Ortom, expressed appreciation that the Dangote Cement had scaled up its charity projects in the state. Ortom, who was speaking at the Dangote Cement's commissioning and presentation of tricycles to some communities in Gboko, was also elated that the company paid a staggering tax of N700m to the Benue State coffers. The governor said that without the Dangote Group, there would have been a huge vacuum in the state's economy. He described the Dangote Group as a dependable partner, and commended it for creating direct and indirect jobs opportunities in the state.
"Alhaji Aliko Dangote is a great Nigerian whom God has endowed with wisdom to drive the economy through the private sector. This company is better off compared to when it was in the hands of government. If not for Dangote, BCC Gboko would have been occupied by rats and reptiles," Ortom said. Actually, the BCC Gboko premises had been occupied by reptiles and rodents before the Dangote Group acquired it and completely turned it around.
According to the Benue governor, "We are restricted by the downturn in the economy. The capacity to engage people by the government is no longer there. So this new corporate social responsibility scheme is really commendable. The tricycles will facilitate movement and the cement depots will facilitate development and reduce hardship of travelling long distance before getting the product."
Other CSR projects by Dangote Cement in Benue State include the electrification of villages at Masaje, Ipav, Gaando, Mbayion, Quarry Community, Igyula-Mbayion, Amua-Mbayion, Tsekutsa-Mbayion and some communities at Ukpekpe-Mbayion; procurement of 50 motorcycles on a revolving scheme basis and construction of 14 blocks of classrooms in different host communities.
Others are construction of a bridge at Mkar, donation of N15m to the Yion Clan Foundation, construction of 21 boreholes in some communities of Mbayion, Yandev and Ipav, with arrangements already in place to reactivate non-functional ones; procurement of four trucks of fertilizers on a revolving scheme for the Mbayion community; construction of a block of classrooms for the Quarry Community, construction of an examination hall at Mbatyula Progressive College, Tsekucha; and annual disbursement of the sum of N10m for scholarship grants to Mbayion students in higher institutions of learning.
"We have vigilante contract with all our host communities for which we pay over N3m monthly. We do engage some skilled and unskilled youths of the host communities in our employment as part of our Youth Economic Empowerment Programme," a statement from the Dangote Cement said.
In Obajana, Kogi State where the country's biggest cement plant is located, Dangote's Cement's CSR schemes have gone beyond the billion naira mark.
Some of the company's philanthropic works in Obajana are the construction of a 33kv overhead high tension transmission line from Kabba junction to the Obajana communities, solar boreholes with storage accessories, construction of low tension transmission lines, extension of low tension lines and upgrading of capacity of transformer 5.5 KVA, water reticulation to some fetching points and erosion control works.
Others are re-routing of high tension transmission lines, Clinic project (with waiting lobbies, pharmacy, female and male wards, doctors and nurses bays), construction of a block of classrooms with Teachers' waiting room, construction of 6km Obajana-Oyo concrete road, annual scholarship grants, and support to cultures, festivities and farmers.
A major support from Dangote Cement to its host communities is the provision of job opportunities for indigenes and award of contracts to their businessmen and women.
The former Executive Secretary, National Human Rights Commission, Professor Ben Angwe, said the Dangote Group should be commended for its CSR projects everywhere, adding that the company should not rest on its oars in supporting the people.


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New Delhi: The Election Commission (EC) will provide Braille photo ID cards to visually challenged voters across the country, Chief Election Commissioner (CEC) O.P. Rawat said here on Wednesday as he handed out token Braille ID cards to two persons at an event here.
The photo voter slips would also be made in accessible formats for them, he said.
Addressing the concluding session of a two-day event on inclusive elections, Rawat also announced that the Commission has decided to establish auxiliary polling stations for persons with disabilities during elections.
He said Disability Coordinators would be appointed at the levels of Assembly constituencies, districts and states.
He said a mobile app would be developed in-house for the persons with disabilities to facilitate them participate fully in the election processes.
He said that they would be permitted to avail of public transport for free along with their attendants on the day of polling.
For hearing impaired voters, sign language windows will be established in all audio-visual training and awareness contents of the commission.
Rawat announced that a new unit called Accessible Division would be established in the ECI-run International Institute of Democracy and Electoral Management in Delhi.
Election Commissioner Sunil Arora said that technology has the capability to fill the gaps and it shall be explored to its fullest potential.


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Norwich City face an interesting Premier League season over 2015/2016.
Norwich City manager Alex Neil will have been eagerly anticipating the Premier League fixture list following his team's promotion from the Championship play-offs last season.
The main aim for the Canaries will be to stay in the top flight, which won't be easy considering the strength of all of the teams in the division.
If Norwich can finish somewhere comfortably just above the bottom three, it will mean they have fought their way through difficult periods on the fixture list effectively.
Norwich have been handed a generous start, with a home game against Crystal Palace, an away game at Sunderland and a home match against Stoke.
The schedule has been relatively kind to Norwich supporters for Christmas, with a trip to Tottenham on Boxing Day not causing too much exertion as the Christmas hangovers kick in.
The Canaries then play Aston Villa on December 28 before starting 2016 with a match against Southampton at home.
There's a very difficult away game on the final day of the season against Everton, but fingers crossed the club are comfortably safe by that point.
8 Crystal Palace (H)
15 Sunderland (A)
22 Stoke (H)
29 Southampton (A)
12 Bournemouth (H)
19 Liverpool (A)
26 West Ham (A)
3 Leicester (H)
17 Newcastle (A)
24 West Brom (H)
31 Man City (A)
7 Swansea (H)
21 Chelsea (A)
28 Arsenal (H)
5 Watford (A)
12 Everton (H)
19 Man Utd (A)
26 Tottenham (A)
28 Aston Villa (H)
2 Southampton (H)
13 Stoke (A)
16 Bournemouth (A)
23 Liverpool (H)
2 Tottenham (H)
6 Aston Villa (A)
13 West Ham (H)
27 Leicester (A)
1 Chelsea (H)
5 Swansea (A)
12 Man City (H)
19 West Brom (A)
2 Newcastle (H)
9 Crystal Palace (A)
16 Sunderland (H)
23 Watford (H)
30 Arsenal (A)
7 Man Utd (H)
15 Everton (A)
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Tesla Gray Leather Sofa w/Right Chaise
Measurements113" W x 85" D x 27" H
288 cm W x 216 cm D x 69 cm H
Available Colors
- Harbor Gray
- Adjustable headrest(s)
- Tufted accents
- Saddle arm style
- Upholstered in genuine top grain leather
- Modern design
- Stainless steel legs
- Double top needle stitching
- Solid pine wood construction
- Foam padded seat and back
- Triangle leg style
- Leather
- Foam
- Pine wood
- Stainless steel
The Tesla Leather Sofa w/Right Chaise is ideal for your living room with modern design. Made from smooth genuine top grain leather in dove gray, this upscale modern sofa is created with the highest quality. The adjustable headrests provide an incredibly comfortable experience while the triangle style of the stainless steel legs brings the couch its full modern style.
Important Notes
About Stainless Steel and Metal: The stainless steel and metal are complete with a polished finish. During the hand polishing process, slight imperfections are created. These small nicks, welded spots, and scratches are considered normal and add a unique look to each piece.
Care Instructions
Clean leather with a damp cloth or a leather cleaner.
Care: When you purchase leather or leather-like furniture, you want to make sure it lasts a long time in your home for you to enjoy for future years. If you would like to keep your pieces strong and prevent soiling, it is best to take care of this material with routine maintenance. This helps remove the accumulation of dust and grime.
Sometimes life is not under our control. If you encounter a spill on this piece of furniture, do not leave it untreated for too long. Make sure the area is completely dry once you are done cleaning it.
Please keep in mind that the use of a professional cleaning service is always recommended if you do not feel comfortable cleaning an upholstered piece yourself.
On Display at Your Local Store
Calle Ocho Boulevard2475 S.W. 8th Street
Miami, FL 33135(305) 642-4355
Coconut Creek Boulevard5855 Lyons Rd
Coconut Creek, FL 33073(954) 428-7177
Hialeah Boulevard1940 W. 49th Street (103rd St.)
Hialeah, FL 33012(305) 827-2233
Kendall Boulevard13755 North Kendall Drive
Miami, FL 33186(305) 752-3720
Miami Airport Boulevard1260 N.W. 72nd Avenue
Miami, FL 33126(305) 592-1121
Palmetto Boulevard4200 N.W. 167th Street
Miami, FL 33054(305) 624-2400
Wellington Boulevard160 South State Road 7
Wellington, FL 33414(561) 422-1922
Cutler Bay Boulevard19250 S Dixie Hwy
Cutler Bay, FL 33157(305) 474-5319
Pembroke Pines Boulevard12201 Pines Blvd
Pembroke Pines, FL 33026(954) 436-7900


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|Home » Printers » Canon Ink Cartridges » Canon BJC Printers
Ink Cartridges for Canon BJC PrintersOut of ink? Try our compatible Canon BJC ink cartridges. They cost 50% less than name brand replacements and are 100% guaranteed to work just as well. To get started click on your Canon BJC printer model from the below list and then add the appropriate Canon ink cartridges to your cart. Orders received before 1PM will ship today.


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TrainingPros Region(s): Northeast
TrainingPros Relationship Manager, Diane Brescher, Ed.D, CPLP, serves clients in our Northeast region with a special concentration in the New Jersey and New York City markets. With her strong background in the financial services, insurance, healthcare, hospitality industries as well as government agencies, Diane has honed the skills that make her a seasoned learning and development expert. Her areas of greatest experience are in leadership development, executive and leadership coaching, strategy development, competency development, facilitation, adult learning, instructional development, and personal branding/career development.
Diane has worked with TrainingPros since 2011. Highlights of some key client projects that she led are as follows: 1) provided facilitators for a strategic, long term project delivering customer service training modules nationwide (both face-to-face and virtual); 2) created, delivered, and evaluated 22 leadership training modules including a train-the-trainer session for key leadership staff; training modules included self-assessments, role plays, videos, case studies, and discussions for varying sized groups; 3) Provided long term instructional design help for a mission critical large scale system rollout; this key resource is also delivering the training to different internal and external audiences; and 4) provided voiceover assistance for a key compliance eLearning module.
She has worked for AIG, American Express, Chubb and Son, and GE Consumer Finance in various roles in the learning and development field. Diane has supported first level supervisors through senior leaders on various leadership issues in different functional areas such as sales, marketing, business development, operations, client development, information technology, and customer service. She started her own leadership development firm, DB Consulting Partners, in 2004.
Diane has been on the NNJ Association for Talent Development (ATD) board for over 8 years, most currently as VP Professional Development. She has been a member of National ATD for over twenty years. Additionally, she is active with the NY and NJ HR Planning Societies, the NJ ODN, and the NJ and NY National Speakers Associations.
Some of Diane's passions in life are spending time with family and friends, traveling to places she has never been, skiing, biking, and just about anything out doors. She also enjoys her time at the Jersey shore. Diane gives back by volunteering as a New Start Career Network Coach, helping others with career development, resumes, branding, and interviewing skills.
A hot cup of tea with lemon and honey
Fast food restaurant drive-up cashier
A home in Italy and another on the Jersey shore
Marissa Tomei
It took me close to 11 years to earn my doctorate!
"If you can dream it, you can achieve it."
TrainingPros, founded in 1997, works closely with learning departments of large organizations to identify, attract, and support leading contract specialists for focused training and development engagements.


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Investment Advice
It is our role as an IFA to help you choose the right investments in order to help you meet your objectives.
Emery (IFA) Ltd offer professional, detailed, holistic advice to a wide range of clients. We specialise in wealth management services for high net worth individuals and corporate services to company directors and their staff.
We deal with all financial planning issues from the cradle to the grave - Child Trust Funds and Junior ISAs, School Fees, Investments, Protection, Retirement Planning, Inheritance Tax and Long Term Care Funding.
As independent advisers, we can choose across the spectrum of Investment Houses and Insurance Providers from Artemis to Zurich.
First appointments are free of charge and without obligation and last approximately 45 minutes – an hour. An appointment can be at your home, in the office, or even over the phone.
Contact us today and speak to one of our team, to arrange an appointment or for further information.
We are a company of Chartered Independent Financial Advisers giving our clients the extra comfort that we have obtained the highest level of qualification and ethical conduct that independent financial advisers can attain.
At the time of being awarded chartered status in 2008 only circa 100 companies in the UK had attained this title indicating the rigorous criteria relating to professionalism and capability required.
All Chartered Financial Planners commit to the CII's Code of Ethics & Conduct reinforcing the highest standards of professional practice in their business dealings.
It is our role as an IFA to help you choose the right investments in order to help you meet your objectives.
Pensions are financial tools whose purpose is the provision of money in old age.
Some people pay too much tax, or miss out on opportunities to reduce their tax.
Emery (IFA) Limited is authorised and regulated by the Financial Conduct Authority. Financial Services Register No: 526134 http://www.fca.org.uk/register.
Emery (IFA) Limited Registered Address: 5 Kings Court, Newcomen Way, Colchester, CO4 9RA. Registered in England & Wales, No. 03776035.
Neither Emery (IFA) Limited nor its representatives can be held responsible for the accuracy of the contents/information contained within the linked site(s) accessible from this page.
The Financial Conduct Authority does not regulate National Savings or some forms of mortgage, tax planning, taxation and trust advice, offshore investments or school fees planning.
The information contained within this site is subject to the UK regulatory regime and is therefore targeted primarily at consumers based in the UK.
The Financial Ombudsman Service (FOS) is an agency for arbitrating on unresolved complaints between regulated firms and their clients. Full details of the FOS can be found on its website at www.financial-ombudsman.org.uk
Please read our Privacy Statement before completing any enquiry form or before sending an email to us.


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Topical Ingredients: what is really effective? (Oatmeal dog shampoo, Tea Tree oil, etc)/
Karen Helton Rhodes, DVM, DACVD Terri Bonenberger, DVM, DACVD
Topical Ingredients: what is really effective? (Oatmeal dog shampoo, Tea Tree oil, etc)
There are a number of topical products on the market (creams, lotions, shampoos, mousse, rinse, sprays, etc) and many, if not most, of them promise miraculous cures. The same is true for both veterinary and human products. Don't forget those wrinkle creams that will make you look 20 years younger in only one month! Veterinary topical products can also fall prey to wild promises. It is prudent to be an educated consumer and understand what an ingredient can and cannot contribute to a formula. Unfortunately, many companies do not feel the need to be entirely honest with the consumer. They prey on your frustration and needs by promoting false recommendations. As a consumer you should evaluate the validity of a topical product by reading the ingredient list to see if there is the potential for that product to deliver what the company claims. For example; an oatmeal dog shampoo might promise to be anti-itching or soothing. Find out if that is true! Read below to explore individual ingredients and their clinical benefit for your dog.
INTRODUCTION: The skin is a dynamic organ. It actually regenerates itself every 3-4 weeks. Thus the reason our suntans never last! It is actually of great benefit for the skin to rebuild itself since the skin is constantly under barrage from the environment. Keeping the haircoat free of dirt, debris and mats allows for appropriate thermoregulation and discourages bacterial and yeast overgrowth.
The skin requires certain "structural components" for normal health balance. Many skin diseases disrupt this balance and perpetuate the problem. Allergic patients are an excellent example in that the epidermal lipid barrier is disrupted in allergic dogs (as well as people). This barrier is necessary to prevent allergen exposure and helps avoid secondary infections. Allergy patients are at risk due, in part, to this defective barrier. I think the best way to look at ingredients is to group them by mode of action. This discussion will include only those ingredients with scientific documentation of efficacy for the sake of brevity. Future blogs will address other "popular or trending" ingredients.
1. pH, temperature, hydration: Although pH is not an ingredient, pH is vitally important to the homeostasis of the skin. Some shampoos have a pH balanced for human skin, which is more acidic that dog skin. Human pH-balanced shampoos are not optimal for the dog as they may alter the electrostatic charges in the surface lipid bilayer of the epidermal surface lipid bilayer (remember, this barrier is important in allergy skin!) and could thus alter the barrier effect which protect the skin. Temperature and hydration of the skin can influence how an ingredient reacts on/in the skin. Hydration is probably the most important factor. In general, the skin is much more permeable when hydrated. That fact is why you should always apply body creams or oils after a shower for maximum benefit. Your dog's skin is no different. The "old wives tale" that frequent bathing is harmful is so very wrong!
2. Emollients or moisturizers: Emollients (safflower, sesame, mineral oils, lanolin, beeswax) soften, lubricate and soothe the skin- they should be applied immediately after bathing or saturation of the skin with water to retain hydration. Moisturizers (propylene glycol, glycerin, colloidal oatmeal, urea, sodium lactate, carboxylic acid and lactic acid) increase the water content of the outer layer of the skin. These agents work by being incorporated into the outer layer of the skin and attracting water.
3. Antipruritics (anti-itching): These ingredients attempt to provide relief from itchy skin. There are a number of causes of itchy skin so any one particular ingredient is not likely to alleviate discomfort in every dog. Providing epidermal lipid barrier repair (ceramides) may help allergy patients. Antibacterial ingredients (NaHypochorite, benzoyl peroxide, or chlorhexidine) may help those dogs with bacterial or yeast infections. So, you can see that the actual disorder is important when choosing a topical product! Anti-itching ingredients typically work via a variety of different methods: 1) removing surface irritants or allergens (NaHypochlorite, chlorhexidine), 2) substituting another sensation such as heat or cold (ex- menthol or camphor), 3) anesthetizing the peripheral nerves (pramoxine, lidocaine, benzocaine, etc), 4) raising the "itch threshold" by cooling or moisturizing the skin (essential fatty acids-EFAs , glycerin, urea, oatmeal). Remember, dry skin is itchy skin so you typically want to avoid astringents. 5) repairing the epidermal lipid barrier (ceramides, Vitamin E, allantoin, and EFAs), and 6) biochemical agents such as steroids or antihistamines.
Note this pictorial of the epidermal skin barrier has an orderly layer effect.
4. Antimicrobial (antibacterial and anti-yeast) agents: Anytime the skin is damaged or abnormal (altered barrier) bacteria and yeast take advantage of the situation and overgrow causing infection. There are a large number of antimicrobial ingredients. The emergence of resistant bacterial strains (MRSA, MRSP, etc) has made the use of antimicrobial topical vitally important. Some of the topicals have also begun to be less effective while others have continued to be excellent choices.
Sodium hypochlorite (NaHypochlorite) has remained an excellent antibacterial as well as anti-yeast ingredient. In fact, if you are diagnosed with a MRSA (methicillin resistant Staphylococcus aureus) infection, our physician will recommend bleach baths! They are highly effective, even over and above some of the more conventional ingredients such as chlorhexidine or iodines. As such, this ingredient has become an important weapon against staph infections in both dogs and people. Benzoyle peroxide is another antibacterial ingredient but it can be drying and thus sometimes irritating for allergy patients. Think of the irritation that is noted in some people with the use of acne medications that contain this ingredient. The same holds true in the dog. Tea Tree Oil(Melaleuca oil) has been shown to have proven yet limited antibacterial and fungicidal properties. Exercise caution since an inappropriate or excessive use of tea tree oil on the skin can cause drooling, incoordination, weakness, low body temperature, and liver damage.
5. Astringents: These ingredients must be used with caution as they cause cause drying of the skin and perpetuate itching. They are best used for acute moist focal areas like direct application to a "hot spot". They include: tannic acid, witch hazel, aluminum acetate (Burow's solution), acetic acid or vinegar, silver nitrate solution, or potassium permanganate solution.
6. Antiseborrheics: These ingredients are best for dogs with a scaling skin disease or even ones that tend have exceptionally oily skin. Fatty acids can be helpful in these cases as they are often keratolytic (break down scale). Urea is another ingredient that can help remove scale. Urea is most often used in a cream or ointment formulation for application to the nose or footpads. Salicylic acid is helpful for both antimicrobial control as well as decreasing scaling.


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Play Full Stonewall in Top Video FormatNow you can play full Stonewall in HD video with duration 129 Min and was released on 2015-09-25 and MPAA rating is 2.
- Original Title : Stonewall
- Movie title in your country : Stonewall
- Year of movie : 2015
- Genres of movie : Drama,
- Status of movie : Post Production
- Release date of movie : 2015-09-25
- Companies of movie :
- Countries of movie :
- Language of movie : English,
- Durationof movie : 129 Min
- Average vote of movie : 7.5
- Youtube ID of movie : kNXkJMXPBGc
- Translation of movie : EN,RU,EL,DA,
- Actors of movie :Jeremy Irvine (Danny), Jonathan Rhys Meyers (Trevor), Ron Perlman (Ed Murphy), Caleb Landry Jones (Orphan Annie), Karl Glusman (Joe Altman), Vlademir Alexis (Cong), Alexandre Nachi (Lee), Joey King (Phoebe), Matt Craven (Deputy Seymour Pine), Atticus Mitchell (Matt), David Cubitt (Coach Winters), Mark Camacho (Fat Tony), Andrea Frankle (Joyce Winters), Kwasi Songui (Big Daddy), Joanne Vannicola (Sam), Wilson Gonzalez Ochsenknecht (Hans Keller)
Movie plot of Stonewall :
Watch full Stonewall in HD Video with movie synopsis ""Stonewall" is a drama about a young man in New York caught up during the 1969 Stonewall Riots, a pivotal event widely considered the starting point for the modern gay civil rights movement." in high definition format. Watch full Stonewall in HD Video by clicking the download link.
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Screenplay : Jon Robin Baitz, Director : Roland Emmerich, Director of Photography : Markus Förderer
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Ikonium Studio is the working gallery of UNESCO honnored Turkish felt master Mehmet Girgiç and American textile artist Theresa May-OBrien Daily workshops with artists available by appointment. Traditional and contemporary textiles include carpet, kilim and felt. Natural dyemaking and hand paintng Contact: Ikonium Studio Binbirdirek Mahallesi Dr. Şevkibey Sokak No6B Fatih Istanbul, Turkey 34122 +90 212 5187353 GPS: N41 00.442 E28 58.426
Tuesday, January 11, 2011
Polish feltmaking group in Istanbul
We had a great 3 day workshop with ouroup from Poland...they were pleased to know we had discovered the word for thankyou in the night...however rigth word...wrong spelling! We fit a lot of work in to 3 days in order to create a small rug, hat and bag. As with all our courses..we had as many wonderful pieces as there were students. We even had some fun by sending them out to kick their rugs in the park across the street with the Aya Sofya in the backdrop. We entertained both the locals and and the tourists alike!
7 comments:
Thank you Theresa and Mehmet :-) it was great to spend such a wonderful time in the Ikonium studio learning felting techniques. I regret that the time has passed so fast.ReplyDelete
BTW Can't stopping felting ... I've done THE HAT!!! see it here
wow teresa, you, mehmet and the group all have done such a good job and made lovely creations. this is very promissing for next groups, talk to you soon!ReplyDelete
Hello Teresa, your finish product was so great..It's so amazing, excellent post and pictures...ReplyDelete
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Excellent post. It seems that most of the steps are relying on the creative thinking factor….ReplyDelete
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Eye-catching ,Imaging, Wonderful & ThanksReplyDelete
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I had never heard of these processes that you use ...ReplyDelete
I was truly delighted with the results ... I wish I knew to do them.
keep up the good work ....and visit Portugal! I'm sure that at Boom Festival(that's a indigo festival) would have many interested in your items . I hope to see you there one day: D


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Tyler became passionate about sustainability when he went to the wrong summer camp.
Though he went on to earn a degree in economics from the University of Chicago, his passion for sustainability never faltered. He believes that while no one should be forced to make compromises in order to protect the environment, with an open mind, it's easy to see how it is our best interests to do so.


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Sitting forwards bends are not my favorite asanas. Yet Janu Sirsasana – Head-to-Knee pose is a pose I do like.
My problem with forward bends is my lack of flexibility in my hamstrings. I'm doing yoga now for eight years and I have improved, but not to the extend that my nose is flat on my shins when I bend forward. I don't mind. I'm pretty happy with the improvement that has happened. When I started with yoga I couldn't even touch my knees now my toes are no problem.
Shape of pelvis
The shape of my pelvis doesn't help as well. I've got a pretty high pelvis. All men have. Our pelvis is higher than women's pelvis. They have a wider pelvis as well. The shape of their pelvis makes forward bends and outward rotations of the hips – necessary for poses like lotus – a lot easier than for men.
Especially when I do seated forward bends like Paschimottanasana the tilt of my pelvis is not really happening. My hamstrings and the size of my pelvis form a problem. When I do Janu Sirsasana – where one leg is bend – I can actually tilt my pelvis forward and come into a forward bend. Especially when I approach Janu Sirsasana in a yin yoga way – where I can round my upper back a bit – I can relax in the pose and it feels great.
Getting into Janu Sirsasana – Head-to-Knee pose
- Start from Dandasana; sitting on the floor with both legs straight forward
- Bend your left knee. Place your left foot against the inside of your right leg – close to your perineum – and let your knee fall open to the side so it close to or on the floor. The angle between your right and left leg should be wider than 90 degrees
- Inhale and lengthen your spine
- Exhale and bend forward. If you can make it, take hold of your right foot with both hands
- Keep your spine straight. Don't round your upper back to much. You want the bend to come from the pelvis, not from the spine
- You want to feel the stretch in the back of your thigh. If you feel it in the back of your knee, bend your knee a little bit. You want to stretch your muscle, not your tendon
- Stay in the pose for 30 seconds up until a minute. Slowly come out and change legs
Benefits of Janu Sirsasana – Head-to-Knee pose
- Stimulates your liver and spleen
- Enhances digestion
- Strengthens your kidneys
- Beneficial for men with an enlarged prostate. Especially in combination with Sarvangasana – shoulderstand (see video for a yoga sequence on this)
Contraindications of Janu Sirsasana – Head-to-Knee pose
- Diarrhea
- Knee injuries
Source: Light on Yoga - BKS Iyengar Key muscles of Yoga – Ray Long Ashtanga – David Swenson Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati


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Wherever you are in the world today hope you can crack out an Egg-straordinary Easter
Okay people, I'm gonna keep this short and sweet. Happy Easter everyone! May your day be filled with good food, good company and of course, Mini Eggs. Even if you're on the Great Wall of China, you're never too far removed to have an (Mini) Egg-cellent Easter.
So skip the Eggs-ercise today, up your Mini Egg intake and go find the Easter bunny because come on, your diet starts tomorrow!
Happy Easter!


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Title: Nobara no Hanayome Author: TOYOTA Yuu ISBN# 978-4-592-18590-1 Hana to Yume Comics, 2010 I am always happy when I find a new Hana toRead more
Category: Married or Engaged
Billion Girl, by SAKAI Miwa
Title: Billion Girl Author: SAKAI Miwa ISBN# 4-04-924867-0 Asuka Comics 2001 Hana to Yume Comics 1999 Billion Girl! Here is another series by one ofRead more
Kin no Angel, by KUDO Ikumi
Title: Kin no Angel (Golden Angel) Author: KUDO Ikumi ISBN# 978-4-08-846368-1 Margaret Comics, 2008 I liked the cover of this volume, in particular, the contrastRead more
Himitsu no Oniisan, by MAKITA Nao
Title: Himitsu no Oniisan (Secret Brother) Author: MAKITA Nao ISBN# 978-4-09-132152-7 Flower Comics, 2008 Oops, I have had my days mixed up this week, whatRead more
Ojousama wa Oyomesama, by HAZUKI Megumi
Title: Ojousama wa Oyomesama Author: HAZUKI Megumi ISBN# 978-4-08-846247-9 Margaret Comics, 2007 I bought this one after reading a short preview of it online. OhRead more
Iinazuke Ryokan, by SHIMAKI Ako
Title:Iinazuke Ryokan (Fiance Inn) Author:SHIMAKI Ako ISBN# 4-09-138389-0 Flower Comics, 2005 Bought this for the cover, plain and simple. The guy is a hottie. Totally.Read more
Itazura na Kiss, by TADA Kaoru
Title:Itazura na Kiss (Mischevious Kiss) Author:TADA Kaoru ISBN: 4-08-849727-9 Margaret Comics, 1991 Here is a wonderful shoujo manga series that I can't believe I haveRead more
Zero Count, by MUTOU Hiromu
Title:Zero Count Author:MUTOU Hiromu ISBN# 4-592-18051-8 Hana to Yume Comics, 2003 I actually have no idea why I bought this book! I mean, I endedRead more


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Check out this video that the Edmonton International Airport put together. As they describe it:
Take a look at these two before you take your next flight from EIA! This award-winning video showcases how–and how not–to use the many "future airport" technologies that make flying from EIA easy, fast and comfortable.
Am I the only one wondering what awards this video won?
Now, let's see who's really observant. What part of this video doesn't "add up?"
Hilarious nonetheless!


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Their task appears to be daunting.
To keep their playoff hopes alive, the Jaguars must win Sunday at New England, where they've never won, and where the Patriots are 7-0 this season. They also must find a way to defeat quarterback Tom Brady, whom they've never beaten.
The Patriots also have a history of beating the Jaguars in big games. In fact, if not for the Patriots, the Jaguars' history might look a lot different this decade.
The Patriots knocked the Jaguars out of the playoffs in 2005 and 2007, and handed them a December loss in 2006 that helped cost them a playoff berth.
In their last meeting in the 2007 playoffs, Brady set playoff records by completing his first 16 passes and 26 of 28 overall.
And the Jaguars' pass defense is struggling. They gave up four touchdown passes to Peyton Manning last Thursday while failing to get a sack in a 35-31 loss. The Jaguars have a league-low 14 sacks, and cornerback Rashean Mathis knows they can't let Brady have too much time to throw.
"He's a guy if you give him time, he can pick you apart," Mathis said.
Mathis said most quarterbacks can do that, but added, "He does it a little more precise than others."
Despite all that, the Jaguars seem upbeat as they prepare to play the Patriots for the fourth times in five years.
To start with, the Jaguars had the right blueprint against Indianapolis last Thursday night. They ran the ball, had a huge edge in time of possession (35:26-24:34) and were in position to mount a game-winning drive in the final minutes. They just couldn't finish it off.
"We had our opportunities and that's what we want to fight for," coach Jack Del Rio said. "We want to try and create that opportunity and find a way to close it out at the end. The fact it didn't go the way you wanted in the end is not a reason to throw up your hands and say, 'I give.' "
Although the Jaguars are 0-4 against the Patriots in the regular season and 1-3 in the playoffs, Mathis points out this is not the same Patriots team they last met in 2007. The Patriots were 18-1 that year, but have lost 10 games the past two years.
"We can't think in our head we're playing the championship Patriots," Mathis said. "We're playing the Patriots of '09. That's how we're looking at it.
"If you give a team too much respect, you're going to get your doors blown off. You can't allow yourself to think that way and be successful."
Del Rio declined to compare this New England team to the ones the Jaguars played in the past, saying his players must prepare for the Patriots they see on tape this season.
Del Rio said the Colts run a vanilla approach that rarely changes, but they do it well.
By contrast, he said the Patriots change all the time.
"This is a football team that week in and week out, they put a plan together to go after their opponent. They have scheme runs, they have scheme formations, they change out personnel groupings," Del Rio said. "So we need to spend time focusing on that and not the history, not the mystique.
"We're going to ... understand the things they want to do and make sure we can take away some of the things that they're good at. We'll put together a plan, go up there and expect to play well and find a way [to win]."
(904) 359-4279


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Kurdistan region, Iraq's government reach deal on long-standing oil sales dispute
Iraq's central government and the country's semi-autonomous Kurdish region reached a deal on oil sales Tuesday that officials in Baghdad are hailing as a major victory for the new administration of Prime Minister Haider al Abadi.
The deal potentially could resolve a long-standing dispute that earlier this year had the Kurds threatening to schedule a vote on independence, a move that would have possibly led to the breakup of the country at the same time that the Islamic State had seized much of northern and central Iraq.
Iraqi Finance Minister Hoshyar Zebari, a Kurd, called the deal a clear victory for the Abadi government.
"It's good for all of Iraq," he said. "It will enhance the sense of partnership between the Kurds and the rest of Iraq, and it has removed a great deal of mistrust between the two sides because of past practices and confrontational attitudes."
Under Abadi's predecessor, former Prime Minister Nouri al Maliki, the two sides were at loggerheads over Kurdish oil sales, which bypassed the central government, and the central government's failure to provide money to the Kurdistan Regional Government for its operations, leaving thousands of Kurdistan government employees without salaries.
Under the agreement, Iraq's oil marketing organization will sell 550,000 barrels of Kurdish oil per day, including 300,000 from oilfields near Kirkuk that the Kurds took control of after the Islamic State routed Iraqi troops from the area. That represents a compromise for the Kurds, who previously had wanted the right to sell the Kurdish-controlled oil themselves.
In return, the Kurdish region will receive 17 percent of Iraq's national budget.
Zebari said he believes Tuesday's deal will make it easier for Iraq's Parliament to pass next year's budget by adding additional revenue from the sale of Kurdish oil, but he admitted he's concerned for the country's long-term economic health.
The 40 percent plunge in the world price of oil since the summer has shaken Iraq's oil-dependent economy, forcing the government to cut its proposed 2015 budget and delay its ratification by Parliament.
"We have serious difficulties and challenges, really, because of our outdated economic policies," Zebari said.
Fellow Iraqi politicians were more blunt. "I don't think people understand that, economically, Iraq is really on the verge of financial bankruptcy," explained one longtime member of Parliament who spoke on condition of anonymity in order to speak freely.
The details of Tuesday's arrangement, analysts said, highlight Baghdad's growing weakness amid the plunge in oil prices.
"It looks like the financial pressure has really impacted Baghdad," said Sam Morris, an Irbil-based analyst with MERI, a think tank with ties to the Kurdistan government. He noted that falling oil prices could position the region to receive more money from its promised 17 percent of the country's budget than the allocated 550,000 barrels of oil will generate on the market.
Kurdish Prime Minister Nechirvan Barzani "managed to negotiate a very positive deal for the KRG," Morris said.
Zebari said such an assessment is purely speculative. "Both of them needed it," he said, "because both sides are experiencing difficulties."


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Meal Planning Simplified/
Food is typically a contentious topic in wrestling. There's the team that believes you should wrestle at your natural weight, and the other team which believes that cutting weight is more advantageous. However, cutting extreme amounts of weight will not provide an athlete's sustainability for a match or for a career.
Nutrition for wrestlers is the key to success that takes your game to a new level. In previous posts, we've discussed strategies around eating at home, at competition, the mentality around why we eat like we do, and a lot on the importance of hydration. We have inched closer and closer to breaking down what we should eat at meal times, and this concept is called plate models.
Three Versions of Plate Modeling
First, let's learn about the three versions of the plate model. The pictures below are the same images we have used for years at the Olympic Training Center. It's what the Team USA dietitians use to educate elite athletes to help clarify the best choices based on their training phase. Just because you are an elite athlete, it doesn't mean you automatically understand the best way to fuel. This takes practice! If you notice in each picture the choices repeat, but the portions of each food group changes.
The key to success is consistency. Whether you're at home, a friend's house, or a buffet, you need to try your best to follow these models and maintain a balanced diet.
1) Easy training/weight management
When you have a light day or an off day, the level of energy you are expelling is much less. The easy training plate is divided into 3 sections. 1/4 of the plate is devoted to protein, another 1/4 to whole grains (i.e. carbs), and 1/2 of the plate are fruits and vegetables. On the blog with Othella Lucas, she discussed the importance of eating a variety of color. Here is your chance! If you typically go the salad direction for you vegetable choice, notice dressings are included in the healthy fats area. You should know what is in your dressing! Try making your own so you can control what it's made from (store bought dressings have extra ingredients like sugar and a lot of preservatives!). Olive oil, vinegars, mustards, lemon, and honey are some of the ingredients you can combine to make your own salad dressing.
Notice the dotted line for weight management. If you are doing light training or taking time off but need to maintain your healthy weight, decrease grains by 1/4 and increase protein by the same amount. Many of you may be thinking, shouldn't i exclude carbohydrates entirely? My question to you is, you're still breathing right? You have a certain amount of calories that you expel every day called your resting metabolic rate. You can think of it as the calories you will burn if you laid on the coach all day and just breathed. But lets not do that. The more weight training you have done, the higher your muscle tone and the higher your resting metabolic rate will be. This is why you need carbohydrates! Your body is still operating, and the muscle you already have needs energy through food to sustain it.
2) Moderate training
This kind of training consists of around 2 workouts a day, with one workout being technically focused and the other endurance. This plate model will be your base line from whether you need to adjust up or down based on work load. Compared to a light training day, grains have increased and should be consumed in equal amounts to your vegetables.
Protein intake during moderate training has remained the same. This does not include the need to add a recovery option with protein 30-60 minutes after training to help support muscle recovery. A peanut butter sandwich, chocolate milk, or cereal with milk or yogurt are great options post-workout. Re-fueling around workouts is a great time for your body to absorb the nutrients it needs, as well as fluids with a rehydration component.
When foods are rich in fiber (i.e. fruits, vegetables, and carbs) and you consume whole grain carbohydrates (these take longer to digest and help you remain fuller, longer), you are doing your part to help maintain a healthy body weight and prevent insulin spikes. When you eat carbohydrates which contain more sugars and less grains, your blood glucose is spiked and you become hungry again, faster. This means you have to keep eating more "white" carbohydrates in order to remain full. This is a lesson in reading labels and eating proper amounts of fruits and veggies. Focus on consuming around 25 grams of fiber throughout the day.
Even though these plate models don't discuss it, be sure that you are waking up and eating a balanced breakfast. You need to replace what you lost during an overnight fast by replenishing your blood sugar, or glucose levels, as well as glycogen (carbohydrates) and fluids. Eating breakfast sets up your day with more energy, and will decrease that extreme hunger pains you get later in the day which cause a lot of snacking. Options for breakfast include: vegetable omelete with whole grain toast, waffles with peanut butter and fruit smoothie, peanut butter bagel and fruit smoothie, oatmeal with dried fruit/nuts, one egg with two pieces whole grain toast and fruit.
3) Hard training/competition day
When the workload has increased, your food choices need to reflect that change. Training should have 2 relatively hard workouts, or competition. During competition (and after proper weight management), you require extra fuel from carbohydrates. This should be reflected in food choices during the event, and the day after the event. Proper rehydration during hard training and competition is key, especially for wrestlers. See the rehydration schedule for more on hydration. Keep things as close to the original whole food as possible, and keep things simple. Here are a few more tips when working on your food choices throughout any of these models:
When you consume saturated and trans fats, these foods can increase inflammation and decrease recovery. This means staying away from highly processed foods. The more the protein or fat has been processed or fried, the less it provides the recovery your body needs. Lean proteins, fish, avocados, nuts, seeds and olives are great alternatives when temped to go processed.
Vitamin and mineral dense (also rich in antioxidants) foods can support your immune system during intense training. This means choosing fruits and vegetables with a variety of rich and dense colors. You know that kale craze going on? Well besides the the fact that its over played, the general public is not far off on kale's ability to be rich in vitamins due to its deep color. Think of iceberg lettuce as your baseline for zero vitamins and minerals, and kale as the Rolls-Royce of vegetable choices.
Notice throughout the models, high sugar rehydration drinks are not included. This is because they should never be consumed along with your daily meals. However, rehydration is extremely important My first recommendation is to start reading the labels of the recovery drinks you already consume. Does it contain ingredients you cannot pronounce? Try to find a better option. Potassium and sodium are the two components which are key to rehydration. These should be consumed during or directly after a workout.
As always, seek advice from a medical doctor or sport dietician for any food restrictions, allergies, or medical specifications. This is only a general guideline to be used as part of your research towards a model that works best for you. Only a medical or nutrition professional can create an individual plan specifically for you and your needs.