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If you are thinking about starting a business in London or would like to grow your exisiting business, you have come to the right place!
Start Your Own Business in London contains masses of free resources and the useful information that will help give your venture the best chance of success. It also highlights local organisations who offer friendly business advice and services that you need.
Everything that you will find on the site is free or very low cost and includes our free start-up pack , a series of factsheets which cover all of the key considerations, relevant templates, links to other useful resources and our free downlodable 'Start & Grow Your Business' guide . We have been helping start-ups and exisiting business owners for the past 18 years and in London since 2005.
Accordingly, we have amassed an enormous amount of relevant useful business information which we are happy to share with you free of charge.
We hope that you find the site useful and wish you the very best of luck on your exciting journey. If you are unsure of where to start, we suggest that you get a feel for what is going on locally by having a look at the following pages:
If you offer services that could help local business owners, we would be happy to point them in your direction! Add your details (FREE!) here.
Our FREE start-up pack contains everything that you need to get you started.
It is a common trait amongst entrepreneurs to just want to 'get on with it'. However, if you want to maximise your chances of success, it is worth putting in time and effort before you start to ensure that you have set-up correctly.
Start & Grow Your Business in London
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We have been running SYOB for over 10 years now and have accumulated an enormous amount of information which could make the difference between success or failure.
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We are keen to see you succeed and can recommend the following...
If you can help new business start ups or existing small businesses in the London area, we would love to promote you here free of charge. (Add Your Business)
What a capital idea!
London is without doubt one of the best places to start a business in England, if not the world. With a population of over 8 million, it is no surprise that it is a hotbed for startups, with over 80,000 being formed in the capital every year.
As an industrial centre, London has always thrived and continues to do so today. It is often referred to as the largest financial centre in the world. With all this going for it, you would think that starting a successful new business would be easy. It is true that you will have a massive catchment area and therefore masses of potential customers but, by the same token, it does also mean that you are likely to have plenty of competition. The rewards are there to be claimed but you really do need to be able to stand out from the crowd. The good news is that there is plenty of support available to help you achieve that.
To make it easier to find the right kind of assistance on your doorstep, we have created sections dedicated to each of the London Boroughs.


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Download the AFLETE App from the App Store and log in with the same details as you did when completing the order. Your workouts will automatically be added to your account and you will see them in the first tab inside the app.
Articles in this section
- I have not received the PDF(s)
- What is my login?
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- I don't have access to my order on the app
- I don't remember my login, what do I do?
- My email already exists but I don't know the password
- How do I get the workout tracking and videos?
- How do I reset my workout progress?
- Can I use the guide at home?
- Which guide is best for me?

subset: commoncrawl


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Add/Drop Period
Students should consult the Academic Calendar for add/drop dates. Any dropped classes during the add/drop period will not be entered on the student's academic record/transcript. However, after the add/drop period, each student will receive an academic grade for every course for which he or she is registered, whether the student attends the class or not. Financial aid is charged if a student is registered for a class; financial aid must be repaid if the class is not attended.


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by Senior Airman Madelyn McCullough
446th Airlift Wing Public Affairs
8/31/2015 - JOINT BASE LEWIS-MCCHORD, Wash. -- The
446th and 62nd Airlift Wings are opening new doors for the National
Science Foundation and the U.S. Antarctic Program with the use of night
vision capabilities.
In June of this year, the first scheduled winter flight in 50 years
proved successful when a C-17 successfully touched down at Pegasus
Airfield, Antarctica, despite the complete absence of sunlight. Using
night vision goggles, pilots were able to successfully navigate to and
land safely on the runway without the help of LEDs. The aircraft dropped
off passengers and cargo and even took a few people home. One month
later, the crew did it again.
Traditionally, those who choose to stay once the last Operation Deep
Freeze C-17 flies away in March also choose to stay for six months until
WINFLY starts back up in August. Now, with the success of these two
winter flights, a new idea is fortifying the foundation for drastic
To enable this transformation, the National Science Foundation, which
manages the United States Antarctic Program, worked with the U.S. Air
Force to use channel flights for their missions. These channel flights
deliver cargo and passengers to various locations in the Pacific
including New Zealand's neighbor Australia.
"The deployment and redeployment cost of getting a C-17 down here from
McChord is substantial," said Lt. Col. Keith McMinn, 304th Expeditionary
Airlift Squadron director of operations "That's why we're picking off
an airplane from an existing mission just right across the street in
Richmond, Australia."
The Air Force authorized USAP to borrow the jet for the June and July
missions to McMurdo. To do this, the channel crew flew to Christchurch,
New Zealand, where they met with a crew from McChord. While the channel
crew took their crew rest, the ODF team flies five hours to McMurdo and
five hours back. When the channel crew wakes up in the morning, their
plane is back in place and ready to go.
Typically, this type of capability is only used for emergency medical
evacuations and air drops, but this new system allows for much more.
Now, McMurdo can continue construction year round, McMinn said. The
station is at max capacity during the peak season and needs to expand.
With winter flights, they will be able to continue construction in the
less congested off-season and will be able to send people for shorter
periods of time. This way they don't have to pay them six months for a
job that only takes one.
Along with facilitating year-round construction, the capability will expand the possibilities for scientific research.
"Now," McMinn said, "the NSF can get someone in and out of there to do
shorter, more targeted research and do it in a way that's cost
Aug. 23 marked the first WINFLY mission of the year using NVGs,
successfully landing on the seasonal ice runway just a mile from McMurdo
and proving even further that the new system will function as
advertised. In fact, the preparation for next winter has already begun.
"It's a precedent-setting activity," said Paul Sheppard, the NSF
Division of Polar Programs operations and logistics systems manager.
"[The Antarctic Support Contract] is already planning on building it
into the season plan for fiscal 2016."
"No longer do we have the mentality that the winter staff and the winter
operation is a closed operation," said Michael Raabe, the ASC manager
of transportation and logistics. "We have the ability to fly in and out
year round. We become more of a mature operation that can dictate, in
essence, to the continent what we want to do and not let the continent
and the seasons dictate to us."
(The Antarctic Sun contributed to this article.)
Monday, August 31, 2015
Team McChord boosts capabilities of USAP
Posted by Criminal Justice News at 11:31 AM
Labels: joint base lewis-mcchord
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This full bodied organic black tea is perfectly balanced with freshly ground cinnamon bits and notes of fall-ripened fig. Delivers a rich, maple-covered apple taste with a warming aroma of sweet cinnamon.
Ingredients: Organic Black Tea, Organic Cinnamon Bits, Natural Flavors
Preparation tips: Water Temperature: 206 F degrees
Steep Time: 3-5 minutes
Suggested Serving Size: 1 tsp/8oz
Tin refills are available in store for $5.
*Amount of tea in each bag or tin varies based on the variety of tea and cost per ounce.


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When it's time to put your nose to the proverbial grindstone and write an essay, the most difficult step in this long process is undoubtedly the preliminary phase. When done properly, enquiry should encompass most of your time for your papers. This is because ample discovery is needed to paint a factual conclusion to the topic you choose.
In order to master the work, you first have to master the data mining but why is analytical work so important to your papers? Read below and find out a few reasons why R &D is crucial to your success.
Why it is Important?
No winning creative is going to survive off of purple prose or a gripping plot, save essays geared toward creative writing and similar topics. What we're speaking about here is much more of the thesis-style papers, where facts and figures reign supreme. To that end, fact discovery is the single-most important aspect of your essay and research paper. Here are just a few of the many reasons why.
- Without fieldwork, everything you're doing is simple guess which is far more likely to be incorrect
- Inaccurate facts and figures plague the most accessible resources so it's only with thorough fact finding that you separate truth from fiction
- Proper essays have a clean structure and the right data digging will enable you to develop this structure
- "Research" is a very broad word here and encompasses the fact finding you do when selecting a subject to the investigating you do to ensure you represent the topic accurately
- Researching the right way helps you to actually learn about a topic, which is the sole purpose of completing papers; you're to show your mastery of a particular topic
- With the right material, you're able to present your subject as an authority by presenting hard data to represent your topic
5 Tips to Help You develop a paper Like a Professional
1: Start with an Exciting Topic
When you select a matter that moves you, it will give you a much greater desire to enquire. As you will read about in more detail below, proper scientific work entails a whole lot more than entering a few search terms in Google or checking out your local library. You're akin to a private detective when you're researching properly and having a subject that grasps your attentions will give you the drive to complete the work.
2: Understand that "Research" is a Broad Category
As previously stated, paper creation entails more than those common locations. Sure, they're included on the list but your researching roads are vast and varied. Here are just a few potential paper sources:
- The Internet and a wide variety of websites within
- Your local library or even larger, more specific libraries (think: Library of Congress)
- Experts in the particular field who you can contact for journalist-style investigation
- Teachers and alum and parents who may want to assist you or have knowledge
- Old archives, as with newspapers, old magazines, etc
- Actually hiring a PI or some type of service (topic dependent, of course)
- Previous essays written on a subject if your aim is to update a subject
3: Cross-Reference All Data
It's not at all uncommon for your work to tell you something happened in 1878, only to find out it happened in 1879. Now, whether this is seen by the person grading the paper as a simple typo or a bigger mistake, the end result is the same: It's wrong. To avoid this, make sure you cross-reference all your data to ensure its accuracy. This goes well beyond dates and extends to everything you're digging up for your paper.
4: Format Your Research
If you've ever heard the phrase "lost in the research," or another take on it, then you may already know that some people simply get buried and overwhelmed by the amount that they're doing and the end result is that your creative piece suffers. A great way around this is to format your paper as you compile it. Format your papers in a streamlined fashion, in chronological order, and make sure your actual investigative work reads as a paper of sorts on its own.
5: Don't Be Fearful of Outside Help
There are a few different routes you can take when it comes to finding help researching for your paper. A study partner, seeking out an alum's assistance, or even hiring help can serve you well. Paper writing services don't necessarily "write" papers for you. They basically help you handle the difficult demands of analytical work so you can spend your time writing around the data. Fact finding is the most important part of any kind of paper. Having essay papers free of grammatical errors on an original subject is worthless unless you have the data necessary to state a factual basis for your subject. So remember to take great care in researching for your next essay.


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Spartans Crew Neck Pullover by Spartans Apparel
The 1st release in the winter streetwear range-Spartans Crew Neck Pullover.
Our double thick original hoodies have always been crazy popular but it's time to step up the winter apparel.
These are a soft wearing blend of 95% cotton and 5% spandex. This means they are ultra comfortable and warm yet breathe well.
If you want to part of the Spartans crew-then this is a must have item.
Hoods aren't for everyone. But these Spartans Crew Neck Hoodies will keep you looking good all day long.
Part of feeling good is looking good. These have been built for comfort and are suitable for hitting the gym,street wear or walking the dogs on a Sunday.
Join the crew.
The Spartans Crew neck pullover features a large central spartans crew ltd. stamp print.
This is the only print on the item as they have been kept clean,simple and very fresh.
Simple,stylish and like everything in the range-strong.
The black crew necks have a white print on the front and a spartans head on the back.
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firstname.lastname@example.com(906) 450 - 4250Hello and welcome to Mr. Brown's 4th grade class. This web page is to give students and parents information about what we are learning in class, resources for at home, and access to what we are doing on the computers in class.As a result of our extensive construction projects throughout the district we will not have the opportunity to have our open house prior to school. There have been many concerns about supplies for class, and as a result I have posted below some of those suggested supplies. So, it is understood all basic supplies such as
These items are all obtainable through our classroom store. Students will be taking part in an economy simulation throughout the entire year. Students will earn money from a wide range of opportunities. They can use this money as they see fit to purchase goods or services from fellow students, myself, or groups depending on how the economy system evolves.With that said the class store does not get stocked on its own. If you would like to donate any items from the above list to the class store it would be greatly appreciated. This would give me more freedom with the budget I am given and I can provide other opportunities for our students.Students, if able, should have the following supplies for their own use.
- pencils
- notebooks,
- dry erase markers - we use these very frequently
- highlighters
- erasers
- pens
- lined paper - loose leaf is free and distributed as needed
- Kleenex - free we just use a lot
If students are unable to obtain these items I have extras of all items and can get what students need if not, but these are items that are used frequently, and it is nice for students to take ownership of some of these items and take responsibility over them.If you have any questions prior to the beginning of school do not hesitate to send me an email or call my cell phone.
- scissors - NO BIG ONES
- headphones
- 4 notebooks
- dry erase markers
- pencils
- a coloring utensil - crayon, marker, or colored pencil


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Hundreds of curated CME and MOC activities that match your interests and meet your needs for modular education, many free to members.
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Ensure you're board-exam ready with ACP's Board Prep Course Recordings—a multimedia, self-study program that delivers multiple study tools. Ideal for reviewing knowledge.
Board Prep Course Recordings: MOC
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Exam with an ACP review course.
Board Certification Review Courses
Treating a patient? Researching a topic? Get answers now.
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Ensure payment and avoid policy violations. Plus, new resources to help you navigate the Medicare Access and CHIP Reauthorization Act of 2015 (MACRA).
Medicare Resources
Access helpful forms developed by a variety of sources for patient charts, logs, information sheets, office signs, and use by practice administration.
Office Forms
ACP advocates on behalf on internists and their patients on a number of timely issues. Learn about where ACP stands on the following areas:
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800-ACP-1915 (800-227-1915) or 215-351-2600
The ACP Maryland Chapter would like to thank the past CRAB
Co-Chairs for their hard work and support of the CRAB program.
2011 - Mohit Girotra, MBBS (Sinai/JHU), Raman
Palanbindala, MD (GBMC), and Alireza Zarrabi, MD (Harbor
2011 - Drs. Mohit Girotra (Sinai/JHU), Raman
Palabindala (GBMC), and Alireza Zarrabi (Harbor Hospital)2010 - Dr. Meegan Chestnut - Union Memorial2009 - Dr. Yatin Patil (GBMC) and Diman Lamichhane
(St. Agnes)2008 - Drs. Navara Centola (Franklin Square),
Shadi Barakat (Union Memorial) and and Sridhar Baddireddi2007 - Drs. Tareq Abou-Khams (Good Samaritan);
Ayodele Ayoola (Franklin Square) and Carmela Rosales (St.
Agnes)i2006 - Dr. Christopher Koh (Harbor Hospital)2005 - 2005 Dr. Dean Meadows (UMMS/VA)2004 - Dr. Ayodele Erinle (St. Agnes
Hospital)2003 - Dr. Anna Maria Izquierdo (Franklin


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OverviewThe argument of elliptical machines versus treadmills is fairly common in modern fitness circles. The treadmill is considered a very reliable piece of exercise equipment, but the popularity of the elliptical machine is quickly advancing upon it. A treadmill is a standard cardio exercise machine that allows a user to run or walk in place on a moving belt. An elliptical machine is a similar device that allows a user to simulate the running or walking motion, but uses pedals instead of a belt. Some elliptical machines feature handlebars that move back and forth while the user is walking, providing an upper body toning feature. The answer to the question of which is best is not as simple as it may seem, particularly because the results of one machine versus another hinges greatly on the desires of the person using it and the results that person is seeking.
Both elliptical machines and treadmills have definite advantages. The first area that affects consumers weighing the options of buying elliptical machines versus treadmills is cost. A standard, reliable treadmill costs between $1,000 and $1,500. For an elliptical machine that is equal in performance and reliability, the cost is $500 to $900. This is a huge difference in initial investment for a piece of home gym equipment.
Basic functionality of elliptical machines versus treadmills is similar, although elliptical machines offer the function of toning the upper body versus a lower body-only workout. The elliptical machine offers a simple way to tone the upper body. For the average consumer who is in a hurry, the combination of upper and lower body exercise in one machine offers a more efficient workout. Average number of calories burnt by both machines is relatively similar, although elliptical machines burn a few more (due to the upper body workout). The elliptical machine also comes out slightly ahead of the treadmill in the area of joint impact. Elliptical machines offer virtually impact-free workouts which makes it an ideal piece of equipment for young and old alike (See Resources section below).
On the surface, both elliptical machine and treadmill offer cardiovascular exercise and weight-loss support. Traditionalists will prefer the familiar functionality of the treadmill. The elliptical machine cannot replace it for marathoners who are working out at home or in the off-season to stay in shape. In contrast, the busy person who wants to boost his overall health, but keep down the amount of time he spends working out cannot beat an elliptical machine for an efficient workout.
Size is a factor in the elliptical machine versus treadmill equation.Treadmills can and do compact to take up a smaller footprint when not in use. Most elliptical machines, even powerless, resistance-based machines require a much larger footprint. For consumers living in apartments or boasting only a small amount of space for a home gym, the treadmill may be the best option.
Elliptical machines and treadmills burn virtually the same amount of calories. However, elliptical machines do burn a fraction more per length of time spent working out if the upper body is being engaged. Elliptical machines can be used by performance athletes to increase endurance. Cardiac patients who need a mild workout as they recover from surgery or other treatment find equal benefit in both machines. The elliptical machine is no 'more stressful' for the cardiac patient than the treadmill (See Resources section below).
The battle of elliptical machines versus treadmills will not be resolved immediately. While treadmills are familiar and trusted as reliable, elliptical machines are equally appealing and proving to be worthwhile investments. The overall benefit of both machines is improved health, a better immune system, weight loss and ultimately, a higher quality of life. With that answer, the winner of elliptical machines versus treadmills is the consumer.


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7 Action for Peace
Dreaming for Peace
We are certain that 'Peace is Possible'. Our dream is to transform the world from the culture of violence to a culture of Peace. We begin out actions through dreaming of a peace filled world where every individual experiences peace in their life, in their family and community. This dream is the door to our endeavors for peace.
Thinking for Peace
To make our dream of achieving peace a reality, we need to think about it constantly. We need to think and strategize our actions. Our thoughts must always be centered on how to build a peace filled society. The more we engage our thoughts on our dream, the more clearly we get on what we speak and do to build peace.
Speaking for Peace
It is the responsibility of every individual to spread the awareness on the need for peace. Everyone is encouraged to speak about peace with whomever they come across. Speaking for peace also involves communicating with others in a non-violent manner. We should try always not to hurt people through our words. It is through setting examples of non-violent communication that we become agents of peace to others. Speaking against discrimination, oppression, violence and corruption too makes individuals agents of change for Peace.
Sharing for Peace
Sharing builds brotherhood and love. We set examples for peace building through sharing our resources with others. We do not hold back the knowledge and abilities and make differentiation between the fortunate and the less fortunate. We are called to share what we have that there may be equality, justice and peace.
Praying for Peace
We believe in the Supreme Being and look up to him in our troubles. While praying for our personal and family needs; we do also pray for Peace in the world. It is Grace that has brought us thus far and Grace will take us forward. Our prayers will be for the end of wars and hostilities between nations; enmity and quarrels between families and individuals and misunderstanding and unrest in the households; and hatred between our near and dear ones.
Working for Peace
It is our actions that speak of what we really are. We need to give our time and energy in organizing people for action for Peace. We mediate during misunderstanding and quarrels, we work for people who are victims of violence, we work for bringing broken families together, we work for bringing peace in communities troubled by violence due to discrimination and oppression. When we start doing something for a particular cause, we will be able to gain support from others and also inspire them towards working for the same cause.
Living for Peace
By dreaming, thinking, speaking, sharing, praying and working for peace, we shall be living for peace, inspiring tens of thousands of people towards building peace. Our dreams will be reality when a legion stands along with us for Peace in the world.
Copyright © 2019, Peace Channel, All Rights Reserved


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NCP chief Sharad Pawar today claimed that the investment in agriculture sector got "revived" after the UPA government waived farm loans worth Rs 70,000 crore.
NCP chief Sharad Pawar today claimed that the investment in agriculture sector got "revived" after the UPA government waived farm loans worth Rs 70,000 crore. "When I was the Union Minister for Agriculture in Manmohan Singh government, we took the courageous step of waiving off farmers' loan worth Rs 70,000 crore. The outcome of the decision was that the investment in agriculture sector, which had been stopped, got revived and the production of agriculture produce increased.
"And from a net importer, we became a major exporter," said Pawar, speaking at the Mahratta Chamber of Commerce, Industries and Agriculture (MCCIA) here. Pawar said due to the urbanisation and development of the highways and industrialisation, the farm land is shrinking and those who are dependent on the farming are getting affected.
"To avoid this, there is a need to go into the new sectors and to empower the new generation of those who are affected so that they can venture into other sectors," added the former Union minister. He said there is need to bring in new policies to boost other sectors such as service, ago-processing or tertiary.
You may also like to watch this
Speaking about the demonetisation and its effects on the small sectors and cooperative banks, Pawar claimed there are job cuts in the manufacturing as well as small sectors and transactions at the co-operative banks have been stopped as old notes, deposited in these co-operative banks after demonetisation are still not being exchanged.
"Co-operative banks are badly hit after demonetisation as old notes deposited by the account holders in the bank after it are still not being exchanged. Due to this, the banking transactions in these banks have been hit. Old currency notes worth Rs 8,000 are lying in the co-operative banks in Maharashtra," added Pawar.
"The government thinks the commercial and public sector banks are the one which are working right, but as per the information I have, the non-performing assets (NPAs) of all these public sector banks are on the higher side and looking at the NPAs of these banks, it seems that all these banks are staring at a financial crisis," said Pawar.
He said he would again meet finance minister on Monday to discuss the issue of co-operative banks.' MCCIA announced the launch of "forum of association" of industries from Western Maharashtra.
Do you know What is Cash Reserve Ratio (CRR), Finance Bill, Fiscal Policy in India, Expenditure Budget, Customs Duty? FE Knowledge Desk explains each of these and more in detail at Financial Express Explained. Also get Live BSE/NSE Stock Prices, latest NAV of Mutual Funds, Best equity funds, Top Gainers, Top Losers on Financial Express. Dont forget to try our free Income Tax Calculator tool.


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Posted April 21, 2017
The winning Ticket number was #0288. The amount to be won was $733.00. The number was NOT paid this week!! It's a ROLLOVER! Thanks for Playing and Supporting our Annual Powwow!
Next Deadline to "Pay & Play" is Thursday, APRIL 27th, 2017 before 4:00pm!
Reminder: Dream Dollars can be paid at the Eel Ground Band Hall during business hours,
at Joe's Kwikway Convenience Store & Gas Bar, 35 Micmac Road, Eel Ground,
or at and Cody's Smoke Signals and Cigar Shop, 6 Micmac Road, Eel Ground.
Thanks again & Good Luck!!


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You are here: TSMP Home Northallerton Activities WiZI (Women in Zion Investigate)
Meet on the first Thursday of the month at 7.30 p.m. in the Cottage
To Ghana with love...
The resourceful women's group (WIZI) at Zion United Reformed Church in Northallerton has successfully completed a challenging project to support a charity helping teenage girls in the Ashanti district of Ghana. Inadequate, single-use and unaffordable sanitary wear was often discouraging school attendance there. So the English women set to, in producing a re-useable, brightly-coloured, flexible sanitary towel which could last up to 3-4 years. Months of dedicated sessions eventually produced 70 multi-item packs - duly blessed at a special service shortly before Christmas, with examples hung like bunting on a washing-line around the pulpit! Our lead-planner Liz Styan has just delivered them in person, including a larger version to assist with continence issues in older people. Now the charity will establish further local production in Ghana as an integral part of its wider work to support education and women's health. The boon of this vital improvement in lifestyle is sure to ripple ever wider - an imaginative, practical gift from Yorkshire to Ghana!


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An ex-US soldier's novel about the US Civil War and its aftermath is an ambitious exercise in Southern Gothicby Jane Shilling / May 16, 2018 / Leave a comment
Kevin Powers's first novel, The Yellow Birds, drew on his experience of serving as a US army machine-gunner in Iraq from 2004-5. It attracted critical acclaim, praise from fellow writers Tom Wolfe, Colm Tóibín and Ann Patchett, and prizes including the Guardian First Book Award. His second novel also focuses on the aftermath of conflict, recording the shock waves of the American Civil War as they echo down the decades.
A Shout in the Ruins follows the fortunes of the extended household of a family of small-time slave-owners in Virginia. Bob Reid is a mule-skinner whose only daughter, Emily, born in 1846, grows up with Rawls, the son of her nursemaid, Aurelia. The child Emily proves something of a tyrant, setting her dog on Rawls, her father's slave.
A century later, 90-year-old George Seldom, whose home is about to be demolished to build a new road, decides to make a last journey to discover his origins. All he knows is that he was found as a toddler, clinging to his murdered mother, with a note pinned to his clothes reading, "Look after me, I now belong to you." In chapters alternating between the mid-19th century and the mid-20th, Powers explores the tortuous connections that link his vast cast of characters.
This is a narrative in which violence becomes a lingua franca, as familiar in daily life as on the battlefield. Rawls's big toes are cut off to cure his inveterate habit of absconding; a ferryman is stabbed; there are burnings, lynchings, death by tree fall, ambush, sudden illness and a lone, peaceful demise from natural causes.
Powers's style is expository, with a tendency to strain for its effects: "Winter had returned to the county like a guest who had forgotten her coat." With plot-lines sufficient for half-a-dozen novels, and a body count worthy of a Jacobean revenge tragedy, this is an ambitious exercise in modern Southern Gothic.
A Shout in the Ruins by Kevin Powers (Sceptre, £16.99)


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Fire Safety - It's Everybody's Responsibility
In a business or organisation, everybody has a responsibility for the prevention of fires from occurring. Whilst health and safety direction needs to start with managers and directors at the top of the organisational hierarchy, it is up to every worker in the company to be aware of the hazards around them, and to follow the information given to them on health & safety courses or training programmes they should have attended.
This will involve being aware of certain issues including the potential sources of ignition, the presence of combustible and flammable material, including keeping this material away from the ignition sources, being aware of the danger of blocked or inaccessible fire exits and escape routes, always adhering to company signing in/signing out policies so that it is known during a role call whether they were on the premises or not, and knowing whose responsibility it is to perform certain duties like fire sweeping during an evacuation.
Being aware of the dangers can help to prevent fires from starting in the first place, which is a much more preferable thing than having to put them out or deal with the aftermath. Even if nobody is injured or killed in the fire, the effect of the flames or smoke damage to buildings, machinery and stock can be sever and cause a major disruption to production for a length of time whilst it is replaced.
Despite prevention, if a fire does occur, workers need to know what to do in terms of tackling the blaze with appropriate fire fighting equipment if it is safe to do so, or know what to do in terms of evacuating themselves and/or others from the premises and assembling in the right place. Making things up as a fire happens is not a good idea as it leads to confusion, panic, and potentially life-threatening delays and things to get missed (e.g. not sweeping to check areas are clear or assisting those who may need help getting out). This is why fire courses and health and safety training is imperative as soon as possible, BEFORE an incident takes place.
As well as bespoke health and safety training programmes, accredited fire safety qualifications such as the NEBOSH Fire Certificate cover topics such as fire risk assessments, relevant legislation and legal requirements, investigation and fire control methods.
For more information on the NEBOSH Fire Certificate, please click here to view the course outline. You can also call us on 0844 800 3295 or send us an online contact form to discuss your fire training requirements with one of our expert health and safety training advisers.
Registered address:
10 Wheatcroft Business Park, Landmere Lane, Edwalton, Nottingham, Nottinghamshire, NG12 4DG, United Kingdom
Telephone: 0844 800 3295 | firstname.lastname@example.com
©2019 Sterling Safety Training. No part of this website may be copied without prior permission.


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Scale-Up Map
The Scale-Up Map enables you to map out your growth strategy in a single view. It helps startups to look beyond the now and build a short-, medium- and long-term growth strategy.
On a single page, you will be able to map out and keep track of the key value drivers for your startup, and align your team, board, and investors around your scale-up plan.
3 Outcomes
from Using
the Scale-Up Map
Think Ahead in Your Operations
Most startups know how to sprint to MVP, User Insights and Product-Market Fit, but few have solid strategies beyond that. The Scale-Up Map helps your team and you as a startup coach move beyond Product-Market Fit and think ahead in your day-to-day operations. The Map should give a 12 – 24-month framework for building a better scale-up.
Get All the Pieces to the Puzzle
Any startup founder will have too much on his or her mind. The team will rapidly move in many directions. Few can cover all the pieces. The Scale-Up Map gives you and the team a holistic strategy framework for rapid growth. As you will learn, you will need very different investors, accelerators, team, and board as you move through the seven phases.
Understand the 7 Growth Phases
The Scale-Up Map will walk you through the key phases a startup will sprint through as they grow, these are – Market Need, Concept, MVP, Launch, Scale Up, Strong Market Position, and Profit Engine. Each of these phases require very different investors, partners and strategies – and the Map will help you see that.
We have 50 teams all over South America using the Scale Up Map.
Strategy Manager
Use Case: Drone Scale-Up Finzz
Consumer drone company Finzz has reached their launch scale. They have a solid background, but now laying their detailed growth strategy for the next two phases. Notice how they have identified future accelerators, board members, investors and exit-candidates, even though that is still some time of in the future.
How to Use it
Stick it on the walls
The Scale-Up Map is an excellent tool in a 1:1 session; and even better for the team, board, mentors and investors.
We love sticking the Map on the wall, ideally in a big format like 120 x 90cm or bigger.
Write on Stattys
Ask your team to write on Stattys(at least initially). Get ideas, suggestions, priorities and early thoughts. Stick them to the Map.
Transfer and Discuss
Once ideas are on the wall, discuss, reflect, and execute like crazy. This is your 12 –24-month Scale-Up Map. All ready to go!


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Québec City at its Best
Enjoying the May Long Weekend
Whether you call it Victoria Day, National Patriots' Day, or simply the May Long Weekend, we've got a few ideas for making the most of Québec City on a fine stat holiday. Spring is in full swing, the city is gorgeous, and there are fun things to do, left, right, and centre.
Explore Old Québec
Credit: Guy Lessard Zoom
Stroll through the streets of Old Québec to soak up the city's unique architecture and alleyways and pop into a few shops. Celebrating the sun by pulling up a chair at a local terrasse is a must! And why not spoil yourself with your first ice cream of the season?
Guided walking tours and theme tours are great ways to learn more about the city, its history, and its residents. Discovering the city and its cycle paths by bike is also a nice option with the return of good weather.
A Day at the Museums
Credit: Jeff Frenette Photography Zoom
Musée national des beaux arts du Québec will be open on Monday, May 20 for the statutory holiday. If history is your thing, visit the Plains of Abraham Museum to experience Battles 1759–1760, an immersive exhibit that puts you at the heart of the Québec City siege and Plains of Abraham battles of 1759 and 1760. Good to know: save on your entrance to these two museums by obtaining one of the discount coupons offered.
On May 18 and 19, Citadelle de Québec will be presenting Soldier's School in New France, a historic recreation of an 18th century military camp that's fun for the whole family! Explore the world of natural sciences by visiting the two world-class exhibitions presented at Musée de la civilisation: Venenum, a poisonous world and Curiosities of the natural world.
Take in the St. Lawrence River
Credit: Marc Loiselle Zoom
Sail on the river and enjoy the incomparable view of Château Frontenac, Montmorency Falls, Île d'Orléans and Côte-de-Beaupré. Several water excursions are available to you, on different types of boats. A one-of-a-kind experience full of first-class photo ops!
A Little Action
Baseball fans will not want to miss the first home game of the Québec Capitales.
The spectacular monster trucks are back at the Videotron Centre for an event filled with adrenaline on May 18th.
More Inspiration
You can also take inspiration from our 3 day itinerary to plan your weekend. And if the weather is not good, there is always something fun to do, even on a rainy day.


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The lessons for the second semester started today. The classes in the morning were dropped, but the ones in the afternoon – Electric Networks – were terribly boring (as usual :roll: ).
I'm changing the code of one of my sites to XHTML atm. I'm nearly finished, but it will probably look quite f*cked up in IE. I'll reboot into windows tonight and check it out. If anyone has some feedback about the code, plz comment it, so I can learn from my mistakes. ;-) (Idd, the menu in the corner thing is similar to the one on www.eikke.com, sorry about that Ikke. :oops: )
looks at download window Wheeeeee, a new episode of RedvsBlue!


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Barossa Valley, South Australia
47% Shiraz 28% Grenache, 25% Mourvedre
This classic Southern Rhone blend is medium to full bodied with lifted spicy notes and complexity. Fresh fruit charac-ters of plums, cassis and berries carry onto the palate under-pinned by older oak. The finish is soft, juicy and long.
On the very best wine lists in Singapore.


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Solaris met and exceeded our expectations. The sensory gym had so many different options for play and we loved seeing him try new things each week. The therapists were thoroughly experienced in working with toddlers and were so kind to our little one.
~Katherine H.~
After a year of intensive speech and occupational therapy, my 3 year old daughter was showing no signs of improvement in her Sensory Processing Disorder symptoms. I was told no one knew why she was showing speech and motor delays, and that it simply happened with some children. I decided to start researching on my own, and was lucky enough to discover Yulene, whom I often refer to as my daughter's "angel". Integrating an array of different modalities of treatment, Yulene gave me my daughter back: I was able to hug her and kiss her, and form a bond with my child for the first time since she was born (before, she wouldn't allow me to touch her or kiss her), her attention span improved greatly, the several daily terrible tantrums disappeared almost completely. For the first time she showed interest in playing with other kids. She was first able to swing and climb the structures at the playground showing huge improvement in her coordination skills. Yulene is truly a blessing for our family, and is very devoted and invested in our child's development, and her hands can work magic:-). Our daughter is now ready to join Kindergarten, enjoys going to school and playing with friends, has a loving relationship with her parents and her sister, and is spending lots of time drawing, which is now her biggest hobby. I credit Yulene for all these wonderful things, and would wholeheartedly recommend her to any family with a child in need of therapy.
At the age of 3 my daughter had developed a clothing issue. She became picky wanted clothes to fit her a certain way or was sensative to the material. I thought it was a stage but she never grew out of it. She kept getting worse to the point she wanted to wear the same thing everyday. By 1st grade I notice it was affecting school. Getting dress every morning was a hassle and she got behind unable to concentrate and had anxiety due to her clothing problems. I seeked Drs. Help with no answers they were quickly to refer her to phychiatrist wanting her on medication which I was against. I took matters into my own hands and research her symptoms she match sensory process disorder there is were I found Yulene. She started seeing my daughter in 2008. Yulene has helped my daughter in so many ways. Her experience and knowledge is amazing she cares so much for her patients. My daughter enjoyed going and I saw progress everyday. Yulene changed my daughter life I am forever grateful. Now my daughter is 13 she is calm, exceeding in middle school and has many friends. She has a closet full of trendy new clothes that she enjoys wearing and they don't bother her not one bit . I would say the best of it all is that my daughter loves herself. I never thought I would see her like this. I would definitely recommend Yulene and her staff for therapy. Thank you so much Yulene for changing my daughter's life,


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It's playoff time in the NHL and as most hockey fans know, that means it's time to make your pool picks. While you will find a wide swath of strategies, the one this "Poolie" prefers could be summed up as "Go Big or Go Home." In essence, it's a boom-or-bust style that recommends stacking players on teams you think will go far into the postseason. If you are right, you almost certainly walk away with the win, but if you are wrong, you might finish close to the bottom.
Other options include a more conservative approach of spreading your players out or always picking the "best" player, but the problem (in my humble opinion) is that it's hard to win with these strategies. You are essentially banking on your opponents all taking a boom-or-bust approach and then busting.
The tough part with pool advice is that every format has different players in different pools, so recommending Player A over Player B won't always fit. So instead, I'm going to highlight a handful of examples to give you an idea of what decisions you might want to make in your pools.
I think we have to start with a base assumption. If you've ever listened to RotoWire's Puckcast with Statsman and AJ, you'll know that I am a diehard Penguins fan. As such, I can't in good conscience not pick Pittsburgh to make a deep run. Also, in the Western Conference, I am high on the Jets this year and


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» Back to Gallery »
This work represents my explorations into glass during a hot shop residency at the Museum of Glass with the assistance of Ben Cobb and the hot shop team to create the "Limina Series" vessels. The Limina vessels series consists of twenty handblown Limina vessels seated upon a painting with a related surface. Installation shots were taken at an exhibition at Gail Severn Gallery.
The fused glass works in the Incunabula Series and later working in fused glass with Steve Klein to make the "Incunabula Series".


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The Emrys Ensemble, whose repertoire extends from Baroque to contemporary, will perform at Wake Forest University Sunday, Nov. 9, at 3 p.m. in Brendle Recital Hall.
Bach's "Quartet in A minor" will open the concert. "A Dream Returned," composed in 1996 by CheeKong Ho, will highlight the second half of the program.
The ensemble was formed in 1993 by Lisa Liske-Doorandish, violoncello, and Katharine Boyes, piano, while they were studying at the San Francisco Conservatory. Lisa Bazuzi, viola, and Chester Burke, flute, joined the group in 1996.
Liske-Doorandish and Bazuzi perform with the Roanoke Symphony Orchestra. Burke is principal flute with the Baltimore Chamber Orchestra and Boyes is currently a visiting instructor in music at Wake Forest.
Admission is free. For information, call 758-5026.
Categories: Arts & Culture, Events
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We all want to live calm, happy, healthy, economically stable lives, confident that all will go well for us always Correct? Is there a sure way to ...View full details$19.99
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HIDDEN Photoshop Script To AUTOMATICALLY Generate Written Tutorials [HISTORY LOG Explained]
Topaz Denoise: Review..
Topaz DeNoise is designed to offer the fastest and most effective way to reduce heavy ISO noise. Whether you're shooting in low light, fast speeds, or other noisy conditions, DeNoise gives you the peace of mind to know that you'll always end up with a clean, clear, noise-free image. They are offering it at half…
Remove Image Backgrounds..
This is a cool online tool I have found for removing backgrounds & such from your photo's, please try it out, at the moment it is free while in the beta stage.. Remove Image Backgrounds Beta Instantly create masks, cutouts, and clipping paths online with ClippingMagic.com
Basic Tips: Paintshop Pro..
I know most people favour Photoshop when editing photo's but Paintshop Pro has been a good alternative & a lot cheaper to buy. Some of the tools are easier to use & a couple dare I say are better implemented, below are some tips if you decide to give it a go, they are in…


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By Jessica Teng Sijie | Images as credited
The Yale-NUS Writers' Centre Literary Awards is an annual award that recognises students for their outstanding work in creative writing. Awards are given across four categories of creative writing: Fiction, Non-fiction, Poetry and Playwriting.
This year, Paul Jerusalem (Class of 2019) placed first in the Fiction and Non-fiction categories, while Chrystal Ho Jia Min (Class of 2019) won the Poetry section with her poem 'Postcards from Alyki'. Meanwhile, Dynn Othman (Class of 2018), secured the top position in the Playwriting category.
A Literature major, Paul went on a study abroad programme at New York University in his third year, where he took classes on women of colour feminisms, critical indigenous theory, and the Filipino language. His wining works, 'Balikbayan Box' (Fiction) and 'The Yerushalayim Blessing / My Parents' Shadow' (Non-fiction), are both about Filipino experiences in Singapore and are greatly influenced by themes relating to diaspora and queerness.
Paul's interest in the Filipino diaspora stemmed from his realisation that there was a lack of discourse on being a non-CMIO (Chinese, Malay, Indian or Other) immigrant in Singapore. The vast majority of diasporic Filipino writing is set in North America, and he noted that this is understandable, given the Philippines' colonial past. However, Paul believes that there is "something unique and specific about Filipino experiences in Singapore that is not yet being addressed", and he hopes to fill this gap with his literary works.
In particular, 'Balikbayan Box' explores the figure of the overseas Filipina worker. Paul observed that the main breadwinner in many middle and working class families are women. These women often have to endure unpleasant situations in order to make enough money to remit home. However, 'Balikbayan Box' presents an unconventional perspective of what Paul describes as an "all-female, single-mother Filipino family" – a middle-class accountant from a working-class background, her daughter who was born and raised in Singapore, and their domestic helper, who finds ways to make ends meet while remaining firmly rooted to her home back in the Philippines.
On his passion for creative writing, Paul shared that writing has been a wonderful space for him to explore aspects of his identity, "in ways that neither traditional academic writing nor social science methods" are able to help him achieve. He credits the headway made in his literary ventures to his experiences in Yale-NUS, which provided a place for him to explore and develop his writing. "Having access to great and inspiring writing instructors as well as a community of writers, both within and outside of the classroom, is extremely beneficial for me", he said.
Apart from the writing classes and advising sessions provided by the Yale-NUS Writers' Centre, Paul was also selected for the Writing Fellowship Programme, a competitive summer fellowship jointly administered by the Centre for International & Professional Experience (CIPE) and the Writers' Centre, and partly sponsored by the J Y Pillay Global-Asia Programme. As a Writing Fellow, Paul received support to attend intensive writing workshops at the renowned Iowa Summer Writing Festival in the US.
Paul outside the church in Iowa City where Pulitzer Prize-wining author and essayist and former instructor at the Iowa Writer's Workshop Marilynne Robinson reportedly went to church. Photo provided by Paul Jerusalem.
For Dynn Othman (Class of 2018), winner of the Playwriting category, his Yale-NUS education was similarly instrumental in helping him hone his craft. As an Arts & Humanities major, Dynn took course such as Ekphrasis: Creative Writing in Dialogue with Visual Art, Introduction to Fiction Writing and Advanced Fiction Writing. "These classes taught me what I liked and didn't like in writing, giving me a stepping stone to developing my current style," he reflected. During his time at Yale-NUS, Dynn was also actively involved in the Yale-NUS Filmmakers Society, and served as its President in Academic Year 2017-2018.
Dynn's winning submission, 'Shadows NEVER Die!', is about issues that are close to his heart – friendships, family, love, self-image and death. "It explores broken things and the mechanisms by which people attempt to keep existing amongst the debris", he shared. 'Shadows NEVER Die!' also examines the landscape of Singapore superstition. The supporting characters in the play include a pontianak (a vampiric ghost in Malay folklore) and a divine being that vaguely resembles Confucius. "The style of the piece was inspired by my rediscovery of magical realism in Cuba", he explained.
Dynn directing actor Adria Hermione Lim on the set of Shadows NEVER Die. Photo provided by Dynn Othman.
On why he enjoys writing, Dynn describes it as a form of catharsis. "It's a method for me to explore issues that I'm facing in real life, in a way that allows me to laugh at or see the light side of dark life experiences."
Dynn graduated from Yale-NUS recently and he intends to pursue a career in the film and television industry. "Someday, I hope to create a collective of filmmakers and artists or be a partner in a production studio that will allow me to keep doing creative things," he shared. Dynn has taken the first step to making his aspiration a reality by working with a group of Yale-NUS students to make 'Shadows NEVER Die!' into a film.


text: Salman Khan's Father Started His Career As Actor March 23, 2016 0 By admin Pages:Next page Share7TweetPinShare+17 Shares Pages:Next page CategoryHindi Movies When R Madhavan Got Rejected By Mani Ratnam! Mere Sapno Ki Rani Leave a Reply Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Website Notify me of follow-up comments by email. Notify me of new posts by email.


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Laser tag
Battle your friends in the future of combat. Teams fight through the fog, black lights, pylons, dazzling lights and thundering sound system to blast their opponents.
the fun begins here...
There's so much more to C.J. Barrymore's.
More to do, more ways to celebrate, and more fun to be had.
- Must be 40″ tall to play
pricing & Info
- $7 per person, per game
- Flashing lights may effect people who suffer from epilepsy or light sensitivity.
Book Your
Party & events
C.J. Barrymore's has everything you need to host a successful special event. Our event coordinators help you every step of the way. Relax, have fun, and make memories to last a lifetime.
park hours & directions
We are open 7 days a week May – Labor Day, weekends all year round and special hours on holidays. Check out our full schedule and navigate your way to hours of fun.
great food & cold drinks
Enjoy a delicious meal with our classic American favorites and fully stocked bar.


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Hard refresh.
Ctrl + F5. Several times may be necessary.
Yes: Click on the Upload and go to the folder where your image is. That's it so easy.
Or we'll continue with improvements to the forums......
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for a free account and browse the forums without ads.
Oh yeah! Direct image uploading test, works great! Going to love this!
Posting replies is working at my end with Firefox now... and now I need an excuse to try uploading an image,
EDIT: Tried uploading an image but it comes out rotated to the left, resulting in a sideways photo. How to resolve this as rotating my own image to correct this does not alter the sideways pic?
Living upside down in Oz has its limitations...
Living upside down in Oz has its limitations...
Like that's a lot of help.... about as much help as saying 'living up the right way in the UK has it's limitations when looking for loose change down a rabbit hole'.
Which by the way is how the Grand Canyon was formed... my Great Uncle Hamish Mc'Tavish dropped 5c down a rabbit warren.
Obviously others have figured it out, and hopefully one of 'em will share the secret with me as to how to get pics posted up the right way.
If the source has them the right way then thats that.
If you add one upside down it'll be a cache issue to correct it.
Rotate on computer...resave to new name...rebrowse and re up....
Nope, all photos are right way up but they're not being added that way.
I will try renaming the pic, which is already up the right way and see how it goes.
Nope, no success there..... still posts rotated to the left.
Okay, I'll clear the cache again and see if that helps.
Nope, clearing the cache again didn't work... pics still want to post rotated to the left
You viewing them on the computer with some form of auto-correct for orientation?
As far as I can tell it's simply cause and effect...WYSIWYG ... if the actual image is right way up on your computer it is posted that way.
If you see it posted rotated it is actually a rotated file image on your computer...and being corrected by your viewer.
Mobile phone images are famous for always being wrong way round...
[one of my paints ....and yes 'shiela' wasn't a typo [on my part at least]
Not that I know of.
Now that's a likely reason why I'm not able to post pics the right way up. Thing is, they were taken with Shaunna's iPhone and all appeared the right way up from word go, but I'm guessing that doesn't necessarily mean they are. I will have to investigate this further, and perhaps even use different image viewers to check the orientation.
Thanks for the tip.
Yes. I take all images I may use for something from my cell to my computer. Many of them I have to rotate so it does sound like Paul hit it on the nose so to speak.
Waiting to see what Feb screen shot thread will look like. Hopefully it will be filled up like past years so we can see all the different things.
I found out that when you take a picture with the iPhone horizontally it depends on where the button is to take a picture. I believe if the button is on the left the picture will be upside down when you transfer it to a computer.
If your using Win 10 you can use Windows Photo Viewer to rotate it. This is not the app that comes with 10 but the one from 7 & 8. It's still on 10 you just have to activate it.
See here: http://www.intowindows.com/how-to-enable-windows-photo-viewer-in-windows-10/
Al. Paint comes with win10 and does a good job at rotating and other things. I actually use PS but had tried the win10 paint just to see what it did. Easiest way too find it is just to type Paint into the search box. It can be also saved to the TB if one wants.
Also type Photos in the SM search and there is a nice photo-viewer available. Can rotate, make your own photo folders, save changes you may make.
Just saying lots of options.
Yea I know of the Photo app but I still like the old Photo viewer. It lets you use the forward and back buttons on your mouse to scroll. I'm on a dual boot with Win 8.1 and 10. I installed 10 at the end of the year for free and activated it with my Win 8.1 Pro key. I searched YouTube and the internet to find out all the little tips and tricks for 10 that's how I came across the Photo viewer.
It's a great tip for an older program that works fine.
Not really an old program it's still in there you just have to turn it on. MS wants you to use their new apps, which is cool, but I don't need all that to look at a picture.
Yeah, I went to the page and tried to download the reg file but it was just coded text. However, I managed to find the required reg file over a majorgeeks and now I have the original Windows Photo Viewer up and running as my default image viewer.
Now I just have to figure out which way to rotate my pics to post them correctly.
Orright, then! I supposedly have exceeded the image upload count. I find that amazing since I haven't been able to successfully upload a photo as yet.... have had a few attempts, though. Hopefully a mod will be able to reset that for me. T.I.A.
I'm glad it worked out.
If you copy the text and paste it in notepad and save it as .txt file (Windows Photo Viewer.txt). Then change the .txt extension to .reg (Windows Photo Viewer.reg).
This is for those who would like the old viewer. I'm just sharing.
And ALWAYS back up your registry before you change anything.
Check edited post.
Rnd...youneed to know that what you see on you computer is actually what you get.
File image orientation might only be definite in image properties (resolution) and only quaintly corrected for you by the os and/or image app.
No matter what im uploading (whereever) im checking it via psp or dopus... but not by a "viewer" that may try to screw things up for you ....
There are many great features available to you once you register, including:
Sign in or Create Account
Return to the WinCustomize homepage.
CursorFX is a utility which allows you to have much more flexibility in the cursors
you use to interact with Windows. CursorFX users can create and use cursors that
look and feel far superior to anything you've ever seen before! Best of all, it's
really easy to create your own super-charged cursors!
Stardock DeskScapes extends Windows 10 with the ability to run spectacular animated wallpapers (Dreams) on your desktop. Choose your Dream from our extensive library to personalize your pc.
IconPackager is a program that allows users to change nearly all of their Windows
icons at once by applying "packages" of icons. A package of icons contains
icons to replace most of the common icons on your Windows PC.
Icons for applications and folders.
Rainmeter allows you to display customizable skins on your desktop, from hardware usage meters to fully functional audio visualizers.
You are only limited by your imagination and creativity.
Rainmeter is open source software distributed free of charge under the terms of the GNU GPL v2 license.
Show off your favorite desktop configuration by uploading a screenshot of your desktop!
SoundPackager brings customization of your auditory experience to Object Desktop!
Users can now choose from "sound packages" to enhance their Windows desktop
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- You can't pour from an empty cup. Take care of yourself first.
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45 Year Old Dad Discovers His Childhood Athleticism
Whether you are a year removed from college track or a year removed from retirement, the athleticism of your youth is still inside you.
Like an old lawnmower, give it a good cleaning and it will restart…as this 45 year old dad discovered.
The reason why I am curious about running track again stems from when I took my kids to the track in Seattle. They are only 4 and 5, so while they ran a little with my wife, I decided to just run one lap a little faster. I did it in 74 seconds very easily. Now, doing 4 of them back to back at 45 years old is a whole different story.
I found that all the steep hikes I have been doing since I've lived out here have given me more power, mental strength. I don't do any crazy 10 mile road work. I go as fast as I can uphill and take it relatively easy on the downhill in the mountains.
The key, and this is key, is that I don't go 90-100 percent every day – more like 90-50-75 on say Monday, Tues, Wed. Sometimes, for example, I'll do 4000 feet of vertical (much of it in snow this time of year) as hard as I can one day, and nothing the next.
Rather, I lift weights, but not in the gym as much anymore. I use left over cinder blocks from when I renovated my house a long time ago. I have a piece of rebar that I sometimes slide in between them for curls, presses, etc. Some days, instead of running, I walk around all day with ankle weights or a heavy pack, or load up the cinder blocks and do squats. When I am working at home, I get up and do pushups in every room of the house when I take a break. I also use Billy Blanks old Tae Bo workout for cardio as well as Tony Horton. You kind of see the theme. It seems haphazard, but it really isn't. My wife already thinks I am nuts – and she is right.
The key is mixing it up, and allowing my overtired muscles to recover while working muscles from different angles – you don't get this by merely putting in 50-mile weeks or the same lifting routine in the gym. Whatever it is, I feel I have been getting faster again.
Diet-wise, I don't get too strict. I naturally don't like to eat fried foods and lots of sat fats. I eat lots of bok choy, broccoli, spinach and feta. I still drink milk, and get much of my fat from unsaturated sources like vegetable oils or nuts. I make a 4-egg omelet I share with my 5-year old daughter, but I only use 1 to 2 yolks. I stay away from processed foods. And too funny, I eat Chipotle, which was mentioned on your site. I could bore you to tears, but I'll stop here.
Your story is not boring at all. In fact, your regimen is exactly the sort of thing I recommend to readers, particularly in my NO RUNNING rants.
You are actually more diet-savvy than most. Also, your rest / recovery philosophy is spot on. Shockingly, most athletes don't adhere to this critical requirement for optimal performance. They are working twice as hard…and not reaching their full potential as a result.
With your lifting and long mountain walks, you've essentially been in a prolonged Endurance/Strength-building phase (two of the first three phases of a professional pre-competitive cycle).
The next step would be to introduce some speed training (slowly, of course!). Based on your routine, I suspect your legs are stronger than they are fast. Plyometrics would help unlock that strength. Drills would re-teach your body proper and efficient running technique (a.k.a. form). Quick sprints of 50-150M would improve your neuro-muscular coordination, eventually enabling you to regain much of the quickness of your youth. Longer reps (200s, 400s, 800s) at various paces / rest intervals and the occasional tempo run would come close to completing the equation.
Sounds like a lot to "complete the equation", but the Endurance and Strength phases actually take the most amount of time to complete. Speed, Lactic Tolerance, and Fine Tuning can be completed in a few months time. The only catch is that you really ought to have a coach to assess your unique physiology to determine when and how much of each exercise will make you the fastest you possible.
Crazy as it might sound, you could actually compete at the Masters National Championships (August 2-5 in Lisle, Illinois). A 5:00 mile would likely place you among the Top 10 in the 45-49 age grouping.
I hope you give it a shot. I personally enjoyed my journey immensely. The transformation from "fat drunk" to National Champion gave purpose/direction to my exercise regimen. It also enabled me to recapture a piece of my childhood. I can now sprint, jump, and even play football against 20 year olds again…and beat them! For over 10 years thought those days were over.
In fact the athleticism of your youth doesn't go away so easily.
It actually declines very very very slowly over time. The reason it seems to disappear is that we cease to use it. Like an old lawnmower in the shed, our bodies get rusty. But like that old lawnmower, all it needs is a good cleaning and overhaul. It'll start right back up again — a little worse for wear…but only a little.
Keep me abreast of the progress and best of luck!
Kindest Regards,
Just came back from the track. I think you hit the nail on the head without even being there.
I did a couple of 100m sprints, but I say sprints loosely because I did not want to step on the gas all the way for reasons you mention. I did a couple of 200m in around 34 secs and ran one 400m in a little over 70 for the grand finally. I rested anywhere from 2 to 5 minutes in between as I was entertaining my 4 and 5 year-olds.
I gotta tell ya, that 70 was pretty tough. In terms of my legs being stronger than they are fast, absolutely true. I feel plenty strong enough for my Thurs night hike up a 5000-foot mountain in the pouring rain with a few other lunatics – I guess it's birds of a feather…
On the track or on the mountain…lunatic birds of a feather indeed. We're all a little nuts. LOL.
Those are pretty good times for someone at your age…and especially with your training experience. There's definitely something lurking under the covers there!
FYI, the tough 70 was primarily due to your lack of "lactic acid tolerance" (in quotes because it's a misnomer – topic for another day). That tolerance comes quickly, but is not recommended to push until later in training. 1) It's painful!…a mind can grow weary of feeling that pain regularly and 2) it actually does involve acid, so it's actually detrimental to your body and training, even though it's critical to build tolerance to race your best times, and 3) it only takes 6 weeks to develop, so most knowledgeable coaches develop it at the very end of my season (a big reason why early-season times are so much slower than late-season times).
Keep a level head and sloooooowwwwwwly incorporate track workouts into your regimen. I have no doubt you will see great progress. If you simply stick to your philosophy of getting good recovery, you'll be ahead of 80-90% of runners out there.
Thanks for sharing your "No Running" experience. Good Luck!
Join the "No Running!" movement on Facebook


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text: HomeEPDee En – Poppin' [EP] Rajrishi Murthi March 27, 2019 EP, Indie, New Release, Pop, Rock New Delhi-based outfit Dee En enthralled listeners earlier last year with the release of their debut EP, 'Whoopsie Daisy' which treated listeners to their hazy, yet dreamy brand of psychedelic rock and indie pop. And come March 2019, the talented band has now finally returned to action with their latest EP. Titled 'Poppin'', the 5-track body of work sounds like a wonderful reintroduction to Dee En's music as they carry forward into the next chapter of their journey which goes on to showcase their methodical experimentation with sound in the most convincing manner till date. Led by the EP's only single 'Milagro' which seemingly provides us with a fitting soundtrack to the urban oasis of Delhi NCR, the opening track 'Circle' sets up underlying tone of the project beautifully as Dee En dial up the echoing, sweet melodies which fall in sync with the retro basslines and reverberating vocals. Next comes 'Hope To Be' which makes us travel to the realm of psych rock only to be pushed towards a whole new territory soon after. 'Both Of Us' goes on to deliver a wholesome, yet intriguing mix of psych-inspired space rock before the EP's notorious finale, 'Cokehead' goes on to steal the limelight with its glitched out synths and unadulterated composition. Fresh off the EP's highly anticipated release, we also managed to catch up with Saurav Debnath from Dee En to talk about 'Poppin", the collaborative effort on their latest project, future plans and much more. Read on. TBB: Poppin' arrives as your first output since the successful release of your debut EP, 'Whoopsie Daisy'. Can you tell us a bit about putting together your sophomore body of work and what were you planning to do with it? Dee En: Well, to be fair Poppin EP' was more or less a successive work flow ever since Whoopsie Daisy as we had already been working on these songs and there had never been a real break or anything to visualize a solid plan. Although the idea was to delve more into the tricks and techniques we had learnt over the first EP and produce a much more cohesive album in terms of its presentation. TBB: 2018 turned out to be a great year for Dee En! When you look back at all the success garnered, how do you reflect on all the highs and lows from the past twelve months? Dee En: Collectively I don't think at any point we've felt the success except for all the festivals and gigs we've been playing I mean it's very nice to know that people appreciate the effort however our aspired success is based on our execution and how well we are being able to carry out all the things we as a band/unit wish to fulfill in retrospect to our love for the art. TBB: While your previous EP stood out for striking a near perfect balance between the sun-kissed tonality and the hazy, moody soundscapes, Poppin' builds on the sounds and atmospherics that create interesting layers. Was it a conscious approach towards creating this environment which surrounds your music or a natural process that has steadily grown on its own? Dee En: Quite naturally we are deeply involved with layers being juxtaposed onto each other especially on Poppin' since it's much more of a collaborative effort than the previous one. What probably stood out for us in this album was the designing process, to find coherent meaning within these layers although I still think we haven't yet cracked it but that's pretty much the challenge we would like to impose on ourselves with each project. TBB: Your latest EP packs in some impressive songwriting throughout its proceedings. Led by its stand out cut 'Milagro', can you shed some light on what easily makes up one of the record's most memorable highlights? Dee En: I think most of this EP has been based around a particular phase of overly imposed ideas which often allowed at least for me in particular to use my songwriting as a channel to state or narrate rather than finding answers. Most of these songs mean nothing unless you've been on a similar tangent of thought in relation to almost anything or nothing but I'm sort of glad people often do tap into the words not necessarily as a third person. TBB: After going through the EP multiple times, I can't help but to emphasise on 'Cokehead' which sounds like a hyperactive, yet grand culmination of Dee En's several characteristics and charms. Would you like to share some of your thoughts on the closing track? Dee En: Yes there is this constant debate of favorites and I think much of this album was finished when Ashrey and I got done with the production of Cokehead and while he thinks it's the best mix in the whole record, I find the song extremely uneased by my own values attached to it and as we went along everyone just added more and more agitation to the song, for instance the synth solo by Aditya in the end. Quite strangely my outlet of the whole song is fairly the bassline to which I usually cling onto but in the hindsight I guess this song well describes the usual mental state or perhaps an anxious day and guess that's what this whole album is about you know. TBB: Lastly, what can we expect from Dee En next for the rest of 2019? Dee En: I think there's no such thing as expectations unless you really feel the need of something obsessively and for us it's only about being truly obsessed to our music, lyric and art for which we haven't definitely found the sweet spot yet. Listen to Dee En's 'Poppin'' EP below. Photo Credits: Prabhakar Duwarah