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Oxford City Stars
|Oxford City Stars
|Oxford, Oxfordshire
|NIHL South Division 1
|Home arena
|Oxford Ice Rink
Capacity: 1,025
|Yellow & Blue
|General manager
|Jo Mundy
|Head coach
|Dean Birrell
|Josh Florey
|Oxford Midnight Stars
Oxford Shooting Stars
Oxford Junior Stars
|Oxford City Stars
|Franchise history
|Oxford City Stars
|Oxford Chill
|Oxford Blades
|2000 – Present
|Oxford City Stars
The Oxford City Stars are an ice hockey team based in Oxford, England. They currently play in the NIHL South Division 1.
1984–1989: Instant success and consolidation[edit]
In 1988 the Stars competed in and won the British League Division 2 (Midlands section). Stars imports were Jimmy Shand, formerly with Southampton Vikings, Tom Smith, signed from Cleveland Bombers, and Urban Johansson, a charismatic Swede who had represented his country at junior level. These were quickly supplemented by a squad of young British players recruited from London and the South of England. These included Dave Newman and Mark Lewis who finished behind Shand and Johansson at the top of the scoring charts. A teenage netminder, Barry Spours, was recruited from Streatham and the squad was taking shape. Stars' closest rivals were Oxford University whose only two defeats came at the hands of the City team, 8–5 in December and 11–2 in the return before a crowd of 1100. In securing the title Stars dropped only one point, an away draw at Nottingham.
The playoffs at the end of that season were one of Stars' finest moments so far. Playing on home ice they defeated Sheffield in the semi-final by 10 goals to 2, and in the final the next day they beat Aviemore 6–1. Johansson scored 8 of their 16 goals.
The 1985/86 season saw Oxford step up a level to the Heineken British League Division 1. Stars retained their trio of imports from the winning season and this proved to be costly. Shand and Johansson were not good enough for the stiffer opposition and with Smith being a blueline defenseman he was unable to influence enough results, Stars managed to win only five matches, which fortunately was more than Blackpool, Southampton and Sheffield.
Changes were made on the import front for 1986/87 with in coming Jack Thornton, "Flying Finn" Jari Virta, and Mike Urquhart. The revolving door that is associated with ice hockey imports had come to Oxford with Don Yewchin arriving from Bournemouth, John Lawless (briefly) on loan from Cardiff, Cory Gelmon (more briefly) from Richmond and Jim Malner, also from Richmond all icing for the Stars that season. Scottish youngsters John Matassa and Scott Gough joined the team, but all to no avail as Stars again won only 5 matches. This time only Irvine finished below them.
There were again changes for 1987/88 following relegation to British League Division 2 where teams were restricted to only two imports and Stars signed Barry Smith, a firebrand forward, and Todd Morgan, a heavily built defenseman. Smith also coached the team and scored an average of nearly five goals a game as Stars finished mid-table winning 16 out of 26 matches.
1988/89 saw the former Bristol sharpshooter Rick Smith and Mike Fafard. Rick took over from his namesake Barry as the main scorer, averaging 6 goals per game. "Faf" averaged nearly 4 goals per game. That season the Stars finished third behind Humberside Seahawks (now Hull Thunder) and Bracknell Bees. 1988 also saw the Stars debut of defenseman Dave Wilson who joined from the Streatham club. The end of the season saw Paul Simpson move on to Humberside.
1990–1997: League titles and difficult seasons[edit]
1990/91 was the season when Oxford City Stars were crowned champions of English League Division 1, winning out over Milton Keynes on tiebreak by virtue of the results in the matches between them. Both teams won 23 of their 28 games, but Stars all round strength triumphed as they only conceded 111 goals in the campaign. Jamieson and Prachar again formed a dynamic partnership. Stars went into playoffs against the bottom 2 from British League Division 1, Glasgow Saints and Lee Valley Lions. Stars won the two games against their Scottish opposition but lost the two games against Lee Valley.
1991/92 saw Oxford still in ELD1. They started with two Dans, Prachar and Sweeney, as imports for the Cup campaign at the start of the season, then Sweeney was replaced at the start of the league season by John Gravelle. Derek Flint arrived to supplement a nucleus of experienced British players. Stars finished equal third with Streatham Redskins, some distance behind the runaway leaders Medway Bears (now Invicta Dynamos) and Sheffield Steelers.
Another league restructuring saw Stars competing in the ELD1 Northern(?!) Conference in 1992/93. Each team played the others in their conference home and away twice whilst playing the teams in the other conference once home and away. Oxford ended up 5th in their conference, winning 11 of their 32 matches. Gravelle and Prachar were again the imports, whilst the British players were nearly all Oxford based. One player recruited was Darren Derkson, whilst a notable addition to the ranks was coach Brian Kanewischer.
The next season, 1993/94, was beyond doubt a season when Stars were out of their depth. They played in Division 1 North and only managed to win 1 game and draw 2 out of 44. On the import front Prachar was joined at the start of the season by Robert Koutny who lasted only 4 games. His place was taken by Liam Wheddon who was subsequently replaced by Ari-Pekka Mikkola from the Trafford Metros. The other import was Finnish defenseman Pekka Hilden. Hilden and his defensive colleagues were continually overrun in games with the Stars conceding 743 goals in those 44 games at an average of 16 goals per game. Kanewischer's position as coach was taken over by James Cameron.
1994–95 saw the Stars join a number of reserve teams in the English National League Southern Conference following the previous seasons poor showing. It was a maximum of one import per team but many of the teams operated without an import. The Stars squad was made up almost entirely of local Oxford based players, many of whom had played the previous season. The team relied on experienced players like Scott Gough, Daryl Morvan and Paul Donohoe.
The following season, 1995/96, saw the Stars continue in the same division but the introduction of Swede Freddie Andreasson and former Slough Jet Richard Boprey saw the Stars top the table winning 21 of their 22 games but came second in the playoffs (which were run as a mini league). Boprey also coached the team. Their closest challengers were the Raiders of Wightlink (playoff winners) and Romford. A number of the experienced players remained and were supplemented by some useful signings from Swindon. Season 1996/97 saw a mid table finish for the Stars. They won 10 of their 22 games. The team made some further signings from Swindon, including Alan Armour, Grant Bailey and Ian Richards, but lost Andreasson in the second month.
1997–2003: Senior hockey struggles at Oxford[edit]
1997/98 was a fateful season. Former netminder, forward and defenceman Mike Kellond formed the Oxford Chill. Due to a fault at Oxford Ice Rink the Chill played their opening games at Swindon and never returned!
Following this 1998/99 saw the formation of the Oxford Blades. They played in the English Premier League and achieved a 100% season – losing all 32 games. A mixture of locally based players and some players brought in from other clubs did not provide the right mix. The use of 7 different netminders in one season maybe sums up the season. There was also a lack of firepower up front, the top scorer being Sami Saarinen who scored 18 goals in 16 games. Even the introduction of former Telford and Romford player Mark Budz did not pay off.
1999/2000 saw lots of new signings. Imports Chad Brandimore, Sean Kelso and Dave Stevens together with a number of Swindon-based players joined the team and results were starting to pick up, but a large legacy remained from the previous season and attendances did not increase. In October 1999 due to the high costs of running the team the Blades were withdrawn from the league and their record expunged.
2000/2001 saw the return of the Stars. Import defenceman Peter Nyman patrolled the blueline early in the season. Canadians Bill Morra and Jeff Sinnott also iced later on in the season. These, together with a mixture of locals and players from various parts of the South of England, saw the Stars reach 3rd position in the league, going on from this to eventually lose to Billingham Eagles in the semi finals of the English National League play-offs. Coached by James Cameron (Senior) it was a young team that played exciting fast hockey.
The 2001/2002 season started poorly after the high hopes of the close season. Important points were dropped in the early matches whilst player recruitment overran into the season itself, a factor that was ultimately to prove decisive. Results improved and this saw the Stars reach the top position and stay there for a couple of months with a lengthy unbeaten run. Two defeats, late in the season, to the eventual champions Basingstoke, saw the Stars slip to 4th overall. Some good performances in the cup competition saw the Stars reach the cup play-offs. A long trip to Whitley resulted in defeat and the season petered out.
The season of 2002/2003 was approaching and once again pre-season optimism abounded as Stars boosted their ranks with the signing of former Stars player Dan Prachar. Unfortunately it was not to be. Not enough reliable British players could be signed to make up a squad that the club could be confident would fulfill commitments so the Stars pulled out of the league on the eve of the new season.
2003–2009: Stars rebuild and rebound[edit]
The Stars returned and shone once again under the stewardship of club legend Dan Prachar who assembled an exciting team mixing players from Swindon and Oxford. With crowds improving and the team winning consistently the team finished second only to the all conquering Invicta Dynamos. They also smashed Oxford University in the annual Town v Gown and reached the national cup final only to lose out to Sheffield.
In 2004–05 Despite retaining most of their squad the Stars could not improve on the previous years success however they did sign a sponsorship deal with national restaurant chain Smollenskys. High scoring import and team talisman Derek Flint left to go home to Vancouver. Stars finished second in the division for the second year running as well as reaching the playoffs.
The 2005–06 season saw the Stars enter the Premier league cup as well as the English National league and this stretched the squad too far with the fixtures building up and morale fading. Along with the loss of Derek Flint the team struggled in the lower half of the team despite being able to beat any team on their day. Towards the end of the season coach Dan Prachar was replaced by veteran defenceman Paul Donohoe who steadied the ship till the end of the season.
2006–07 saw the Stars need to rebuild their side after a number of Oxford players sign for the newly formed Swindon Wildcats Development Team. This left the management with work to do finding replacements before the beginning of the 2006–07 season this saw the Stars use more local players than in previous seasons with a number of younger players getting a chance in the team. Under the guidance of coach Darryl Morvan and his assistant Paul Foster the Stars started the season inconsistently but hit form at the right time and shocked everyone by sneaking in to the final play off spot with a last gasp win over local rivals Swindon in front of a partisan crowd in Oxford.
The play offs were a step too far for the young City Stars squad however they still had one last surprise up their sleeve when they beat league champions Invicta Dynamos 4–1 to ruin the Kent clubs play off hopes.
Into 07-08 and Stars finished 3rd in Section A of the Southern Division with Alan Green and Dean Francis leading the way in points scoring. Stars missed out on the playoffs by four points from the Cardiff Dragons. Yet another re-structure then occurred with the English National League splitting itself into a two division format with promotion and relegation between the regionalised conferences and Stars took up their place in ENL Division 1 (South) for the following season.
Stars had a good season in 2008 with head-coach Richie Hargreaves leading the team to a third-place finish. Darren Elliott won the points race for the team narrowly from Hargreaves and Stars qualified for the playoffs and took on the Bracknell Hornets. Hornets had the better of the two-legged tie but the series produced a 9–7 thriller in the second leg at Bracknell.
2009–present: A mix of agony and ecstasy[edit]
The following season (09/10) the league took a major expansion from 8 to 10 side and the strength of the league notably increased as well and gone were the days that a solely English side could compete at the top end of the division. To counter this Stars signed long time Swindon player Ken Forshee. Things started well for the Stars when they had a four-point weekend beating Peterborough and Bracknell and when Juraj Rusic signed after playing for the Wightlink Raiders the previous season thing were looking up.
However, due to an injury crisis at EPL Swindon, Rusic signed for a month on loan there and shortly after his return to Oxford was injured for the rest of the season. Stars battled hard and finished a credible 5th but couldn't proceed further than the group stage of the playoffs.
For the 2010/11 season Stars picked up Robin Lindva from Trångsunds IF in Sweden. Despite playing well (and posting a 92% save percentage) Lindva was let go before the signing deadline with Stars Head Coach Ken Forshee becoming a player/coach after the Stars struggled offensively all season and finished in 9th place, missing out on the playoffs by losing to Bracknell on the final day of the season.
2011/12 saw the Stars pick up South African import Cameron Birrell and Kiwi Martin Lee as well as signing netminder Chris Douglas. With the results going from bad to worse which saw Stars go on a two-month-long losing streak, the decision was made to fire Forshee replacing him with Simon Anderson. When this happened, eight players walked out of the team, leaving the Stars with no option but to fold as they were unable to field a side.
The shock of the previous seasons events saw a decision to return a team based purely of Oxford-based players for the 2012/13 season. Alan Green returned from Chelmsford and went on to be the club's top points scorer. Under the leadership of Darren Elliott and Jeff Sykora they had a rocky start, but after a thrilling 5–0 win over Chelmsford Warriors, they went on a 14-game winning streak, culminating in winning the title by seven points from Wightlink Tigers.
Club roster 2020–21[edit]
|Date of birth
|Place of birth
|Ross Miller
|25 July 1995
|Cardiff, Wales
|2019 from Bristol Pitbulls
|Date of birth
|Place of birth
|Josh Florey
|4 March 1992
|Oxford, England
|2013 from Unattached
|Adam Andrews
|12 June 1981
|Swindon, England
|2019 from Telford Tigers 2
|Ethan Mayoh
|21 February 2001
|Horwich, England
|2020 from Blackburn Hawks/Altrincham Aces
|Sam Shone
|22 November 1990
|High Wycombe, England
|2019 from Bristol Pitbulls
|Date of birth
|Place of birth
|Matt Lawday
|4 May 1991
|Basingstoke, England
|2017 from Solent Devils
|Olly Shone
|7 November 1992
|High Wycombe, England
|2019 from Bristol Pitbulls
|Jake Williams
|18 August 2001
|2019 from OHA U18/ Swindon Wildcats 2
|Two Way
|Joe Edwards
|30 January 1990
|Oxford, England
|2019 from Milton Keynes Thunder
|Dax Hedges
|14 May 1990
|Oxford, England
|2012 from Streatham Redskins
|Mike Whillock
|3 March 1993
|Reading, England
|2019 from Svenstaviks HK (Sweden)
|Jay Warren
|9 March 2001
|2020 from Swindon Wildcats 2
2020/21 Outgoing[edit]
|Date of birth
|Place of birth
|Leaving For
|Jake Florey
|31 January 1995
|Oxford, England
|Chelmsford Chieftains
|Alex Staples
|28 January 1990
|Chelmsford, England
|Chelmsford Chieftains
|Mark Duffy
|2 April 1988
|Camberley, England
|To Be Announced
- British Division 2 (South) Champions – 1984/85, 1990/91, 1995/96
- British Division 2 Playoff Champions – 1984/85
- National Ice Hockey League, Division 2 (South) Champions – 2012/13
- English National League Runners-up – 2003/04, 2004/05
- English National League Cup Runners-up – 2003/04
Season-by-season record[edit]
'*Stars folded midway through the campaign and all of their results were expunged.
'# Oxford Chill were forced to relocate to Swindon just prior to the start of the league campaign due to a major ice plant failure at the rink. After this happened, they were renamed the Swindon Chill.
Season-by-season record (reserve teams)[edit]
Over the seasons the Stars have periodically iced teams in division as a reserve teams and a season by season list is below:
External links[edit]
- Official website
- English Ice Hockey Association website
- [1] Oxford Ice Rink webpages
Other associated teams[edit]
The Oxford City ice hockey club also has junior and women's teams as follows:-
- Under 9s (English League South)
- Under 11s (English League South Division 3)
- Under 13s (English League South Division 3)
- Under 15s (English League South Division 3)
- Under 18s (English League South Division 3)
- Under 20s
- Oxford Midnight Stars (Women's League Division 1 South)


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Positions Available
2020 Packing Season
Our main pack season generallly runs from early-March to mid-June.
We are looking for employees for the following roles:
- Packing
- Tray Preparation
- Stacking
- Strapping
- Box making
- Packhouse cleaner
- Tea person/cleaner
- EDI (experience preferred)
- Grading (experience preferred)
- Bin tip operator (experience preferred)
- Forkhoist drivers for Yard and Coolstores (must have experience and a current licence)
Please call 07 547 4413 for job queries
Applications for jobs at our Tauriko and Mt. Maunganui sites are open from:
Monday 3 February 2020
Office hours: 8am to 4pm daily
Tauriko site: 41 Taitimu Road, Tauriko (off Taurikura Drive)
Mt. Maunganui site: 69-71 Aerodrome Road, Mt. Maunganui (off Hewletts Road)
Please bring suitable ID with you, options below:
- Birth Certificate & photo ID or passport (NZ citizens and residents)
- Passport & work visa (Overseas applicants)
Download the employment application form below or visit our employment office, ground floor of the main admin building at Taitimu Road, Tauriko, to collect. Alternatively contact the employment office on 547 4413 after 3 February.
(You can find Taitimu Road at the very end of Taurikura Drive, past Dommet Trailers, off Gargan Road).
Following our main pack season things tend to slow down as we pack CA (Controlled atmosphere) stores over the next few months. Depending on the year; how well the fruit is storing and what shipping orders we receive; repacking and condition checking can continue up to November, and occasionally until late December.
Our Kiwigreen teams are then employed in the orchards checking for pests and diseases over summer.

subset: commoncrawl


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Just this week I was able to get my daughter in for her ortho checkup … I'm going to book her regular cleaning and get her wisdom teeth taken care of before she goes back to school. And I need to book my own appointments.
People don't "vacation" the way they used to, so don't operate as if everyone has left town … many families don't even take summer vacation – or all at the same time!
Steady marketing is really important. It's important to stay top-of-mind with patients and prospects so that folks prioritize you into their schedules. Continue to reach out to your patients by email and by mail. Promote and encourage convenient summer appointments, recommend that parents bring in kids to avoid lost class time in the fall, or for patients to get more major work done outside of busier times of the year. Parents are also wondering what to do with their kids all summer long … remind them to get those dental appointments taken care of now!
You can also sound the general alarm not to neglect oral health over the summer … those who will have time off from work may view this as a great time to book appointments with you. We're watching calls steadily flow in through Call Tracker, and when clients continue to market, they continue to get bookings.
Brainstorm with your Account Manager about your summer marketing plans … if you're worried about a slowdown then ramp up communications … perhaps you can offer a mid-day special or a guarantee for next-day appointments so patients can book on a whim. Reward patients who've been loyal with a summer incentive. Launch a seasonal referral campaign for July with a "big ticket" prize like a mountain bike or fantastic barbecue … you can promote these things quickly through your email patient newsletter – ask your Account Manager to get you started.
If you find the business little slower, perhaps you have time to add a personal touch, with thank you notes or follow-up phone calls? (Last year my daughter and I went to a brand-new practice a little outside of my area, which I did because I wanted to support the dentist. Yet he didn't say thank you, didn't call to follow up, or send a note. Because of this I will likely be heading back to our local dentist.) If you have time, DO make a call to thank a new patient, follow up with a patient after treatment, or send a note – these small efforts go a long way in developing loyalty.
The point is, you don't have to experience a slowdown in the summer … and you definitely don't want to slow down your marketing efforts now or you could feel a patient slowdown in the fall. Consistency and frequency breeds trust which builds practice revenue.


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Companies of every size and in every industry benefit from a clearly defined relocation program—from tech startups, to law firms, and everything in between.
However, when companies fail to outline a structured and calculated approach to relocation, chaos can ensue for both internal teams and transferees.
Watch our webinar to learn about how you can change your outlook on relocation to a more proactive one. Some topics our webinar will cover:
We'll focus on how this concept specifically relates to the businesses that fall in the Professional Services category, providing reasons why relocation is critical to your future success!


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Heritage Place Announces Format for 2019/2010 Sales
OKLAHOMA CITY, OK—APRIL 5, 2019—Heritage Place Sale Company, the premier Quarter Horse racing sales company in the US, announced updates to their sale format as well as updates to the their 2019/2020 sales schedule earlier this week.
Heritage Place will continue to offer two great opportunities to sell "Yearling Race Prospects" in 2019, however the September Sale will now be conducted over two days and 650 head will be accepted.
"This will allow all horses to be stalled inside (no tents or temporary stalls) and will highlight the finest of future race prospects offered," Heritage Place General Manager Spence Kidney said earlier this week.
The 41st Annual Quarter Horse Yearling Sale will be conducted Thursday, September 19th and Friday, September 20th.
"This schedule also allows owners and trainers to attend the Dash For Cash Futurity trials at Lone Star Park on Saturday (September 21), which has been a scheduling conflict and concern of our patrons for several years now. "
Catalog fee for the September Yearling sale will be $600 per head and a 5% commission ($500 minimum).
CLICK HERE to download a consignment form for the 2019 Heritage Place Yearling Sale.
Additional yearlings will be featured in the "Yearling Session" of the annual 42nd Fall Mixed Sale set November 1st and 2nd. Yearlings, mixed age Quarter Horses, Paints, Appaloosa and Thoroughbreds will be accepted for the Fall Mixed Sale. The catalog fee is $600 with 5% commission ($200 minimum).
"The Fall Mixed Sale will kick off with a 'Yearling Session' followed by the mixed session to complete the sale," Kidney said.
CLICK HERE to download a consignment form for the 2019 Heritage Place Fall Mixed Sale.
The 42nd Annual Winter Mixed Sale will held Friday, January 17th and Saturday, January 18th, 2020. Quarter Horse, Paints, Appaloosa and Thoroughbreds will be accepted. The catalog fee will be $600 with 5% commission ($200 minimum).
CLICK HERE to download a consignment form for the 2020 Heritage Place Winter Mixed Sale.
"Heritage Place remains committed to offering the best place in the world to sell horses," Kidney continued. "We hope that these adjustments will enhance the customer experience and maximize the marketing of horses for our consignors."
For additional information call the Heritage Place office at (405) 682-4551 or visit the sale company website at heritageplace.com.


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Confirming New User
When a new user is created, the system can send them an invite email that contains a confirmation URL and confirmation code. When they click the link in the email, a form is presented that requests the following info in order to confirm them as a new user. DreamFactory normally handles all of this for you, but you can use the API below to implement the same functionality in your own app.
Note: The confirmation code expires in 24 hours by default. You can configure this expiry period by changing (and uncommenting) the environment flag DF_CONFIRM_CODE_TTL in the .env file. The confirmation code itself is alphanumeric and the length of the confirmation code is also configurable. By default it is set to 32 characters long. You can change this by changing (and uncommenting) the environment flag DF_CONFIRM_CODE_LENGTH in the .env file.
API Endpoint
POST https://{url}/api/v2/user/password
Request body:
{ "code": "confirm_code" "email": "user_email", "new_password": "password", "verify_password": "password" }
Example - Confirming New User
- Request body:
{ "code": "abc123" "email": "[email protected]", "new_password": "secret", "verify_password": "secret" }
- Request URL:
POST https://foo.com/api/v2/user/password


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I'm currently watching the Stoke vs West Ham FA Cup quarter final on TV, and would you believe Robert Huth has just headed home directly from a Rory Delap throw-in.
Sol Campbell – in action against Chelsea
We have to hope Newcastle will defend those set pieces a lot better than West Ham did in the first half today, as Huth had a clear header six yards out.
That's going to be a massive threat to Newcastle next Saturday at the Britannia Stadium and we'll need some good headers in the side, like Mike Williamson.
Some news today is that experienced Sol Campbell is fit again and may even be drafted into the side by Pardew for next Saturday, but that would be a surprise.
This is what Alan said about Sol Campbell in the Sunday Sun today:
"Sol was a bit unfortunate not to get on the pitch against Bolton," "I chose Steven Taylor over him, but there wasn't a lot to choose between them."
"We play Stoke next and Sol's probably got more chance playing against Stoke than any other team, because you need to have your big headers of the ball in that game."
"You can't take too much away from yourself, but you have to be able to cope with 15 or so long throws-in your box and maybe 10 set plays."
"He's got a good chance of playing in that game."
Well, given that statement, it seems like Alan is seriously considering putting Campbell in for next Saturday, but that would still be a surprise, but it may point to Sol looking good in training too of course.
It seems very doubtful that Sol will get another contract at Newcastle come the summer, but whatever he can do to help Newcastle this season would be very good, and if he can help us get at least a draw next Saturday, that would be great.
It will be a very tough game to win at the Britannia Stadium next Saturday, but there again they did beat us at St. James' Park 2-1, so we should try to level it up next Saturday. We just cannot allow a team like Stoke to do the double over Newcastle this season.
And quite honestly we'd be happy enough with a draw from that game – and then we can hammer Wolves at home two weeks after that.
That game at home against Wolves is a must win game – if ever there was one this season.
Comments welcome.
18 comments so far
Wow, Leon Best has a twin brother (Drake Rapper)
Drake Rapper
Leon Best http://images.mirror.co.uk/upl/people3/oct2010/3/2/hotlinebest-813201897.jpg
no, its not the stoke game thats crutial – its the wolves game – if we loose that one we are in trouble,
we have 5 "six pointers"
stoke a wolves h blackpool a birmingham h west brom h
and four "little hopers" – villa a man u h liverpool a chelsea a
we we don't have points in the bank by the time we go to blackpool then its a bitter fight with a small squad!
Bassong not happy at spurs, maybe buy him back?


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Beavers team up for first dual state berth
ALLIANCE — In the storied history of Beaver Local wrestling, the Beavers have accumulated enough individual and team awards to fill a museum.
But on Saturday in Alliance High School's Harry Fails Gymnasium, the Beavers took it to another level by winning the Division II, Region 12 title and advancing to next Sunday's state dual team tournament — becoming the first Columbiana County team to do so.
The Beavers punched their Columbus ticket with a 51-21 dismantling of another outstanding team, the Louisville Leopards, in the regional final Saturday afternoon before a large following of Beaver Local fans that made the trip to Alliance.
"I'm so proud of them and this program," beamed Beaver Local coach Jordan Williams. "This is a good win for us and this program and our kids deserve all the credit, they work hard."
"We were fired up and ready to go," explained Beaver Local 126-pound standout Cole McComas, who was one of nine victorious Beaver matmen against Louisville. "We were wrestling for each other, we weren't just wrestling for ourselves. We knew what we had to do to win and we got fired up and went out and did it," he added.
Beaver Local will be one of the Division II teams competing at the state dual team tournament next Sunday at historic St. John Arena in Columbus starting at 11 a.m. with the quarterfinals.
The Beavers (10-1 on the season) opened the regional tournament Saturday morning with a 69-12 romp over Akron Hoban followed by a 55-12 rout of Minerva. The Beavers then recorded a very satisfying 38-30 revenge win over a Canfield team that handed them their only loss in a controversial decision earlier this season.
That win vaulted the Beavers into the final against Louisville, which had bested Steubenville 39-30 in its semifinal.
"Our kids have so much respect for Louisville," said Williams, a former standout wrestler himself at Beaver Local. "So for us to come out and compete says a lot about what our kids do on a daily basis to prepare and be great, and the credit goes to these guys."
To say the Beavers were pumped up on Saturday for a chance to make history and advance to state would be an understatement. The Beavers wrestled a flawless finals match against Louisville, winning the first seven matches, including four by pin, to take a commanding 35-0 lead after the 145-pound class.
"We've had a good year so far, unfortunately both of our losses have come to Beaver Local," said Louisville coach Rocky Laughlin.
"Obviously we didn't wrestle well, but this is a tough region."
In all, the Beavers tallied six pins against the Leopards, but the one that set the tone of what was to follow was the 1:10 pin by Beaver Local freshman phenom Logan Ours over Louisville's Garett Lautzenheiser, ranked second in the state in Division II.
"Lautzenheiser's loss was a big loss because that was between the number-two and number-three ranked kids in the state," said Laughlin.
Other Beavers winning by pin in the finals were Jaymin Salsberry (106 pounds), Mark Emerling (113), Cole McComas (126), Logan Krulik (160) and Brenden Severs (170).
"It feels great (to be going to state)," said McComas. "Beaver Local has really great tradition in wrestling and to be the first team to do it feels really great."
"At 106, 113 and 120, those guys started us off right," said Williams. "We just got on a roll. That win (by Logan Ours) at 120 catapulted us to big things in this match. Ours prepares the right way because he's got high goals and he knows how to reach them."
Earning triumphs by major decisions were Jonathan Potts (132), Skyler Lasure (145) and Beau Smith who became Beaver Local's all-time individual record holder for wins with a staggering 156 triumphs.
"I've had great coaches and teammates pushing me," said Smith. "It's awesome (to be going to state as a team). We work so hard and to be able to go with all of my friends is really awesome."
"When you have a senior leader like that with (Beau Smith) it meshes everything together and makes everything work," praised Williams. "And that's where it starts with our senior leadership with a kid with 156 wins. Our seniors have busted their butts for four years for this program to be where it's at and and this program is reaping a lot of rewards."
Winning by a decision for the Beavers was senior Jared Wright (138), who also won his 100th career match earlier in the tournament.
Leading 51-3 and with its Columbus berth secured, the Beavers forfeited the last three matches to Louisville at 195, 220 and 285.
Williams said the Beavers' great preparation in the wrestling room and competing in an incredibly tough region will prepare them well for state.
"This region had the No. 3, 4 and 5 teams (in Ohio) and was brutal," explained the Beaver Local coach. "Our goals are simple, we want to be at the top when it's all said and done. There's going to be some great battles next week and to our kids' credit, they embrace that and are looking forward to the opportunity."
"It (going to the State Duals) just adds on to an even better high school experience, it's up there and really awesome," added Smith.
Area teams
West Branch defeated Salem 58-21 in its opening bout Saturday but was eliminated in the next round by Steubenville 40-28. Winners by pin for West Branch against Salem were Christian Wayt (120), Jonah Thomas (132), Brock Wilke (145), Gage Bickley (152), Steven Marra (160), Colin Lawniczak (170), Neil Ginnetti (182), Kenny Marra (195) and Jacob Hurst (285). Winning by major decision was Thomas Caserta (138).
Winning by pins for Salem against West Branch were Tony Seddon (106), Caiden Hart (113) and Sam Murray (220), while winning by a decision was Jacob Frost (126).
Salem coach Drew Hart said Saturday's rugged regional was a learning experience for his young team.
"Our numbers are up extensively from last year," said Hart. "We have not had to give up a forfeit in any dual meet this season, so we're moving in the right direction but we're still a young team, mostly freshmen and sophomores."
Winning by pins for West Branch in its loss to Steubenville were Tyler Hicks (113), Kenny Marra (220) and Jacob Hurst (285). Winning by major decision was Christian Wayt (120) while winning by decisions were Alex Courtney (106) and Steven Marra (170).
"We kind of scouted Big Red through the week," said West Branch coach Chris Dorris, "and we knew realistically we only had one move to try to match up with them and we were hoping we weren't going to give up bonus points, but when you give up bonus points to a team like that it's hard to come back from.
"We probably had five of the best teams in the state at this tournament and I think we were one of those five best teams."


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|137cm x 117cm
These net curtains are a traditional vintage design. There is a pretty lace pattern on the bottom of the net curtains. The base fabric of this net curtain is quite thick and I think you will still receive quite a lot of privacy even with less gather. This design is ideally suited to older or character style properties. The arch at the centre of the jardiniere is aprox 12 inches high.
Be the first to review Mary White Jardiniere Nets. Write a review


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Hotel Edouard
That gold flaked cocktail looks intriguing, like something you'd serve at Christmas! Not too sure about peas, beans, rose with the lemongrass ginger… though I'm a fan of the latter combination.
Good to have you back! But if fun is standing in the way of writing about fun, I think you've prioritised well! 🙂
oh I would have loved to see a pic of Violaine's crazy cocktail!
sounds interesting, am always eager about trying new bars near the Grands Magasins.
have you ever been to the Hôtel Banke nearby (rue Lafayette)? i haven't been there yet but will try in the near future
Gourmantic: thanks!
Wendy: yes, unfortunately i was a bit remiss on all of my picture taking for this stop.
Columbine: I haven't been there, no. There are a lot of hotel bars i have left to hit. But, they're really don't seem to be a lot of good ones I hear about in that area, so I'll put it on my list. Drop me a comment if you get there before me (which at this rate you probably will!)
Comments are closed.
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Lobophora variegata is a dominant macroalga on coral reefs across the Caribbean. Over the last two decades, it has expanded its vertical distribution to both shallow and deep reefs along the leeward coast of the island of Curaçao, Southern Caribbean. However, the ecological implications of this expansion and the role of L. variegata as a living substratum are poorly known. This study compared epiphytic algal communities on L. variegata blades along two depth transects (6–40 m). The epiphytic community was diverse with a total of 70 species of which 49 were found directly attached to L. variegata. The epiphytic community varied significantly between blade surface, depth and site. The greatest number of genera per blade was found growing on the underside of the blades regardless of site and depth. Filamentous red algae (e.g. Neosiphonia howei) were commonly found on the upperside of the blades over the whole depth gradient, whereas the underside was mainly colonized by calcifying (e.g. Hydrolithon spp., Jania spp., Amphiroa fragillissima), fleshy red algae (e.g. Champia spp., Gelidiopsis spp., Hypnea spinella) and foliose brown alga (e.g. Dictyota spp.). Anotrichum tenue, a red alga capable of overgrowing corals, was a common epiphyte of both blade surfaces. L. variegata plays an important role as a newly available substratum. Thus, its spread may influence other algal species and studies of benthic macroalgae such as L. variegata should also take into consideration their associated epiphytic algal communities.
Community structure
Algae (Macro, Turf and Crustose Coralline)
Other invertebrates
SCUBA (open-circuit or unspecified)


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Cameron gave one of his rallying cries today, one of the few things I was able to catch given Sky News is about the only channel I can get from out here in Lagos that is actually covering anything. Worse yet the t'interweb keeps dropping out, which is less than ideal! Sounds like Boris had a few words of direction for Osborne and Cameron as well, hopefully a sign of the things to come.
If Labour's charge is against youth, energy and enthusiasm, then do you know what? I plead Guilty."
-David Cameron, 5 Oct, CPC 2009 Manchester
Anyway, I'm out visiting my Dad in Lagos for the week, flew out on the 1st so that I could take part in the Badagary Creek boat race on the 3rd and 4th - a two day sail up from Lagos to Badagary and back. It was until a few years ago in the Guinness Book of Records as the longest inland race - now surpassed by something in the UK, I believe - and I will post some of the highlights from the Log I kept once I've typed them all up. OR I'll get lazy and post the whole thing. Undecided yet.
Hoping that the internet connection in the compound will keep steady for the next few days - I have to take a numerical reasoning test for a graduate application I'm working on and it would suck sucky things if it dropped while halfway through...


text: Event Details OLD NEW YEAR PARTY (RUSSIAN STYLE) 12/01/2019 19:30 - 23:59 On January 12, 2019, the Old New Year Party-Russian style will be held at the Pavilion Hall within the Westin Dragonara Hotel in Malta. The event will start with a welcome drink at 19:00hrs. At 19:30hrs, well-known compositions will be performed by the Russian famous pop singer Alena Sviridova. Also, Maltese ensembles and singers will present Christmas and New Year shows. All the guests will be treated by a delicious dinner consisting of traditional dishes from the Russian, Maltese and Mediterranean cuisines. Lokal THE WESTIN DRAGONARA RESORT Telefon: +356 21381000 E-postadress: email@example.com Webbplats: http://www.westinmalta.com Visa på karta Mer information » Arrangör Larisa Lobanova Telefon: +356 77130477 E-postadress: email@example.com Webbplats: http://www.eufsc.eu


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We were all enjoying our Tuesday basking in the sun when we heard loud noises coming from the goathouse.
Even the chickens were wondering what was going on in there.
It WAS loud.
I'm not kidding.
But Louise was.
I am one funny goat!
I have a new great grandkid.
I am very pleased to introduce you to Bernadette the goat.
Isn't she erm, wet?
Just wait, she cleans up really cute.
It takes a bit of licking to get all the ick off.
It's hard work having a kid.
I remember even if it's been a few years.
Louise is a very good nanny.
She licked and licked and licked some more until little Bernadette was all clean, dry and fluffy.
Then she gave her a kiss.
Awwww, how sweet.
I think little Bernadette is going to like it here.
She's smiling already.


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Create an Account - Increase your productivity, customize your experience, and engage in information you care about.
View All Calendars is the default. Choose Select a Calendar to view a specific calendar. Subscribe to calendar notifications by clicking on the Notify Me® button, and you will automatically be alerted about the latest events in our community.
May 18, 2019, 7:00 PM - 9:00 PM @ Washington Park Stage
This month's movie is Sgt. Stubby: American Hero (1 hour, 34 minutes)
This is a Family Friendly event. The movies will be shown at the Washington Park Stage starting at dusk.


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Lacy and I are heading up to Yosemite today to take some pictures and do some hiking. But before I go, I'm going to throw together this ridiculous post. While I'm at it, I'll make it a Throw Back Theme Thursday….
Here are pictures from our first trip to Muddy Roots in 2012. These were taken at a hotel room on our way home from Muddy Roots.
Just look at this ridiculous blanket!!
Now head on over to Clan Donaldson to see more Ridiculous posts!


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The MAX gene is associated with autosomal dominant hereditary paraganglioma-pheochromocytoma (PGL-PCC) syndrome (MedGen UID: 313270).
Order this gene as a single gene test.
Invitae tests that include this gene:
The MAX gene encodes a transcription factor that forms homodimers or heterodimers with Mad, Mxi1 and Myc, which are involved in regulating cell proliferation, differentiation, and apoptosis.
MAX: hereditary paraganglioma pheochromocytoma
MedGen UID: 313270
Clinical condition
The MAX gene is associated with the development of pheochromocytomas (PCCs) and/or paragangliomas (PGLs), as seen in hereditary paraganglioma-pheochromocytoma syndrome (PMID: 20301715, 23666964, 21685915). It is unclear if pathogenic MAX variants are associated with other cancers, as the data are currently limited and emerging. The clinical presentation is highly variable and may be difficult to predict. While an individual with a MAX pathogenic variant will not necessarily develop cancer in their lifetime, the risk for cancer is increased over the general population risk.
PGLs are rare, adult-onset, typically benign neuroendocrine tumors that arise from paraganglia. Paraganglia are a collection of neuroendocrine tissues that are distributed throughout the body, from the middle ear and skull base to the pelvis. PGLs located in the head and neck are called head-and-neck paragangliomas (HNP). PGLs outside of the head and neck most commonly occur in the adrenal glands and are called PCC (also known as chromaffin tumors). PCCs are catecholamine-secreting PGLs that are confined to the adrenal medulla, as defined by the The World Health Organization Tumor Classification; however, this term may also be used to refer to catecholamine-producing PGLs regardless of whether they are adrenal or extra-adrenal (PMID: 24899893). These lesions can cause excessive production of adrenal hormones, resulting in hypertension, headaches, tachycardia, anxiety, and sweaty or clammy skin in some individuals (PMID: 21771581, 24893135, 20301715). Most cases of PGL and PCC are sporadic, but approximately one-third are familial and due to an identifiable pathogenic variant in a susceptibility gene, such as MAX, that can result in hereditary paraganglioma-pheochromocytoma syndrome (PMID: 24903423, 24893135, 20301715, 23512077).
Pathogenic variants in MAX predispose primarily to PCCs, although a subset of cases will also develop PGLs (PMID: 20301715). Incidents of PGLs have occurred in individuals initially diagnosed with PCC (PMID: 22452945). Hereditary PCCs and/or PGLs due to pathogenic variants in MAX are infrequent, have a median age at diagnosis of 34 years (13-58), and are often observed in individuals with a positive family history (PMID: 24893135). Even though the number of affected individuals is limited, there appears to be a tendency toward bilateral or multiple tumors within the same gland (PMID: 24523625, 22452945). It is unclear if there is a risk of malignancy because the evidence in the literature is conflicting, but it has been suggested that the risk may be up to 10% (PMID: 24523625, 26347711, 22452945, 26839173).
Gene information
MAX (myc-associated factor X) is a tumor-suppressor gene that is part of the MYC-MAX-MXD1 complex, which regulates cell proliferation, differentiation, and apoptosis (PMID: 24899893, 24523625, 26839173, UniProtKB – P61244 (MAX_HUMAN). Accessed September 2015). If there is a pathogenic variant in this gene that prevents it from functioning normally, the risk of developing certain types of cancers may be increased.
The MAX gene follows traditional Mendelian autosomal dominant inheritance, although there appears to be demonstration of parent-of-origin effects: MAX generally causes disease when the pathogenic variant is inherited from the father. The risk of clinical disease after maternal transmission appears to be very low (PMID: 24899893, 24903423, 20301715). The offspring of an individual with a pathogenic MAX variant, regardless of parental origin, has a 50% risk of passing the variant on to their offspring. The underlying cause of this parent-of-origin effect has yet to be elucidated (PMID: 26113606, 26067997). With this result, it is now possible to identify at-risk relatives who can pursue testing for this specific familial variant.
It is suggested that individuals with a pathogenic MAX variant, along with their at-risk relatives, have regular clinical monitoring by a physician or medical team with expertise in the treatment of hereditary PGL/PCC syndromes. A consultation with an endocrine surgeon, endocrinologist, and otolaryngologist is also recommended to establish an individualized care plan (PMID: 20301715).
Screening should begin between five and ten years of age, or at least ten years before the earliest age at diagnosis in the family (PMID: 24903423, 20301715, 24523625, 21771581). Although there is currently no clear consensus regarding a screening and surveillance protocol for individuals with pathogenic MAX variants, lifelong annual biochemical and clinical surveillance has been suggested (PMID: 20301715, 24893135, 24523625, 25385035):
Summary of Medical Management and Surveillance Recommendations (PMID: 24893135, 20301715, 25385035)
|MAX Screening
|Age to begin screening
|5 years–10 years
|Physical exam and blood pressure
|Every 6–12 months
|Urinary excretion of fractionated metanephrines and catecholamines in 24 hours
|Whole body MRI
|Every 2-3 years (PMID: 25385035
It remains unclear whether imaging studies should be conducted as frequently in childhood as in adulthood (PMID: 24523625).
It is important to note that individuals with hereditary PGL/PCC syndromes may be at a greater risk of developing PGL or PCC when living in higher altitudes or when chronically exposed to hypoxic conditions (PMID: 20301715). There are data suggesting such risks in individuals with pathogenic variants in SDHA, SDHB, SDHC, SDHD, and SDHAF2; however, it is unclear if this applies specifically to individuals with pathogenic MAX variants (PMID: 20301715).
Syndromes associated with a predisposition to PGLs and PCCs may be associated with high morbidity and significant complications, which can lead to decreased lifespan and quality of life, therefore early screening and therapeutic interventions are imperative. However, the natural history of hereditary paraganglioma-pheochromocytoma syndrome is variable and continues to evolve. This can often result in significant uncertainty regarding long-term prognosis. Targeted genetic counseling may help patients cope with this diagnosis while keeping them an active participant in the management of their condition (PMID: 24854530). In addition, the clinical manifestations of PGLs and PCCs are broad; many symptoms can mimic minor ailments such as headaches and palpitations. Once a pathogenic variant has been identified, patients should be encouraged to have a low threshold for contacting their healthcare provider for further evaluation of unusual symptoms (PMID: 24854530).
An individual's cancer risk and medical management are not determined by genetic test results alone. Overall cancer risk assessment incorporates additional factors, including personal medical history, family history, and any available genetic information that may result in a personalized plan for cancer prevention and surveillance.
Knowing if a pathogenic variant is present is advantageous. At-risk relatives can be identified, enabling pursuit of a diagnostic evaluation. Further, the available information regarding hereditary cancer susceptibility genes is constantly evolving and more clinically relevant data regarding MAX are likely to become available in the near future. Awareness of this cancer predisposition encourages patients and their providers to inform at-risk family members, to diligently follow standard screening protocols, and to be vigilant in maintaining close and regular contact with their local genetics clinic in anticipation of new information.
Review date: March 2016
Invitae is a College of American Pathologists (CAP)-accredited and Clinical Laboratory Improvement Amendments (CLIA)-certified clinical diagnostic laboratory performing full-gene sequencing and deletion/duplication analysis using next-generation sequencing technology (NGS).
Our sequence analysis covers clinically important regions of each gene, including coding exons and 10 to 20 base pairs of adjacent intronic sequence on either side of the coding exons in the transcript listed below. In addition, the analysis covers the select non-coding variants specifically defined in the table below. Any variants that fall outside these regions are not analyzed. Any limitations in the analysis of these genes will be listed on the report. Contact client services with any questions.
Based on validation study results, this assay achieves >99% analytical sensitivity and specificity for single nucleotide variants, insertions and deletions <15bp in length, and exon-level deletions and duplications. Invitae's methods also detect insertions and deletions larger than 15bp but smaller than a full exon but sensitivity for these may be marginally reduced. Invitae's deletion/duplication analysis determines copy number at a single exon resolution at virtually all targeted exons. However, in rare situations, single-exon copy number events may not be analyzed due to inherent sequence properties or isolated reduction in data quality. Certain types of variants, such as structural rearrangements (e.g. inversions, gene conversion events, translocations, etc.) or variants embedded in sequence with complex architecture (e.g. short tandem repeats or segmental duplications), may not be detected. Additionally, it may not be possible to fully resolve certain details about variants, such as mosaicism, phasing, or mapping ambiguity. Unless explicitly guaranteed, sequence changes in the promoter, non-coding exons, and other non-coding regions are not covered by this assay. Please consult the test definition on our website for details regarding regions or types of variants that are covered or excluded for this test. This report reflects the analysis of an extracted genomic DNA sample. In very rare cases, (circulating hematolymphoid neoplasm, bone marrow transplant, recent blood transfusion) the analyzed DNA may not represent the patient's constitutional genome.
|Transcript reference
|Sequencing analysis
|Deletion/Duplication analysis


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by oinume
GitHub Readme.md
Teacher Schedule Checker for DMM Eikaiwa. This application sends emails to you when reservable lessons of your favorite teachers are available.
You can deploy dmm-eikaiwa-tsc to Heroku easily. At first, click this button.
And then, input following.
Finally, click
Heroku Scheduler link and click
Add new job button. Next, type
bin/fetcher -l debug and then click
Save as follows.
That's all for now, you'll receive emails of reservable lesson schedules of your favorite teachers.
NOTE, Emails are sent from firstname.lastname@example.com, please check a spam folder if you cannot get emails.
Do you want to deploy any updates to your Heroku environment? You can deploy this application as follows:
$ git clone https://github.com/oinume/dmm-eikaiwa-tsc.git
(Or git pull when second time)
$ cd dmm-eikaiwa-tsc
$ heroku git:remote -a <YOUR_APPLICATION_NAME>
$ git push heroku master
---> Starting to deploy to Heroku
NOTE: You have to install Heroku Toolbelt to use
heroku command.
$ ./setup.sh
$ source venv/bin/activate
$ alembic upgrade head


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The St. Clare of Assisi School Board meets five times a year. The dates of the business meetings will be published and are open to the public.
Canon and Church law governs Catholic schools. Catholic schools and board members derive their authority from the provisions of Canon law. As a consultative body to the pastor and the principal, St. Clare of Assisi School Board members realize their authority is vested in the board acting as a board. Their work is to assist the pastor in making policies to direct the operation of the school. Policy will dictate what the board wishes to be done, but policy is not concerned with administration or implementation. Administrative decisions are the day-to-day management choices of the principal. Individual board members encourage concerns from parents about the administration of the school be brought directly to appropriate school officials.
2019-2020 School Board Members
Pastor: Rev. Chris Martin
Principal: Mrs. Angie Lind
President: Andy Edwards
Vice President: Jason Rubel
Secretary: Jen Bisch
Members: Greg Guntli, Darrell Jacobs, Laura Oberle, Courtney Plunkett, JC Rudden, Nick Weber


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Happy New Year from Colombia! Feliz año nuevo!
2018 has been an interesting year, full of high-speed personal development, ups and downs and new experiences…and as I slowly crawled out of my afternoon hangover earlier today, after far too many celebratory piña coladas out in the alleys of Cartagena, I felt like codifying what I've learnt so far into a series of life lessons for future me (and hopefully some of you!)
1) Nothing is bad or good, everything is expectation – and you can manually change your expectations
Completing Headspace's Anxiety pack and reading Mo Gawdat's masterpiece manual for happiness, Solve for Happy, I finally learnt how to apply something I had always known: nothing is inherently bad or good, everything boils down to our own subjective expectations/perceptions of how the world should be.
For instance, last night, the group of friends I was with grew increasingly frustrated as the wait for our food approached one hour. They were expecting prompt service and subsequently judged the hour long wait as bad service, leading to frustration.
I, however, was expecting bad service – it's New Year's f*cking Eve! Restaurants are understaffed, this particular restaurant was packed and they were trying to serve our entire table simultaneously. So the hour long wait was in line with my expectations and I was happy (while the rest of my table grumbled hangrily).
But only recently did I realise I could manually change my expectations: noting down my thought patterns, meditating and practicing mindfulness throughout the day, I've become aware of what expectations I'm setting and been able to let go of them.
This has helped me deal with some really tough personal shit and but here's a lighter example from today to illustrate:
Automatic thought: fuck, it's 2pm, I'm still in bed – great way to start the New Year, aimless and hungover. 2019 is going to be a disaster.
But rather than letting this thought fester or beating myself down, I noted it and identified the underlying expectation.
Expectation: everyday should be super productive and full of life, and you should start the New Year as you plan to go on.
After identifying this expectation, I manually changed it, I corrected my expectations to be more compassionate and in line with real life.
Manually adjusted expectation: actually, bro, everyone is hungover on New Year's Day, you were out until 6am, you shouldn't expect to get anything done today. It's a day off.
With my expectations successfully lowered, anything useful or interesting I went on to do (like writing this blog or going for dinner) immediately became a win and a great start to the New Year! I'll be writing a more detailed post on this technique later because it may have (quite literally) saved my life.
2) You are enough!
Therapist Marisa Peer argues that the root of all our first-world problems is the root insecurity that we're not enough.
To compensate, we chase status (i.e. money, power, fame) to make ourselves feel "enough" (valued, loved, safe)…or chase drugs and alcohol to forget our insecurities.
Neither are sustainable long-term solutions because the insecurity is internal – you need to believe you're enough, otherwise, for the rest of your life you'll be at the mercy of external indicators of success and the opinions of strangers. Marisa Peer argues that the affirmation "You are enough", repeated enough, can rewire your brain to eventually concede that you are actually enough.
People love you, you're not in danger, you can be you and that's enough!
3) You don't need to be the best
If you know you're already enough, you don't need to be the best.
I've spent my whole life aiming for this illusory no. 1 spot – in academia, in fitness, in business, in everything! All because I needed external indicators of success to compensate for the internal insecurity that I wasn't enough.
Letting go of this insecurity has cleared the way for me to do things just for me. I still want to do extremely well in anything I take on, being the best is fun, it's a challenge…but I don't need it, I'm enough as I am.
4) Life is a function of probability (i.e. shit happens, bro)
We grow up with an extremely romanticised, deterministic view of life. Study hard > graduate from good university > good job > get married > have kids > retire > be happy.
And when we're younger especially, this deterministic view helps a lot.
It's hard to motivate people with the probabilistic promise: "if you study hard, you might get good grades (unless you have a bad day on the exam, of course, or you misread the question, or you forget you to remove your phone from inside your blazer pocket and get disqualified for cheating)…and that might get you into a good university (assuming the university has place, the interviewers like you and your personal statement meets a bunch of unknown requirements)…and that might land you a good job (given other candidates don't have nepotistic connections in the firm, the bus isn't late to get you to your interviewer, and the interviewers think you're capable).
It's a lot more enticing to offer the simplified deterministic narrative: "if you study hard, you'll get good grades, which will get you into a good university, which will secure you a good job that you love and pays well."
But growing up with this romanticised, deterministic view of life leads us to believe that shit never "goes wrong". So when probability kicks in and plans go amiss, we don't expect it – and subsequently feel disappointed, depressed, even betrayed.
Where's the goddamn job I was promised? Where's the hot wife and the two kids? Why aren't I happy yet?
Understanding that life outcomes are probabilistic – that shit happens and whatever effort you put in, the output can always go awry – and expecting shit to go "wrong" from time to time, can remove these feelings of disappointment and unfairness. Instead of looking at yourself as a tortured victim of the universe, you can see the bigger picture: shit happens to everyone because life is probabilistic, it's not fair or unfair, it's just life and we just have to roll with it.
5) Meditate every day
Still doing this. Everyday I get up, head to the toilet, and meditate on the loo with either Headspace or (if my phone is dead) a deep breath count up to 100. I expect to get distracted, I expected to get flustered by unsettling negative thoughts from the past – but the objective of meditation isn't to control or stop unwanted thoughts, it's to acknowledge them and then return to a point of focus (e.g. the breath). In doing so, we're able to better see our thoughts as they come and go, so that rather than getting swept up by the voices in our head, we can hear them out peacefully but return to presence.
6) Exercise every day
Still doing this, but definitely my least consistent habit – hitting it only 70-80% of the time.
I want to get better at this so I've spent some time looking into the root causes. Numero uno is travelling – when you're moving around all the time or you're in the middle of a Colombian jungle, a gym membership is hard to come by. No gym, no workout.
I've got round this by lowering my expectations from a full gym workout to a shorter home work out, consisting of push up variants – great for my chest, shoulders and triceps. But still need to find something for my back, biceps and cardio (maybe my legs, too, lol jk).
I'm planning to buy some resistance bands and start skipping again – this should be enough to hit back, biceps and cardio but also sufficiently portable/easy-to-execute that I'll be able to complete a workout wherever I go.
7) Have one focus
For too long I've tried to do too many things.
2016 I was President of the LSE Entrepreneurs society, working 30 hours a week as a tutor, studying the four hardest Economics modules at university, and trying to start two separate companies.
2017 I was working as a teacher at LSE, Co-founder at Up Learn and the CEO at VIP Health.
Then when I finally took some time off in March 2018, I got sucked into the same trap: tried to start a summer school, learn Spanish, boxing, complete a data science degree at Harvard, travel the world (and take some time off…lol)
I now operate with one focus – right now it's Spanish. I've got another 3 months to finish my 6 month Spanish learning project (with the aim of reaching C1 level native fluency).
Obviously, I'm still doing other things: writing this blog, bits of work here and there, learning to salsa and travelling…but the big difference is focus. I don't care if my salsa isn't progressing as I want, or if I haven't uploaded enough blog posts, because my focus is Spanish: everything else is secondary. This takes off so much pressure but also auto-prioritises my life so I'm making the most progress towards my most important goal (the one I've put my focus on).
8) Don't do things half-half
There've been several times in 2018 where I've done things half-half: for instance, I attended the Forbes 30 Under 30 event in Israel and also invited my girlfriend. This meant I couldn't fully enjoy the event, but also couldn't fully enjoy the company of my girlfriend.
Part of my reasoning for this was risk-averse hedging. If the event turned out to suck, I would get to spend time with my girlfriend. But actually it was because I was spending time with my girlfriend, I didn't get fully stuck into the event to enjoy it.
Same when I started at a Spanish school in Málaga. Instead of staying at the school like everyone, I stayed at an Airbnb. And instead of attending 5 days a week I attended 3. And instead of committing to a term, I did 3 weeks. Again, I didn't get fully stuck in so I didn't fully enjoy the experience.
For 2019, I want to commit to things all out. No hedging: if it turns out to suck, fine, I can always quit…but if I never commit, I'll never get the full experience.
So later this month when I start learning salsa in Cali, I'm going to find a course, sign up to all the classes, stay at the accommodation they provide, and (hopefully) have a fucking great time.
9) Carve out periods of deep work to pursue your goals
15 minutes here and there on a project is rarely enough to reach momentum or realise a goal.
But carving out a full three hours of deep work (without distractions) each day for my Spanish has been enough to make crazy progress. And in 2019, I want to continue this habit of consistent daily deep work – and if I'm not willing or able to put those hours in, I'm going to ditch the goal (instead of making ity-bitty progress that will probably amount to not much at all).
10) Install f.lux
Reduces blue light, improves sleep, simple.
11) Say NO, more
The urge to do everything is compelling but playing a simultaneous jack of all trades = getting fuck all done.
Saying no to big opportunities is really difficult, but when a new opportunity comes at the cost of sabotaging your current plan of action, my default response is to say NO and continue with what plan A. (Unless a very, very good plan B turns up.)
12) Your weaknesses make you stronger and more relatable
When I was a teenager, I would go to the ends of the earth to convince my classmates that I was "naturally clever". I would hide how much I studied, pretend not to care in class, and turn up late to exams that tested "natural IQ" so I could blame my poor scores on a lack of effort (vs. an IQ deficit).
All of this to hide a weakness: my IQ isn't that high…
But actually, as I've gotten older, I've found that weaknesses can make you not only stronger, but also more relatable.
Having struggled to pick up topics quickly at school, to lose weight, to make friends, to deal with negative thoughts etc. I've had to overcome so much – and in doing so, I've learnt way more than anyone naturally talented in these areas and often exceeded their performance. All of this learning has made me a much stronger person, much more able to help other people in a meaningful way.
And even better, opening up to people about these weaknesses, rather than scaring them away (like I'd imagined), actually warms them to you. "Hey, I'm normal…I have blindspots and struggles just like you" vs. "Hey, I'm superhuman…we have nothing in common, you're not on my level."
13) Take a 200mg pill of caffeine when you need to get shit done
I've avoided coffee since forever: expensive, addictive, withdrawal symptoms. But actually, cycling caffeine pills works a charm.
Firstly, taking an unbranded caffeine pill (unlike drinking coffee) keeps you safe from the Starbucks-Pret-Nero marketing elephant and, secondly, cycling off and on keeps you free from addiction.
14) Send messages to everyone
I'm so bad when it comes to messaging people and staying in touch, so for 2019 I've blocked out an hour every Saturday as part of my Weekly Review to message friends and family.
15) Reply to messages
I'm so bad when it comes to messaging people and staying in touch, so for 2019 I've blocked out an hour every Saturday as part of my Weekly Review to reply to messages from friends and family.
16) Expect a negative or indifferent reaction
When I speak to someone new, I always feel some fear of rejection.
I realised recently this is because I go into the encounter wanting or expecting a positive reaction – but people have shit to do, not everyone is interested in you and your life, so when I get a negative or different reaction I feel low.
So now I've changed this to expect a negative or indifferent reaction…I no longer have anything to lose!
17) Start conversations with everyone
Imagine how full of life your day would be if you spoke to everyone you passed on the road. So many conversations, stories, emotions – I'm trying to move towards this in 2019 by starting conversations with everyone.
18) Sleep sex
19) Protect your morning routine
Too many times I've let bullshit interrupt my morning routine and the rest of my day falls apart as a result.
If I haven't meditated, worked out, studied, read and journalled yet, I do that first before getting swept up in the rest of the day. Learning to protect my routine and say NO to morning distractions has been hard, but that daily morning routine consistency is the foundation of my personal development.
20) Estimate the time required to do something before committing (using my system)!
It's so tempting to say yes to big opportunities that sound straightforward on the surface, but hide hours of extra work and frustration.
To get better at estimating the time requirements of new commitments, I am now spending much more time looking into the details of opportunities before signing up (by walking through the full activity from start to finish – literally if possible, or mentally) and using extreme time estimates (e.g. 4x expected time required) when dealing with unknown/new opportunities (because if you haven't done a job before there are just bound to be a bunch of hidden time-suckers awaiting you). I then compare my final time estimate in hours against the opportunity cost of time to see if it's something I should pursue.
21) Play Nintendo Switch more
Nintendo games (unlikely stress-inducing Call of Duty and Battlefield) take me back to my childhood and help me destress with casual puzzle-solving and goofy fun. Nintendo games are also so much more social: I can play the new Switch anywhere and with anyone. Turns out Mario Kart is a great way to connect with people.
I also have all my games in Spanish – so I'm secretly studying while I play.
22) Find a workspace immediately
Travelling around the world, finding a desk/workspace is super important if I want to continue making some progress while taking time out from "real life". Scouting a desk first thing when I move to a new destination is a new habit and keeps me from losing productive time to aimless distraction.
23) Stay in hostels to make more friends
24) Read one chapter of a book per day
25) Protect your weekends!
Stop working on the weekends! You need time off to chill and people understand this, too!
26) Mentor more
Mentoring is extremely gratifying and every new mentee I welcome helps me develop myself, too. Understanding their problems and thinking about how to solve them very often gives me ideas on how to develop myself and work through my own problems.
27) Help others whenever you can
Go out of your way to help people! Every opportunity you see, take it, add value to someone else's life.
29) Use melatonin to combat jet lag and correct sleep patterns
29) Be honest all the time
It's easy to white lie to protect people's feelings (and your own) but recently I've found that I'm just doing more harm than good by protecting people (and myself) from reality in the long run.
Being just completely fucking honest, like factually honest, is so much more straightforward – but also makes any bad news so much easier to deal with. It's hard to get angry with facts.
30) Buy clothes that make you feel good
31) Listen to more podcasts
If you're not talking to someone or appreciating the environment, plug in your headphones and listen to a podcast. I forgot how much you can learn from a good episode.
32) Travel more, meet new people
33) Don't be boring! Ever!
I used to compartmentalise my life into times of "hard work" and times of "fun". The hard work was meant to be hard, dull at time, difficult, but pay off in the long run…where I would be able to grab life by the horns and live 110%.
But why!? You can do both at the same time! There's never an excuse to be boring.


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My book, "Sounding the Depths," first published back in 2011 as a "blog book," is an innovative inquiry into the origins and deep history of some of humankind's most venerable and highly valued traditions, suggesting "solutions to mysteries that, until recently, were thought to be completely beyond the reach of systematic investigation." A major objective is to demonstrate that evidence distilled from the music of contemporary indigenous peoples can function as a kind of cultural "genome," roughly analogous to the biological genome currently being explored by geneticists. Indeed, it is the author's hope that his research may some day do for cultural history what population genetics is currently doing for our biological history; going, in both cases, all the way back to our beginnings in Africa.
I'm pleased to announce that a (somewhat condensed) Italian version of "Sounding the Depths," has recently been published, by Codice Edizione, translated by B. Martera and G. Ferrari, with a preface by the Italian musicologist Stefano Zenni. It's available in both paperback and e-book format, and can be ordered from this site (among others): http://www.amazon.it/Musica-profondo-Viaggio-allorigine-cultura/dp/...
I've also just released a new improved -- expanded, revised and updated -- version of the English language original, in e-book format, available for purchase here, at half the price of the original paperback version: http://www.amazon.com/Sounding-Depths-Tradition-Voices-History-eboo...
As with the original blog version, the e-book contains direct links to all the many audio and video examples, and also contains many of the illustrations omitted from the original paperback version. To access the links you'll need a multimedia e-book reader with Internet access, such as Kindle Fire, Apple i-Pad, i-Phone, Android devices, etc. There are free apps available for Macs and PCs as well. And I must announce also that I've decided to discontinue the blog version of the book, after several years of free access, and over 58,000 hits. For more information, see my latest blog post, athttp://soundingthedepths.blogspot.com/
I want to thank the many people who've responded enthusiastically to this work, and want also to express the hope that the new version will encourage more of you to engage with it, both as a text and a resource for accessing so many remarkable audio and video clips from all over the world. Imo Sounding the Depths would make an excellent supplementary text for classes in world music, introduction to ethnomusicology, music in society, musical evolution, etc., not to mention comparative anthropology, cultural evolution, etc. An extensive preview ("Look Inside") is provided at the Amazon site.
Victor Grauer
Pittsburgh, PA, USA
Views: 75


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Jesus is my example of the pure model of a true friend, for He laid down His life for His "friends." While I am slave of Jesus, He has also made me a friend. He lets me in on what I need to know of the Father. I know about God from what Jesus teaches me.
Now that is some very good news. I'm shouting out about that!
The definition of a true love comes from the Apostle Paul:
For scarcely for a righteous man will one die; yet perhaps for a good man someone would even dare to die. But God demonstrates His own love toward us, in that while we were still sinners, the Messiah died for us. ~Apostle Paul | Romans 5:7-8
God is love. God loves us so very much. God gave His Son Jesus the Messiah to pay the price for…
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Not sure what happened to Miley Cyrus for her drastic change in fashion, attitude and general demeanor but she did once seem to be the girl that had just about everything; looks, fame, fortune and of course her fashion wardrobe. In a way, it's like she's the Britney Spears of the millenium. Their lives are so well publicized that it seems in the midst of Miley's current bada$$ behavor is the early signs of a meltdown, just as Britney had. After a few public dramas and escapades in between, it would be then come to the moment when they would pick up the pieces and pull themselves together and rebuild their image and reputation again.
Miley seemingly just started this new phase of….well…we're not sure what to call it but perhaps in Miley's words which we saw floating around somewhere in the websphere…"growing up." Salute to you Ms Cyrus!
Well here's a roundup of the Miley's "pre-grown" days.
Do you love the old or new Miley? Please share your thoughts and comments below!


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Dress: Eliza J ℅ | Faux Fur: Sole Society ℅ [also here] | Heels: Louboutin [similar style under $120 here] | Bag: Chanel [similar style here] | Sunglasses: Karen Walker | Bracelets: David Yurman – here, here, and here | Rings: David Yurman – here
Happy New Year my sweet friends! I hope yall had an amazing time ringing in 2018 with your family and friends! We kept it pretty casual and stayed in…it was freezing, so we just had a nice dinner with family. Its no secret that 2017 was a bit of a year for us, but we are looking forward to 2018 and have a feeling its going to be the best year yet! I'm so grateful to have yall along…let's make 2018 the best!
Today, I'm sharing a festive winter holiday look with Eliza J! Whether its for a wedding, a cocktail party, or a shower…Eliza J is often my go-to for special dresses! The price point is always just right and they offer so many gorgeous, on-trend styles each and every season.
I love the look of this fitted red number…especially paired with the faux fur for winter. If red isn't your color, it also comes in a gorgeous baby blue which will be perfect for all your spring events!
Thanks for stopping by today 🙂