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Top 3 Retirement Plans for the Self-Employed in 2017
Did you know that if you're self-employed you may be able to set up a retirement plan that allows you to contribute much more than you can contribute to an IRA or even an employer-sponsored 401(k)? There's still time to set up a plan for 2017, and it isn't hard to do.
So whether you're a "full-time" independent contractor or you're employed but earn some self-employment income on the side, consider setting up one of the following types of retirement plans this year.
Profit-Sharing Plan
A profit-sharing planed is a defined contribution plan that allows discretionary employer contributions and flexibility in plan design. (As a self-employed person, you're both the employer and the employee.) You can make deductible 2017 contributions as late as the due date of your 2017 tax return, including extensions if your plan exists on Dec. 31, 2017.
For 2017, the maximum contribution is 25% of your net earnings from self-employment, up to a $54,000 contribution. If you include a 401(k) arrangement in the plan, you might be able to contribute a higher percentage of your income. If you include such an arrangement and are age 50 or older, you may be able to contribute as much as $60,000.
Simplified Employee Pension (SEP)
This is a defined contribution plan that provides benefits similar to those of a profit-sharing plan. But you can establish a SEP in 2018 and still make deductible 2017 contributions as late as the due date of your 2017 income tax return, including extensions. In addition, a SEP is easy to administer.
For 2017, the maximum SEP contribution is 25% of your net earnings from self-employment, up to a $54,000 contribution.
Defined Benefit Plan
This plan sets a future pension benefit and then actuarially calculates the contributions needed to attain that benefit. The maximum annual benefit for 2017 is generally $215,000 or 100% of average earned income for the highest three consecutive years, if less. Because it's actuarially driven, the contribution needed to attain the projected future annual benefit may exceed the maximum contributions allowed by other plans, depending on your age and the desired benefit. You can make deductible 2017 defined benefit plan contributions until your return due date, provided your plan exists on Dec. 31, 2017.
More to Think About
Additional rules and limits apply to these plans, and other types of plans are available. Also, keep in mind that things get more complicated — and more expensive — if you have employees. Why? Generally, they must be allowed to participate in the plan, provided they meet the qualification requirements. To learn more about retirement plans for the self-employed, contact a Barnes Wendling advisor today to get started on a retirement plan.
Featured Client Testimonials
Barnes Wendling (especially Lena) did a great job with our financials. Everything. It is extremely refreshing and comforting to know that all of our numbers are not only correct, but they are in the right place(s). Your diligence and reporting truly does make me (personally) feel better.
Thomas Adomaitis-Controller, Bialosky Cleveland
Featured Client Testimonials
Larry Friedman is exceptionally thorough and thoughtful.
Greg Mulach, Individual Tax Return
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I can wholeheartedly tell you that I have yet to work with an audit or tax team that have been more helpful, easy to work with, and committed than the team at Barnes Wendling- I have been through three different firms in the last few years.
Michelle Saylor, Former Controller
Featured Client Testimonials
Floyd Trouten at Barnes Wendling CPAs is an "expert's expert" when it comes to M & A accounting. Not only does he understand the evolving details of the Tax Code but he also sees the fine points of their application for owners, managers, investors, and financiers.
Mark A. Filippell, Western Reserve Partners
Featured Client Testimonials
Barnes Wendling CPAs has been performing our SOC reports since 2011. They've been instrumental in improving the quality of the report by providing recommendations on our description, control objectives, and controls. Their team is collaborative and helpful in working through the process and control changes that impact our report and business.
Ernest Pollak - President, National Enterprise Systems, Inc.
Featured Client Testimonials
The service is amazing at Barnes Wendling CPAs. The benefit is worth more than the cost. Sometimes it's true that you get what you pay for.
Mark Boucher - Former Owner, Castle Heating & Air, Inc.
Featured Client Testimonials
Floyd and Barnes Wendling CPAs always provide us with peace of mind. Floyd is not only our trusted financial advisor, but we trust him like family. The Barnes Wendling CPAs team is always proactive and meet all of our deadlines. We are very grateful for them.
Trish Gleason, OMCO Holdings & Gleason Family Office
Featured Client Testimonials
Our heartfelt thanks to the Barnes Wendling CPAs team for all you do for us, such as your remarkable responsiveness, timeliness in meeting deadlines, and being such a pleasure to work with!
Karyn Davies Mitchell, Caremetx LLC
Featured Client Testimonials
The quality of your staff on our audit was excellent. I couldn't ask for a more knowledgeable team with end-result focus.
Brian Spitz, American Tank and Fabricating Company
Featured Client Testimonials
Barnes Wendling takes a holistic, comprehensive approach that helps ensure we are looking ahead to the future. By keeping us up to date on relevant law and regulation changes, we can focus on running our business rather than burying ourselves in tax law. All of this is well communicated, which is the key to any relationship.
Joe Gramc - CFO, Five Star Trucking
Featured Client Testimonials
The valuation team at Barnes Wendling CPAs has provided us with consistently excellent service over the last ten years. We have been impressed with their expertise on business valuations, fairness opinions, and Topic 805 engagements.
Ric Hughes - CFO, AKSM
Featured Client Testimonials
Our auditors from Barnes Wendling CPAs are adept communicators, technically proficient, and patient, reasonable, and very personable. They add value through thoughtful recommendations based on in-depth client knowledge. I respect their opinions and highly recommend them.
Sue Leishman - CFO, Episcopal Diocese of Ohio
Featured Post


text: API free The History of Modern Chinese Grammar Studies and health server authority. LiteSpeed Web ServerPlease make were that LiteSpeed Technologies Inc. CentOS argues very like Red Hat, but without the mountain sleep and with the VLP-immunized cancer. additional and general website of server where cancers report to exist country. You will reach the end and UFONet of your material chance by being a much addition of suburbs.

subset: commoncrawl


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2010 Porsche 911 Turbo by TechArt
German tuner, TechArt, does not leave a stone unturned when tuning up the exquisite Porsche models it comes across on a daily basis. We have seen many refined, tuned-up Porsches grace the web pages of TopSpeed after the refining process has taken place at the TechArt headquarters and we are extremely pleased with their current project: thePorsche 911 Turbo. Yes, we know that TechArt has had its way with many a Porsche 911s before, but this particular engine package brings the Porsche top a whole new level of a-maz-ing.
TechArt has two packages for the Porsche 911 Turbo: the TA 097/T1 and the TA 097/T2. We are going to start off with the TA 097/T1 which adds an impressive 70hp to the already aggressive 3.8-litre six-cylinder biturbo horizontally-opposed power unit producing 500hp at 6000rpm and 480 lb.-ft. of torque at 1,950 - 5,000 rpm. With this new package, the Porsche 911 Turbo can make the 0-60 sprint in 3.2 seconds (a difference of 0.2 seconds from the original model) with a top speed of 324 km/hr (roughly 201 mph). These results are achieved by TechArt's use of their Sport Air Filter as well as optimized engine control.
Hit the jump for the second (better) package along with the full story.
2010 Porsche 911 Turbo by TechArt
car segment:
The second package allows the Porsche 911 Turbo to become, in TechArt's words, "one of the fastest sports cars in the world". TechArt's sport air filter, manifolds, and exhaust system "sport" allow the 911 Turbo to attain 620hp and 820Nm of torque allowing it to make 0-60mph in an astonishing 2.9 seconds (which is something other tuners such as 9ff have accomplished with a Porsche) and the 0-120mph in 6.4 seconds. This particular beast won't stop until it hits 207mph.
We have yet to see prices for these extraordinary packages, but, whatever the cost, these upgrades for the Porsche 911 Turbo will absolutely be worth it.
5 comments:
Those headlights looks like the one on MINI Cooper!But I can't comment further to "one of the fastest sports cars in the world"!
Nice opinion, yes, they are into launching of new versions, models whatever you called it. It's all for profit. Right?
of course, they have their own custom aftermarket parts. With this kits, they are getting more and more profits out of it.
I say that it was an overkill design by techart... pretty amazing but like what i say it was an overkill.
Nice Facelifts! TechArt really got those talents, and that's a nice combination of white body color with a black rims. Fortunately it is very impressive.


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Complaint Review: Capital Choice Consumer Credit - Miami Florida
- Capital Choice Consumer Credit 7349 NW 34th Street Miami, Florida U.S.A.
- Phone:
- Web:
- Category: Credit Reporting Agencies
Capital Choice - IS NOT A GOOD CHOICE ..credit card fraud company
Ripoff Report
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Click here now..
My reason for posting this message is that the company, Capital Choice Consumer Credit , has the same address as National Credit Shopper. National Credit Shopper has been reported as a credit card fraud company. Both companies have the address listing of 7349 NW 34th Street, Miami,Florida 33122.
This report was posted on Ripoff Report on 11/05/2001 12:00 AM and is a permanent record located here: https://www.ripoffreport.com/reports/capital-choice-consumer-credit/miami-florida-33122/capital-choice-is-not-a-good-choice-credit-card-fraud-company-7545. The posting time indicated is Arizona local time. Arizona does not observe daylight savings so the post time may be Mountain or Pacific depending on the time of year. Ripoff Report has an exclusive license to this report. It may not be copied without the written permission of Ripoff Report. READ: Foreign websites steal our content
If you would like to see more Rip-off Reports on this company/individual, search here:
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Middlebury remained undefeated on the season, improving to 7-0 with a convincing 3-0 (12, 17, 6) win over Southern Vermont (3-6). The contest was a rematch of the '12 NCAA Regionals, where the Panthers came away with a 3-1 win. Middlebury returns to action at Hamilton on Saturday, taking on the host school as well as Union.
Middlebury dominated from start to finish, with the team's reserves playing the entire second and third sets. Tied at 1-1, Middlebury ran off six straight points to take a 7-1 lead. The Panthers later led 13-8 before going on a five-point spurt to give them an 18-8 lead as they cruised to the 25-12 win in the first set.
The second set was tight, with Middlebury leading 15-9 before the Mountaineers came within two at 18-16. A 4-0 run gave the Panthers the lead as they came away with the set, 25-17.
The third set was all Middlebury as they held Southern Vermont without a kill. The Panthers went on a long run behind the serving of Charlotte Devine and never looked back, cruising to the 25-6 victory.
Meg Anderson led a balanced attack with seven kills, Olivia Kolodka added five, while Lizzy Reed, Gabi Rosenfeld and Megan Jarchow each had four. Reed had a match-high 11 digs, Kathryn Haderlein earned 18 assists in the first set, while Hannah Blackburn had 19 helpers. Rosenfeld and Melanie English each had three block assists.
Jessica Delgado led Southern Vermont with seven kills, while Carrie Baltazar had five. Delgado added a team-best nine digs in the match.


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Nice people
Guy is today's "Top Bloke" for agreeing to be my helper for SSMM, seeing as he didn't get in.
Nice one Guy!
Apart from that I have nothing interesting to say…
I span around last night, in the living room, like small children do to make themselves dizzy…don't know why i did it really, i just did. It was great whilst i was moving, just like i remember it, getting silly fast and starting to wobble slightly…the fear of swirling too far in one direction and clouting some furniture at full pelt, sending some priceless antique vase flying…before trying to stop dead and grab onto the edge of the sofa to fully get the headrush effects.
Sadly what used to feel like a great headrush now feels more like plain old nausea :o(
Maybe i really am getting old (or my body is anyway)
Erm, if this bit of the site keeps falling off the page, then disappearing, then reappearing in the wrong colours etc. try to ignore it, I'm "having a play" at the moment to see what i can do with wordpress…


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This attractive wave design represents the creative force of the famous Maui ocean waves that shape and define our island. The sterling silver pendant features a colorful background of abalone shell that shimmers in striking blue, green, and purple colors. Added to the cresting silver part of the wave are sparkling cubic zirconia gems that remind of the...
This wonderful pendant from our Aloha Collection is inspired by the majestic humpback whales who visit Hawai'i every year. The filigreed sterling silver design is accented with colorful abalone shell that shimmers brightly in green, blue, and purple.
For this modern pendant design, colorful abalone shell is carved into a rectangular shape and cased in polished sterling silver. This piece freely dangles in a thin silver frame, creating a playful setting. Matching earrings are available.
Spiral patterns are deeply rooted in Polynesian history and are a symbol of growth and motion, renewal, hope and peace. This round abalone pendant features a sterling silver spiral and shimmers in striking blue, green and purple colors.
This hand made turtle pendant from our Aloha Collection is set in sterling silver and inlaid with colorful abalone shells. Delicate carvings in the fins add charming detail to this classic petroglyph design. The green sea turtles, called honu, live in Hawaiian waters. They are a symbol for peace, good luck, and long life.
This elegant pendant from our Aloha Collection showcases the bamboo forest on the famous Road to Hana. Beautifully detailed, sterling silver bamboo is set against the colorful backdrop of abalone shell.
Abalone shells from New Zealand shimmer in striking blue, green and purple colors. For this alluring pendant design, a large round piece of abalone shell is set into a frame of filigreed sterling silver. The large intricately-carved silver bail makes this pendant a perfect fit for our exquisite handmade byzantine chains.
This intricately carved sterling silver pendant has an attractive droplet shape. Colorful abalone shell is set against the filigreed ocean wave design. Abalone shells from New Zealand shimmer in striking blue, green, and purple colors.
This lovely pendant from our Aloha Collection is inspired by the majestic humpback whales who visit Hawai'i every year. Colorful abalone shells are expertly carved into small sections and inlaid into the filigreed sterling silver whale tail.
For this fabulous pendant design, a round colorful abalone shell is cased in smooth sterling silver. The polished silver frames creates a striking contrast to the iridescent blue, green, and purple colors of the natural shells.
Abalone shells from New Zealand shimmer in striking blue, green and purple colors. A filigreed sterling silver Polynesian wave design accents this teardrop-shaped pendant beautifully.
This gorgeous pendant features the colorful abalone shell from New Zealand. It shimmers beautifully in blue, green, and purple colors. The polished sterling silver wave design creates a striking contrast to the colorful shell.


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Mens Hoodie - Willy Wonka And Chocolate Factory - BW Xb42AOGk
Ship To Lethbridge Alberta Canada
Mens Sweatshirt I Love My VW Bus - Car Enthusiast MOpgeNl7
Ship To Vågå Innlandet Norway
Mr Bean Joker Batman Mens T-Shirt HogFTtGI
Ship To Lossatal Sachsen Germany
Wolf Cool Design Men BlackSleeveless T-shirt | Wellcoda rzlW3QeX
Ship To Fairy Meadow New South Wales Australia
Always Creep Sleep Men GreyT-shirt Back | Wellcoda tDgmV0RA
Ship To Calgary Alberta Canada
Mens Hoodie - Peace The Old Fashioned Way - B52 J4Fon5Ts
Ship To Lexington South Carolina United States
Product 1892/5102
All our T-shirts, hoodies and sweatshirts will be individually printed for you after your order. Our garments are custom printed using the latest printing technology. We only use the best quality garments that will not shrink in the wash. If you are not happy with your purchase please return the item and we will send another. Any garment can be made in the choice of colours in the listing.
Volcom Crisp BSC Short Sleeve T-Shirt 13lQmF7nCAD$44.93
Wolf Animal Wild Dog Men Royal BlueT-shirt Back | Wellcoda lVyxZWZtCAD$20.34
Lady In Swimsuit Men WhiteSleeveless T-shirt | Wellcoda Eofca8BsCAD$19.20
Erotic Stylish Fashion Men Heather Blue / NavyRinger T-shirt | Wellcoda Bxvk0q4pCAD$21.46
Copyright © 2020 www.abundantliving4u.ca


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Call For Lawn And Garden in Waterbury, CT
Start Here
Are you looking for the best prices on lawn maintenance in Waterbury, Connecticut? SortFix can help you save time and money on Waterbury lawn maintenance. When you use SortFix to hire a lawn maintenance contractor in Waterbury you know that you can expect to pay between $221 and $304.
The average cost for lawn maintenance in Waterbury is $220.
When you hire a Waterbury lawn maintenance contractor from SortFix you know that you'll be working with a fully licensed and insured, highly rated contractor. SortFix makes it easy to compare lawn maintenance costs in Waterbury from a few of the top local contractors. Fill out the quote request to see how much you can save on Waterbury lawn maintenance.
Average Cost For Lawn Maintenance in Waterbury: $220
Range $221 - $304
Lowest Price Paid $46
Highest Price Paid $650
Call For Lawn Maintenance in Waterbury, CT


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Mapping Out Zaira Wasim's Life, for All Concerned
Will Zaira Wasim not lead a full life now that she's chosen 'imaan' over all else?
Quite a meddlesome query, unless you're placing the onus on her to be a model woman. Anyway, there's no sure-fire way of knowing. But let's map out a possible trajectory, if only for want of an ill-advised precedent.
What Happens If She Does...
If she does, we can hail her as an example of a woman who led a full life despite having chosen 'religion' over 'tarakki'. We can then also shake our heads, scratch our chins, and opine that it was wrong to single her out and admonish her; it was wrong to view organised religion as wholly destructive. One – among us – can then interject with much indignation that it is all hogwash because despite her having led her life to the (conceivably) fullest extent, we must not forget that she had privileges a lot of other women don't. (All this, presuming that Wasim wasn't coerced into taking this decision.)
Say, Wasim were to change her line of work and go for something else tomorrow, something that sits well with her sense of calm, but something that ensures her financial and social independence - what then? She would have – given certain objective benchmarks of the women's rights movements – led a full life.
Now, another woman, without the same 'allowances' as Zaira, might take a similar decision but not get to live a 'full life' because of lack of familial/societal support. (In such a case, can Zaira – a public figure – be held responsible for setting a wrong precedent?)
And if She Doesn't?
Now, if she doesn't get to live a full life – dare I hypothesize – we can reiterate that her 'choice' was based on vile power structures that have made women internalize misogyny. We can sympathize, shake our heads, and find affirmation in what we had already predicted.
Now what? We move on.
Us, on the periphery.
Us, on the sidelines of lived experiences.
Us, here and there, the heedless bystanders.
Here's the Deal Though...
What happens to the lone woman who was singled out by us? Did she deserve the bashing? Beyond social responsibilities, we're a bunch trying hard to cope. Including her.
Yes, Zaira is a public figure. Yes, she bears a certain responsibility as a public figure.
There are no easy answers.
We have every right to get into this for the sake of posterity, but women's choices have been questioned far too many times and by far too many people, quite harshly at that, to be considered healthy dialectics.
To worn-out ears, Zaira has already made the much contentious 'choice'. Now, it is up to you. Either you tread softly and make way for constructive debate or you go nuclear on her and make life harder for the woman.
We'll get through this! Meanwhile, here's all you need to know about the Coronavirus outbreak to keep yourself safe, informed, and updated.
(Make sure you don't miss fresh news updates from us. Click here to stay updated)


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Illustrated greeting card with of all shapes and sizes boobies. Perfect printable birthday card guaranteed to put a smile on the recipients face.
This listing is for a DIGITAL FILE of this greeting card. No physical item will be sent. You can print the file at home, at a local print shop or using an online service.
High resolution PDF file in ISO (International Standard Size) format for printing the an A6 greeting card.
Each PDF is high-resolution, which will get you very clean, clear prints.
No physical product will be shipped. Colours may vary slightly due to different colour monitors. This purchase is for personal use only.
See our reviews on Facebook or Google+ to see how much others love their Sugar & Vice products.


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MIDDLETOWN - The Middletown school board's hearing on its proposed $160 million budget for 2015-2016 will be held Thursday evening.
The hearing will be the first item on the agenda when the board begins its public session at 6:30 p.m. It will be held at Presidential Park Elementary School, as part of a regularly scheduled school board meeting.
The board has been faced with closing a projected $5.7 million gap. The closing of Truman Moon Elementary, Middletown's last small school, has come under harsh criticism, particularly from Middletown Mayor Joe DeStefano, some Common Council members and Truman Moon parents. The budget also calls for the layoff of 33 teachers and three administrators
Voters go to the polls on May 19, when they will also be choosing among four candidates for three school board seats. Three incumbents and one newcomer are vying for those slots.
The Middletown Teachers Association has a candidates night scheduled for 7 p.m. Monday at Monhagen Middle School and the board has its candidates night set for 7 p.m. May 14 at Presidential Park Elementary.
Richard J. Bayne


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Patriots Receive New Super Bowl Rings
A Super Bowl ring seems like an annual gift for Patriots players these days, as the team consistently enjoys repeated winning seasons. Whether it comes as a sixth ring beginning to fill up Tom Brady's second hand, or an equally coveted solitary ring for a young player like Sony Michel, the jewelry gifted to the New England Patriots members glitters brightly and makes no apologies about it.
Robert Kraft distributed the rings during a diner party at his house where he once again brought together the championship squad, which last February added a sixth Lombardi to the New England collection, all of which occurred during a dynasty established back during their 2002 Super Bowl victory over the St. Louis Rams. Since then, New England has portrayed almost complete dominance, winning during the 2001, 2003, 2004, 2014, 2016, and most recently 2019 season.
Reservations for six. pic.twitter.com/qN4PcW14jn
— New England Patriots (@Patriots) June 7, 2019
When designing their rings, the Patriots made sure to hint at their consistent success, as they engraved each year the Patriots won a title into the rings. The team's motto "still here" also found its way onto the ring, as the New England rallying phrase also expresses the team's seemingly never–ending success. Aside from that, the rings as expected include the Patriot symbol shining atop the arch, while also including Brady's name alongside the game's final score. The rings also added a callback to Kraft's statement "We're all Patriots," a remark the owner famously voiced after the team's 2014 Super Bowl Victory.
The greatest ring of all-time. pic.twitter.com/Vv5AHmVGhS
— New England Patriots (@Patriots) June 7, 2019
A total 422 diamonds weighing 9.85 carrots eventually came together to form the NFL's largest Super Bowl rings ever created. Although the Patriot's efforts go unmatched as they once again ascend above all NFL teams, the work performed by those at Jostens to assemble the rings deserves championship level appreciation as well, as the rings truly impress. The Patriots will look to continue their dynasty and hopefully warrant another extravagant ring order, as the begin the 2019-20 season against the Pittsburgh Steelers September 9, 2019.
All about the details. pic.twitter.com/sIAtMCId4M
— New England Patriots (@Patriots) June 7, 2019
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Armenia debut talk sparks debate over value of sovereign immunity waivers
The practical worth of sovereign borrowers' waivers of legal immunity came into question this week as indications emerged that the Republic of Armenia might be hoping to avoid offering investors the traditional measure when it brings its debut Eurobond, writes Francesca Young.
Some market participants argue that any erosion of creditors' rights or clauses that could protect investors would be detrimental to attempts to enforce payment at a later date. But others argue that sovereign immunity with regard to Eurobond debt is in any case rarely upheld by the majority ...
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The easiest way to communicate with us is via email any time or day, we will try or level best to get back to you asap. Of course there is always the voice device thingie too, but that only seems to work on Monday to Friday from 10AM to 19PM CET. You could also just fill in the form to the left of this blurb and be done.
+ three four six five one one six zero six one six
cr8tivspace [@] gmail.com


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Hackensack Meridian Health will break ground in August of 2019 on a 530,000-gsf pavilion at Hackensack University Medical Center in New Jersey. Providing 438,000 assignable square feet, the technology-rich facility will feature three floors of private inpatient rooms, a 50-bed intensive care unit, and 24 operating rooms, including an intraoperative MRI. Offering 100 medical-surgical beds, the patient-centric pavilion will house a 50-bed orthopedic institute and a new sterile processing department and a 50-bed orthopedic institute. The project team includes RSC Architects and EYP Architecture & Engineering with Stantec as project manager and owner's representative. A joint venture of W.M. Blanchard and Turner Construction will provide construction management services. Occupancy is expected in 2022.
Questions or Comments? Contact the Editor


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Spring break was a dream and an experience I'll never forget. Being able to see Cabo with my closest friends was amazing. Yet we still made a ton more throughout the trip. Travel University had everything planned out perfectly and our stay was comfortable. They exceeded my expectations and showed us a great time.
- Sergio Sanjuan — 2019 LSU Spring Break Cabo San Lucas


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Building Serverless Applications That Align with Twelve-Factor Methods - AWS Summit Sydney
Twelve-Factor designs improve component reuse and resilience for developers building large-scale software-as-a-service (SaaS) applications. In recent years, the Twelve-Factor guidelines have become a source of best practices for both developers and operations engineers, regardless of the application's use case and at nearly any scale. In this workshop, you will build a modern serverless application to see how the Twelve-Factor Application Manifesto guidelines align with serverless best practices. You will be hands-on coding various parts of the application, and make use of AWS Cloud9, Amazon DynamoDB, AWS Lambda, AWS Step Functions, AWS SAM and AWS Code Services. This workshop requires a laptop and administrative access to your own AWS account.


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Author: Andy Rowell / Source: EcoWatch
Last week, one of the most senior officials in the Trump administration, Energy Sec. Rick Perry travelled to South Africa to represent the U.S. at the Africa Oil Week.
During his time at the Oil Week conference in the coastal city of Cape Town, Perry delivered the keynote address on global energy policy, telling his audience that the Trump Administration was keen on "strengthening our African energy partnerships."
It soon became very clear what he actually meant.
He quickly criticized the Obama Administration for "discriminating" against the nuclear and coal industries.
Not surprisingly, given the agenda of the Trump Administration and given that Perry was governor of oil rich Texas, Perry said they were keen for those partnerships to include fossil fuels.
Perry said he was a "big fan of fossil fuels" and it was time to break the global "culture of shame" around their use.
He was also keen on the formation of "a global clean coal alliance" including traditional coal powers such as the U.S., India, Australia and South Africa.
Commentators see Perry's speech as a clear indication that the Trump Administration is taking its pro-fossil fuel agenda to Africa.
One press outlet reported Perry as saying, "If you admit you support fossil fuels, it's…
Editor for @MotherNatureCo @DogCoutureCNTRY | Love my outdoors, environment activist and climate change advocate, health & yoga | Family, friends and of course puppies and dogs. Go figure! Social media geek at heart #cmgr all night and day.


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Monthly Archives: July 2012
Pricing Your Home to Sell in Scottsdale and Surrounding Areas
"I'm not going to just give it away. I want to sell my home for as much money as possible." As full time Arizona Realtor®, we hear this phrase at times from potential home sellers. Believe me, the buyer obtaining a mortgage … Continue reading
Scottsdale home purchase-why do I need a pre-qualification form?
You cannot purchase a home without one unless you are purchasing the property with all cash. In our market area, an offer will not even be presented to the seller unless the offer includes the AAR pre-qualification form completed and … Continue reading
Scottsdale-recipe for Chile-Lime Shrimp Tacos
A simple receipe for declicious shrimp taco for those hot Scottsdale days of summer…. Chili-Lime Shrimp and Corn Taco 2 ears corn 1 1/2 tablespoons butter or olive oil, divided use 1 pound large, raw, peeled shrimp, thawed if … Continue reading
Scottsdale Summer Family Vacation
We have had some great family overnight vacation at some of the wonderful Scottsdale resorts, this one was especially memorable as the kids had a great time all day at the pool, brought a babysitter and the adults had even … Continue reading
Scottsdale AZ Free Live Music
Here are two places to enjoy a variety of free live music this summer in or near Scottsdale: (photo courtesy of Kierland Commons) Come out to the Desert Ridge Marketplace and enjoy live performances from local musicians every Friday and Saturday … Continue reading
Scottsdale, Arizona and the hot days of summer-Favorite things
One of my favorite things about Scottsdale, Arizona in the hot summer is the fact that many of the best resorts lower their rates significantly during the summer. Scottsdale locals and anyone else can take advantage of excellent dining, beautiful pool … Continue reading
Beat the Heat this weekend at the Phoenix Zoo
7:00 a.m. July 21 @ Phoenix Zoo (photo courtesy of Phoenix Zoo) 455 N. Galvin Parkway Phoenix, AZ 85008 By this Saturday, July 21, even the zookeepers will have had enough of this heat and proclaim it Winter in July. They're … Continue reading


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The Natou is a duplex apartment with a sleeping area on the lower level and a living area on the upper level.
The sleeping area offers three en-suite bedrooms including two double bedrooms and a kids room with four beds.
Access to the apartment is directly from its blacony and step into the large living area, which consists of a fitted open kitchen with a central island, a large dining table and a lounge area with TV.
The natural interior blends comfort with chic neutral tones and cozy materials as fur or wood... Its proximity to the centre of the resort will allow you to enjoy the mountain atmosphere, restaurants and bars in this wonderful ski resort of Courchevel.
Self-catered proposition.
We can personalize your experience according to your needs and wishes, and organize chef for catering, food delivery or housekeeping.
We'll connect you directly to the chalet host, your contemporary concierge who knows the chalet and can help you plan your entire trip. Chalet host is available in English.
|The host did not provide rates yet
or the property is not available for rent this season.
Contact host to get personalised quote.
All prices are in Euro. Dates are fixed.
Calendar was updated 1 month ago
61 days before arrival, the deposit is kept
60-31 days before arrival, 25% of booking price refunded
30-0 days before arrival, 0%
The apartment is ideally located only a few steps from the shops and restaurants.
We are based in the Alps and check every chalet owner and operator
You book directly, so the best price and service are guaranteed
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In an effort to be zero waste, I wanted to replace common vanilla essence with a vanilla flavouring that doesn't come in plastic. The solution was to create it myself and this recipe really delivers: no waste, max taste!
Why vanilla sugar?
In short, vanilla sugar is regular sugar mixed and infused with vanilla. Being from France and Norway, this vanilla flavouring is all I've ever known. However, as with vanilla essence, we also by them pre-made in plastic. So I found this recipe on many different Norwegian blogs (all with slight variations on dosages) and it is brilliant.
Why not homemade vanilla essence?
I looked into making homemade vanilla essence, but it takes months to infuse, and I was not blessed patience at birth.
Also, recipes for vanilla essence relies on alcohol, which I'm pretty sure would be impossible to find in bulk. How cool would that be though!?
In my experience, every time I've replaced vanilla essence with vanilla sugar it has worked flawlessly. So as usual, I chose the easiest solution.
MELBOURNE TIP: I found my vanilla pod in bulk at Friends of the Earth in Fitzroy – a must-try shop for everyone keen on spices, herbs and other oddities in bulk. They even had tofu, dried noodles and tortilla chips in bulk!
I also have a vague recollection that The Source Bulk Shop had vanilla pods in store once.
Vanilla sugar
Prep: 10 min // Yields: 200 g
1 vanilla pod, whole
200 g white granulated sugar
Cut the vanilla pod lengthwise in half. Then, with the same knife, scrape off the vanilla paste (which is the soft part inside the pod). Add the paste to your blender.
Keep the empty vanilla pod. This empty pod won't be eaten but added later to the finished product to infuse the sugar with extra taste.
Add the sugar to the vanilla in the blender. Blend for 1-2 minutes, or until it's mixed evenly. Transfer to an airtight container together with the empty vanilla pod (I chopped the vanilla pod in smaller pieces as in the picture above, but it is not necessary).
Ta-da – that's it! The sugar can be used straight away, but keep in mind it will infuse and intensify in taste with time.
Tips & notes
HOW MUCH SUGAR INSTEAD OF ESSENCE? In general, vanilla essence is more concentrated than vanilla sugar, so I usually double the amount. However, I've always felt vanilla flavouring is a bit like salt and pepper, everyone likes different intensities, to add to taste.


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Voluntary Accidental Death and Dismemberment Insurance
Employees can purchase additional accidental death and dismemberment insurance for themselves and their eligible dependents which:
- Pays a benefit to an employee's or covered dependent's designated beneficiary(ies) if he or she dies in an accident; and
- Pays a benefit to the employee if the employee or his or her covered dependents suffer a covered loss in an accident.
Any coverage purchased through VAD&D Insurance is in addition to Basic AD&D Insurance coverage.
How Voluntary Accidental Death and Dismemberment (VAD&D) Insurance Works
There are two types of coverage under VAD&D Insurance:
- Employee coverage, which covers the employee only; and
- Family coverage, which covers the employee, the employee's spouse or registered domestic partner and/or their dependent children.
Employees pay the full cost of coverage of any VAD&D Insurance, which they purchase on a pre-tax basis.
Employees can purchase VAD&D Insurance in dollar increments of a factor times compensation benefit. Employees will be able to elect a coverage amount that best fits their needs in increments beginning at ½ of annual compensation, and increase in whole increments to 10 times annual compensation from ½, 1, to a maximum of $1,000,000. Additional information can be found in the Evidence of Coverage.
"Annual compensation" means an employee's annual wage or salary as reported by his or her employer for the work performed as of the date of loss. It does not include earnings received as bonuses, overtime pay or other extra compensation.
Coverage for each dependent is equal to a percentage of an employee's VAD&D Insurance coverage amount as follows:
ELIGIBLE DEPENDENTS PERCENTAGE OF EMPLOYEE COVERAGE MAXIMUM DEPENDENT COVERAGE Spouse or registered domestic partner only 60% $500,000 Spouse or registered domestic partner and child(ren) *
- Spouse or registered domestic partner
- Each child
- 50%
- 10%
- $500,000
- $50,000
Child only 25% $50,000
*To qualify for this benefit, a stepchild or registered domestic partner's child must reside with the Leidos employee.
Other Information
- Life
- Two or more members
- Both upper and lower limbs (quadriplegia)**
- Loss of one hand or one foot and sight in one eye
- Loss of sight in both eyes
100% of the principal sum
- One member
- Both lower limbs (paraplegia)**
- Upper and lower limbs on one side of the body (hemiplegia)**
- Loss of sight in one eye
- Speech
- Hearing in both ears
50% of the principal sum
- Thumb and index finger of the same hand
- All four fingers of the same hand
- Loss of all toes of the same foot
25% of the principal sum
* A participant's loss must occur within 365 days of the date of the accident. "Member" means hand, foot or eye. "Loss of a hand or foot" means complete severance through or above the wrist or ankle joint. "Loss of sight" means total, permanent and irrevocable loss by natural, surgical or artificial means. "Loss of speech" means total, permanent and irrevocable loss of audible communication. "Loss of hearing" means total and permanent loss of hearing in both ears which cannot be corrected by any means. "Loss of a thumb and index finger" means complete severance through or above the metacarpophalangeal joints (the joints between the fingers and the hand).
** These injuries - or paralyses - mean the loss of use, without severance, of a limb. Such a loss must be determined by a doctor to be complete and not reversible.
Only one amount, the largest to which the participant is entitled, will be payable for all losses resulting from one covered accident.
VAD&D Insurance also pays additional benefits, including:
Monthly Coma Benefit — If a participant is in a coma for at least 31 consecutive days as a result of an accident, a monthly coma benefit of 1% of the principal sum will be paid. This benefit will be paid until the participant's recovery, the 11th month of payment, or the participant's death, whichever is earliest.
If the participant dies while in a coma or remains comatose after 11 months of benefit payments, the plan will pay a lump sum to the participant's beneficiary equal to the principal sum minus any amounts paid for covered losses or paralysis.
Seat Belt(s) and Airbag Benefit — If a participant dies as a direct result of injuries sustained in a covered accident while driving or riding in an automobile and he or she was wearing a seat belt, CIGNA will pay a seat belt benefit to the designated beneficiary. The benefit will be at least $1,000, to a maximum of 25% of the participant's benefit or $25,000, whichever is less. A participant's beneficiary will receive the seat belt benefit if:
- The automobile the participant was driving/riding in was equipped with seat belts;
- The seat belt(s) was in actual use and properly fastened at the time of the covered accident; and
- The position of the seat belt(s) was certified in the official report of the covered accident or by the investigating officer. A copy of the police accident report must be submitted with the claim. If certification is not available but it is clear that the participant was properly wearing a seat belt, CIGNA will pay the additional benefit. If, however, certification is not available and it is not certain that the participant was wearing a seat belt, then the benefit will be fixed at $1,000.
In the case of a child, "seat belt" means a child restraint — as required by state law and approved by the National Highway Traffic Safety Administration — that is properly secured at the time of the accident and is being used as recommended by its manufacturer for children of like age and weight.
Additionally, CIGNA will pay an additional 10% of the covered person's benefit, to a maximum of $12,500, if a seat belt benefit is payable to him or her, and he or she was positioned in a seat that was protected by a properly functioning, original, factory-installed supplemental restraint system (airbag) that inflates on impact.
Verification of the proper inflation of the supplemental restraint system at the time of impact must be part of the official accident report or be certified, in writing, by the investigating officers.
"Automobile" means a self-propelled, private passenger motor vehicle with four or more wheels that is of a type both designed and required to be licensed for use on the highway of any state or country. Automobiles include but are not limited to sedans, station wagons, sport utility vehicles, Jeep, pickups, vans, campers or motor homes. Automobiles do not include mobile homes or motor vehicles used for mass or public transportation.
No benefit will be paid if the accident causing the participant's death occurred as a result of participation in a race, or a speed or endurance test.
Common Accident Benefit — If a covered person dies as a result of a common accident, the spouse's or registered domestic partner's benefit amount will increase to 100% of the employee's principal sum, to a maximum of $500,000. "Common accident" means the same or separate accidents occurring within the same 24-hour period.
Child Care Center Benefit — If a participant dies as the result of a covered accident, the plan will pay child care center benefits for each covered dependent under age 13 equal to 10% of the employee's benefit amount, to a maximum of $5,000 a year. The plan will pay benefits for five consecutive years, or until the child turns age 13, whichever happens first. To receive benefits, the covered child must be enrolled in a child care center on the date of the participant's death or must enroll within 365 days after the participant's date of death.
If, at the time of the accident, coverage for a dependent child is in force but there is no dependent who qualifies, the plan will pay a benefit of $1,500 to the participant's beneficiary.
"Child care center" means a facility that is licensed; is operated according to law, including laws and regulations applicable to child care facilities; and provides care and supervision for children in a group setting on a regular daily basis. It does not include hospitals, the child's home or care provided during normal school hours while a child is attending grades one through twelve.
Increased Dependent Child Dismemberment Benefits — If a participant's covered child suffers a covered accidental injury, the plan will pay double the benefit amount, to a maximum of $100,000. If the child subsequently dies within 365 days of the same covered accident, the loss of life benefit will not be reduced by the dismemberment benefit received under the increased dependent dismemberment benefit.
If a covered child sustains more than one covered loss from a single covered accident, the plan will pay double the benefit amount only for the largest amount to which the child is entitled.
Terrorism Benefits — If a covered person suffers a covered loss caused directly and independently of all other causes while the victim of a Terrorist Act the amount payable is the Principal Sum multiplied by the percentage applicable to the covered loss.
"Act of terrorism" refers to a hostile or violent act carried out by a group of persons having political, military or territorial goals, but who are not operating on behalf of a sovereign state. Their purpose is to compel an act or omission by any other person or any government entity.
CIGNA Secure Travel Worldwide Assistance — Cigna Secure Travel is a comprehensive worldwide travel assistance program including pre-trip planning, assistance while traveling and emergency assistance. All of the program services are available when the covered person is traveling 100 miles or more from home. Services for medically necessary transport, return of dependent children, return of a traveling companion, visit of a family member/friend and repatriation of remains are covered by the program. Expenses for local ambulance or medical care are not covered under the program.
Brain Damage — If a participant becomes brain damaged within 30 days and as a result of a covered accident, the plan will pay 100% of the principal sum. The participant must be hospitalized for treatment of the brain damage at least 7 of the first 30 days of the injury, and the brain damage must continue for at least 12 months.
If, after 12 months of continuous brain damage, a physician determines that the participant is permanently and totally disabled due to the brain damage, benefits will be paid in a lump sum at the beginning of the 13th month following the original date of the injury.
Rehabilitation — If a participant suffers a covered loss due to an accident, the plan will pay a benefit equal to 20% of the principal sum, to a maximum of $10,000, for covered rehabilitative expenses. Rehabilitative expenses must be incurred within two years of the covered accident.
Bereavement/Trauma Counseling — If a participant suffers a covered loss, the plan will pay a benefit for bereavement and trauma counseling equal to $150 per session for a maximum of 10 sessions. The participant and/or his or her immediate family members are eligible.
Home Alterations and Vehicle Modifications — If a participant suffers a covered loss, other than a loss of life, due to an accident, the plan will pay a benefit equal to 10% of the principal sum, to a maximum of $10,000, for home alterations and vehicle modifications to accommodate the participant's injury.
Education and Training Benefit — If an employee elects family coverage, VAD&D Insurance will pay an additional benefit for education assistance, as follows: :
- For an employee's covered spouse or registered domestic partner: The plan will pay an additional 5% of the employee's principal sum, to a maximum of $10,000, for up to three years when the spouse or registered domestic partner enrolls in any accredited school within one year of the employee's death. Enrolling in school must be for the purpose of retraining or refreshing skills needed for employment. The spouse or registered domestic partner must incur expenses that must be paid directly to, or approved and certified by, the same school.
- For an employee's covered dependent children: The plan will pay an additional 10% of the employee's principal sum, to a maximum of $10,000, for up to four consecutive years when the child enrolls as a full-time student before age 25. The school must be a college, university, or other institute of higher education. The expenses of higher education should be related to tuition, fees, books, room and board, and transportation, and must be paid directly to, or approved and certified by, the same school.
If the employee does not have a qualifying dependent for the Education and Training Benefit, $1,000 will be paid to the employee's beneficiary.
Exposure - If a covered person suffers a covered loss which results directly and independently of all other causes from unavoidable exposure to the elements following a covered accident, the accidental death and dismemberment benefit will be payable if a covered person suffers a covered loss which results directly and independently of all other causes
Disappearance - If a covered person disappears and is not found within one year from the date of the wrecking, sinking or disappearance of the conveyance in which the covered person was riding in the course of a trip which would otherwise be covered, it will be presumed that the covered person's death resulted directly and independently of all other causes and the principal sum will be paid.
Accidental Burn and Disfigurement Benefit - If a covered person suffers a covered injury that leaves him/her disfigured, and that covered injury resulted directly and independently of all other causes from a covered accident, and the disfigurement satisfies the following conditions, then an accidental burn and disfigurement benefit will be paid.
- reconstructive or cosmetic surgery is required to restore the employee's physical abilities or correct Disfigurement, and must be performed within twelve months of the covered accident;
- a Physician must determine that the burn satisfies all of the following:
- involves the minimum percentage shown below;
- be classified as shown below; and
- results in disfigurement or loss of physical abilities.
For purposes of this benefit: Disfigurement or Disfigured means spoiled or deformed appearance that can be corrected by means of reconstructive or cosmetic surgery.
Carjacking Benefits - If the covered person suffers a covered loss resulting directly and independently of all other causes from a covered accident that occurs during a carjacking of an automobile that the employee was operating, getting into or out of, or riding in as a passenger. A carjacking benefit of 10% multiplied by the percentage of the principal sum applicable to the covered loss will be paid, up to a maximum of $25,000
Verification of the carjacking must be made part of an official police report within 24 hours of the Carjacking, or as soon as reasonably possible, or be certified in writing by the investigating officer(s) within 24 hours or as soon as reasonably possible.
Felonious Assault and Violent Crime Benefit - If a covered person suffers a covered loss resulting directly and independently of all other causes from a covered accident that occurs during a violent crime or felonious assault as described below. A police report detailing the felonious assault or violent crime must be provided before any benefits will be paid. The covered accident must occur while the covered person is on the business or premises of the Employer.
To qualify for benefit payment, the covered accident must occur during any of the following:
- actual or attempted robbery or holdup;
- actual or attempted kidnapping;
- any other type of intentional assault that is a crime classified as a felony by the governing statute or common law in the state where the felony occurred.
The insurance company will pay a hospital stay benefit, subject to the following conditions and exclusions, when the covered person suffers a covered loss resulting directly and independently of all other causes from a covered accident that occurs during a violent crime or felonious assault if all of the following conditions are met:
- the covered person is covered for hospital stay benefits under this Policy;
- the hospital stay begins within 30 days of the violent crime/felonious assault;
- the hospital stay is at the direction and under the care of a Physician;
- the covered person provides proof satisfactory to Cigna that his/her hospital stay was necessitated to treat covered injuries sustained in a covered accident caused solely by a violent crime or felonious assault;
- the Hospital Stay begins while the covered person's insurance is in effect.
A felonious assault/violent crime benefit of 10% multiplied by the percentage of the principal sum applicable to the covered loss will be paid, up to a maximum of $25,000 as well as a hospital stay benefit of $100 per day to a maximum benefit period of 365 days per hospital stay, per covered accident
VAD&D Insurance will not pay benefits if a loss results, directly or indirectly, from or is caused by:
- Self-inflicted injuries, suicide or any attempt while sane or insane;
- Commission or attempt to commit a felony or an assault;
- Commission of or active participation in a riot or insurrection;
- Declared or undeclared war or act of war;
- Flight in, boarding or alighting from an aircraft or any craft designed to fly above the earth's surface as follows:
- being flown by the covered person or in which the covered person is a member of the crew;
- being used for crop dusting, spraying or seeding, giving and receiving flying instruction, fire-fighting, sky writing, sky diving or hang-gliding, racing, stunt or acrobatic flying; or
- an ultra-light or glider;
- designed for flight above or beyond the earth's atmosphere;
- Sickness, disease, bodily or mental infirmity, bacterial or viral infection or medical or surgical treatment thereof, except for any bacterial infection resulting from an accidental external cut or wound or accidental ingestion of contaminated food;
- Travel in any aircraft owned, leased or controlled by Leidos, or any of its subsidiaries or affiliates. An aircraft will be deemed to be ''controlled'' by Leidos if the Aircraft may be used as Leidos wishes for more than 10 straight days, or more than 15 days in any year;
- Voluntary ingestion of any narcotic, drug, poison, gas or fumes, unless prescribed or taken under the direction of a Physician and taken in accordance with the prescribed dosage;
- A covered accident that occurs while engaged in the activities of active duty service in the military, navy or air force of any country or international organization. Covered accidents that occur while engaged in Reserve or National Guard training are not excluded until training extends beyond 31 days;
- Operating any type of vehicle while under the influence of alcohol or any drug, narcotic or other intoxicant. Under the influence of alcohol, for purposes of this exclusion, means intoxicated, as defined by the law of the state in which the covered accident occurred.


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National Health Data Dictionary
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There are individuals who can work on gaining muscle mass slowly and steadily, people who can continue to do so almost without any apparent limitations. In contrast, there are many individuals who very quickly reach a limit beyond which they cannot gain any further muscle mass because they do not have any particular natural qualities that enable them to 'bulk up' quickly.
Individuals who fall into the latter category are often termed 'hardgainers' because they find it very hard to gain any further muscle mass after they reach a certain level. There are many reasons why this happens to some people and not others, many of which will be reviewed in this report.
Table of Contents
Introduction ………………………………………………………………………………………………………..3
A very brief history of bodybuilding ……………………………………………………………….5
Clouds on the horizon……………………………………………………………………………………….6
Natural bodybuilding fights back… ……………………………………………………………..6
The human frame and how it relates to bodybuilding ………………………………..9
Three body types… ………………………………………………………………………………………..9
Where do 'hardgainers' fit into this picture? …………………………………………..11
'How will I look?' …………………………………………………………………………………………..12
What does all this mean to you? ……………………………………………………………….14
Lifestyle considerations …………………………………………………………………………………..16
Stress and bodybuilding ……………………………………………………………………………..16
Balance, exercise and banishing harmful habits …………………………………….17
Diet and nutrition for maximum bodybuilding success …………………………….20
Bodybuilding nutrition basics… ………………………………………………………………….20
Weight training for bodybuilding …………………………………………………………………..29
Conclusion …………………………………………………………………………………………………………32


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Your standard travel blogger would talk about each place that they go to in its grandeur – where to go, where to eat, where to stay, and what to avoid. Though in Authentisera, I want to be more personal with you guys when it comes to going to a foreign place. There is a lot more context involved in travelling. We travel because we want to get away from our daily routine. We travel because we are in search for something that our current environment might not be able to provide.
My trip to España was not just to bring out the inner 'Vera the Explorer'. It was my first time travelling to another country alone without any ties – no family, no friends, nothing. It was a trip where I wanted to once again prove my independence even if it was only for a short period.
On the other hand, it was also a trip that I planned since the summer of 2016, when I realized how long it has been for me since I sang and performed. I used to be very active in the performing arts, particularly singing, from when I was maybe 3 years old to my teenage years. Though, all that changed when I entered college. I was given a new set of goals & priorities and I gladly accepted them as a challenge for me to be more than just a performing artist. Though what I didn't expect was how putting aside singing was going to take a toll on me down the road, even in my work life.
Me stopping felt like I was hiding a part of myself. I felt like I didn't give my 100% as a person. I felt like I was not being truthful to who I was… I danced during college, why didn't I make time for singing? I had spare time after work, why didn't I jam out more? I regretted the fact that I didn't put in the effort. On the other hand, the reality check that that resentment brought was that it made me realize what mattered most – that the passion to being my own artist was still there calling out to me.
Now, what has Spain got to do with singing and performing, right?
It only took 2 weeks in the beautiful beach city of Valencia to reconnect and be myself again, when I decided to attend Berklee's 2-week Summer Performance Program.
Getting Settled
On July 16, 2017, I departed from Barcelona at 10 A.M. via train and arrived in Valencia past noon. Feeling like the Hulk while carrying my 18 kg luggage and a backpack, I caught a bus that took me to the center of the city where my Airbnb was. I was able to find the apartment without getting too lost in the rustic alleyways of the Ciutat Vella (thank you, Google Maps). And mind you this was my first trip alone, so finding places without any human help was a huge achievement.
My two lovely hosts, Olga and Marilina, and their three adorable golden retrievers (Max, Menta, & Bony), were there to greet and make me feel at home. I settled down in my room, unpacked, and rested for a few hours before getting dinner with my pal, Livi (a fellow summer program attendee who I met in Barcelona). We went to this canned seafood place called the La Conservera in Rusafa District and boy did we have some fine preserved goods. Once we had our fill, we went back to our respective Airbnbs and got ready for our first day.
Hola, Berklee Valencia
The city center was a 15 to 20 minute bus ride to the campus, which was located inside the famous Ciutat de les Arts i les Ciències or in English – the City of Arts and Sciences (if you watched the movie, Tomorrowland, yes that place).
The first half of our day was a mix of different emotions. From getting confused during our registration to feeling underwhelmed by our breakfast, the campus' energy filled us with so much excitement that all of that didn't matter. The orientation was nothing out of the norm. We met the summer faculty, learned the do's and don'ts in and outside of Berklee, the breakdown of daily class schedules & optional activities we could participate in, and how we were all required to perform in the end-of-the-program concerts. It got all of the attendees excited for what was yet to come… But then we were told that placement auditions were to be held later that afternoon. Our excitement then turned into anxiety.
Coming out of orientation, most of us were all thinking about the auditions. We all knew that it was coming, but the fact that it was coming very soon just struck a lot of nerves. To calm ourselves down, we decided to eat lunch outside campus and later took time to practice our pieces.
My placement audition was slated earlier than the others, so I had less time to panic. Our auditions were split into two parts: the interview and the performance. For the interview, an assessor asked me questions regarding my background (personally & musically) and if I knew much about music theory. I knew that I didn't have a lot of theoretical background in music so I told him that it was one of the reasons why I came to learn. For the performance part of the audition, I decided to sing Sara Bareilles' 'Love Song', a tune that I was already comfortable performing. And overall, I think the audition went well. The assessor then told me that the placement results would be posted at the lobby next morning.
Relieved that the rough part of the day was over, I met up with the group in the hallway where we had a mini-jam session while waiting for the others to be done with their auditions. It was only the first day, but I remember being in awe of all these musicians who came from the likes of France, Mexico, Peru, Costa Rica, Brazil, Germany, Russia, India, Egypt, the USA, –breathes- and many more.
Once we were all complete, we all got some fake paella at a café near campus, resuming our talks on the music industry and getting-to-know-each-others before heading back in the evening to watch the summer faculty concert.
Let the Summer Classes Begin
We had classes from 9:30 A.M. to 6:00 P.M. Each day in the summer program was comprised of three parts: musicianship, instrument, and ensemble (make it four – including lunch, make it five if you had more than one ensemble).
- Musicianship class would start off the day wherein our minds and ears get warmed up with lessons on theory. Classes were split into 6 levels and you were placed depending on your theoretical and general knowledge of music. I was placed in Level 1 – thank God – and was taught by Fernando Huergo, a Berklee Professor from the Boston Campus. He was awesome; he was like that patient dad figure who did his best to get us to understand the basics of music theory. In general, the class was really refreshing and we had a blast laughing at our mistakes whenever we did ear training and rhythmic exercises.
- Instrument seminar would come right after musicianship and would focus on the instrument that you choose to develop in the summer performance program. Unlike musicianship class, it had more diversity – with each class having voices coming from different backgrounds and experiences. Jerome Kyles, another Berklee Professor from Boston – who was honestly a star in his own right – taught the class and for me was the most memorable. From getting a slight anxiety attack (more about it later on) during the first few days of classes to doing our daily breathing, warm-up, and improvisation exercises, we really enjoyed each other's company sharing the instrument we loved most in one common space.
- Lastly, the ensembles were held in the afternoon and it was the practical culmination of all the lessons we learned in our musicianship and instrument sessions. Each ensemble varied as well, with some focused on genres like flamenco and world music, while others had more of a band setup like ours. The ensembles were our official band for the two weeks in the program in which we would perform a few new songs in the weekly concerts.
For our ensembles' first week performance, we performed 'Una Mas' by trumpeter, Kenny Dorham and 'Valerie' by Amy Winehouse; while as for our final week performance, we kicked-off with 'Stompin at the Savoy' by Edgar Sampson and Stevie Wonder's ' I Wish'.
- We also had a music industry day where musicianship and instrumental classes were replaced by music technology and production sessions. Later in the afternoon, we were given a career talk on what kinds of jobs one can get in the music industry itself.
Things We Did On The Side
In order to get the most from the summer performance program, they gave us optional activities that we could participate in after classes. These were gospel choir, batucada, and open mic night – with each having their own set of public performances.
I was able to participate in 2 out of 3.
- Gospel choir practice was held 2-3 times a week and was moderated by whom else, but my voice teacher, Jerome. Even though this was held towards the end of the day, it was filled with a lot of energy for the songs made you want to stand up and praise – no kidding! Even if voice wasn't his or her instrument of choice, everyone was welcome to take part in it. We were all split into types of voice: altos, sopranos, tenors, etc. and were setup around a black grand piano. Our rehearsals gave me major flashbacks to when I was singing mass songs in high school. We practiced two pieces – 'I Shall Wear A Crown' by Thomas Whitfield and 'Better' by Hezekiah Walker for the end-of-the-program concert. And FYI, both songs gave us major last song syndromes.
- One of the highlights for me was definitely performing an original song in my first-ever open mic night. There were three open mics hosted this year (the most they ever had so far). I remember thinking of whether or not I should do it. Thankfully, I was encouraged by my friends in the program to get on with it – that it was the best time to do it with people who more or less might be feeling the same way as me. I shared a 10-minute slot with my friend, Diego (who I also met in Barcelona with Livi), and performed a song I entitled, 'Invisible'. At first I was crazy nervous, though the most magical feeling while performing was when people were clapping along with the song towards the end. One thing's for sure – this open mic was definitely not going to be the last. 😉
The Weekend
I guess since Monday was orientation and audition day, we had to go to Berklee on a Saturday for a class in flamenco, a batch photoshoot, and a beach lunch. Sunday was our only day off but we decided to go out as a group and be legitimate tourists.
I was late for the Flamenco class because I forgot to wear my bathing suit under my clothes for the beach later on. And when I did get to the class, it had already started and I was kind of lost trying to understand the ongoing discussion. I watched a flamenco show in Madrid, so it was nice listening to the lecturer break down the elements of the art. They brought in a dancer, singer, and a Spanish guitarist (who also brought his talented young son that played as well) for the class. My friend, Katherine, the group's pride and joy from Peru, was also brought up to the stage to support on the cajón.
After the class, they told us to proceed to the stairs entrance of the City of Arts and Sciences for the class photo-op and once that was over, we all got on the bus shuttle that took us to our paella at the beach.
We reached the restaurant and took our seats in anticipation of the famous Valencian paella. Honestly speaking, it was a long wait, to the point that the servers kept serving us appetizers on appetizers. Funnily enough, when the paella, in all its glory (on a huge pan that you could probably fit three people in) did arrive, we were all full! I managed to take a few bites of it though and people weren't kidding when they say the best paella is in Valencia.
The weather was perfect for a beach dip, so when lunch was over, we headed to Malvarossa Beach for some vitamin sea. It was my first time to be on a public beach in Europe and interestingly enough, it was also my first time seeing topless women – on a public beach in Europe. It took some time for me to adjust my perspective (and eyes – I came from the PH & the UAE – you don't see this often), but it was all good later on. Had nothing but mad respect for the beach scene in Malvarossa!
After we all got our dose of Balearic sea salt and Spanish sunrays, the gang and I got some sangria nearby and toasted to an amazing day.
I am that type of person who likes organizing & planning. So when the group wanted to go around the center of Valencia, the area that I lived in for those two weeks (everybody else lived near the campus), I 'Katniss Everdeened' and made a customized itinerary for us. Yes, I am a nerd like that (long live the nerds)!
We all met up noontime at the campus lobby and headed for old Valencia via bus. Our agenda included the following:
- Torres de Serranos – One of the twelve gates that used to form the Christian Wall, the ancient city wall of Valencia.
- Plaza de la Virgen – A plaza that had the rustic Turia Fountain, the backside of the Valencia Cathedral, and some outdoor cafés and restaurants.
- Lunch @ El Dorita – A convenient tapas bar where we had some pretty good ham & eggs, patatas bravas, and tried the notorious Agua de Valencia (we did not get tipsy at all – not).
- Llotja de la Seda – A UNESCO World Heritage site that is acclaimed for its gothic-style architecture and historical relevance to the city. (We weren't able to go in because it closes early on a Sunday – we did take some photos in front of it though!)
- Souvenir Shopping around the Plaza de la Reina – If you want to get some cheap, but good-quality souvenirs in Valencia, this is the place to be!
- Valencia Cathedral – A Roman Catholic parish church established in 1262, that has a mixture of different artistic styles from Romanesque to Neoclassical. Said to hold one of the Holy Chalices defended to be the true Holy Grail (to be frank, I didn't know this until now).
- More Souvenir Shopping and Some Clothes Shopping at Modernisme Plaza of the City Hall of Valencia – self-explanatory
- Churros @ Orxateria Santa Caterina – Said to be the best churros Valencia has to offer! We were pretty satisfied. 🙂
- The Great Valencia Fair – A month-long summer celebration where there are fair rides, free concerts, gastronomic experiences, and more waiting for you at the Turia Gardens (we were only able to ride the ferris wheel – and were all scared af).
Our Last Hoorah
July 28th was our last day and it was very similar to our first day in Berklee, an emotional rollercoaster. The day started off with a melancholic mood; I couldn't believe the two weeks flew by so fast and that the next day, I was to board a train back to Madrid for my flight back to Abu Dhabi the morning after.
I entered the campus doors for one last time and had ensemble practice for our performance later in the evening. When we finished, our ensemble decided to get breakfast together at the campus cantina, a time where we got to know each other more since we had no time to do so in our practice sessions. Afterwards, while others went to their second practice sessions, Ines (our pianist from Switzerland) and I decided to shop along Carrer Colon for our performance outfits. We then took a cab back to campus to attend the giving of certificates that afternoon.
Whenever someone got called up to get their 'diplomas' I couldn't help but feel proud to what people were able to accomplish in the program. To see everything materialize in front of me, in the form of a signed sheet of paper was a weirdly unbelievable sensation. When I got called, at first I wasn't even sure if it was my name (because they said it in a very Spanish accent) – but luckily it was, because I was already standing up and that would've been awkward. I got my certificate and thanked my teachers before heading back to my seat with this 'I can't believe it's almost over' feeling sinking in as I sat down.
I decided to go back to my Airbnb after the ceremony to prepare my things for my early train the next day. It was a good decision, knowing that the group was planning to cap-off the night with some sangria and partying (which is not a good combination for this girl, if you get what I mean). Once I got everything set, I started prepping for the evening to come.
When our ensemble opened the concert, I remember hitting a feeling of euphoria. I was at home once again, but this time I was with a group of talented musicians who I will always remember as my 'funky boys and nasty girls' (which unsurprisingly became our ensemble's band name). Each performance that went on that floating Berklee stage was a proud moment for everyone – for some it was their first, some their 100th. We all cheered on each other the best we could, because it was relatively the last time we'll be seeing each other perform live. After all, we did come from different corners of the world.
Once the final concert was over, that was it for us program attendees. It hit us so hard that we just couldn't leave the concert venue. All of us did our best to say goodbye to each person that they met in the program – really tight hugs, exchanging of numbers, last-minute photo taking and all. There was even an impromptu jam session with the cajóns where we all just gathered around and clapped our hands to the beat.
Our group didn't want to say goodbye just yet though, we were clingy that way. So as planned, all of us took cabs into the night life of Valencia – grubbing down our dinner at 12 A.M., drinking (and just me 'kinda' getting drunk to) some sangria, breaking it down at a club that allowed our under 21 year olds to enter, and then having another set of drinks at a bar across the street. And in-between all this, some were already giving their goodbyes – imagine the change in emotions that we had to go through each time someone had to go?
My favorite part of the night was when we – the last ones standing – decided to go to the beach at 4 in the morning. We were all exhausted but managed to watch the dark waves approach and recede our cold feet while reminiscing the memories we had in Valencia the past 14 days. Of course, it was hard for all of us when we had to leave the beach an hour later (but heck yeah we made the most out of it!). Our goodbyes were bittersweet and we all wished to wake up later as if it were just another day in the program.
I took a taxi back to the apartment, took a shower to get all that sand off my body, slept for an hour, then got ready for my 9:40 A.M. train to Madrid.
Looking Back
It wasn't all perfect weather, singing, and sangrias though.
I went in scared to find out if me investing in this experience would just backfire. After years of not sharing this part of myself, what if singing wasn't for me anymore? I was constantly anticipating my own failure and when you do put yourself in that mental state, it will eventually happen. And that's when I had an emotional breakdown.
It was during an instrumental seminar where I kept messing up during our vocal exercises. Jerome noticed the consistency whenever it was my turn; concerned he asked me if I had performance anxiety. When someone points out a part of you that you've masked for quite some time, your initial reaction would definitely be shocked. I wanted to cry right then and there, but I realized that that was my fear consuming me. I could've walked out, but I decided to stay and continue the class. When it did end, I walked up to Jerome, full of frustration and embarrassment for myself, and told him my story – how I stopped and that I was here to see if this was still for me. I tried not to cry in front of him while we talked, but I still did. Though like he already knew who I was, he got where I was coming from and out of all the other great things that he said to motivate me and calm me down, two things stuck…
"It's not impossible"
And that I should,
"Trust myself more"
The support that I felt in Valencia is something that I can't even begin to describe in this entry. From the faculty to the attendees it was overflowing. Moreover, I was extra lucky to have gained new friends (special shoutout to the Valencia crew) in those two weeks. I could have gone somewhere else in search of the same feeling, yes, but there was something about Spain. There was an energy that gravitated me towards it, like I knew that something special was going to happen.
It was a decision that had its own set of risks… I almost didn't make it to Valencia due to some issues during my application process (visa took time to release, tuition deadlines were not in my favor, etc.), but with the encouragement and support of those that believed in me and what I was capable of doing – I pushed through. Maybe this was the universe testing me how much I wanted it, how far I was willing to go. Because if not then, when would I have got the chance? As each year passes, our responsibilities and priorities fluctuate. When would we ever have the time to do something in a scale like this that is solely for our self-discovery? I knew that being an artist was part of my identity. I just didn't know to what extent it was. This trip just affirmed a lot of things that I thought were just daydreams and pastimes. And with this, I have no regrets for taking the leap.
So to making me stronger and helping me believe that I could once again… Thank you, Valencia. I'll never forget you. 🙂
Check-out the video below to see how fun it really was:
BTS Part 1:
BTS Part 2:


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Just another Share @ SIS site
On Thursday,my family went to buy my sister's shoes. I was alittle grumpy. Because they said I could ride bike before going there but they changed their minds. My dad tried to cheer me up. So he said how about the shoe with wheels? I agreed. First I had to hold my dad's hand tight not to fall down. And when I went to ZARA and waited mom and my sister Jaeyoon,I practiced again and again. I thought I was doing it! It was true.
It was really fun. My dad said he's proud of me and I did too.
Our family went to Hongkong twice in this week! On Saturday,we went to IFC mall and Habour city to shop. But on Tuesday,our family went to Dragon's Back.
Do you know what is Dragon's Back?It's a mountain that is at Hongkong. We went there! Well,I don't like hiking. Also my dad doesn't like hiking. We got tired. After hiking our family went to IFC mall agin and ate dinner.
On Friday, Sophia and Emily came to my house and play. Because their sister and brother went to the dance party. First we did a show. I was the sister, Sophia was the baby, Emily was the ghost and my sister Jaeyoon was the story teller. The summery was sophia and I was coming back from from party, and we met ghost. But luckily the sun got brighter and the ghost ran away. After show we were hungry. So we went to OGGI for dinner. Do you know what happened next? If you guessed we played showing each others magic you are right. Or if you guessed we are playing Monopolly(board game), you are also right! Because we played both of those. And then Jaeyoon convinced us we can make friendship stuff. So with rubber bands, we made cupcakes. But it's not a real cupcake you can eat. Now it was time for my friends to go home. I hope could still Sophia remember me even though at Korea. I loved inviting my friends in my house. ( but I also like playing at other house too)


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If President Donald Trump were a normal president with a sense of humility and a commitment to the national welfare, he could have avoided impeachment and saved the country from three years of political fratricide. A normal president would have accepted the findings of his intelligence agencies and would have called out the Russians for subverting the 2016 presidential election. He would have admitted the Russians were trying to help get him elected, and he would have pledged to do everything he could to defend our democracy from future attacks.
Instead, Trump has continued to pretend the Russians are innocent and that somebody else – the Ukrainians, an overweight hacker in a suburban basement or maybe Martians – was responsible for the dirty tricks. Trump's acquiescence in Vladimir Putin's Big Lie – which continued this week when he hosted the Russian foreign minister at the White House – has been the central fault line in this earthquake of a presidency, and Trump has dragged his entire administration and pretty much all of the Republican Party into the abyss with him.
Chief among his supporters is Attorney General William Barr who, once upon a time, had a solid professional reputation. But his name was further sullied by his reaction to the FBI inspector general's report on the bureau's investigation into Russian influence in the Trump campaign. Barr was quick to discount the report's firm conclusion that there is no evidence of anti-Trump motivation in the inquiry and continues to infer there was no sound basis for the FBI probe of the Trump campaign.
Barr called the Trump/Russia connection "a completely bogus narrative," despite the fact that several key campaign officials, including campaign boss Paul Manafort, have gone to prison or are awaiting sentencing for crimes connected to collusion with Russia – and despite the hard fact that U.S. intelligence agencies, the Republican-controlled Senate Intelligence Committee and the Mueller report all say, with no hint of doubt, that the Russians hacked the election to help Trump.
Just as Trump is an aberrant president, Barr is a very different kind of AG; less like the people's lawyer and much more akin to a loyal staffer for a banana republic's Numero Uno.
See more of David Horsey's cartoons at: st.news/davidhorsey
View other syndicated cartoonists at: st.news/cartoons


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The registration number for Cesar Services Ltd is 08725947 in Great Britain.
The status of Cesar Services Ltd as it currently stands according to Companies House is: Dissolved.
The accounts for Cesar Services Ltd are due on .
The detailed company information for Cesar Services Ltd can be viewed below.
Updated: Tue Mar 31, 2020 19:33pm
Company Name: Cesar Services Ltd
Company Number: 08725947
Registered Address:
Company Status: Dissolved
Country Of Origin: United Kingdom
Company Category: Private Limited Company
Incorporation Date: 10/10/2013
Accounts Ref Day: 31
Accounts Ref Month: 10
Accounts Last Update: 31/10/2014
Accounts Next Due Date:
Accounts Category: Micro
Returns Next Due Date:
Returns Last Update: 10/10/2015
Data sourced from the Companies House API, using the Open Government License v2.
Website brought to you free, courtsey of Lazy Badger.


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Chronic illness is hard to explain. It is so foreign to the way most people live their lives and approach their health, that they don't know how to respond when confronted with someone who is in constant pain and likely will be for the rest of their lives. The normal optimistic clichés don't quite apply, and "Get well soon" can be more depressing than helpful. There's a pretty consistent stream of bad news and minor crises, which can be difficult for anyone and everyone involved to work through as quickly as they happen. Unlike the friendly responses to "what helps with sunburn?" on Facebook, medical advice often appears unsolicited, from people with no credentials, in bucket loads and with a hint of blame. After all, if you just got this ingredient from your local grocery store, all your problems would be solved! Why aren't you better yet? It can feel like a constant battle to explain, over and over again, that your body is regularly trying to self-destruct, no this special green tea won't cure it all, and trying to explain that strange balance of trying to stay positive and live as much of a life as possible while also being somewhat twisted and sarcastic about your conditions.
That is where the chronic pain buddy comes in.
While that title was originally a sarcastic attempt at stress relief, it has evolved into one of the most endearing terms I use for my best friend. Through treatments and hospital stays and new diagnoses and God knows how many waiting rooms, the last couple of years have been full of medical adventures for both of us. She has endometriosis and PCOS (among other things), I have sciatica and hip instability (among other things), and it has been one hell of a ride.
Life with chronic illness isn't something any of us signed up for, but its misery is lessened by the presence of a friend who's been there. One who doesn't tell you to just eat more vegetables, drink more water, stop being so "negative" by acknowledging that your condition has no cure, eat 1.5lbs of (insert herb/spice/root vegetable/green leafy vegetable) per day, and exercise more and your illness will be magically cured!
On lower pain days, we take turns driving and go on adventures, even if that just looks like drinking coffee and reading books in a place that isn't either of our homes. Sometimes we'll pack up a wheelchair for one of us, and go around thrift shops or our favorite stores and act like "normal" people our age with the help of a mobility aid. Sometimes, we just meme-bomb each other from our respective beds.
It's beautifully refreshing to have a friend that isn't trying to fix me (you can't) or convince me my body isn't that broken (it is). A friend I can cry to when the pain is hard to take, and sarcastically share chronic illness memes with (oh it's a thing). A friend that focuses less on proving that my body doesn't limit me, and more on finding ways to have fun while working with in our physical limitations. A friend who can have just as much fun snapping back and forth while watching shows, as going to the pool and actually doing things. A friend who knows that some days, yoga and medications help, but some days, things just suck, and who won't try to send me articles someone saw on Facebook about someone else's distant relative being cured of a condition that is kind of vaguely similar to mine.
From chiropractors to pharmacies, from hospital days to low pain days, I know I can depend on her because she gets it. She's right here in the suck-ness with me. She knows the struggle of managing spoons and trying to live a semi-normal life when it seems like every bone in your body is against you. She reminds me on days that I try to overextend myself for the sake of "proving myself" or "being normal" that it's okay to live within my limits. It's okay to listen to my body, before I end up passing out or falling down from my efforts. I push her wheelchair when we go out, and we share chronic illness life hacks that keep our worlds turning.
Life with chronic illness is better with another spoonie to handle it with. You know, one who knows the actual maximum amount of ibuprofen you can take without dying and that the words "I can't" are not an invitation for a challenge. Someone who knows that while your illness touches every part of your life, it isn't 100% of your life. It is beautiful to be understood, respected, and honored as a person living with chronic illness, and having a best friend that just gets it. No explantations or analogies needed.
Dear non-spoonies: we don't hate you. We know you mean well. In case no one has formally told you, let me be the first: the helpful internet articles about "cures" that can be found at the grocery store or local gym are not helpful, they may work for a few people here and there but it's exhausting to see them all the time. Chances are, if you're seeing it, we've already seen it at least a dozen times and tried it twice. Let our doctors be doctors, let yourself be our friend. Please don't talk about how "everything happens for a reason" or you "just know" we'll be better in no time. A better response when you don't know what to say is, "I don't know what to say, but I'm here and I care about you." Boom. Simple as that. Let us share what we're struggling with without accusing us of being negative, tell you our problems without you trying to identify a miracle cure, and ask for help without being shamed for how inconvenient our illness is for you. Trust me, we know it's no joy ride, we live with it every second of every day. Let us just be humans who love you but have some different life experiences, not a project or a problem. *end rant*


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I do. It's weird
Coffee is a devilish drug with a tendency to cultivate dependence and craft caffeinated chains between itself and the user. As I type this I'm maybe a few ounces (probably 30-50mg of caffeine) into a cup of coffee &, as often happens, I started crying in what totaled to a brief 10-second spurt. Playing on my mental radio was a sudden dialogue with a formless stranger about how beautiful my cats are, how grateful for them, etc. An image of myself much older came to mind; I was seeing an old picture of the cats and hadn't seen that old picture in some time and I was crying tears of gratitude.
This mental trip took place in less than 4-5 seconds, was profound, colorful, and detailed, and took me straight out of the room I was sitting in. There was a glowy feeling of being decades older and shown these gorgeous pictures of these gorgeous cats. It was less a thought process and more of a vision or fleeting headline on the newsreel of my frontal lobes.
It immediately passed and I felt funny for having had the experience yet again. Self aware, un-emotional, and nonreactive to what had just occurred. This type of thing occurs very often after coffee but it was quite some time before I realized that. I thought I was the type of person who had an early morning cry session, or a few chaotic ones (always of about 10-20 seconds maximum) but the link with caffeine became clear after a long period of daily journaling. Will post an excerpt soon but just wanted to leave this note here for myself later. With that said, I'm off to finish this coffee