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With the growing number of people in every business sector,
doing business requires creativity and ingenuity. The
entrepreneur that understands the importance of thinking
differently is the entrepreneur that sees their businesses
growing. However, too many business owners are relying on
the old ways of doing or packaging their products and services.
Whether retail or service oriented, old clich?s and techniques
no longer work.
A recent trip to Universal Mall in Warren, Michigan, provided some great examples without having to look too hard. One store with glass displays cases had a two-inch by six-inch black and white engraved sign on every case stating "Please Do Not Lean On Glass." Behind the counter was a series of handwritten signs behind the telling customers such topics as their $15 service charge on all refunds, the need for a sales receipt and period for getting a refund, and the policy that all refunds are given in the form of a store credit.
Across the hall was a store celebrating their grand opening. Amid the celebratory flags welcoming people to the new store, was a sign disallowing food and drink in the store. At the back of the small store under another grand opening sign was another sign providing the charge applied for all returned checks. The sign, printed as a lower amount, had been alter with a black marker to $25 per check. Another store owner was busy in his cell phone in an obvious personal phone call, did stop talking briefly to ask a waiting customer, "What do you want?"
Despite the message they thought they were giving, the consistent message was "Don't do business here". Think about the message at the first store. Is the owner telling us that he is customer focused, selling quality products, and standing behind what he sold? Absolutely not! He is telling every customer that he has had such poor quality merchandise that he must address the tremendous number of returns he experiences. And what about those signs, perhaps "For your safety, please do not lean on glass". Then there is the new store: Have they already had problems with spilled drinks, crumbs, and bad checks? In fact, they have already had to change the returned check fee. Their signs, which are nothing more than disastrous clich?s of unsuccessful past businesses are focused on the business owner, not the customer. These signs turn away business instead of building it.
Now let's talk about other entrepreneurs. Although networking still is the number one way to build business, traditional networking is proven to be discouraging to many entrepreneurs. Citing few or poor-quality referrals, many are looking for other ways of building business. In reality, referral groups are filled with entrepreneurs that know one or two people in most of the fields represented by others in their group. The referrals will always go to those with whom they have the closest relationship. Many have found groups like Max Impact's Catapult? (http://www.getmaximpact.com) or The President's Club offered through RHL Associates in Southfield (http://www.salesgohigher.com) to provide much better results. Some are also learning how to build their own groups of professionals that they form with complimentary goods and services providers. These individuals see their customer base growing as they are able to provide a more complete answer to the problems or pains of the customer. They are breaking with the "clich?s" of old networking techniques and launching cutting edge relationships.
Leadership at all levels requires superior customer service. Leaders look at how they can meet their customer's needs by finding new ways to recruit them, making them feel appreciated and wanted, and building a long relationship that continually looks at creative ways to address needs on an ongoing basis.
Rick Weaver is President of Max Impact, a national leadership and organization development company based in Rochester Hills, Michigan. Rick is an accomplished business executive with experience in retail, market analysis, supply chain and project management, team building, and process improvement. He has worked with hundreds of companies to improve sales, processes, and bottom-line results. MaxImpact offers leadership and organizational development services along with employee assessments and background checks. Contact Rick at 248-802-6138 or via email, email@example.com. MaxImpact is on the web at http://www.getmaximpact.com.


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Mischo-Kelling, Maria, Wieser, Heike, Cavada, Luisa, Lochner, Lukas, Vittadello, Fabio, Fink, Verena and Reeves, Scott (2015) The state of interprofessional collaboration in Northern Italy : a mixed methods study. Journal of Interprofessional Care, 29(1), pp. 79-81. ISSN (print) 1356-1820Full text not available from this archive.
Health care systems are facing continual reorganizations in response to scientific and technological innovations as well as financial constraints. Simultaneously the rising prevalence of chronic diseases call for a kind of health care organization in which interprofessional collaboration (IPC) functions on a high level. This article describes a research project that aims to generate an empirical account of the current state of IPC in the South Tyrolean Health Trust, located in a bilingual region in northern Italy. The study will employ a sequential mixed methods' design. A survey will be followed by individual and focus group interviews. An innovative aspect of the study is that it will include participants from six different health professions (dieticians, nurses, occupational therapists, physicians, physiotherapists, and speech therapists). Qualitative data analysis will draw on the negotiated order/structural ordering approach and on the social world/arena perspective. The results are expected to generate specific recommendations to improve IPC in the South Tyrolean Health Trust and inform further research.
|Item Type:
|Research Area:
|Health services research
|Faculty, School or Research Centre:
|Faculty of Health, Social Care and Education (until 2017)
|Related URLs:
|Depositing User:
|Scott Reeves
|Date Deposited:
|23 Jan 2017 14:04
|Last Modified:
|23 Jan 2017 14:04
Actions (Repository Editors)
|Item Control Page

subset: commoncrawl


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A collection of six corporate business card templates with blue designs and black lettering on white.
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PDF PATTERN for Knitting a Shawl with a Harp Motif
Item: p9221
PDF Download Information
This product is a download, and will not be shipped to you. After you check out, you will receive an email thanking you for your order from firstname.lastname@example.com with the link(s) that will take you to your download(s). This e-mail will be sent to the "Ship To" email address that you specify during checkout, so be sure to input the correct "Ship To" e-mail address. Please add email@example.com to your approved e-mail list. If you do not receive an e-mail within a few minutes after you place your order, please check your spam folder.
Please scroll to the bottom of the email to see the links to download. You can access your downloads by clicking here and entering your order number, email address, and billing zip code.
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If you have a problem with your download, please contact us at firstname.lastname@example.com for assistance. Please note that downloads are not "returnable."
This product is a PDF download of the pattern for knitting a shawl. We do not sell the actual finished shawl.
"Octavia's Garlands" is Caroline Steinford's unique and customizable pattern for knitting a lace shawl. It is sold as a PDF download, so you can print the pattern directly from your computer. Caroline's inspiration for this design was her Triplett Celtic II harp! Each end of the shawl features a large Celtic harp and a staff of musical notes. The rest of the shawl is filled with a beautiful leaf motif. The finished size of the shawl is 17.5" x 71".
A fun aspect of this pattern is that it includes about 4 bars of music: 2 bars on each end of the shawl. You can choose from 7 song choices: Scales, Brahms' Lullaby, Danny Boy, Flower Duet from Lakmé, Ode to Joy, Road to Lisdoonvarna and the ever-popular Twinkle, Twinkle. In addition, Caroline also gives instructions on how to incorporate your own favorite song into the pattern!
The pattern is a 20-page PDF which includes the following:
Instructions and Color Photos
Leaf Lace Chart and Right and Left Facing Harp charts.
Music Charts for Blank Staff and A and B parts for Scales, Brahms' Lullaby, Danny Boy, Flower Duet from Lakmé, Ode to Joy, Road to Lisdoonvarna and Twinkle, Twinkle.
You don't need to print all 20 pages for your project. Each shawl only needs the following 5 pages: Instructions, Left-facing harp, Right-facing harp, and parts A & B of your chosen song. Lace patterns are provided in charted form only.
The shawl is worked in two halves which are grafted in the center. Music charts include approximately the first 4 bars of each tune. (Please note that some minor musical liberties may have been taken for ease of knitting.) The tune on the blue shawl shown is the Flower Duet from Lakmé, The tune on the silver/white shawl is every harpist's first, Twinkle, Twinkle.
The shawl uses two skeins of Knit Picks Gloss Lace (70% Merino, 30% Silk) - 440 yd each (shown in colorways "Aegean" and "Sterling) or approx. 880 yards of laceweight yarn.
Caroline's Octavia's Arm Warmers coordinate nicely with this beautiful shawl.


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crystal earrings
silver jewellery
stoneware pendants
priestess range
genesis range
mayan range
Leaf Frames
Crystal Frames
Genesis Frames
"Heart Chakra Priestess"
The heart chakra, or 4th chakra relates to love, compassion, unconditional acceptance, universal consciousness and emotional balance. Love heals all.
Her crown and dress are encrusted with crystals traditionally associated with the heart chakra:
Rose Quartz, Green Aventurine, Green Fluorite and Clear Quartz
Made from stoneware clay, this high fired sculpture comes with a detachable stand made from tasmanian oak and marine grade stainless rod. She stands 57cm tall (including the base) with a max depth of 12cm
Shipping Australia wide $20
Copyright © 2020 new earth art. All rights reserved.


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Images taken by Mike Hitchen from in and around Sydney, Australia. Over 1,000 images to enjoy.
An, "As I see it" snap of a local TV transmitter!
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Why Buy From Toyota of Santa Barbara
Why Buy From Toyota of Santa Barbara, CA
When you come to our Toyota dealership in Goleta, CA, you'll be greeted by a team of professionals that will work to help you throughout the entire car-buying process. Our sales team has more than money on their mind; Toyota of Santa Barbara has a non-commission sales approach, allowing our team to focus more on you and your needs instead of worrying about making a sale. Our expert Toyota finance, service and parts teams work together with one goal in mind as well -- providing you with an excellent experience!
Toyota of Santa Barbara makes the local community a top priority. We are dedicated to providing you with exemplary service, and hope that you'll come to us again and again for a new Toyota. Our kind sales team will help you find the vehicle you need, and then the incredibly knowledgeable Toyota finance team will help you decide whether to buy or lease your Toyota.
Leasing a new Toyota has never been easier thanks to our no-money-down lease offers. You can sign and drive a new Toyota today without needing to make a down payment or pay a security deposit. Many of our Toyota models are eligible for this sign and drive offer, including the new Toyota Yaris, Toyota Prius and Camry. After you've picked out the perfect vehicle we'll make sure it has a full tank of gas so your adventures can go uninterrupted after you sign the lease. Plus, you can save on routine maintenance throughout the life of your lease with us.
We offer plenty of coupons and offers on tires, wiper blades, brake pad repairs, oil changes and even more, so be sure to check out our specials online! We'll work with you to service your vehicle and make sure it's in top condition during every checkup. Whether you're interested in buying a new sedan like the Toyota Camry or Corolla, a hybrid like the Toyota Prius or an SUV like the Toyota RAV4 or Highlander, you'll find the perfect vehicle at our dealership in Goleta, CA. Be sure to stop by and experience for yourself why you should buy from Toyota of Santa Barbara!
Toyota Dominates The List Of Cars Americans Keep For 15 Years Or More
US-based classified site iSeeCars.com has published its popular "list of cars people are likely to keep for 15 years" in America for the year 2019, and as expected, the list is predominantly Toyota models.
iSeeCars did some analysis on over 750,000 cars from the 1981-2003 model years sold in 2018 in the US to determine which cars are most likely to be kept for at least 15 years.
Out of the top 15 cars in the list, 10 are Toyotas.
The list is as shown below:
Earning the top spot is the Toyota Highlander midsize SUV, with 18.5 percent of original owners keeping the vehicle for 15 years or more, two and a half times the average for all vehicles. Three additional Toyota SUVs make the list including the sixth-ranked Sequoia, the eleventh-ranked RAV4, and the fourteenth-ranked 4Runner. "These Toyota SUVs all have above-average reliability ratings, which likely contributes to why their owners choose to hold onto them," said Ly.
The second-ranked Toyota Prius is the only hybrid on the list. "Because of the added upfront cost of hybrid vehicles, owners have the incentive to keep their cars for longer to accrue fuel savings to offset the initial expense," Ly noted. "The oldest hybrid vehicle to remain in continuous production, the Prius' appearance on the list helps dispel concerns about battery durability and shows that Toyota's quality and reliability standards extend beyond its conventional fuel vehicles."
Also making the list are two Toyota pickup trucks: the fifth-ranked Tundra and the seventh-ranked Tacoma. "The Tundra has frequently been named as the 'Most Dependable Large Pickup' according to JD Power, and the Tacoma has consistently been the best-selling midsize pickup truck," said Ly. "The fact that their owners don't want to give their trucks up speaks to the dependability of Toyota pickups."


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Movies and TV
Miley Cyrus in "Black Mirror" as a Mind-Controlled Pop Star: It's Not Fiction
In the Black Mirror episode "Rachel, Jack and Ashley Too", Miley Cyrus plays the role of a mind-controlled pop star with a fake persona, who is tightly controlled and medicated by ruthless handlers. None of this is "science fiction".
Warning: Massive spoilers ahead!
Since 2011, the Netflix series Black Mirror has been creeping out millions of viewers about the perverse effects of technology. While the series is considered to be "science fiction", its episodes are nevertheless based on real-life trends and products that are already part of society today. The Black Mirror secret: To vividly demonstrate how we're one misstep away from an Orwellian nightmare.
The fifth season of the series took things to a slightly different direction: It included a somewhat unusual episode, which adopted a somewhat different tone and featured a somewhat unexpected star: Miley Cyrus.
In the episode titled Rachel, Jack and Ashley Too, Miley plays the role of Ashley O, a pop star who is extremely popular with young people. But then, we discover that Ashley O is actually a mind-controlled slave with a fake persona who is tightly controlled by a team of ruthless handlers who keep her under constant heavy medication. If you've read other articles on this site, you know that none of this is fiction. Several pop stars actually live this way. Including Miley Cyrus who has been a pawn of the entertainment industry since a very young age.
From a child actress in the Disney series Hannah Montana, Miley turned into a hypersexualized pop star when she began her solo career. There are several articles on VC that explain exactly how Miley has been used by the industry to push agendas. The fact that she plays this exact role is an episode of Black Mirror is … creepy. Especially when considering some events in Miley's own past.
Although Black Mirror depicts a sanitized and romanticized version of mind control, several basic elements are there. Here's a look at the episode.
Mind-Controlled Pop Star
At the beginning of the episode, Ashley O is presented as a pop star with an "empowerment vibe" who constantly talks about the importance of controlling one's own destiny. Ironically, not unlike most pop stars out there, she is not "empowered" and she has absolutely no control over her own destiny.
Indeed, her entire life and career are controlled by her aunt Catherine who is actually her MK handler. While she acts like a warm, caring mother-figure, Catherine always makes sure that Ashley is obedient and productive through heavy medication
While, on camera, Ashley is all fun and smiles, we quickly realize that she is basically a prisoner of her house and her pop star persona.
When Catherine hears Ashley singing about being an "animal in a cage" (an apt way of describing an MK slave), she asks her if she's taking her meds.
In past articles, we've seen how controlled pop stars sometimes attempted to break out of their persona to write songs honest songs describing what they're going through. For example, Kesha's song Dancing With the Devil, which was written while she was under the control of the producer Dr. Luke, talks about how she "sold her soul" and that "there's no turning back". Unspringsingly enough, the song was never released.
In a meeting with Ashley's "doctor", Catherine worries about her niece writing "obtuse BS that nobody will buy". The conclusion: Her meds need to be changed.
After discovering that Ashley wanted more control over her life and career, Catherine did what any caring aunt would do: She drugged her enough to put her in a coma.
A similar situation actually happened to Miley Cyrus in 2014:
Even stranger: Miley filmed a disturbing music video WHILE she was hospitalized.
Is Black Mirror insinuating that Miley's 2014 "allergic reaction" was, in fact, something else&
The scenes above also recall the real-life situation of Britney Spears. As explained in my article about the Free Britney movement, Britney was forcibly detained in a mental health facility after she refused to take her meds. The story was first covered up by her handlers who claimed that she was "taking time off due to her father's poor health".
Even while hospitalized, Ashley O is under tight control.
While Ashley is in a coma, her aunt launches Ashley Eternal, a holographic version of the singer, complete with a fully synthesized voice.
This scene is also not science fiction. It actually started years ago.
Fortunately for Ashley O, she snapped out of her coma and was able to free herself from her handlers' control. Some critics did not approve of the "happy ending" of this episode because it did not fit the usually bleak outlook of the Black Mirror series.
But was the ending truly "happy"?
The Ending
When Ashley got out of her drug-induced coma, the episode quickly turned a Hannah Montana episode, complete with Miley Cyrus joking around with a robotic AI version of herself. Then she gets involved in a ridiculous police chase which magically ends right in front of Catherine who was still presenting Ashley Eternal to a crowd of people.
What does this mean? Usually, when a character breaks the fourth wall, it is to convey a specific message.
During the end credits, we see that Ashley's career took a new direction.
Judging by the scene above, Ashley appears to be finally performing the music she loves. To many, that's a "happy ending" that breaks with the Black Mirror tradition.
However, there are some details that need pointing out. First, the song she performs is a cover of Nine Inch Nail's Head Like a Hole. Her hit single heard at the beginning of the episode was also Head Like a Hole. The only difference: This new version is pop-rock instead of electro-pop. Did her life actually take a new direction? Or was she simply rebranded?
Considering these facts, one can ask: Did Catherine say "F*ck it" because she decided to let Ashley go? Or did she say "F*ck it", I will rebrand her with a new edgy persona (while keeping control of her)?
Taking things further, considering the outlandish ending of the episode, one can ask: Did Ashley O actually dream all of this? Is she still in a coma?
In Conclusion
While it is considered to be "science fiction", Black Mirror gained an avid viewership due to its "wow, that could happen" factor. The episode Rachel, Jack and Ashley Too is no exception. As seen above, the episode depicted Miley Cyrus – an actual mind-controlled pop star – as a … mind-controlled pop star. While actual trauma-based mind control is widely different from what is depicted in Black Mirror, the basic concept of a pop star slave is there, effectively bringing this "conspiracy theory" to the masses.
With that being said, is Black Mirror attempting to expose the truth to the masses or is it normalizing it through predictive programming? The same can be asked about the entire series: Is it warning viewers about the dangers of technology or is it preparing them to what's to come?
One thing is for sure, everything produced by Netflix is fully in line with the elite's agenda. For this episode, they've used their favorite pawn to act out her own slavery for "entertainment".
P.S. If you appreciated this article, please consider showing your support through a small monthly donation on Patreon. If you prefer, you can also make a one-time donation here. Thank you.
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If you accept the feminism, trans, gay and every other agenda that they are currently pushing down our throats you are just as mind controlled as Miley playing Ashley. Not only that, but they didn't even need to drug you into a coma. What's your excuse? Don't give in to social pressure from NPCs and soulless creatures.
Yeah, don't let anyone else's right to exist and express themselves get in the way of your beliefs and cultural programming.
Not to sure Oracle but seems like your the one whos "culturally programmed "
And you are religiously programmed by devoted friend
Trans and gay people have always existed. It's never been viewed as normal though. Why? Because it isn't. Someone who would cut off his dick to "become" a woman isn't in their right mind, and this shouldn't be made normal. What has been one to boys like TLC's Jazz is beyond tragic. He was used and abused just like Cyrus. Back in the days Transsexuals has to be on the down low, now it is shoved in everyone's face and we are told it's actually the straight people who are wrong. Why be on the down low if something is natural and right? It was hidden before because it's NOT normal behavior of a mentally stable person. The Mentally ill were kept out of society before; now they're unleaded on us. Anyway, it isn't normal to think you have the right to call yourself a woman just because some liberal nutcases argue that anyone can become female. It isn't ok for women's sports to be taken from us so men can perform instead of us and take away our medals and scholarships. Men shouldn't be allowed in women's bathrooms, and women shouldn't be allowed in men's bathrooms. Someone has to… Read more »
Being gay is normal. Get over it. Stop whining. Sheesh.
Its definitely NOT normal or God would make us all gay. You're gay though, we get it. Repent before its too late!
You don't have idea what's on god's mind if exist…
Well said Vixy
No-one says, don't be gay. People just argue that it is obvious it's not the norm. What you do is on you….but stop trying to make everyone gay or trans just because it will make you feel better about your abnormality.
I take a step further, we would not have children and nations of people if it weren't for the natural order of men and women being a union which produces a child/children. LGBT community need to get a grip; simply because we have more pressing matters at hand such as child pedophilia etc.
So this page includes gay bashing? LOL. And they want me to make a donation…I thought this page is to wake people up about agendas, but you people must really believe in a "gay agenda" too. Animals even are involved in homosexual activities…are the animals suffering from mental illness as well?
Yes it's because this site is full of religious nutjobs. What they don't seem to realise is that religion is another form of brainwashing.
The brainwashed are the ones who think Christians are brainwashed
lol, this irony is hilarious, they obviously never heard of jordan maxwell, what was it? The son is the sun? 😉
I don't suppose you watched the channel 4 documentary about that? Think it was called My Gay Dog and other animals- it was fascinating. There's a lot of nutcases on this site that ought to watch it!
When the F*** do non-human animals get their own rights!! They are tortured, caged, experimented on, slaughtered en masse! So be gay or not who the F*** cares!
If you believe in god then why is it so hard to imagine that he made gay and straight people? Religious people are so ridiculous! You've convinced yourself there's a supernatural being living in the sky who gives a s--t about you, so it's not much of a leap to think he "made" gay people too….I despair of idiots like you
Ok you write anything else, I will be your worst nightmare.
If your having sex without the intent of reproducing, it doesn't matter if its a married man and women, you are fulfilling a lust of the flesh. Adam and Eve never ate fruit from a tree. Its was the sex act that was taught to Eve by the serpent. People have no idea the purity and the creative power of s---n and how the Source of all creation views this substance. Ancient muslims and jews understood this. Spilling seed without intent of reproduction is a trangression that is on par with murder. Creation didn't fall when Eve send but when Adam emitted his seed he not only lost His immortality but also caused all creation to fall because he had dominion over it. For all you pagans who are going to come at me with these demonic teachings from the "church" that God invented sex so people can enjoy themselves just save it. Our views and understanding of what sex is comes from the pagan teachings of the cults of Moloch. There is coming a time here very shortly on earth where what people consider demons and works of demons are really works of saints and angels.
That's NOT what the Holy Bible says. Someone evil has fed you a load of lies and you swallowed the deception.
Open the Holy Bible (KJV) And read the truth.
P.S. BTW I don't engage in debates or arguments.
Have you heard KJ was a Magic-esoteric-expert? Bible is a device; it has nothing to do with spirituality or god…
I heard this; however, I heard it was the person who translated the KJV for King James- not King James himself.
I thought the Song of Solomon extolled the pleasures of intimate relations (within a marriage relationship, of course). As a Christian, I never thought that enjoying sex in the right context was a sin or a problem.
I believe that God created sexual pleasure, within a marriage, so that people would procreate. Sex was not created as an end in itself.
What the f--k???
Warrior Monk is Aids normal too? If it was, then everyone would have it and it wouldn't kill you.
The sexual act that homos/sodomites (not gays) engage in is definitely not normal. It is repulsive and unclean for obvious reasons. These people suffer from drug addiction, mental illness, horrific disease. They also have a 10-15 year shorter life span and very high suicide rates. Not because they are not accepted, but because they are living an unclean and filthy lifestyle.
You're a filthy excuse for a human being, please don't ever breed- the thought of you passing these vile opinions into a new generation sickens me. Urgh, shame on you
Oh just zip it. So sick of judgmental SJW's outlook on morality. The alphabet people went too far when they came after the children. Now, they not only want more rights, they want to get to the children. Look at them in libraries and schools. Look at them in the entertainment industry. They can't even act properly in gay parades. This past gay month was hard to get thru for everyone else. We get this stuff forced on us, and now we are full of it, and sick of them all. If you need external validation that much, it is a sign that you are doing something wrong.
ok but pleases explain to us why it is pleasurable for males to be anally penetrated, cause i just dont get why a god would create that?
Spidermonk is cancer normal too? If it was everyone would have it and it wouldn't kill you.
The broken mental gymnastics you people attempt to perform to justify your abuse of those who have done nothing to you, but fight for their right to exist and be free of violence and abuse shows who really suffers from mental illness and destructive programming. Fortunately, western society is finally leaving you in the minority, to wallow in the blind ignorance of hate without its blessing. Not even Jesus sides with these so-called christians who are the most virulent. Judge not, he instructs, love, he teaches, but they aren't listening. They know better than him. Their arrogance and hate is antichrist as they try to extend hell on earth to those they could just leave alone and to God.
Again, the alphabet people went too far. They added too many letters, and now they have to take a back seat and shut up. They had their month long celebration of BS. They had their library readings and their 98 different genders. They want us to speak a certain way and feel a certain way. Truth is, most people are disgusted by the visualization of anything that those engaged in death cult behavior think is sexy. Keep it private. We don't want to watch.
The Bible says that God loves the sinner, but hates the sin. The Scriptures are very clear on what God says is sin. Please read the Gospels and you will see.
LOL!!!! If being gay were "normal"…they would be at the LEAST…50% of humanity. Instead, they are 2% of the population. Trans people are 0.3%….numbers dont lie and those numbers mean its NOT NORMAL.
That number is based off openly gay ppl. Doesnt niclude all the closet down low married men or men with girlfriends that do it behind their backs. Most of my f---s and boyfriends have been "str8 dudes" so ur a fool
Thank you Anonymous for being right.
You have a right to be left alone to live your life as you wish, without persecution. Individual rights must be viewed as sacrosanct.
But that is miles away from "Being gay is normal". If being gay was
normal, the human race would soon be extinct.
Heterosexuality must remain the norm, otherwise even homosexuals would cease to exist. Homosexuals can only come into existence as the result of sex between men and women.
The whole LGBTXYZ movement is nonsense on stilts.
Couldn't have said it better myself Jade
Well said
WTF is "normal" and in whose world are we referring?? Our parents? TV? Church, State, government..?
Let's get real, our own fkng government is trying to pick us off one by one. who gives a shyte about rainbow socks and tutus when we're being systematically destroyed?
THAT is what "normal" is; everything else is just fluff (no pun)^
"Oracle of Nonsense"
I guess you deserve some credit for truth in advertising.
Lol yeah blame human slavery on gay people. Super smart
No blame it on pedos.
Pedos been running the world…where have you been?
Exactly you know those folk that like your innocent kids and want to destroy their innocence and capitalize on it???
Oh yes, those folks that their mouths drool at the sight of your 5 or 8 year old….SICK and perverted beyond reprieve. They are who run the world….wake-up. Please or at least stop posting up pics of your kids on social media for the pervs to drool at! Don't make it easy for them!
Meaningless sex, as exercise and without love is death cult behavior. That behavior has been normalized bc it is the behavior of the majority of those who now identify themselves as "gay". It spread to the rest of the population, and now it has been normalized to have meaningless sex as exercise, in the general population. That type of worthless human endeavor has made sex slaves out of those who buy into it This has nothing to do with religion, it is just a fact of life. Social engineering uses the gay agenda to normalize this behavior and many are slaves to it. In point of fact, today, there are more slaves than ever before in history. Take a look at Epstein's Pedo Island and it's tunnels and it's ritual sexual abuse of sex slaves and children. The ones who can not be used are either ritually murdered, or sold as organs and parts.
But it is exactly people who think and talk like you who push the LGBTQ people away from God. Instead of a word of love which was what Jesus always did, you judge and spread hatred. Is Jesus proud of your behaviour? If a sin is a sin, and all sins are equal, Im sure your sin isn't exclusively smaller… just yours… or is it? If God is fair he will judge you too, remember that. Be kind and love!!!
I don't know about the exactly Biblical view on LGBTQ, especially in today's evolving times, but I do feel strongly that we should leave our judgment of others out of it as much as possible and leave it up to God. Showing love to each other is the thing to strive for, and the highest imperative; hating others because they may be LGBTQ is not Christian
Thank you, you seem to be a reasonable, smart (Christian) person. Much love to you!
The Bible teaches us all not to mingle or encourage the LGBT community, else we are condoning their behavior. So it's not as simple as to say, love and let be. We have to state our true position but are not obligated to follow you or even be a by-stander. Sorry, but you cannot change the word of God to suit your circumstances.
LOL what?… MOST of the religious people only accept the "God's words" that suits them. In the bible there is also rape, incest, genocide and and and…. As far as I know, Jesus only taught LOVE, nobody is in the position to judge others. What you do instead? "Not as simple as love and let be". WHY THE F NOT? LOVE is the only thing that can make us better. Who is changing the words to suit their own circumstances here? You love only the ones you know, Jesus loved even his enemies, you think his example was bad then?
This is a commmon mistake people think we are hating them but we aren't we just don't like the agenda to be celebrated or shoved down our children's throats. We are all sinners in different ways, yes but it shouldn't be celebrated.
Just keep it private. We don't want to watch, and we do not have to think it is great. It is your private business. Don't expect external validation. If you think it's so great, don't expect us to celebrate it. Also, you are not God and have no idea what love is. Nobody is hating you, and you are no victim. Just keep it away from the children. Let them have a childhood free of the agenda.
People are sick to death of having the LGBT community shove their issues down our throats! There are many issues like starvation and disease/famine plaguing countries and people….sorry; get your priorities in order!
People just want to have a balanced life, with balanced debate about various issues….not just one which does not even need to be a public debate!
What you do in private is just that; private.
This is…and the responses…the fact of the matter is white cis straight people….your culture and life wouldn't even exist without LGBTQIA+ people and people of color. You then decided to create a bunch of laws that target us, in an attempt to oppress that fact. You created a cultural narrative in that image and now it's being thrown away. AND IF YOU FEEL THREATENED BY THAT…if you as a white cis male Christian feel threatened and discriminated against, well you're getting a taste of what has been done to us for SO LONG, which gives you (nor any oppressed minority) the right to turn around and attempt to oppress anyone else for who they are. And one last thing, Romans 13:1-2 says: "Obey the government, for God is the One who has put it there. There is no government anywhere that God has not placed in power. So those who refuse to obey the law of the land are refusing to obey God, and punishment will follow." If so many politicians who run this countries government have been advancing LGBTQIA+ rights, allowing people to marry, and use the bathroom, well then it's clearly God's plan. So get over it. You… Read more »
I'm not religious but I think you're gross and your lifestyle is disgusting. And the proof is in the pudding, so to speak. Like another commenter said, you have a massively shorter lifespan than normal people, you get diseases due to your hedonistic and depraved lifestyle, and you're all mentally ill and you know it. That's not the fault of normal people and we owe you nothing at all. And you pushing your nasty deviance onto children will be the final straw for many people.
I hope God does exist and he smites all of you nasty freaks.
If the god you believe has so much compassion like you do…. I pass…lol
You are disgusting, and all the hate you spew must surely be on your mind constantly. What a pitiful way to live. This site really is a magnet for your sort isn't it? Your family must be so proud, personally I'd be wishing I'd drowned you at birth
BRUUUUU no one is saying you cant get married or use a bathroom. THESE RIGHTS ARE ALREADY IN PLACE IN THIS COUNTRY.
They want MORE rights than anyone else. They want the right to read to children in drag in libraries. They want the right to teach children how to have gay sex, in school. They want the right to tell you what pronouns to use, and the right to mind control you. They want the right to replace you with someone who will work the agenda. They want the right to take over the power at all levels. They want the right to dictate to you, what you have to think. They want the right to wear dildoes in public.
The mistake in thinking in the LGBTQ movement is the assumption that everyone who is not LGBTQ spends all their life energy hating those who are. Wrong. To be clear, My orientation has not always been on the straight, and the LGBTQ movement and agenda does not, nor has ever represented me. Nor have I ever taken identity or value from orientation. I am far more than any fleshly desire, no matter where those desires fall on the orientation spectrum. And my orientation and what I have done or not done behind closed doors at any time is no one else's business, nor should it be. The fact that the LGBTQ movement in general tries to force approval of its community speaks more to the mental health issues of those demanding acceptance of what should be private anyway. It's the obnoxious ever present PDA and hyper-sexualization of freaking everything nowadays that turns people off. It's the rotten attitudes and public shamelessness that is so offensive to those on the "outside". And it's so often the personality disorders that are so offensive, not the orientation. Further to those thoughts, Any violent crime is a hate crime. LGTBQ folks don't have an… Read more »
Well said Angela! Hear Hear!
That is the sanest response I have ever read. Thank you!
Some of us are genuinely trying to keep up with you lingo alone!
What is it now,LGBTQIA?????? HUH????
You lost me after T, so what does Q, I and A stand for, please???
You all have made life so damn complicated! That's the truth of this mess!
Not so long ago, things were easy and actually made sense….people were simply male and female. We have always had lesbian and gay folks, this was always tolerated….even understood by some. But NOW< <<< << we have to keep up with, Lesbian, Gay, Bi-Sexual, Transgender, and as I stated before don't know the remainder of the letters….and we also have people who are trying (some successful) to become part animals….WTF!? So you're not satisfied being a HUMAN. Now you want to be a fricking cat!
WHAT! ANIMALS! Oh my lord.
Inter-sex and asexual
More agenda BS. SJWs really make me sick. Not only do they insist that we tolerate their alphabet additions, but they also want to replace white people. In the end, you will miss us, when we leave and you end up with nothing of value. Enjoy your Third World country. Be careful though, you got some people that are not going to assimilate too well.
what the heck do all those letters even mean? HBTQRPLS? It's kind of ridiculous.
I don't believe that your interpretation of Romans is correct. I will have to investigate this further. The Gospels, as I said, are very clear on what is considered sin. Two examples are being effeminate and "unnatural attraction", this includes women also.
Outstandingly acute comment. Bravo. You really hit the nail on the head. Thank you. Peace be with you.
Non playable characters??
no one is born gay
That's so true Anonymous.
Unbelievable you would call people souless because they reject religious programming and nuttery.
VC didn't even touch on several JARRING details: When it was discovered that Ashley O was hoarding her pills, her aunt tricks her into thinking she gave the private chefs the night off so they could have a nice dinner together "like the good old days".. the two end up arguing about Ashley's wishes to pursue more meaningful artistic expression again. The aunt reveals she knows she hasn't been taking her medication. She says to her something to the effect of: I looked into what would happen if these were all taken at once. You wouldn't die. But you would be left in a vegetative state, completely out of control of your own functions and never to be useful to anyone again. But don't worry, your career will be intact as it ever was. The music they extract from her brainwaves while in the coma, are displayed for the sound technicians. It's a tortured rendition of the song they end up using. A gross, POP rendition (actually, parody) of the angst and pain she's truly feeling. VC also didn't mention that the Ashley Too (AI bot) becomes triggered by news on the television of Ashley O's coma, essentially waking up… Read more »
Good catches !!!
It's a good article but A LOT left out!
No need to put the spoiler alert for me. I wouldn't watch Miley Cirus do anything, and I don't fill my mind with the crap on TV or movies. Instead of always just telling people how bad all this stuff is, VC needs to start advising people to free themselves from the entertainment industry, and quit watching this filth.
ok fine but then there would literally be no point in this website, LOL
That would be awesome, but it will never happen, unfortunately.
..was just thinking that, Warrior LOL
He tells people it's wrong that way they can stop watching of their own free will. And if they start consuming that garbage at least they know what they're feeding themselves.
How often does vc ask you or us to watch the drivel ourselves? Count for me please.
Miley Cyrus has always struck me as super tightly controlled…. pray for her.
Her f-----g dad literally sold her to Disney as a child. It's despicable and he's gonna burn in hell for it
This is a classical trick the controllers game us with: they put the truth into science "fiction" shows, so that whenever future information IS revealed about, in this case, trauma-based mind control behind musical personalities, people can say "This reminds me of that Black Mirror episode…" and reaffirm the truth as "fiction" and go about their day.
Desensitization 101
Excellent..They are required to tell us. Then upon fulfillment of that, they then say it is a joke, or as you so aptly point out SciFi
Predictive programming on-the-dot.
They will overplay their hand though. It's becoming too blatant to ignore for many.
That's really too bad. I used to really enjoy this show and – perhaps being a bit naive – also appreciated it for revealing some scary truths or potential places humanity could go. There was always a complicated message, always revealing a sort of a double edged sword. (Anyone remember the very first episode with the Prime Minister and the pig?) Always used good but smaller actors and actresses (at least for a lot of Americans)… an occasional John Hamm.
Inviting Miley Cyrus on doesn't even feel right. Doesn't feel like it would be something to expect at all.
That pic of Miley being in a hospital bed, back in 2014 – her eye is covered by an OCTOPUS, which is even more suggestive.
-The New Age Religion Revealed-
Why do you think it's called the "all seeing eye"? That's what the most high god is, the all knowing and all seeing, they are playing god while hiding in plain sight at same time. Freemasons were always rooted in the occult since they were formed. Freemasons 3rd eye is basically they believe they're awakening a side of a person represented by "I AM", where you are the master of reality & such because your "3rd eye" is activated, that's why you see all the sellouts claiming "I AM". "I AM" putting the Ego at the center of existence. The new age religion is turning man into god, by making you believe the universe is in control of everything, & you have the "vibes" inside you to create reality. Trying to replace that God is Control of everything. A lot sellouts always preaching about God being in control, while at the same time promoting the universe is in Control, trying to put in on the same level as God, such as posting 11:11 & captioning "My God" "control my destiny". Make sure to awaken others every time you see it, Instagram, youtube etc
Was Christ traumatized with torns and on a cross?
Love is pain,pain is pleasure!Love is pain,pain is pleasure!Love is pain,pain is pleasure!
Was Christ MK victim?
Again Christ was murdered when he was 33!
Christ was mason connected with the other side?
Was Pontius Pilate the biggest murderer in a history of mankind?
Is Christ just another simbol for MK?
Was Christ traumatized with torns and cross?
Was Christ sacrificed as a virgin?
A male child of perfect innocence and high intelligence is the most satisfactory and suitable victim.-Aleister Crowley
Quite an interesting theory…. WAS Christ, in fact, a virgin? Only Mary Magdelene knows for sure!
If you are advocating Crowley's blasphemy on this site you should know you aren't welcome here.
Jus sayin'
LOL bruh u do realize that Crowley literally is behind 90 percent of the Illumianti bullshit. F--k outta here with all that
Is Ashley O connected to the Olsen twins as well? Mary Kate and Ashley, duality…
whoaa o_o
Yes. Good spot. And Miley Cyrus (Sirius) is an inverted twin too, like the Olsens (that's why the duality of Hannah Montana/Miley Stewart. It's thought that she was born the boy and Justin Bieber is his twin sister.
WHAT?!! lol
Hm, maybe I should play all Pink Floyd albums backward to find the answer to this.
those olsen twins are a sad case. mary kate looks like a helpless teenage prisoner in photos with that corpulent french banker she's married/enslaved to
Olsen twins now look like heroin addicts…they look at least 100 years old.
What did they do to their souls????
For one: start doping them up, before they gain knowledge about the industry. Like with sugars in processed food for our 'regular' babies.
They're boys.
And of course the mice in the episode could be a "nod" to Disney!
Believe it or not but this is a reflection of what is going on in society as we speak. Right now more teens and pre teens smoke more weed then cigarettes. Most people 20 years ago even if they were smoking the best stuff around it has nothing compared to the stuff nowadays. Kids are starting on more potent strains at earlier ages then ever before and have much more access to it now because of legalization in many states. Now it aint got to be smuggled across the border it grown right here in the good old USA. You know the government is getting theirs. Making money off on the legal front and the money they bring in from crime. Dumbing down the children for their evil agenda. Just like in vietnam when our on government tested the early experiments with weed on our own soldiers, and they saw it make you weak and pathetic. Research marijuana effects on a males testosterone and you will under stand why the modern man literally has no balls and we've turned over our dominion of this planet and allowed doctrines of demons to be planted in the minds of our fragile seeds.… Read more »
Soy is doing more damage to men than weed, don't be ridiculous
Actually not.
Sorry bro, but I worry more about the effects of drinking alcohol and taking pills such a mollys and such…alcohol has ruined so many lives and is literally a gate-way drug, which is perfectly legal.
We need better education for our kids. They know nothing.
Jup Alcohole is one of the Worst drugs. Think a second of the effect of Alcohol. It's has a disinhibiting effect.
And who would Profite of this ?
Second, as an example LSD.
Most People don't know the effect but think it's evil and corrupt our mind because it's illegal. If you look at the history of the
prohibition of LSD you should think of the 60s and the Vietnam War. LSD can help you to spiritually grow but with all substance the dose make it poisoning. It was used in MKULTRA but they didn't get the effect they want. Quite the opposit.
Please research cannabis and the numerous benefits before condemning it. I know countless people who have benefitted from CBD, hemp, cannabis… including myself. This has nothing to do with a healing medicinal plant. Please wake up, if you believe cannabis is the issue here. ThanQ and bless us all❤
I read somewhere that Miley said it was based on her own experience and that it would make a lot of people mad.
I liked this one more than the other episodes.
Miley Cyrus is tragic. I never really thought much about how sad her life must be until I saw the nude pictures she took with Terry Richardson. Those pictures are unbelievably disturbing. Who would have thought the man who sang about his achey breaky heart would one day be a major handler for a disturbed girl like his own daughter!?
Her dad did reveal in an interview his regret about getting her signed into Disney (I believe he said they were vampires or evil.. something bad)
he said since they started doing Hannah Montana Satan had taken over his family… really creepy that he was aware but still continued to do the show and push his daughter(s) into the spotlight…. He is an MK handler fasho
if we want to avoid everyday programming, yes, we should immediately quit tv, movies, music and news. when we read an article, we should be conscious and ask "why is this article written? what emotions they want to evoke? in what direction want they to push us? are there often used words in the article?" (the word trauma, for example comes up now often)
it seems hard, but it will be easier with time 🙂
Keep the Good work VG.keep on Sensitising the People. GOD Bless you. #KeepSensitising the People.
Satanists always have to reveal their methods. . .
I'm shook…I don't even know what to make of it. This world is all shades of messed up.
The LORD will set it right with fire. (2nd Peter chapter 3 KJV)
Matter hurts,but soul never!
I noticed the shows on netflix are becoming more and more graphic. There is show called "Salem" about witches. It's an horror show close to american horror story and even though it's not as famous, it deals with the same themes. The first season is just gore and violence and plot nonsense.
No coincidence that the Obozo's took over programming, I'm sure. Tarmac queen Susan Rice was just the nail in the coffin that company needed. I've been done with them.
Read VC's article on the Sabrina series.
But for the love of all that is holy DO NOT WATCH IT.
You could read the lyrics of the song. It is the same song at first and at the end credits, but the whole text is completely different. The original NIN song is about control, mainly not giving up the control to the other person. I think it fits the episode perfectly.
Yeah, I agree. The same can be said for "Happiness in Slavery".


text:
Proper washing techniques will help keep your tights in perfect condition.
To make your tights last longer, you should care for them the same way you care for other pieces of your wardrobe. Knowing how to wash your tights is critical to keeping them looking beautiful for as long as possible.
You have two options: washing by hand or by washing machine.
Most manufacturers recommend washing tights by hand, but many women prefer the convenience of machine-washing. If you choose to machine-wash your tights, you should remember that: the drum of the washing machine can cause fiber damage, especially during the spin cycle, while most powder detergents are often too harsh for our delicate underthings. As a result, garments can lose their shape and form. Mild washing liquids are a better choice than basic detergents, whether you're hand-washing or machine-washing your tights.
A special hosiery/delicates laundry bag is also a good investment, when choosing to machine-wash your tights. It provides that extra layer of protection to keep your hosiery from getting tangled and stretched. When setting your machine's washing options, choose "gentle" or "hand-wash" and skip the spin cycle.
The manufacturer, and we, recommend the first option: washing by hand. In general, tights don't get dirty much, so they don't need to be washed in strong detergents. Just add a capful of mild washing liquid to lukewarm water, soak your tights for a few minutes, and rinse. Don't wring them, only gently squeeze the excess water. And you're done! Just remember to take off all your rings and bracelets before handling your hosiery and make sure your nails are neatly filed. Even the slightest snag can lead to a run.
Drying is also an important aspect of proper care. Never put your hosiery into a clothes dryer. High temperature damages fibers, destroying the delicate structure of the product. Tights, stockings or thin knee socks should be dried by laying them flat, on a clean, dry towel.
If you follow these simple tips, your favorite tights – even the most delicate ones – will no longer be a disposable product (as it often happens) and will complement your most stylish outfits for months to come.


text:
The 49th Annual Deer Creek Fiddler's Convention is set for June 2, 2019 and is held in Westminster, Maryland at the Carroll County Farm Museum.
Features Bluegrass, old-time & Celtic music competition for bands and individual musicians. Offers cash, instrument and performance prizes.
Food & craft vendors on-site and lots of shade tree picking!
For more information visit festival website: Deer Creek Fiddler's Convention


text:
Right now, you're probably reading this article, pretty relaxed, functioning at a low resting heart rate—unless you are one of those crazy multi-taskers who can workout and learn simultaneously.
As you start to exercise, your heart beats faster to deliver enough oxygen and fuel to your working muscles. The harder you work, the faster it beats; at the same time your metabolism changes to support the rate of work. Heart rate is a great and highly individual biomarker; there's a strong relationship between heart rate and intensity, and it's easily measured (unlike metabolism). The number of times your heart beats per minute provides a wealth of information—time to take advantage of it.
As an easy way to quantify energy systems, exercise physiologists and coaches have developed what are now known as heart rate training zones: roughly defined ranges of heart rates (as a percent of max) where certain adaptations can be expected to occur. The goals of any workout can be expressed in terms of a training zone. You use these like a dashboard meters that show what's going on under the hood. With only a little effort, you can start to fine tune your training, targeting specifics to boost your adaptations and get the most bang for your buck...or your heart beat.
Athletes can manipulate three key training variables: frequency, time (or duration), and intensity. Of these, exercise intensity is the most important for performance, weight loss, cardiovascular fitness, and health adaptations to exercise. Intensity is also important for a multitude of other reasons: measuring recovery, planning easy days, formulating a training plan, and meeting fitness goals.
Intensity governs outcome. One classic 1995 study showed the amount of time spent at a vigorous training intensity was associated with lower all-cause mortality.1 Time spent at a low training intensity showed no such correlation. The same may apply to athletes. How hard (or how easy) you spend your training time might be more important than what you spend that time doing.
But how do you know how hard to work?
Intensity, in relation to exercise, can refer to speed, power, energy expenditure, perceived exertion, percent of lactate threshold, or heart rate. Each of these measures, in their own way, is a proxy for the amount of ATP (energy) our body converts to mechanical energy so we can run, bike, swim, or fight. Intensity measures how much energy we use to perform a certain task.
Heart rate is easy to measure, possibly the best understood and often, the most applied for athletes. HR corresponds perfectly with physiology; when measured during exercise, it can indicate coronary blood flow and myocardial oxygen consumption (how much energy your heart uses).2 Additionally, measuring HR is more accessible than power or speed, a more exact measurement than perceived exertion (RPE), and is highly reflective of your status on any one particular day. HR can change with illness, stress, and heck–even thinking about lunch.
Measuring HR during exercise to assess training intensity is the most well accepted and practical method for most athletes. Usually, all it requires is a heart rate monitor.
In addition to exercise intensity, HR can help measure recovery and monitor training load to avoid overtraining. Quantifying your training is just as important as nutrition, recovery, and mental prep. Without quantifying intensity, how do you expect to get better?
Perhaps most importantly, measuring HR during exercise is the best way to individualize training. Exercise based on HR intensity is all relative–your 80% is different than your running buddy's 80%. Your target heart rate is specific to you, and your training program should be as well.
Glancing at a number of "beats per minute" on your heart rate monitor during a workout might not seem to hold any useful information. As a number alone, it doesn't. What's important is what your particular HR tells you about objective effort. Where are you in relation to your max capacity? Heart rate can tell you what energy systems you're using during exercise, and accordingly, what adaptations you'll get out of the workout.
When we say energy systems, we mean the three main pathways to generate energy during exercise. These are: the phosphagenic (ATP-PCr) system, the glycolytic system, and the oxidative system.
For max-intensity exercise (think, sprints or super heavy lifts that last under 15 seconds), we use the phosphagenic system to generate ATP. For high-intensity efforts lasting under two minutes, the glycolytic (anaerobic) system predominates. For all other aerobic-based efforts over two minutes, the oxidative system makes our energy through mitochondrial respiration. While we always use a combination of these systems, different exercise intensities will rely primarily on one system over the others to use metabolic substrates such as carbohydrates or fats for energy.
Zones were created to give athletes a vague idea of if they're "in" or "out" of a certain adaptation or recovery window.
The theory goes: craft your training plan around the different zones to create an intelligent training program destined for success.
It is important to know that heart rate training zones are not identical for each athlete. They may vary widely among athletes due to individual variation in physiology, cardiovascular fitness, and even diet. Nor are training zones rigidly defined. Athletes aren't zone switching robots, neatly switching between different zones. It's more of a continuum.
Why use zones to train? Athletes don't (and shouldn't) train at the same intensity from day to day, workout to workout. Manipulating the most important variable (intensity) is crucial to boost your fitness level over time, avoid a plateau, and stay healthy.
Break through it and get to the next level. Subscribe to get the latest training techniques right to your inbox.
Each HR zone serves a specific purpose. Depending on the coach or textbook you consult, zones may differ slightly. Again, these zones are suggestions that correlate fairly well with physiology.
Intensity: 50% - 70% HR max
Colloquially described as "very light," you could probably continuously exercise for 1 - 6 hours in zone one. Light warm-ups, cooldowns, and recovery between sets should take place in this zone, in which fat burning is the primary energy source.
Some athletes might avoid this zone for fear of losing speed, teaching the body slow movements, or otherwise wasting time. But training time spent here is important. Warming up at 60% - 70% of max has been shown to improve range of motion and enhance performance on anaerobic capacity tests compared to a warm-up at 80%.3
This intensity is vital for recovery too. Active recovery between intervals decreases blood lactate concentrations at high anaerobic power outputs compared to passive (i.e. standing) recovery.4 Use zone one for active recovery during workout sessions like high-intensity interval training (HIIT).
Does the thought of an heart-rate revving HIIT session fill you with existential angst? Have no fear. Exercise in a low-intensity zone one also has cardioprotective benefits, promoting clearance of disease-related lipids in the blood vessels and enhancing your ability to burn fat, among other health-enhancing properties.
Intensity: 71% - 80% HR max
The bulk of your training should occur in zone two. Here, you should be able to talk with your running buddy; it's commonly called "conversation pace." Zone two training should still be fairly relaxed, but not as easy as the zone one. Zone two utilizes the oxidative system to produce energy, churning through a mix of fats and carbohydrates to produce the ATP you need.
Zone two running is sufficient to increase blood circulation and trigger growth hormone responses, but not hard enough to cause considerable muscle damage or deplete your energy or fluid stores rapidly. A longer workout or race (say, two hours or more) in this area however, and you'll begin to run low on some stored glycogen.
Zone two is great for the majority of your LSD (long, slow distance) runs and your recovery runs on easy days. Running in zone two for recovery might actually enhance adaptations more than your post-run protein shake and nap on the couch. After a highly-damaging and stressful rugby match, players experienced lower levels of psychological stress and higher post-match relaxation when they completed 15 minutes of active recovery at zone two intensity.5
Like zone one, you should be able to pretty much churn away in zone two all day long, and perhaps even longer if using nutrition strategies like exogenous ketone supplementation. Ketone esters boosts blood-ketone levels of beta-hydroxy-butyrate (BHB) and enables the body to use both carbohydrates and ketones for energy–offering superior endurance performance than either used alone. When taken with pre-exercise carbohydrates, beta-hydroxybutyrate (BHB) allowed cyclists to ride 2% - 3% further in a 30-minute time trial than with carbohydrate alone. This is likely due to the combo of high-efficiency ketones that improved muscle efficiency and the presence of ketones sparing muscle carbohydrate stores for the next exercise bout.6
Intensity: 81% - 87% HR max
Zone three is where you enter subjectively moderate exercise intensities but still stay in the aerobic zone. Here, the body is probably using a 50/50 mix of carbohydrates and fats to fuel muscle contraction. The relative percentage depends on your individual metabolism and diet—you can skew your energy use towards fat by following a low carbohydrate, high fat diet.
Some runners and athletes refer to zone three as a "grey zone" between a slow, easy distance and harder interval or race pace workouts. Moderate intensity training (around 85% HR max) has been shown to have a large benefit on V02 max. Zone three is fantastic for building that strong, aerobic endurance base.7
Intensity: 88% - 93% HR Max
In zone four, we've now transitioned to hard running. This heart rate zone corresponds to around lactate threshold; the point where the body begins to anaerobically generate ATP and produce more lactate than it can clear out or use. While still aerobic, in zone four you'll experience some burning in the legs and shortness of breath.
A majority of longer intervals are performed in zone four, used to improve lower end speed, muscular endurance, and anaerobic threshold.
Tempo runs are an example of workouts completed in zone four; they're hard, but manageable for a decent duration. Tempo runs are also excellent for teaching your body to tolerate lactic acid.
Training at an intensity around zone four has been shown to be effective for increasing the speed at lactate threshold and improving running performance compared to moderate training in cross country skiers.8 Adding one 20-minute session of zone four training to an endurance running program increased enzymes responsible for lactate clearance and improved running economy.9
Intensity: 95% - 100+% HR max
High-intensity interval training (HIIT) is popular for good reason. HIIT is a training regimen with proven benefits above and beyond most other exercise modes and intensities. Be careful; zone five training requires lots of recovery and can't be done too often without risking overtraining or injury. In addition, maxing out on effort doesn't always mean you'll reach theoretical "maximum" heart rate. Short bursts at max effort may take your breath away, but may not get you into zone 5; still, they still qualify as max training.
In zone five, the body primarily relies on carbohydrate oxidation for exercise and the glycolysis pathway predominates. The intensity of zone five exceeds lactate threshold, requires longer recovery periods during the workout, and sure does hurt.
Athletes training in this zone look to improve muscle strength, high-end speed, and lactate threshold, along with maybe a bit of endurance.
Zone five training typically involves brief, intermittent, all-out efforts (emphasis on brief). An example of the training benefits? Just 30 seconds of "max effort cycling (in zone five) with 60 seconds of recovery over just 14 days improved muscle oxidative capacity, muscle buffering capacity, glycogen content, and exercise performance.10
HIIT consistently is shown to improve V02 max, blood pressure, fasting glucose, body composition parameters, and blood pressure measures in overweight and even healthy populations. Sprint interval training, HIIT's faster cousin, has been shown to result in increases in peak power output, glycolytic enzyme activity, cycling time trial performance, and carbohydrate oxidation.11,12
If we could train in zone five all of the time with no downside, it would be the way to go. High-intensity exercise is just plain efficient compared to the lower zones. However, polarized training is a necessity for all athletes; so only a small total percent of training should occur in zone five.
The first step to finding your heart rate zones is figuring out your maximum heart rate—the fastest speed at which your heart is capable of beating to deliver blood throughout the body.
You can find maximum heart rate several ways. The most accurate is to have a graded exercise test to exhaustion (commonly referred to as a V02 max test) in a lab. But this can be costly.
The second most accurate way is to perform a field test. This involves some type of maximal workout to exhaustion while measuring HR every so often. When maxed out, whatever number your heart rate monitor displays is probably somewhere close to your max.
This one is easy to try. Start by running a mile or two warm-up, then one mile at tempo pace. During the last third of that mile, you should constantly increase speed, then run the final 400m all out. Record your HR afterwards. Athletes of all types can do this one, shortening the distance if necessary.
A less taxing way? Several online calculators exist. Most calculators use a validated prediction equation to calculate estimated max heart rate. One frequently used is:
HR max = 207 - .7 x (age)
After calculating maximum HR, determining HR training zones is easy.
The Karvonen formula uses a number known as heart rate reserve (HRR) to calculate your exercise heart rate at given intensity (%). HRR is the difference between max and resting heart rate.
HRR = HRmax - HRrest
The Karvonen formula:
Exercise HR = % of target intensity (HRmax - HRrest) + HRrest
To use the Karvonen formula to calculate a HR zone, simply use the upper and lower bounds of a zone to calculate two numbers; this range will be the zone to stay in during the workout.
To calculate desired HR in zone three (81% - 87% HR max) for an athlete with a max HR of 200 and a resting HR of 54:
Exercise HR =
.81(200 - 54) + 54 = 172
.87(200 - 54) + 54 = 181
Zone three for this athlete would occur at a HR of 172 to 181 beats per minute.
Maximizing adaptations to training is the primary goal of any athlete. How much time should you spend training in each target heart rate zone to reach your peak and prevent overtraining?
The answer can be found by taking some advice from the elites.
Successful endurance athletes often follow a polarized training pattern, sometimes referred to as the "80/20 rule" for intensity: about 80% of the total training volume is spent at an intensity below the lactate threshold, and the remaining 20% is distributed between lactate threshold and high-intensity interval training.
Studies on elite cross country skiers revealed 75% of their training sessions were performed below their first ventilatory threshold. Only about 15% - 20% of the sessions were performed as "interval training" bouts.13 High-level marathoners perform very few training sessions at marathon or half-marathon pace (close to lactate threshold), instead devoting a majority of their training volume to logging miles well below lactate threshold.14
Applying this to zone training, this would mean spending about 80% in zones one, two and three. This is observed in athletes who compete in events lasting 3 - 15 minutes–they put emphasis on long slow endurance work as the base for their training. Reserve the remaining ~20% of training for tempo runs, speed work, and HIIT.
Why this distribution? It comes back to adaptations. Low-intensity endurance training likely is best for maximizing muscular adaptations, improving efficiency, and building a strong overall base. Sprinkling in the high-intensity intervals, sprint work, and lactate threshold training meets the need for higher-level signal pathways to prime you for racing and competition.
This pattern also balances the stress-adaptation equation. Too much training at higher heart rate zones could eventually lead to burnout or overtraining.
While athletes and coaches may like to view training as workouts to be placed in neat little boxes, this isn't always the easiest thing to do. Using specific zones, interval times, and recovery bouts are simple ways to prescribe training on paper, but doesn't always translate perfectly.
The same applies to zone training. Heart rate zones are simply "suggestions," a common formula concocted through years of observation and experimentation by athletes. They correspond well to physiology, but everyone is different.
You might thrive on 80/20, while your nearest competitor might optimize performance on a training program focused on intervals and speed.
As a pervasive example, take the case of two New Zealand world champion rowers who trained together in the same boat, following the same training schedule. Over a four year Olympic cycle, one rower followed the 80/20 rule almost perfectly, performing about ~80% of his training below HR zones 1 - 3, 18% around HR zone 4, and only 1.8% above HR zone 5.
His partner? He spent 67% training in zones 1 - 3, 30% in zone 4, and 2.4% of his training at or above zone 5–utilizing a greater amount of high-intensity training. Different roads to Rio, but the same eventual outcome: a gold medal.15
One final word –your heart rate zone might change on a day-to-day basis, at least from an effort standpoint. Anything that influences heart rate, like stress, lack of recovery, even dehydration, could elevate your heart rate above what might be normal for a given workout. This isn't a time to freak out or force a pace, but to realize HR zones are here to provide a framework, not a law. Adapt and move on.
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Scientific Citations
|Lee IM, Hsieh CC, Paffenbarger RS. Exercise intensity and longevity in men. The Harvard Alumni Health Study. JAMA. 1995;273(15):1179-84.
|Kitamura K, Jorgensen CR, Gobel FL, Taylor HL, Wang Y. Hemodynamic correlates of myocardial oxygen consumption during upright exercise. J Appl Physiol. 1972;32(4):516-22.
|Stewart IB, Sleivert GG. The effect of warm-up intensity on range of motion and anaerobic performance. J Orthop Sports Phys Ther. 1998;27(2):154-61.
|Ahmaidi S, Granier P, Taoutaou Z, Mercier J, Dubouchaud H, Prefaut C. Effects of active recovery on plasma lactate and anaerobic power following repeated intensive exercise. Med Sci Sports Exerc. 1996;28(4):450-6.
|Suzuki M, Umeda T, Nakaji S, Shimoyama T, Mashiko T, Sugawara K. Effect of incorporating low intensity exercise into the recovery period after a rugby match. Br J Sports Med. 2004;38(4):436-40.
|Cox, P.J., Kirk, T., Ashmore, T., Willerton, K., Evans, R., Smith, A., Murray, Andrew J., Stubbs, B., West, J., McLure, Stewart W., et al. (2016). Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes. Cell Metabolism 24, 1-13.
|Milanović Z, Sporiš G, Weston M. Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials. Sports Med. 2015;45(10):1469-81.
|Evertsen F, Medbø JI, Bonen A. Effect of training intensity on muscle lactate transporters and lactate threshold of cross-country skiers. Acta Physiol Scand. 2001;173(2):195-205.
|Sjodin B, Jacobs I, Svedenhag J. Changes in onset of blood lactate accumulation (OBLA) and muscle enzymes after training at OBLA. Europ. J. Appl. Physiol. (1982) 49: 45
|Gibala MJ, Little JP, Van essen M, et al. Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol (Lond). 2006;575(Pt 3):901-11.
|Macdougall JD, Hicks AL, Macdonald JR, Mckelvie RS, Green HJ, Smith KM. Muscle performance and enzymatic adaptations to sprint interval training. J Appl Physiol. 1998;84(6):2138-42.
|Burgomaster KA, Heigenhauser GJ, Gibala MJ. Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance. J Appl Physiol. 2006;100(6):2041-7.
|Seiler KS, Kjerland GØ. Quantifying training intensity distribution in elite endurance athletes: is there evidence for an "optimal" distribution?. Scand J Med Sci Sports. 2006;16(1):49-56.
|Billat VL, Demarle A, Slawinski J, Paiva M, Koralsztein JP. Physical and training characteristics of top-class marathon runners. Med Sci Sports Exerc. 2001;33(12):2089-97.
|Plews DJ, Laursen PB. Training Intensity Distribution Over a Four-Year Cycle in Olympic Champion Rowers: Different Roads Lead to Rio. Int J Sports Physiol Perform. 2017;:1-24.
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© Written by Rachael Taylor for Tidlrs
In the month of the year that is always a record breaker for new gym memberships, it is perhaps not the moment to celebrate the glory of calorific treats, but these sweet jewels are completely guilt free.
Candy has been a tempting source of inspiration for jewellery designers of late, with smooth and juicy cabochons and saccharine shades of enamel proving too much to resist. And as well as delivering a hit of sweetness, this new trend also embraces the lighter side of life, encouraging us to live a little and be playful.
Bright, bold colours, like those of the gemstones selected for Harry Winston's first ever collection dedicated solely to cocktail rings, are key. Winston Candy, a collection of one-off rings, launched in November at a customer event in London, which was decorated with enormous sweet jars filled with childhood sweet-shop favourites like rhubarb 'n' custards and kola cubes. In some slightly more secure glass cases across the room were the rings, set with huge hunks of aquamarine, spessarite garnet, red spinel, Paraiba tourmaline and pink sapphire…
This story was published on Tidlrs in January 2019. Click here to read the story in full. (Main image: Origin 31)


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BULLFROG with PARKSIDE JONES at Lee's Palace (529 Bloor West), Friday (November 30). $12. 416-532-1598.
Rating: NNNNN
Being at a Bullfrog show is like sneaking into one of those top-secret house parties that only the hipster artsy kids knew about in high school.
The six-piece funk-jazz-hiphop-soul outfit get the joint hopping with tight instrumental jams accented by the mammoth rhyming skills of MC Blurum 13 (aka James Sobers) and quirky "Did I just hear what I think I heard?" samples courtesy of house DJ Kid Koala.
You can't help but feel, well, cool, like you're part of the action. That's partly due to the electric energy of the band -- onstage, each member shines individually, but they interact and riff off each other to create a sense of unity that draws the audience in.
So why is Bullfrog often billed as no more than Kid Koala's backing band? You wonder whether the second-banana status causes tension between the turntable whiz kid and his talented bandmates.
"Oh, yeah! At the beginning we fought all the time -- it was actually embarrassing," laughs singer-guitarist Mark Robertson. "Just kidding! No, it was hard at first, 'cause obviously we wanted attention for ourselves, but it's actually been good for us. People come out to our shows because they've heard about him as a DJ, but then they actually see us and realize Koala's only one of the six people onstage."
Robertson insists that the Koala connection has opened tons of doors, and his spin on the situation sounds like a savvy marketing strategy.
On the other hand, it's the notoriety of their better-known-than-Bullfrog bandmate that's curtailed the band's activities. They formed in 1994 in Montreal as an acid jazz jam band, snagging weekly gigs in funky lounges like Le Swimming on the Main, and have been touring relentlessly since then. But the demand for Koala's skills meant that the band had to be put on hold while he toured with projects like Deltron 3030 and Gorillaz.
The sextet took the time to focus on songwriting and studio experimentation, and supported the DJ on his solo tour of Europe and North America.
After putting together two indie EPs and selling them at gigs, the group recorded their first full-length album for Medeski Martin and Wood's Ropeadope label this year. The self-titled record is a bouncy compilation of material from the EPs, some new songs and a couple of live tracks -- it's almost as good as seeing them live. Robertson says it took time to nail that manic in-person vibe.
Now that the album's on record-store shelves, Bullfrog are back in tour mode. Calling on his cellphone from "somewhere on the 401 between Kingston and Hamilton," Robertson almost drives off the road. The guy is exhausted -- but not so tired that he can't recall some funny touring moments.
"This one time, in Princeton, we had two guys dressed up in police uniforms," he says. "They burst in and threatened to shut the whole place down, and then ended up stripping. It was nuts. College shows are usually pretty insane."


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Cheeky Purchases : Topshop Nail Polish 'Adrenaline' & 'Hidden Treasure'
Wednesday, 7 March 2012
8 comments:
The pink glitter is beautiful! xReplyDelete
Both of these shades look lovely! I love looking at all the nail varnishes in the Oxford Street store! xReplyDelete
I need both of these, asap.ReplyDelete
- Lauren - Gotta Love A Trier7 March 2012 at 19:24
Oh em geeeeee the prettiness!!ReplyDelete
Need both in my life!ReplyDelete
ooooo the pink glitter is gorge!! xxReplyDelete
- sarirah9 March 2012 at 22:11
I have to agree, I'm surprised at how expensive these Topshop polishes are but at the same time they're got some nice unique effects and colours going on. It's not just the standard colours by another brand. Hidden Treasure looks so pretty, really want to get that! :) xReplyDelete
- Diu Hoang17 April 2012 at 23:57
hey! i just bought adrenaline today, i used to work at a nail bar so the colour appealed to me instantly! it's beautiful isn't it? as you said in your blog, the pink colour wasn't as opaque, but i found that if you apply 5 coats of it (long and tiring i know) the results are absolutely amazing and the colour really comes out! its worth it, just a heads up. it's what we used to do at the nail bar if a colour wasn't coming up properly :) i've been looking at my nails all day!xxReplyDelete


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Boasting a YKK half-zip construction and equipped with pockets to the zipped front; slit and buttoned-chest pockets, our new Patta Camo Track Jacket is packing functional properties throughout. A roller-printed camo enforces the 100% nylon taslan look in a Rooibos Tea, Shaved Chocolate, Amber Brown & Black Camo, echoing the jacket's details. Elasticated cuffs with a velcro strap help secure the fit at the wrist, along with an adjustable toggle to the hem, waist and collar. Signing off the look is our Patta Script Logo embroidered in white on the left chest-pocket facing.
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text:
The changing trends in education sector
13th October 2018, 03:39 Hrs
Lina Ashar
Technology is advancing by the day, this advancement will cause a whole lot of changes in the way very sector works. The education sector will be no different. There are various emerging trends in our industry too; here are a few important trends that are worth looking at:
Personalised learning: Each child is unique and they have different interests and learning styles and focusing on them will help hone their talent and make them strong individuals. Hence schools should start shifting their focus towards personalising education for each child.
Integrated Learning: Subjects cannot be taught in isolation any more. Schools need to move the focus to integrating subjects. For E.g. While teaching Charlie and the Chocolate Factory in English language children can be taught math, business etc. Teachers need to get innovative with their teaching methods.
Making Education Interactive: Teaching young brains is an art, children retain more when learning is fun and stress free. A crucial element in learning is that children should not be told that their way of thinking is wrong; instead encourage them to build on insights in a positive way.
Adapting to new technological advancements: Virtual Reality immerses the user in a virtual or imaginary environment. Immersive educational environments are already being used to provide learners with a life-like experience in subjects as diverse as history and chemistry. Thus enhancing the virtual learning experience, right from learning Shakespeare or the French revolution in what our classrooms need.
Gamification in Learning is another technological advancement to look out for. Children learn various concepts with the help of games. Instead of traditional rote learning, using video games and incorporating other game elements in education can motivate students to understand better and do well in their exams. As opposed to the traditional classroom learning set up, gamification cuts down boredom and increases their attention span.
Remote Proctored Assessments: With the advancements in technology, today remote classrooms and assessments is another space to explore. Students can sit in India and attend a class in a university or school in United States.
Franchising in the Education Sector: Quality education is the need of the hour. We need to take schools far and wide in the country or across borders to increase our literacy levels and Franchising is one alternative to achieve that. Private players are now stepping into this space to multiply opportunities for growth.
With all the trends mentioned above it can be established that the education sector will go through a complete overhaul in the near future and schools have already started incorporating the above trends and preparing for the future.
(The writer is an entrepreneur and founder of Kangaroo Kids Education Ltd)
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Advance Technical Repair of Laptops Motherboard
The main battery insulator insulates the main battery from the system board assembly. To remove the main battery insulator, lift it off the main battery compartment.
NOTE: The main battery insulator sometimes comes out as part of the system board assembly If this happens, follow the instructions in "System Board Assembly " in Chapter 4.
Power Button and Power-Button Mounting Bracket
Figure A-11. Power Button and Power-Button Mounting Bracket Removal
Two tabs attach the power button to the power-button mounting bracket. To remove the power button and its mounting bracket, slide the power button as far as it will go toward the back of the bottom case assembly. Use a small flat-blade screwdriver or similar device to press the two tabs out of the mounting bracket. Lift the mounting bracket out of the bottom case assembly; then press the power button out of the hole in the side of the bottom case assembly.
Spreader and Keel Plates
Figure A-12. Spreader and Keel Plate Removal
Remove the spreader plate by lifting it from the bottom case assembly. The spreader plate fits easily over plastic projections and screw holes. The keel plate is in the center of the bottom case, below the spreader plate. The keel plate fits over a small peg and a semicircular plastic projection. Remove the keel plate by lifting it out of the bottom case assembly.
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Read how to maintain and repair any desktop and laptop computer. This Ebook has articles with photos and videos that show detailed step by step pc repair and maintenance procedures. There are many links to online videos that explain how you can build, maintain, speed up, clean, and repair your computer yourself. Put the money that you were going to pay the PC Tech in your own pocket.