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Our expert gear testers have spent five years utilizing over 20 of the best first aid kits. For 2020, our selection includes 12 top-performing and popular first aid kits available. Kits were evaluated using a set of predefined metrics to allow us to rank and score these kits against each other fairly and evenly. Our test team is comprised of mountain guides and Wilderness First Responders who have a high need for quality medical supplies and have a higher level of training than the average person, making this review a trusted source of information about this critical piece of equipment that we hope you never have to use.
The Best First Aid Kits of 2020
Best Kit Overall
Surviveware Small
The Surviveware Small first aid kit is made up of good quality supplies in a rugged case. Compact but not tiny, this kit features all the things you will need to treat small and large injuries alike. Quality implements such as hospital-grade trauma shears, forceps, and ace bandages add to its value. We especially like the small pocket-sized kit that includes a CPR mask and gloves.
We were a bit surprised in not finding any over-the-counter medicines supplied in this kit, so that will be something that you will need to stock yourself. We added extra tape on most trips, as well as an extra pair of gloves. This case has a lot of space left over, so it is easy to add extra items in for longer trips or where the likelihood of more serious injury or illness is possible.
Read review: Surviveware Small
Best Bang for Your Buck
Adventure Medical Kits Mountain Series Hiker
Our award for offering the best value is earned by the AMK Mountain Series Hiker kit. It is a compact kit that is barely as wide as a postcard, making it easy to fit into even the smallest of daypacks. It only weighs 10 ounces, and additional weight can be reduced by taking out the first aid book. This is one of our favorite kits to bring along on day hikes, multi-pitch rock climbs, and mountain bike rides due to its small stature, but also due to its high quality to value ratio.
With a very strong value to cost, we recommend this kit but should note that adding a CPR mask and extra nitrile gloves will make this kit much more versatile and protective for the user to guard against bloodborne pathogens. The quantities in this kit are pretty slim, making it an appropriate solo kit or for a group of two heading out on a short trip.
Read review: Adventure Medical Kits Mountain Series Hiker
Best for Day Hiking and Lightweight Adventures
Adventure Medical Kits Ultralight/Watertight .7
If you're looking for a minimal (but still useful!) kit to toss in your pack for daily adventures, the Adventure Medical Kits Ultralight/Watertight .7 is our top recommendation. We bring this kit along on adventure days because it's reliable when you need it but goes unnoticed in a pack when you don't. It's lightweight, but the components and tools are not cheap. The case is waterproof and holds up well.
Geared toward fast and light, this kit lacks a few standard first aid items, such as a CPR mask, trauma shears, and ankle tape (the tape included is too thin for effective ankle wraps), but our testers added these items in to make for a more inspiring yet still lightweight kit. Regarding materials, there aren't high quantities, so you'll need to refill your kit more frequently than other packs reviewed. These caveats seemed to limit our fondness for the Ultralight/Watertight .7 to day trips not too far from the trailhead. It can fix basic first aid needs, but should not be overly relied upon on trips deep and distant into the wilderness.
Read review: Adventure Medical Kits Ultralight/Watertight .7
Best for Travel
Adventure Medical Kits Smart Travel
The AMK Smart Travel Kit stands out as a unique offering to the world traveler. This kit could be brought along on a hiking trip, but we found it to be best suited towards someone going on a vacation or a trip abroad. With more applicable items and medications, as well as a handy visual guide for those who might be experiencing language barriers at a clinic, the Smart Travel Kit has all you'll need, except your passport.
The Smart Travel Kit is designed to be used on the go and can be hung from the back of a door. It's made of durable material that should resist wear and tear, though the organization and layout of the kit left something to be desired when compared to other available models. We feel like this first aid kit has a lot to offer to those who are traveling, especially in foreign countries, and is small enough that people living out of their luggage should be able to bring it along without going over their weight limit.
Read review: Adventure Medical Kits Smart Travel
Best for Large Groups and Long Trips
Adventure Medical Kits Mountain Series Explorer
The Adventure Medical Kits Mountain Series Explorer is our Top Pick for Large Groups and Long Trips. Many of the kits that we feature in our review are for minor, incidental injuries that occur close to the home or while on light hikes near the car. Since many of us travel on extended sojourns deep into the mountains, deserts, and forests far away from definitive care, we also need to be prepared. This first aid kit provides a much deeper set of resources to deal with heavier bleeding, a wider range of medicines, and has informational resources that can inform you as to the best course of treatment when you are unable to talk directly to a medical professional.
Best used on long trips far from the trailhead, this is not solely meant for overnight excursions. We also found it useful when even on day trips but with large group sizes, so that we could have the resources to treat many small incidents as well as one large event.
Read review: Adventure Medical Kits Mountain Series Explorer
Best for Basecamp Use
MyMedic MyFAK
The MyMedic MyFAK is the burliest first aid kit that we have reviewed. It looks and feels like something that a combat medic might be issued. This kit features heavy-duty medical gear that most kits do not have. Pressure bandages, saline irrigation tubes, medical-grade thermometers, and trauma shear are just some of the quality equipment included.
It is heavy, to be sure, and is not the most compact, but this is not the kit you throw in the daypack for a short walk in the woods. More than other packs, this model will be appreciated more by individuals with some medical experience. It is best for those situations that require medical attention in remote areas and that do not have to worry as much about weight. We like this kit for car camping, for job sites, for off-road driving and for other activities that have a home base, which is why we awarded the MyFAK our Top Pick for Basecamp Use.
Read review: MyMedic MyFAK
Why You Should Trust Us
For review author and Mountain Guide Ryan Huetter, first aid is not something to be taken lightly. As a mountain professional, injury prevention is the primary risk management tool, though he always carries a quality well-stocked first aid kit, whether on a personal trip or with guests. Ryan holds a bachelor's degree in Outdoor Adventure Management from Western Washington University, and since completing this has racked up an impressive climbing resume, from over 20 Yosemite big walls to 7 seasons in Patagonia, with an ascent of Fitz Roy. He is a fully certified IFMGA mountain guide and works around the world, guiding rock, ski, and alpine climbing trips.
Testing these kits was a combination of close examination, taking them out in our packs on several trips, and using them during Wilderness First Responder (WFR) courses. During the WFR training, we gave the kits to both novices and first aid veterans, noting the ease and effectiveness with which they were used. We took everything apart, examining the quality of the contents. We weighed the kits, comparing our measurements to the manufacturer's specs. We never used these kits to treat trauma other than that which was simulated during the WFR training, but we feel it was an effective substitute, which has resulted in a comprehensive and informative review.
Related: How We Tested First Aid Kits
Analysis and Test Results
Our methods of testing involved investigating all the items inside the case and using them in real or simulated medical incidents and emergencies. To score all models in an equal manner, we devised several test metrics based on the most important performance aspects users demand from these kits. Below, we discuss why each metric is significant as well as notable performers in each.
Related: Buying Advice for First Aid Kits
You certainly can purchase a small canvas bag and attempt to buy individual supplies to create a customized first aid kit. This takes time, effort, and the costs add up quickly. You end up with lots of equipment to resupply your kit, but will typically spend much more than you would have with a pre-built model. For those that want to forego this timely and expensive venture, first aid kits provide excellent face value.
Tradeoffs in this gear category are typically the quality and quantity of the contents. A kit stuffed full of items of dubious utility doesn't share the same value of a kit with a more selective approach to its contents, focusing on fewer, higher quality contents. Keep in mind that individual needs can alter the value of any given product greatly.
This is one of the most important factors to consider when choosing a first aid kit. When scoring how a product performed in the quality category, we looked at the tools, medical supplies, medications, and the case or pouch.
It's frustrating to pull a component from your bag and have it underperform when you need it - just because the manufacturer tried to save on costs. The component quality of the different models in our fleet ranged dramatically. For example, some had solid trauma shears similar to those a paramedic carries on an ambulance, and others had small scissors made of cheap plastic that bent when we tried to cut anything with them.
Other items that had a wide range of quality were the rolls of tape, triangle bandages, tweezers, and CPR masks. Overall, the Adventure Medical Kits, Surviveware, and MyFAK models impressed with high-quality components. We also looked at quality control on the part of the manufacturer to provide supplies that matched the list of contents, and to make sure that any over the counter medications were not expired or at risk of becoming expired within one year of purchasing the kits.
While many of the first aid kits we tested contain supplies made in China, there was a big range of quality in these medical supply manufacturers. Although Adventure Medical uses products made in China, their kits offered higher quality products from a reputable manufacturer. Thus, Adventure Medical Kits and HART Health have better quality control overall than others like I Go or First Aid Only. The Surviveware Small also backed up quality contents with dependable quality control.
Another factor in this metric is a kit's internal organization. When medical incidents strike, it's a relief to have your first aid contents labeled and easy to find quickly. Some of our favorites for their intuitive and well-designed organization include the AMK Explorer, Hiker, and the MyFAK. Supplies are easy to locate, remove, and put into action with this kit. Fold-out organizer pockets and removable mini kits aid are our favorite methods of organization. Other models forced us to dig excessively or remove the contents of the container to find the right item we sought, and after a few rounds of use, some kits became hopelessly cluttered, which impacted the quality of the supplies inside.
Given the potential scenarios we might encounter when far from home on a trail, a river, or a mountainside, we want to be confident that the bulky bag of medical supplies that we have been hauling along is going to be useful. We scored these kits based on how useful they were for their given weight. Of course, a group could carry a duffel-sized first aid kit and have ultimate usefulness, but we wanted to see how well the smaller, streamlined overnight kits fared.
Each model was scored on how useful the components are in a wilderness medicine situation. The Surviveware is full of useful items, like hospital-grade trauma shears and fine point tweezers, and not a lot of extra items that serve little or no purpose. It is heavy, but if you are engaging in activities that have a high probability of serious injury, the MyFAK kit is perhaps the best equipped (among kits of its size) to handle large wounds. Kits that were heavy on the bulky dressings and wound closure strips, but lacked over the counter medications or blister kits, did not rate as highly as those kits that had a much more even ratio of supplies. An even ratio of supplies made it possible to treat the common day to day injuries encountered on the trail as well as the more serious ones.
An exceptional model among the contenders is the Smart Travel model, despite being less useful in a wilderness setting. As its name implies, it serves its user best tucked in a carry-on during domestic or international trips. It still received a high score in this metric due to its great utility in travel scenarios, like the inclusion of antidiarrheals, rehydration salts, and visual aid for communication across language barriers.
As for cold compresses, we aren't entirely convinced of their necessity in a first aid kit. Modern medical thinking has taken the old standby treatment, RICE (rest, ice, compression, elevation) away from the current curriculum. Instead of treating with cold, now it is recommended to treat acute injuries with light movement. We've experienced kits where the cold compresses did not work, such as the Swiss Safe, which barely became cool, or the First Aid Only, which never activated. We also noted that the kits with weighty additions did not necessarily increase the overall usefulness. For example, pressure-activated compresses can be readily replaced with things like stuff sacks full of snow or bandanas dipped in mountain streams. Those leaving their kits in the trunk of the car for roadside emergencies may find a need for glow sticks, but anyone going into the backcountry will likely already be carrying a headlamp and spare batteries. Balance the need to treat things with specialized items and being resourceful.
How many people you plan on serving with your kit is also a key consideration. A small, lightweight kit like the Adventure Medical Kits Ultralight/Watertight .7 is incredibly useful for a day trip while solo or in a group of two, but pales in comparison to the usefulness of a deeper kit, like that of the Adventure Medical Kits Mountain Series Explorer, when traveling in a group of 3 or 4. When going out with larger groups, make sure you are bringing enough supplies. We often add extra gloves, moleskin, bandages, tape, and medications, leaving the contents of less frequently used materials the same.
It's important to consider the durability of the bag and tools that you are buying because these are two components that stay with you for the lifetime of the kit. Individual components need to be replaced either from use or because they expire (such as in the case of medications). Given that we do not perform first aid on ourselves or hiking partners every day that we go out, our kits may languish unused at the bottom of our packs for long periods without being used. While periodically checking to ensure that the contents are still in good condition is mandatory, we also expect long-term quality from the equipment we rely on during an emergency.
Organizations may require that inventories are done after each trip. Most recreational users probably find that an unrealistic standard to follow. At the very least, keep your kit stocked up on consumable items like moleskin, over the counter drugs, and tape. So you won't be surprised by a fully depleted supply of an important item, you'll want to give your kit a full inventory once every few trips. Several of the manufacturers of these kits, such as Surviveware and Adventure Medical Kits, not only include a list of contents with which to inventory your bag, but also provide an easy medical supply reordering service so that you know that you are getting similar quality items to refresh your depleted stores.
You should feel free to resupply your kits based on other lists as well, and with what you actually need for your intended application. The Washington Trails Association has a great list of supplies to use when you are ready to restock your kit.
The bag itself also reflects the types of trips you take. Those embarking on backpacking trips will likely benefit from having a case that secures the contents from damage and would do well to seek out a heavy nylon pouch like the Surviveware has. We were impressed with the effort put into making the AMK Ultralight/Watertight's bag weather-resistant and protecting the kit's components with a reversed watertight zipper and taped seams. Other products like the Be Smart Get Prepared kit uses a hard plastic case that can be wall-mounted for easy access in a workplace setting.
The contents of the bag need to be durable and able to hold up to the rigors of use. While the majority of the kits we tested were not labeled as being waterproof or even water-resistant, by containing the supplies in individual and resealable packages, the kit is more durable in wet or humid environments. We still suggest an additional dry bag when in these climates to keep your supplies from spoiling. It is not only annoying but also unsafe when bandages have opened up inside your kit due to moisture, as they are no longer sterile.
Versatility For Multiple Environments and Group Size
This category took into account how large of a group the different kits could service and the range of activities they were good for. A kit lost points if it was too heavy and did not have the added benefit of being able to service more people in a remote environment.
The most versatile models are those with the highest quality components and good weight-to-usefulness ratio. We also want to consider how many potential injuries our kits might be able to treat; some kits boast an astounding number of supplies but are mostly just stocked with simple bandaids and cotton swabs. We reviewed two kits that rose to the top for use on longer trips and with big groups, the AMK Explorer and the MyFAK. Both have bigger-than-average storage for a wider range of supplies, making them the most versatile on extended trips. The Explorer wins the Top Pick Award for this versatility on long trips and larger groups, while the MyFAK is best utilized in a basecamp scenario. It's also our favorite for dealing with severe trauma.
Too often we found dozens of bandages and alcohol wipes in various first aid kits, perfect for small cuts and scrapes, but when we tried to find a piece of moleskin for a small blister or a roll of tape wide enough to effectively stabilize an ankle, we were out of luck. The Swiss Safe kit also included a small pocket kit, but this was not incredibly useful on its own.
The I Go displayed little versatility among the small kits. We continually swapped out tape, tools, and medications from more quality kits such as the AMK Hiker or the Surviveware Small to feel more confident in our abilities to provide treatments effectively. And while we liked the usefulness of the Smart Travel kit in traveling scenarios, it was far from being an all-around champ.
Just because your kit does not come as versatile out of the box as you would like it to be, don't let that stop you from replacing consumable items like athletic tape or moleskin with the supplies you actually need and use. After reviewing each individual kit, we began mixing the contents of some kits to build the ultimate kits for both short and long trips. By using both the Surviveware Small kit and the AMK Ultralight/Watertight .7, we found that we had an excellent selection of resources. By combining them into one, we had a robust kit perfect for a large group on an extended trip. And by splitting them, we could reduce weight and size as well as compensate for some of the deficiencies (like the lack of shears in the Ultralight/Watertight .7).
If your group size is large enough (over 4-6), then you might consider bringing the double kit system we mentioned above. Groups split up, itinerary changes occur, and injured or ill victims may require evacuation while other group members stay in the field, so having the ability to split up resources is a good idea. Even for short hikes away from camp, it can be nice to have a small kit taken with you while the large base kit stays in camp.
Weight and Size
We measured the weight of all the kits in our review, and ranked the different models accordingly, considering what contents are included as well. The measured size was also factored in, though, with the exception of one kit in our review, all were compact enough to fit into a daypack, which was the shortest test scenario for our review.
Some kits like the I Go were quite light but filled with unnecessary or bulky supplies that undermined its packability. While hovering in the middle of the pack at 13.6 ounces, the Surviveware kit scored well because of how much you can do with it without the extra baggage. A key consideration in cases where every ounce and cubic inch matters, such as alpine climbing and lightweight backpacking, we awarded the top score to the AMK Ultralight/Watertight .7 due to its weight to usefulness in these specialized applications, and give an honorable mention to the scant 10 ounce AMK Hiker and HART kits.
If you're mostly on a river or car camping, a heavier or bulkier model works fine. The main outlier in this metric was the Be Smart Get Prepared model, which is a home and office-specific product that is hard to compare to a product designed for wilderness outings. Our favorite kit that is less likley to come with us on a hiking trip but is actually super useful and addresses heavy trauma better than any kit we tested is the MyFAK by MyMedic, and won the Top Pick Award for Basecamp Use. Car and home-based kits can afford to have greater quantities of common supplies as well as heavier and bulkier components like Ace wrap bandages and cold compresses since space and weight are not an issue. The Red Cross has a great list of items that should be considered for a home kit.
AMK's Smart Travel model also lands on the heavier side of the spectrum, yet it's appropriate for its intended usage. Several extra ounces in a suitcase is less of a concern than it is in a backpack. Furthermore, if you are skilled and confident enough to embark without needing the first aid manual provided with the Smart Travel model, you can save weight and space by leaving it at home. If you aren't trained in first aid, though, it's generally best to keep the manual handy and is a good piece of reading material when you have finished the group copy of Moby Dick your expedition brought with.
Most of the overnight models we looked at were of similar size, as there is only so small you can go without compromising on the contents you bring with you. The day-tripping models that garnered such high scores in this metric were indeed featherweight- there was no comparing the Surviveware to the slim AMK Ultralight/Watertight .7 - though be careful how light you go before you lose the usefulness you need.
Two of the heaviest models that we would actually take with us on a trip rather than leave behind at home or in the car include the AMK Mountain Series Explorer and the MyFAK. Both of these kits are much better suited for big groups, long trips, or heavy trauma with more extensive tools. Each fills a slightly different lane — the Explorer was awarded for keeping weight and bulk lower while still offering the ability to care for multiple people for multiple days. The MyFAK was awarded for being so burly and of such high quality, while realizing it might serve best in a basecamp scenario. Weight matters, but life-saving equipment weighs something, so you might just have to suck it up and leave that extra flask of sleeping aid behind!
Everyone has the need for a quality first aid kit. Whether you never leave the house or you go out for multi-day treks deep into the mountains, we need to be prepared for unforeseen medical emergencies from minor cuts to major trauma or medical incidents. Frontcountry and backcountry users alike will keep themselves, their friends, and bystanders safer if equipped with first aid kits. We hope that you never need to use them, but being prepared is the first step in prevention. Thanks for reading this review, and stay safe out there doing the things you love to do!
— Ryan Huetter


text: Sydney, 1 May 2015 – TPG has recently launched an aggressive range of NBN with Home Phone Bundle plans. TPG first entered the NBN space a year ago and has now revised its NBN plans to give customers more choices in data usage, speed options and contract terms.TPG's new NBN plans start from $39.99 per month (previously $59.99). For the first time, TPG also now offers NBN plans with up to 25Mbps and 50Mbps download speeds, along with the original 12Mbps and 100Mbps options it previously offered. TPG's Chief Operating Officer, Craig Levy, believes that the new plans are among the most competitive NBN enabled product range in Australia.

subset: commoncrawl


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Monash University scores a double podium finish in international student Formula One race.
Student motorsport buffs from Monash University have designed, built and raced two cars into top positions in an engineering competition held on iconic British racing track, Silverstone.
The team, Monash Motorsport, placed first and third out of 129 teams from more than 30 countries in Formula Student 2018, a UK-based student racing car event run by the Institution of Mechanical Engineers.
And here's the kicker: the team of 110 undergraduate Monash students actually designed and built their winning single-seat combustion car in just one year. They raced it themselves, too, with the selection of nine lucky undergraduates to actually get behind the wheel beginning in early 2018 with a go-kart event to scout driving talent, with the best candidates then trained up for the track.
The team were judged by industry professionals, former top-level motorsport engineers and Formula Student alumni from across the globe on vehicle handling, acceleration and endurance, plus design, costing and business presentation skills.
Silverstone – the track where the very first Formula One race roared into action in 1950 – runs the competition in a time-trial format under a combined category, with combustion and electric cars competing directly against each other. UK team Oxford Brookes Racing took second place while Monash Motorsport's electric car came in third.
It was the first time an Australian student team has competed in Formula Student with an electric car. And as it usually takes a team several years to iron out reliability problems associated with the sheer complexity of an electric motor (which tends to have greater instant torque and is faster in a straight line than a combustion model) - to land third place for their electric car as well as first place for its combustion car put the Monash crew on a massive high.
"When the wins were announced, the team gave the loudest cheers I've ever heard," says Monash Motorsport CEO, Vincent Chu. "This result is not only from a huge amount of work this year, but would never have been possible without building on the legacies left behind by team alumni.
"Silverware from Silverstone has previously made its way Down Under – RMIT University took out championships in 2004 and 2007. It's always fantastic to be able to represent Australian student engineering on an international stage."
In the past 20 years, about 40,000 students worldwide have participated in Formula Student, which is an ideal breeding ground for graduate engineers keen to work in automotive companies internationally.
Given the event is sponsored by big name partners such as Jaguar and Mercedes, are some Monash Motorsport students now setting their sights on jobs in international racing?
"A number of our team are looking to careers in motorsport and we've had alumni in Formula One, Le Mans Prototype and V8 Supercars," acknowledges Vincent, "but most of our team are simply involved to develop technical engineering skills, applicable across a wide range of industries, as well as skills in team and project management."
Monash Motorsport have two more pit stops as part of its European campaign before returning home mid-August: Formula Student Austria in Spielberg and Formula Student Germany in Hockenheimring, which biannually hosts the German Grand Prix.


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In 1988, the Baltimore Orioles lost their first 21 games of the season. After they broke that losing streak on the road, they came home to more than 50,000 fans at Memorial Stadium for a Monday-night game.
O's fan Sam Angell wants to recreate that "uplifting" feeling when the Orioles play the Blue Jays at Oriole Park on Monday following a week of unrest in Baltimore. The goal is to pack Camden Yards with fans, to come down early to patronize local businesses, and to cheer extra loud.
According to the Facebook event page, several local establishments are participating. The Orioles organization itself is not promoting the effort, but their vice president of marketing Greg Bader thinks "[i]t's a great thing … a great idea."
Whether or not Oriole Park sells out, it'll certainly be better than the Birds' last home game.
- Baltimore Woman Accused of Stealing from Local Business to Stock Her Own - December 8, 2017
- Manny Machado Is No Longer the Best; That's Good News for O's Fans - December 8, 2017
- Baltimore Ravens 2017: A Tragedy - October 23, 2017


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Though this blog often contains a great deal of personal information about me, my life and its goings-on, I don't think I ever get too sappy or self-indulgent with personal anecdotes that aren't relevant to an overall point (please feel free to disagree and cite your evidence – three examples makes a case, I'd say). However, I must share a quick story.
Tonight Eszter and I went to Sausalito to have dinner with some of my family that lives out here (my family has been very sweet in their reaching out to us since we've moved here). We had sensational Chinese food and a lovely time at a restaurant called Feng Nian. After dinner we had to drive (in our Zip Car) back across the Golden Gate Bridge, and upon recalling that the toll was 5 dollars and that we had no cash, pulled off the last exit to see if we could find an ATM or gas station. This sucked all the more (or mainly because) I had to pee really really bad (small bladder) and because we had to have our car back within 22 minutes.
In any case, a few minutes off the exit we saw a restaurant, and I'm not sure why I went in since nice restaurants in Sausalito don't do cash back, but I decided to ask if they knew of an ATM or whether the toll could be paid with a card. The two bar tenders and the only couple at the bar began talking with me about my options and the bar tender remembered that the toll could be mailed to my home address if I had no cash.
Much to my surprise, however, the couple produced a five dollar bill that they insisted I take. I told them I had only come for information (though I wondered if I seemed like one of those scam artists who complains of a broken down car around the corner containing his pregnant girlfriend and a flower in rare bloom that needs to be photographed immediately in order to get the payout such a special find earns) and that I could just have the toll people mail me a bill. They insisted, though, that I take the five dollars, and as I did – so dumbstruck by their unnecessary kindness that I didn't know what else to do – I assured them that at some point I would pass the five dollars onto someone who needed it far more than I.
I know it wasn't such a big deal monetarily nor the best use of their five dollars (multiple children in Africa could be vaccinated against deadly diseases rampaging their villages with that money), but I was still struck by how forthcoming they were to just help a stranger out and make his life easier.
Have you had a similar experience with unnecessary kindness that you'd like to share? Please do so below.
Filed under: Uncategorized | Tagged: Africa, ATM, charity, Chinese food, diseases, family, gas station, generosity, kindness, Sausalito, scam, vaccinations, Zip Car | 1 Comment »


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Vetrihemp - Organic CBD oil for four-legged friends
Because animals also benefit from cannabidiol (CBD), now you can buy the first three CBD organic oils for four-legged friends under the Vetrihemp brand. The official product launch has been at Vet Austria (22 and 23 September), the trade fair for veterinary medicine. Together with veterinarians we have developed three different extracts for cats, dogs, rabbits and horses. For (more) animal quality of life.
Click here for the Vetrihemp website


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Care Coordinator (Hounslow Office) : London
Post: Care Coordinator Responsible to: Branch Manager Responsible for: To manage all aspects of the home care service provision and ensuring that all day to day operations are run effectively and efficiently 1. Main responsibilities 1.1 To manage the home care service and staff in accordance to Care Outlook's aims & objectives, policies and procedures 1.2 To ensure where appropriate that all statutory requirements for the service delivery are adhered to e.g. health & safety, moving/handling 1.3 To be responsible for the implementation and monitoring of all care packages and take the appropriate remedial action, in consultation with the Operations Manager 1.4 To assist the Manager in ensuring that all quality standards, complaints and comments are dealt with promptly 1.5 To work closely with Care Managers / Scheme Managers in co-ordinating all care services. 2. General responsibilities 2.1 To ensure that home care workers carry out their duties and responsibilities effectively and sensitively 2.2 To manage the allocation of home care workers' rotas and workloads 2.3 To carry out regular supervision & monitoring of supervisors, care workers and carry out spot checks if necessary 2.4 To ensure that all service users' information are recorded accurately and promptly 2.5 To monitor all care packages and care plans 2.6 To carry out regular quality monitoring visits to Service Users 2.7 To assist the Manager to review all home care workers induction and training needs on a regular basis 2.8 To deal with any emergencies arising from the service 2.9 To maintain effective links and communication with local authority staff, carers/relatives and other relevant individuals 2.10 To assist in the recruitment of home care workers 2.11 To provide care services to service users in emergency 2.12 To assist with the on call duty rotas on a rotation basis including weekends and bank holiday.


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William and Kate's Canadian 'love-in' rivals Beatles
CALGARY – Prince William and Catherine capped off a whirlwind nine-day tour of Canada late Thursday with a night of rodeo chuck wagon races, bull riding, country music and line dancing.
And, said the future king with a wide grin, they received "fantastic" white, broad-rimmed cowboy hats made from rabbit fur for him and her.
Arriving in a 1912 stagecoach for a sampling of Calgary's 99th annual Stampede rodeo, billed as "the greatest outdoor show on Earth," the duke and duchess of Cambridge watched bulls throw riders and mingled with cowboys.
Children as young as five demonstrated "mutton busting," a first step toward becoming full-fledged bull riders, while line dancers shimmied to the twangs and yawls of old time country music.
"That was different," commented the prince, looking casual in jeans and a Western shirt. Catherine, the former Kate Middleton, donned a blouse by Alice Temperley and jeans.
Their first official foreign trip since their May wedding of-the-century saw William canoeing with his bride in the far north, piloting a Sea King helicopter into a lake in emergency water landing drills in Prince Edward Island, and snuggling with Catherine in a wooden cabin in the Rocky Mountains.
From the start, hundreds of thousands of well-wishers welcomed the royal couple to Ottawa for Canada Day celebrations, throngs showed up at every stop along the tour to greet them and millions followed their adventure on television, including Queen Elizabeth II, according to William.
"I say, we haven't seen a love-in like that since the first visit of the Beatles!" Prime Minister Stephen Harper told a private reception to mark the royal couple's last night in Canada.
"Indeed, everywhere you went you left a trail of utterly charmed Canadians in your wake."
William responded: "In 1939, my great grandmother, Queen Elizabeth the Queen Mother, said of her first tour of Canada with her husband, King George VI: 'Canada made us.' Catherine and I now know very well what she meant.
"Canada has far surpassed all that we were promised," he added. "Our promise to Canada is that we shall return."
The duke and duchess had earlier arrived from a romantic getaway at the rustic Skoki Lodge, built in the 1930s in the majestic Rocky Mountains about a dozen kilometers (seven miles) from Lake Louise in Banff National Park.
The nearby lake is named after Louise Caroline Alberta, the fourth daughter of William's famous ancestor Queen Victoria.
The plumbing was reportedly only just installed in the Skoki wooden cabin a few weeks prior to the couple's visit.
They had given their media entourage the slip late Wednesday to head into the outback after touring forest fire devastation in Slave Lake, Alberta.
The mid-May wildfires razed 400 homes and businesses in Canada's second-costliest disaster.
In Calgary, some royal fans had camped out in tents and sleeping bags since Tuesday hoping for a glimpse of the couple.
Calgary also handed out some 5,600 wristbands, giving locals access to two areas which William and Catherine were to visit on Thursday. Some of them could be found for sale on the Internet for hundreds of dollars.
"I absolutely adore Will and Kate," Katrina Bowman, who got a free wristband, told the Calgary Sun. "I was up all night watching their wedding… and I just knew I had to see them when they came to Calgary."
Friday morning, William and Kate will kick off the Stampede opening parade with 850 "parade-broke" horses, bands and floats, cowboys and clowns.
The parade will also feature local Woodland Cree, Chipewyan, Blackfoot, Blood and Peigan tribesmen in traditional regalia with their beaded horses.
The festival and agricultural exhibition — which hearkens back to the days when lonesome cowboys rode the open range — today attracts one million spectators annually to the foothills of the Rocky Mountains.
More than 300,000 well-wishers are expected along the parade route downtown, according to officials.
The couple will leave Canada on Friday after a visit to Calgary's zoo and head for Los Angeles for a three-day visit to the US West Coast state of California.
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The history of kite flying from its beginnings in China some 3000 years ago to its current functions today.
The art of kite flying has a long and colorful history that dates back nearly 3000 years to ancient China. Although modern kites come in a vast array of different materials, shapes, and colors, the first kites flown in China were made of silk and bamboo and were rather basic in design. Throughout the many centuries that followed, kites were introduced in different parts of Asia and then finally to Europe and the Americas, where they have served a variety of different purposes and undergone many transformations.
Though most people in the West regard kite flying as mere child's play, kites have actually played a vital role in the economies of many countries throughout the world. During the past 2500 years, fishermen in the Polynesian islands have used leaf kites to catch fish. Even today, traditional fishermen still employ the kite for this purpose, securing a bounty of fish all with the aid of one simple leaf kite.
In addition to economic reasons, kites have also served many religious purposes as well. In the 7th century, Buddhist monks brought the kite from China into Japan where it was flown as a good luck charm to fend off evil spirits and bad luck and to ensure good health and prosperity. Although it is no longer widely used as a religious object, the kite is still extremely popular in Japan and is frequently given as a gift as well as used in various sporting events.
Though Roman soldiers used the kite as a military banner in the 2nd century, the greatest impact the kite had on the West was in the 15th century when the artist Leonardi da Vinci, inspired by different kite designs, experimented with the concept of flight. Later in the 18th and 19th centuries, other inventors also experimented with the concept of flight through the use of kites. Alexander Graham Bell, who invented the telephone, designed the tetrahedral kite that was able to lift a man off of the ground and into flight for a short period of time. Later the Wright Brothers made history when Orville and Wilbur Wright maintained the first controlled and sustained airplane flight in 1903. The brothers developed an interest in flying and airplanes as young children flying kites in their native North Carolina.
The kite was also used for other technological advances in the West. Benjamin Franklin conducted his famous experiments on electricity in 1752 while flying a kite with a brass key attached to it during a thunderstorm. And in the 19th and 20th centuries the kite was used for transporting meteorological equipment into the air to acquire weather information for scientists.
During the last two centuries the kite has been strategically employed by the military to gain an advantage over the enemy. In the 19th century, the kite was used by the military to lift soldiers into the air to report on the enemy. Then during World War II, the kite was used as a moving target for military personnel to practice their gunnery skills.
This past century has seen the kite used in a number of ways involving transport. In the early part of the century, Samuel Franklin Cody used a boat pulled by kites to cross the English Channel. Then towards the end of the century, kites have been increasingly used to pull loads over land, water, and ice. In the 1980's, a New Zealander created the first kite powered buggy. Then in 1999, kites were used in the North Pole to pull sleds.
The long and varied history of kites has resulted in quite a few innovations and technological breakthroughs throughout the past centuries, but perhaps the best explanation for the kite's longevity: kites are simply fun.


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MU's draft budget would eliminate 328 full-time jobs
COLUMBIA - The University of Missouri's plan to handle massive budget cuts includes the elimination of about 383 jobs, through layoffs, attrition, retirement, contract non-renewals and voluntary separations.
The director of MU News Bureau, Christian Basi, said that if a position is occupied and is a staff position, that's going to be a layoff. Whereas if it's a teaching position, that would result in a "non-renewal of a contract."
But MU Faculty Council Member Christi Bergin said the language in the proposal is misleading. She said the non-renewal of a contract is the same thing as a lay off.
"Most of our students are being taught by non-tenured faculty," she Bergin said. "The idea that this won't have impact would be misleading."
The plan is to eliminate about 147 full-time equivalent vacant positions and nearly 181 full time occupied positions. These include 43 retirement, 38 contract non-renewals, 84 layoffs and 16 voluntary separations.
Interim Chancellor Garnett Stokes submitted the 2018 budget proposal to President Mun Choi Friday, saying campus leaders identified about $60 million needed to meet necessary budget reductions - $40.6 million in recurring costs and $18.9 million in one-time costs.
"There is simply no way to meet the requirements without reducing jobs." Stokes wrote.
The College of Arts and Sciences will see the most job reductions with 33 vacant spots and 35 occupied spots being removed. Other colleges that will be significantly affected are engineering with 11 vacant and 15 occupied spots, education with 9 vacant and 19 occupied positions, and journalism with 4 vacant and 18 occupied jobs being cut.


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Well-Known Member
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- Waterdown, ON, CA
@Eleanor Saitta Borrow? The company I was free-lancing for owned one of the Flukes; fully testing each and every cable was a standard part of every installation, along with including 10% spares.From my perspective, every high-bandwidth connector you don't have to terminate yourself is one you can't screw up. But yes, if you're pulling long enough runs, or enough of them, connectors are going to be a pain. It may be worth borrowing one of the Fluke network bandwidth testers for a day once everything is done to make sure you're getting the full expected performance of the cables. The day you suddenly find yourself needing to run 4k video over an HDbaseT transceiver you'll be very happy you did.
Ron Hebbard


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2 acres of hard to find Industrial zoned property in Benton City. Street and utility improvements are fully developed. Nominally sloped ground with good street frontage. $2.20 per sq ft.
|Price Increased from $169,884 to $185,914
The data relating to real estate for sale on this website comes in part from the Tri Cities Association of REALTORS®. The information being provided is for consumers' personal, non-commercial use and may not be used for any purpose other than to identify prospective properties consumers may be interested in purchasing.
Listing information last updated on April 5th, 2020 at 6:02am PDT.


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Established in April 1981 by its parent company Kuwait Petroleum Corporation (KPC), Kuwait Foreign Petroleum Exploration Company (KUFPEC) is an international upstream company, engaged in exploration, development and production of crude oil and natural gas outside the State of Kuwait
KUFPEC is active in 13 countries spanning five continents: Australia, Asia, Africa, North America and Europe.
Sustainability is the key to our survival on this planet and will also determine success on all levels.
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Jason Lee McCauslin passed away from natural causes August 24, 2019, in Flagstaff, Arizona. Jason was born December 5, 1973, in Omaha, Nebraska. He spent his early years in Sturgis, South Dakota, in the heart of the Black Hills. It was there he developed his love of the outdoors, mountains and fishing.
In 1984, he moved to Phoenix, Arizona, where he attended school and later learned his lifelong trade as a skilled tile craftsman. In 2003, he achieved his dream of being back in the mountains when he moved with his family to Flagstaff.
Jason was a devoted father, son, brother, and friend. He was always there to help when someone was in need. He will be greatly missed and remembered always for his love and dedication to his three sons, time spent with family and friends where he most often kept busy keeping everyone well fed with his cooking, his love of animals and being in the outdoors.
Jason was preceded in death by his father Raymond McCauslin and step-father Dennis Nielsen. He is survived by his three sons Joshua, Nathan, and Bailey McCauslin, mother Julie Nielsen, brother Clayton McCauslin, sister Amanda McCauslin-Leach, best friend for life Maia McCauslin, and a host of extended family and friends.
A celebration of Jason's life will be Saturday, August 31st, 4:00 at Norvel Owens Mortuary in Flagstaff, Arizona.
In lieu of flowers donations can be made in Jason's memory to Coconino High School's Panther Football Club or your local Humane Society.
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DELPHI – the centre of the universe
Operating days and prices
April – October the One day guided tour to Delphi is organized daily.
November – March the tour is organized 4 times per week; every Mon-Wed-Fri & Sun
We all sell the same tours each one of us at different discounted prices. Our discounted offers for the 1 day guided tour to Delphi, are:
1) The adult price, for the guided tour, NO lunch and NO entrance fees = 59.00 €
April-October the entrance fees cost 12.00 € extra. November-March the entrance fees cost 6.00 € extra.
Lunch costs 10.00 € extra, added on the adult price.
2) The student price, (ISI card holders) for the guided tour, NO lunch and NO entrance fees = 49.00 €, (We call it "Student's enabler price"). ONLY holders of International Student Identity cards are eligible to this price.
CLICK here and see what we call "student's enabler" price.
The prices quoted above, are in euro, per person, and include:
– transportation on modern air-conditioned buses
– Pick up/drop off from or near your hotel (See the list of hotels at the footer of the website)
– the services of the professional tour guide.
– Lunch and entrance tickets are optional and depend on the price that you decide to pay.
– The tour does not visit the Athena Pronaia temple, or, the Byzantine monastery of Ossios Lucas.
The ONE DAY DELPHI TOUR can also be organized as a private tour (cost shared between the passengers):
Transportation of 1-4 passengers = 260.00 €. 5-8 passengers the extra cost is 10.00 € per person.
In this private tour a) entrance fees, lunch, and drinks are not included in the price, plus
b) a local professional tour guide, can be arranged to meet you in Delphi at the extra cost.
Please, find in the footer and read the "4 steps 2 make a booking".
The history of Delphi
Delphi was considered to be one of the most important cities of ancient Greece. It was believed to be home to the goddess Gaia, or Earth, and later to Apollo after slaying Gaia's son, the snake Python. The Pythian games—similar to the Olympic Games—were held here every four years to honour Apollo's slaying of the Python dragon.
According to the myth, Zeus released two eagles. The one flew east and the other one flew west. They both met over Delphi, determining that the centre of the world was there. A temple dedicated to god Apollo was built there in the 7th c BC. The Temple of Apollo housed the great Oracle of Delphi, the world's greatest source of income for a thousand years. The Oracle was the most eminent feature of Delphi, and some of the most important people from all over Greece—including demigods, according to Greek mythology—visited her to seek advice. The oracle of Apollo became a religious centre where common people and kings alike, came to consult "Pythia", the priestess of the sanctuary. In a room, below the Pythia stood the priests, and interpreted her vague and wild cries, and put them into ordered language.
Above the entrance to the temple it reads 'Know Thyself' and 'Nothing in Excess'. These sayings were read and pondered upon by all of the great kings, warriors and noblemen who came here for advice. The true wisdom of the Oracle lies not within the words of the Oracle's priestess, but within the walls of the temple itself.
The site & the museum
The archaeological site is one of the best in Greece with ancient temples and shrines placed along the sacred way, making Delphi one of the best places to visit all year round. The site consists of the temple of Apollo, the treasury houses of the City States, the ancient theatre, the stadium at the top of the hill, the gymnasium, and hippodrome. The sanctuary was built in an imposing location, on the slopes of Mt. Parnassus. The Temple of Apollo, the treasury house of the Athenians, the Polygonal wall, the treasury houses of thedifferentcity States — where treasures from all over Greece were kept, and the Theatre are some of the most important building.
The remainind part of the ancient site, bellow the road, with the temple of Athena Pronaia, the Tholos (a circular structure with 3 of its original 20 doric columns restored), the gymnasium and the sports fascilities, used for training for the athletes that took part in the "Pythian or Delphian Games", is not visited in the guided tours. Choose the tour without lunch and when the group is having lunch you can visit them on your own, without the tour guide.
Today, next to the archaeological site, there is an impressive museum, displaying findings from the local excavations, that started 1892, masterpieces of Ancient Greek sculpture. The highlights are offerings by the oracle visitors, such as the famous bronze statue of the Charioteer, the statue of Antinoos, the famous athlete Aghias, the two "kouros" statues, the Roman "omphalos", being the sculptured stone that represented the navel of the world, and many others.
When you finish with the sightseeing, you proceed to a local restaurant for lunch (optional), and after lunch the driver stops for 40 minutes at the nearby traditional village of Arachova. The bus arrives in the centre of Athens at +/- 18.30.
Timeplan & map
|Tour Plan
|Start the pick up service
|Depart from the terminal at 08.30
|Arrival in modern Delphi village
|On the way, 20 mins break near Levadia
|Visit the museum & the ancient site
|Entrance fees – See the price you paid
|Drive to a local restaurant for lunch
|Lunch, is optional – See the price you paid.
|Take the return towards Athens
|Stop at the village of Arachova
|Arrival in the centre of Athens
|Hotel drop off by 19.30


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The Communist Party of India (Marxist) on Saturday said the decision of the army Court of Inquiry to close the case on the Pathribal killing of five civilians in Kashmir was a travesty of justice.
It may be recalled that the CBI had investigated the matter and charge-sheeted five army officers on the charges of abduction and murder, a statement issued by the Polit Bureau of the party said in New Delhi.
"Consequent to a Supreme Court decision, the case was taken up by an Army court resulting in this miscarriage of justice. Exoneration of the army officers is also a glaring instance of how the army operates with impunity under the Armed Forces Special Powers Act,'' the statement said.
Pointing out that the people of Kashmir will draw the obvious conclusion that they are subject to double standards as far as justice is concerned, the CPI (M) said the crime against innocent civilians in Pathribal should not go unpunished. Steps should be taken immediately to get the case reverted to the judicial system and a speedy trial be conducted.
Meanwhile, Christine Mehta, spokesperson, Amnesty International India said that Army's recent statements declaring "zero tolerance for human rights violations" in Jammu & Kashmir ring hollow after its decision to close the Pathribal fake encounter case.
The CBI, which had initially investigated the killings of five Kashmiri civilians in Pathribal in 2002, had said that it had found sufficient evidence to show that the killings were extrajudicial executions and 'cold-blooded murder'. In 2006, it charged five soldiers of the Indian army with offences including criminal conspiracy, murder and kidnapping.
In 2012, the Supreme Court gave the army the option to prosecute the five accused soldiers in a court-martial, and the army accepted.
"The Army's decision to conduct its own investigation, which it now claims did not find sufficient evidence against the accused soldiers, is baffling. The Army's closure of the case brazenly disregards the findings of the CBI and the rights of the families of the victims,'' Ms Mehta said.
The government is obligated under national and international law to investigate human rights violations in a swift, independent and impartial manner. Authorities must take cognizance of the army's failure to prosecute its personnel for serious human rights violations, Amnesty statement said.
"Authorities must ensure that those soldiers suspected of criminal responsibility, as established in a previous independent investigation conducted by the CBI, are promptly brought to trial. Delayed or incomplete investigations, or failure to try the accused in a fair, impartial and independent court, violates the rights of the victims' families to justice, and contributes to the prevailing climate of impunity in J&K,'' Ms Mehta added.


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The Best Moves - 3 Fat Chicks on a Diet Weight Loss Community
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Join Date: Jun 2002
Location: USA
Posts: 174
Height: 5'7
The Best Moves
Do any of you do any exercises that are
work? I've found that quick crunches are A LOT better than sit-ups. Also, wall push-ups seem to be better than floor push-ups. I really need to work on my butt and thighs but don't know of any good exercises for them. Anyone know of any good ones I can add to my daily routine?? Thanks you guys!!!
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Join Date: Jan 2002
Location: Gloucestershire, in the sticks!
Posts: 755
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Ledom kondly consolidated my exercise posts a while ago. I have copied it inhere. You might find some of it useful:
"The very best way to work on your abs is to do the straight crunches that every vid includes as a starter exercise:
1. Lie down on your back, knees bent, feet flat to the floor. Hip width apart.
2. Raise your head and shoulders about an inch off the floor. This is your start and stop position. Start and finish each move here - do not allow your head and shoulders to touch the floor until you have completed your required number of crunches.
3. Arm positions: arms in front hands run up and down the thighs, or arms crossed over the chest, or fingers at temples with elbows wide. Resist the temptation to hold your head as this can cause bad posture.
4. Keep your chin up, imagine you have a large orange tucked under it.
5. Now slowly raise and lower your head and shoulders. You should aim to feel your bra strap just about leave the floor!
6. Raise for a count of 1, lower for a count of one. Repeat x 12
7. raise for a count of 2, lower for a count of 2. Repeat x 6
8. Raise for count of 3, lower count of 1. Repeat x 6
9. Raise count of 4, lower count of 4. Repeat x 4
Build up to these reps, it is quite hard to do at first. Then you should always stretch. When you get these good do steps 6 thru 9 and then back again, 8 thru 6. When this is easy add on reps of each. This works your abdominus rectus. The longer, thinner muscle that runs up the middle of your stomach.
Tomorow I will write you how to do the back strengthening exercise that balances this. This is very important as you should ALWAYS aim to strengthen your back as much as your stomach to retain good posture and useable strength.
If you can do this 3 or 4 times a week you will be getting a gold star in the post!
If you get the hang of the basic crunch nicely you really should balance it with a basic back execise. Fortunately this is a really easy exercise to do. Honestly, it is really easy!
1) Lie on your stomach, legs out staright behind you.
2) Your toes, knees and hips should stay in contact with the floor ALL the time
3) You should keep your face paralleel to the floor all the time. If you get a glimpse of the wall in front of you , you have raised your head. BAD girl!
4) Easy version for those with a weak or 'bad' back: Place your hands close by your side at shoulder level. Keeping your face to the floor slowly raise your upper body, a couple of inches is fine. SLOW AND SMOOTH movements. Repeat x 12
5) A slightly 'harder' version is to place your hands down by your butt or in the small of your back and raise your upper body off the floor. 'Harder' still is to link your fingers under your chin and raise your upper body and arms off the floor. The 'hardest' version you should ever attempt is to 'fly like Superman'. That is to take ONE arm forward and raise the upper body and arms off the floor slowly. Repeat all x 12
If your toes feel like they are coming of the floor, don't raise your head so high. Your toes let you know you are doing a bit too much for your back's comfort!
SLOW and SMOOTH is very important here. You want to work your back not rack it, so don't jerk it around!
I use the term 'hard' cos it is the easiest word to use! This exercise is really simple to do like I promised!
To stretch you could just curl up like a baby (foetal curl) or lie on your back and raise your knees towards your chest. Place your hands UNDERNEATH the knee joint (sort of trapped between the thigh and calf), and raise your tailbone just off the floor. Use a towel behind your knees if this makes it easier. This should be a nice small stretch for the lower back!
If the symptoms are felt neck up (sore throat, stuffy nose etc) then exercise but take it easy. If the symptoms are below the neck (chest congestion, cough, wheezing etc) then go home and sit it out.
I NEVER deviate from this as below the chest flu/cold infections can be made worse or to last much longer if you exercise.
Imagine you have made a bowl of jelly (jello?). Let it set and then turn it out on to a plate. Take a piece of string and lie it across the middle of the jelly. Now pull the string taught. Can you see the edges of the jelly bulge out a bit and wobble a lot? Only a little bit of the jelly is captured by the string! What the jelly needs is a Playtex 24-hour girdle!!!!!!!!
When you do normal crunches you are working the string, strengthening your major stomach muscle. What you need is a way of building your own 24-hour girdle to pull in and control the wobbliest bits! You have these muscles called obliques. They run diagonally across your abdomen, deep down. If you work them properly you will be growing your very own lifetime guaranteed girdle!
1. Assume the same starting position as the normal sit up, as already described. Lie parallel to one wall (you'll see why this helps in a minute).
2. Have your hands at your temples elbows out wide.
3. Slowly raise your body up onto one elbow, twisting until you can see the wall you are lying parallel to. Aim to twist up until your upper body and wide elbows are parallel to the wall.
Repeat on the other side.
Do this 8 - 12 times on each side.
To increase the workload instead of raising your body weight onto the elbow keep the elbows off the floor (and wide) and twist each shoulder towards a point 4 inches to the side of and 4 inches higher than the opposite knee.
The twist should be felt right through your belly button. Like you are a damp cloth being wrung out dry!!!!!!!!!!
Keep the speed down so you can feel every inch of the raise and lower yourself down slowly so's you can feel every millimetre of the return.
The first way allows you to get a lot of twist, engaging the obliques well, without putting too much stress on these muscles or your back. The second way reduces the twist you can get but adds resistance, making the muscles work much harder through a smaller range of movement.
Why not try doing 2 sets, one of each?
Add this to your existing sit-ups and back work and you'll really notice some improvement, both in your stomach and waist. Try abs 1, back, abs 2.
Remember to come back to me if any of this doesn't make sense. Happy wringing out!
It still targets your tums and back but also works your calves and thighs. And its quite easy to do whilst being a very intense workout!
1) Stand straight. Knees soft. Squeeze your buttocks tight. Squeeze in your tummy - get your belly button as close to your spine as possible. Lengthen your spine - up tall. Shoulders down and relaxed. Know relax your buttocks!
- That's your neutral position!
2) Now shift your weight so's you are standing one one leg. Keep good neutral position.
You are going to work by moving one leg. You will wobble, don't worry. All you have to do is stay straight, try not to lean back or front, left or right, to compensate for the moving leg. The straighter you stay the more work your tummy and back get.
3) Raise the knee to hip height, now extend the leg. Bend the knee and return the foot to the floor. Thats in 4 separate moves - raise, extend, bend and lower. Repeat 4 times.
4) Raise the knee to hip height and pulse, up and down, 4 times.
5) Extend the leg and pulse from the hip, 4 times.
Repeat 4 + 5) 4 times. Bend and pulse x 4 and extend and pulse x 4.
6) Rest and stretch. Take the moving leg behind you, bend both knees to 90 degrees and push the back leg's hip forward. You'll feel the stretch across the hip joint.
Repeat 3,4,5 + 6 on the same leg!!! Then do another 2 sets on the other leg!!!
This is a bit like Pilates in that it concentrates on one joint and is slow moving!
Please be reassured. I know that this one feels very strongly in the hip and calf, but it is a really good full lower body exercise."
I hadn't realised I had written so much! If anyone wants to know more, about any muscle, body bit, stretching or aerobic work just ask. I'll try to supply you with as much info as possible.
For those of you who don't know I am a group fitness instructor, I specialise in classes for size 16+ and personal training for extremely obese individuals (house or bed bound people). As well as my group fitness leader qualifications I have an academic background (a Masters degree in Health & Exercise Sciences) and I lecture, part-time, at my local University. AND I AM A FATTY TOO!!!
I believe in being fat and fit over attempting to be thin, and achieving misery!!
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This window reveals one wonderful feature of Gallery Glass – it could actually create privateness the place none exists, equivalent to in this rest room. There have been a variety of surprising however vital 'blow-outs" in phase one so minimizing the work and costs for part two was critical but I used to be ok with that as a result of i felt 'the simpler the better' method suited my vision for the kitchen anyway. To me, farmhouse kitchens must be filled with pure mild, and so in that regard it is a adverse, even though the rest of the design is very nice looking. This kitchen backsplash is straightforward to make using chipped tiles, marble, cobblestone or any material that renders delicate earth tones comparable to beige, brown and gold.
This article will show you pictures of easy to make window therapies and the site name and deal with, the place you'll discover the directions for establishing the window remedy. To my style, this can be a quite small sink, however I'm sure in case you get a kitchen like this you might have loads of choices to change it to what you need. Rooms which can be full of sunshine, profiting from brief winter days, yet neat and tidy with pared down parts keep the warm feeling without getting cluttered up. That is the genius of the far northern design sense.
No Design Experience Mandatory – Using a wizard-pushed interface with drag and drop simplicity, HGTV®'s kitchen design software makes it straightforward – PLUS, there's FREE HGTV® How-To Video Ideas included! If a country kitchen is made to be a place of relaxation and feeling at home, this one has all of that. This instance of an outside kitchen at an angle provides to the décor of the customized gazebo and allows for extra storage, equipment and counter area. It was once that to get a gloss kitchen you'd need to order Italian-made cabinets and wait months for delivery and expect to pay $eighty,000 and more. When looking for kitchen adorning ideas, take into accounts what conjures up you.
Usually the inside design mirror our character, but this does not imply that we cease learning and bettering. Huntgoddess – Thanks for the constructive feedback on this hub, I'm actually glad that you just realized rather a lot from it. Yep, all of the software program here is free so go ahead and get designing! Following are tendencies that I have recognized on the show which are true for Tile of Spain as well as traits which had been seen all through the present. Kitchen organization generally is a complicated enterprise given the sheer quantity of things that the room often contains.
And bear in mind, any designs you save on this planner will also be automatically stored in your My Scrapbook area at Magnet online. Turn a stock cupboard and a spare weekend right into a personalized kitchen island with added storage and a handy workspace. Kitchen Design for Older Properties can accommodate housework, mail storage, laundry jobs and recipe hunting. Living in smaller residences, the kitchen was the main room—right here, the family lived.


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|Technical specifications
|1,20 m
|1,50 m
In detail
Portable toilet trailer for one cabin
The trailer type "Solo" of our Alpine Express series provides space for a single portable toilet equipped with a 250 litres tank. Making the Solo a good fit for small or short-term uses. Stability is ensured by its corner supports and the steps can be folded up for transport. The trailer can of course be customised.


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This year must seem like a dream to drag star and musician Trixie Mattel, a.k.a. Brian Firkus. Viceland extended the program The Trixie & Katya Show, Mattel released sophomore album One Stone, and she was crowned winner of RuPaul's Drag Race: All Stars' third season.
Now her comedy-meets-country music tour Now With Moving Parts is in progress, stopping at The Van Buren on Friday, June 22. Phoenix New Times chatted with Mattel by phone to talk country music, the Midwest, and of course, hindsight.
Is Now with Moving Parts a concert or comedy show?
It's about 75 percent stand-up, and 25 percent music. I like to do stand-up and punctuate sections with chunks of original music that sort of marry with the jokes. … Because it's a drag show, there's obviously costume changes, and reveal, and video … but the meat and potatoes is me, my guitar, and my jokes.
Was country music played at home or did you discover it?
I grew up learning to play guitar at the kitchen table with my grandpa on George Jones, Roy Orbison, and Johnny Cash … but I hated it. Thought it was totally lame, thought it was boring old-people music. The music I heard with guitar in it was more of that '90s, acoustic-driven pop music, so think Sheryl Crow, Michelle Branch, Avril Lavigne.
Then when I got older, 24 or 25 — a complete 180. Folk music became like when you get off a treadmill, and you get that giant jug of water, and you just chug it till you can't breathe … It was like a light bulb turned on, because I heard that music my whole life, but never really got it. Then all of a sudden, this is the only music.
Who are your folk and Americana favorites?
Jason Isbell is one of my favorites. Aimee Mann, love her. Michelle Branch is one of my all-time faves — cuppa throw back. Obviously I love Dolly Parton. [The late] June Carter Cash is one of my favorites. She is such a good songwriter and she plays the autoharp.
June Carter and Dolly both have a great sense of humor. I've always related to June Carter because she's a great songwriter but she really makes everything interesting with the way she tells stories and jokes to frame the music.
Do Midwestern influences sneak through in your music?
My sense of humor is really dry, which is a Midwestern thing.
Any non-country influences?
Well now that I've won Drag Race I have to say RuPaul, of course.
Your songs mention growing up, dresses, and going through things in life without warning. Are they autobiographical?
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Oh, they're all about me. I can't write about anything that hasn't happened to me. It's also hard for me to write about anything good. Like right now, I just won Drag Race, and have a great boyfriend, so I'm probably not going to be able to write music until I get hit by a bus.
A lot of my music is about hindsight. About being mature enough to know you're not the victim, you probably brought it on yourself.
I love "Little Sister." My siblings are 18 and they live where I grew up — very small. That song is cautionary. You're young, and beautiful, and you're 18, so you think you're grown up and know everything. But I have 10 years of wisdom on you and I'm telling you, you have seen a fingernail clipping of what the world has to offer you.
Trixie Mattel is scheduled to perform on Friday, June 22, at The Van Buren. Tickets are $35-$99 via ticketmaster.com.


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Quad Biking Cramlington, Northumberland
Quad Nation » Quad Biking tracks Near Cramlington Northumberland
Durham Quad Biking
From £51.99 pp Min. Age 12
commute 19 miles from Cramlington, Northumberland
A premier North of England Quad Biking venue with bogs, rivers and hills. With excellent facilities and equipment, all only 25 miles from Newcastle...
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commute 22 miles from Cramlington, Northumberland
Jump onto one of our Honda 250 ES quad bikes and race around a rock and rolling safari through the grounds of the Slaley Hall Hotel. Tackle a vari...
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From £48.00 pp Min. Age 16
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commute 59 miles from Cramlington, Northumberland
Quad Biking is as popular as ever, and we have different formats available to suit individual tastes. Whichever one you choose, you will still be l...
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From £61.99 pp Min. Age 16
commute 71 miles from Cramlington, Northumberland
Jump on a super-powerful 400cc quad and blaze a trail around 320 acres of the most challenging terrain around. Riders will encounter a variety of ...


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Hey everybody! Welcome to another fun-filled lesson with your penguin pal! Today we are going to learn about the different ways you can shoot a puck in the game of hockey. Let's get right to it!
Slapshot – Slapshot isn't just a great name, it is also the hardest shot in hockey. To take a slapshot you bring your stick back away from the puck and then you swing the stick forward, hitting the ice with the blade of your stick right behind the puck, which helps you to hit the puck with power.
Wrist Shot – While not as powerful as the slapshot the wrist shot is easier to aim. With the puck on your stick you twist your wrists as you move your stick and the puck forward. The puck then spins off of the edge of your blade toward the goal.
Snap Shot – The snap shot is a combination of the slapshot and the wrist shot. You bring your stick back away from the puck, like a slapshot (but not quite as far back), and then you twist your wrists, like a wrist shot, as you hit the puck. Its like two shots in one!
Backhand Shot – The backhand shot is simply a wrist shot that you take with the other side of the blade on your hockey stick. It is often used when you are close to the goal you are shooting on. It is not as hard as the first three shots I mentioned, but it can be very tricky.
There are some other kinds of shots that can be performed in the sport of hockey, but we are going to save those for another time. I don't want to give you guys too much information all at once, especially since it is almost summer time!
Have a happy, healthy and active day!