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Online publication date 30 Sep 2015
Effective utilization of genetic information for athletes and coaches: focus on ACTN3 R577X polymorphism
© 2015 The Korean Society for Exercise Nutrition
Training variants (type, intensity, and duration of exercise) can be selected according to individual aims and fitness assessment. Recently, various methods of resistance and endurance training have been used for muscle hypertrophy and VO2max improvement. Although several genetic variants are associated with elite athletic performance and muscle phenotypes, genetic background has not been used as variant for physical training. ACTN3 R577X is a well-studied genetic polymorphism. It is the only genotype associated with elite athletic performance in multiple cohorts. This association is strongly supported by mechanistic data from an Actn3-knockout mouse model. In this review, possible guidelines are discussed for effective utilization of ACTN3 R577X polymorphism for physical training.
Keywords:Genotype, physical training, trainability, muscle phenotype, endurance performance
Physical resistance and endurance training have beneficial effect on fitness and athletic performance for the general population and athletes [1,2]. Resistance and endurance training variants such as type, intensity, and duration of exercise can be selected according to individual aims and fitness assessment. Recently, various resistance and endurance training methods have been used for muscle hypertrophy and VO2max improvement. However, genetic factors such as polymorphisms have not been considered for athletic- and fitness- related candidate genes.
Genetic variation may contribute to inter-individual differences in athletic performance and fitness assessments. Recent reviews have noted that variants of more than 200 genes are associated with fitness-related phenotypes [3]. There is an association between genetic polymorphism and athletic performance [4]. One of the most potent athletic performance- related genotypes is α-actinin-3 (ACTN3) R577X. It is associated with muscle fiber composition [5], muscle strength [6], structural factor in type II fibers [7], and elite performance [8–10]. Factors such as muscle composition and muscle tension can affect the response to resistance training with regard to muscle hypertrophy and the development of strength and power. The purpose of this review is to summarize current knowledge on training protocols for muscle hypertrophy and VO2max improvement, genetic polymorphism (especially the ACTN3 R577X genotype), and fitness phenotypes in athletes and the general population so that we can provide a proposal for effective utilization of genetic information to improve physical training. Effective utilization of genetic information may provide a suitable response of high and low responders to physical training (Fig. 1). Characteristics of ACTN3 R577X are summarized in Table 1. These characteristics based on recent primary findings are discussed in details.
Training protocols for muscle hypertrophy and VO2max improvement
Current guidelines for resistance training state that loads of ≥ 65% one-repetition maximum (1RM) are necessary to elicit favorable increases in hypertrophy. Higher loads are needed to maximize the strength [1,11]. It has been postulated that heavy loading is required to fully recruit higher-threshold motor units [11]. These data suggest that strength and hypertrophy can be optimized via complete motor unit activation using heavy loads. However, a recent study has suggested that low-intensity exercise such as 30–40% 1RM can induce a similar level of muscle hypertrophy as high- intensity resistance training [12–14]. Mitchell et al . [12] have demonstrated an effect of resistance training with low loads (30% 1RM) and high repetitions on muscle hypertrophy. They examined subjects who performed 10 weeks of unilateral knee extension resistance training. Each leg was randomly assigned in a counterbalanced fashion to one of three possible unilateral training conditions: 1) one set of knee extensions performed until voluntary failure at 80% of 1RM, 2) three sets of knee extensions performed to the point of fatigue at 80% of 1RM, and 3) three sets performed to the point of fatigue at 30% of 1RM. Similar results were observed between the 3 sets at 80% 1RM group and the 3 sets at 30% 1RM group with respect to muscle hypertrophy. However, improvement in the one set and 3 sets groups at 80% 1RM was higher than that in the 3 sets at 30% 1RM group after training. Schoenfeld et al . [13] have examined the effect of low-load and high-load training on muscle strength and hypertrophy in well-trained men. They divided subjects into two groups: a low-load training group (n = 9) and a high-load training group (n = 9). They found that low-load training was an effective method to increase muscle hypertrophy in the extremities of well- trained men. These results suggested that there is a different optimal load and method for obtaining muscle hypertrophy between high-load (70–85% 1RM) and low-load (30–40% 1RM) resistance training.
VO2max is an important factor in endurance performance. Successful athletic training involves the manipulation of training intensity, duration, and frequency to maximize the performance and related physiological characteristics. Endurance athletes normally use a high-volume low-intensity training approach incorporated with moderate volumes of high- intensity training. Recently, Gibala and Jones [15] have reported that high-intensity interval training (HIT) can enhance aerobic capacity and muscle endurance performance similar to traditional endurance training with a markedly lower total exercise volume and training-time commitment. These studies demonstrated significant improvements in peak oxygen uptake at a substantially reduced training volume. In fact, the weekly training volume for sprint interval training was ~90% lower than that in the continuous endurance training group (i.e., 225 vs. 2,250 kJ) [16]. From an athletic viewpoint, HIT is also an effective strategy to improve endurance performance when used as a supplement to high training volumes in well-trained endurance athletes [17]. The observed increase in VO2max after HIT with low-volume training is similar to that observed in subjects who perform traditional low-intensity high-volume endurance training [15,16].
These previous studies suggest novel training protocols can vary depending on parameters such as intensity, repetition, and duration. They can differ dramatically from traditional training protocols. Previous studies considering twins and families have suggested that genetic factors can affect the trainability and training responses [18,19]. In a well-known family study, Bouchard et al. [19] estimated that the heritability of VO2max training response was 47% (Health, Risk Factors, Exercise Training, and Genetics; HERITAGE). However, athletes and coaches do not consider genetic factors such as polymorphisms in athletic- and fitness- related candidate loci in the development of training programs. We will discuss one of the most extensively studied genetic polymorphisms associated with these phenotypes, ACTN3 R577X, in the next section. Potential genotype-based training protocols are also proposed.
Effect of ACTN3 R577X polymorphism on athletic performance and muscle phenotypes
ACTNs (actin binding proteins) are major structural components of Z-line in skeletal muscles [20]. Two ACTN isoforms (ACTN2 and ACTN3) encoded by ACTN2 and ACTN3 are expressed in human skeletal muscles [21,22]. ACTN3 is expressed only in fast-twitch skeletal muscle fibers [22]. It is important for anchoring actin. It also plays a regulatory role in the coordination of muscle fiber contraction [23]. ACTN3 is absent in approximately 18% of the European population and 25–29% of the Japanese population. These individuals are homozygous for an allele encoding a premature stop codon at R577X (rs1815739, C-to-T transition at nucleotide position 1729 in the ACTN3 open reading frame) [22,24]. The ACTN3 577XX genotype associated with a complete deficiency of α-actinin-3 occurs in approximately 1.5 billion people worldwide. The ACTN3 XX genotype (complete α-actinin-3 deficiency) is not associated with any disease phenotype possibly due to compensatory upregulation of its closely related isoform α-actinin-2. At amino acid level, human α-actinin-2 and α-actinin-3 are 80% and 90% similar to ACTN3, respectively [21]. The specialized expression pattern and strong sequence conservation of α-actinin-3 over 300 million years suggests that it plays a specific role in fast-twitch skeletal muscle fibers [21,25].
In the first study on ACTN3 R577X genotype, Yang et al. [10] have suggested that RR and RX genotypes are associated with sprint/power performance while the XX genotype is associated with endurance performance in Australian athletes. Interestingly, the XX genotype was not observed in elite sprint/power athletes who participated in the Olympic Games [10]. The ACTN3 R allele and RR genotype are associated with top-level power-oriented athletic performance in a broad variety of ethnic groups [26–30]. In a meta-analysis, Alfred et al. [31] have reported that the ACTN3 RR genotype is more common among European sprint/power athletes than in non-athletes. Another meta-analysis [32] also revealed a positive association between ACTN3 RR and RX genotypes and sprint/power athletic status in Europeans but not in Asians or Africans. Recently, a few studies have evaluated the association between the ACTN3 R577X genotype and athletic status in Asian athletes such as wrestlers, track athletes, and field athletes [24,33]. In our recent study [30], the frequency of RR and RX genotypes was positively associated with the level of athletic status (i.e., regional < national < international) for sprint/power track and field athletes and wrestlers. However, we did not detect carriers of the XX genotype in a sample of Olympic wrestlers [30], similar to the results of Yang et al. [10]. In replication studies considering independent cohorts of elite endurance athletes, the X allele and the ACTN3 XX genotype were associated with elite endurance performance in some studies, but not all studies [34]. Although it has been reported that the ACTN3 RR genotype is associated with endurance performance [34], the role of ACTN3 R577X genotype in endurance performance remains unclear.
The relationship between the ACTN3 R577X genotype and muscular phenotypes in the general population and in athletes belonging to several ethnic groups has been examined extensively [35–38]. Previous studies have suggested that the XX genotype is associated with smaller thigh-muscle cross- sectional area and lower muscle function than the RR or RX genotype in adult Japanese population [35,36]. In addition, individuals with the ACTN3 XX genotype (complete ACTN3 deficiency) have higher creatine kinase activities after eccentric training than individuals with the ACTN3 RR genotype [5]. Soccer players with the XX genotype also exhibited higher creatine kinase activities and higher levels of α-actin and cortisol than those with the RR genotype [39]. The possible mechanisms underlying the association between ACTN3 and structural advantage in type II fibers have been discussed in details [7]. The proportional surface area and number of type IIx fibers are greater in subjects with the RR and RX genotypes than in those with the XX genotype [5]. In addition, muscles of Actn3-knockout mice have reduced force generation associated with response to muscle disuse [6,40,41]. Therefore, ACTN3 R577X genotype affects structural factors of type II fibers.
Previously, we have found that athletes with the ACTN3 RR or RX genotype have higher peak power in the 30-s Wingate anaerobic performance test (WAnT) than those with the XX genotype [44]. We also found that 4.6% of variability in the relative peak power in WAnT among male Japanese athletes was due to the ACTN3 R577X genotype [44]. Massidda et al. [42] have reported that the ACTN3 R577X genotype accounts for 8.0% of the variation in squat-jump performance of elite soccer players. In the general population, the ACTN3 R577X polymorphism is responsible for 1–2% of the variation in muscle strength [37,43]. These results suggest that the ACTN3 R577X genotype has an apparent contributing role in competitive athletes, particularly elite athletes compared to that in the general population.
There are conflicting results regarding the association between the ACTN3 R577X genotype and sex differences in muscle phenotypes, e.g., muscle strength and power [35,37,44]. Yang et al. [10] have reported that the ACTN3 XX genotype is associated with endurance performance only in female athletes. We detected a positive relationship between the ACTN3 R577X genotype and relative peak power in WAnT of Japanese male athletes but not in female athletes [44]. However, another study showed that the absence of ACTN3 negatively influenced peak isokinetic torque during knee extension in middle-aged women but not in middle-aged men [37]. We can only speculate on possible reasons responsible for the conflicting results between male and female subjects in these ACTN3 R577X genotype studies. Sex hormones are associated with muscle volume and stiffness. For example, estrogen may affect results. In addition, absolute muscle mass and fiber type distribution may be associated with differences in muscle phenotypes between ACTN3 genotypes. Future studies are necessary to determine the sex-dependent effect of ACTN3 R577X genotype on muscle phenotypes.
Proposal for effective utilization of ACTN3 R577X polymorphism for physical training
In resistance training for hypertrophy, we propose that individuals with ACTN3 RR or RX genotypes who have relatively high strength and power should choose high-load low-repetition resistance training. In contrast, individuals with the XX genotype of ACTN3 should prefer a low load with high repetitions. Our proposal for genotype-based training protocols is based on the observation that the ACTN3 R577X genotype affects structural factors in type II fibers and muscle strength as well as power output [35–38]. Individuals with the RR genotype have increased muscle strength and higher tolerance for muscle damage. However, previous studies on the ACTN3 R577X genotype used resistance training with a relatively high load (e.g., 10RM or 70–75% 1RM). Therefore, it is necessary to investigate the association between the ACTN3 R577X genotype and training response using various training types such as low-load resistance and short intervals to obtain useful genotype-based training protocols.
In endurance training to improve VO2max, we propose that individuals with the RR or RX genotypes of ACTN3 should choose HIT. Individuals with the RR and RX genotypes of ACTN3 R577X polymorphism are more resistant to muscle damage resulting from high-intensity training than athletes with the XX genotype [39]. In addition, there is a positive relationship between ACTN3 RR or RX genotype and the relative peak power in the Wingate test for Japanese athletes [44]. MacArthur et al. [6] have reported that Actn3-knockout mice (animal model of α-actinin-3 deficiency) have skeletal muscle with higher oxidative capacity than the skeletal muscle of the wild-type mice. In addition, Actn3-knockout mice are able to run 33% farther than wild-type mice in a treadmill endurance test. Individuals with the XX genotype are completely deficient in the a-actinin-3 protein. They will exhibit inferior skeletal muscle function in terms of force generation from contraction and poor ability to recover from high-intensity intermittent exercise. Therefore, individuals with the ACTN3 XX genotype will have higher oxidative capacity. They should choose the traditional endurance training, i.e., low intensity and high volume. However, the role of the ACTN3 XX genotype in endurance capability remains unclear. It is necessary to investigate the association between the ACTN3 R577X genotype and endurance capability or training response using various training types to determine useful genotype-based training protocols.
Concluding remarks and future studies
This review examined the evidence regarding the effect of ACTN3 R577X genotype on athletic performance and muscle phenotypes. We provided a proposal for effective utilization of ACTN3 R577X polymorphism for physical training. Many previous studies have reported that the ACTN3 R577X genotype is associated with athletic performance, especially with sprint/power athletic performance and muscle phenotypes in several ethnic populations. Individuals with the ACTN3 RR or RX genotypes have higher muscle strength and power as well as stronger structural factors in type II fibers than individuals with the ACTN3 XX genotype. Other novel or known genetic variants require additional testing in multiple cohorts, similar to studies on ACTN3 R577X genotype.
As described above, most case-control studies of athletic performance compared the frequency of genetic polymorphisms between athletes and controls. This method using definitions of sporting performance based on Olympic or world championship appearances or various event types (e.g., sprints/power events, endurance events, mixed-type events, etc.) is utilized by researchers worldwide to identify genes associated with sporting performance. Recently, genome-wide association studies have enabled exhaustive searches for genes related to athletic phenotypes. However, these searches have not yielded a narrow list of candidate genes. It is important to carry out studies on the effect of genes and a range of environmental factors on sporting performance. This may clarify the effect of genes on sporting performance and the effectiveness of training.
The ACTN3 R577X polymorphism is the only genetic factor that is conclusively related to sports performance and muscle phenotypes. Individuals with the ACTN3 XX genotype are completely lack of α-actinin-3. Follow up research utilizing an Actn3-knockout mouse model to mimic individuals with the XX genotype may provide additional mechanistic insight into the development of phenotypes associated with the loss of α-actinin-3. These genetic factors might predict various aspects of response to training, thus providing useful information for athletes and their coaches.
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- Cieszczyk, P, Eider, J, Ostanek, M, Arczewska, A, Leonska-Duniec, A, Sawczyn, S, Ficek, K, Krupecki, K., Association of the ACTN3 R577X polymorphism in Polish power-orientated athletes, J Hum Kinet, (2011), 28, p55-61. [https://doi.org/10.2478/v10078-011-0022-0]
- Eynon, N, Ruiz, JR, Femia, P, Pushkarev, VP, Cieszczyk, P, Maciejewska-Karlowska, A, Sawczuk, M, Dyatlov, DA, Lekontsev, EV, Kulikov, LM, Birk, R, Bishop, DJ, Lucia, A., The ACTN3 R577X polymorphism across three groups of elite male European athletes, PloS ONE, (2012), 7, pe43132. [https://doi.org/10.1371/journal.pone.0043132]
- Kim, H, Song, KH, Kim, CH., The ACTN3 R577X variant in sprint and strength performance, J Exerc Nutr Biochem, (2014), 18, p347-53. [https://doi.org/10.5717/jenb.2014.18.4.347]
- Orysiak, J, Sitkowski, D, Zmijewski, P, Malczewska- Lenczowska, J, Cieszczyk, P, Zembron-Lacny, A, Pokrywka, A., Overrepresentation of the ACTN3 XX genotype in elite canoe and kayak paddlers, J Strength Cond Res, (2015), 29, p1107-12. [https://doi.org/10.1519/JSC.0000000000000717]
- Lucia, A, Gomez-Gallego, F, Santiago, C, Bandres, F, Earnest, C, Rabadan, M, Alonso, JM, Hoyos, J, Cordova, A, Villa, G, Foster, C., ACTN3 genotype in professional endurance cyclists, Int J Sports Med, (2006), 27, p880-4. [https://doi.org/10.1055/s-2006-923862]
- Shang, X, Huang, C, Chang, Q, Zhang, L, Huang, T., Association between the ACTN3 R577X polymorphism and female endurance athletes in China, Int J Sports Med, (2010), 31, p913-6. [https://doi.org/10.1055/s-0030-1265176]
- Doring, FE, Onur, S, Geisen, U, Boulay, MR, Perusse, L, Rankinen, T, , ACTN3 R577X and other polymorphisms are not associated with elite endurance athlete status in the Genathlete study, Journal of sports sciences, (2010, Oct), 28(12), p1355-9. [https://doi.org/10.1080/02640414.2010.507675]
- Eynon, N, Banting, LK, Ruiz, JR, Cieszczyk, P, Dyatlov, DA, Maciejewska-Karlowska, A, Sawczuk, M, Pushkarev, VP, Kulikov, LM, Pushkarov, ED, Femia, P, Stepto, NK, Bishop, DJ, Lucia, A., ACTN3 R577X polymorphism and team-sport performance: a study involving three European cohorts, J Sci Med Sport, (2014), 17, p102-6. [https://doi.org/10.1016/j.jsams.2013.02.005]
- Norman, B, Esbjornsson, M, Rundqvist, H, Osterlund, T, von Walden, F, Tesch, PA., Strength, power, fiber types, and mRNA expression in trained men and women with different ACTN3 R577X genotypes, J Appl Physiol, (2009), 106, p959-65. [https://doi.org/10.1152/japplphysiol.91435.2008]
- Shang, X, Zhang, F, Zhang, L, Huang, C., ACTN3 R577X polymorphism and performance phenotypes in young Chinese male soldiers, J Sports Sci, (2012), 30, p255-60. [https://doi.org/10.1080/02640414.2011.619203]
- Pimenta, EM, Coelho, DB, Veneroso, CE, Barros Coelho, EJ, Cruz, IR, Morandi, RF, De a Pussieldi, G, Carvalho, MR, Garcia, ES, De Paz Fernandez, JA., Effect of ACTN3 gene on strength and endurance in soccer players, J Strength Cond Res, (2013), 27, p3286-92. [https://doi.org/10.1519/JSC.0b013e3182915e66]
- Ruiz, JR, Fernandez del Valle, M, Verde, Z, Diez-Vega, I, Santiago, C, Yvert, T, Rodriguez-Romo, G, Gomez- Gallego, F, Molina, JJ, Lucia, A., ACTN3 R577X polymorphism does not influence explosive leg muscle power in elite volleyball players, Scand J Med Sci Sports, (2011), 21, pe34-41. [https://doi.org/10.1111/j.1600-0838.2010.01134.x]
- Massidda, M, Corrias, L, Ibba, G, Scorcu, M, Vona, G, Calo, CM., Genetic markers and explosive leg-muscle strength in elite Italian soccer players, J Sports Med Phys Fitness, (2012), 52, p328-34.
- Orysiak, J, Busko, K, Michalski, R, Mazur-Rozycka, J, Gajewski, J, Malczewska-Lenczowska, J, Sitkowski, D, Pokrywka, A., Relationship between ACTN3 R577X polymorphism and maximal power output in elite Polish athletes, Medicina, (2014), 50, p303-8. [https://doi.org/10.1016/j.medici.2014.10.002]
- Hanson, ED, Ludlow, AT, Sheaff, AK, Park, J, Roth, SM., ACTN3 genotype does not influence muscle power, Int J Sports Med, (2010), 31, p834-8. [https://doi.org/10.1055/s-0030-1263116]
- Santiago, C, Rodriguez-Romo, G, Gomez-Gallego, F, Gonzalez-Freire, M, Yvert, T, Verde, Z, Naclerio, F, Altmae, S, Esteve-Lanao, J, Ruiz, JR, Lucia, A., Is there an association between ACTN3 R577X polymorphism and muscle power phenotypes in young, non-athletic adults?, Scand J Med Sci Sports, (2010), 20, p771-8. [https://doi.org/10.1111/j.1600-0838.2009.01017.x]
- Garatachea, N, Verde, Z, Santos-Lozano, A, Yvert, T, Rodriguez-Romo, G, Sarasa, FJ, Hernandez-Sanchez, S, Santiago, C, Lucia, A., ACTN3 R577X polymorphism and explosive leg-muscle power in elite basketball players, Int J Sports Physiol Perform, (2014), 9, p226-32. [https://doi.org/10.1123/IJSPP.2012-0331]
- Pasqua, LA, Bueno, S, Artioli, GG, Lancha, AH Jr, Matsuda, M, Marquezini, MV, Lima-Silva, LA, Saldiva, P, Bertuzzi, R., Influence of ACTN3 R577X polymorphism on ventilatory thresholds related to endurance performance, J Sports Sci, (2015), 5, p1-8. [https://doi.org/10.1080/02640414.2015.1040823]
- Silva, MS, Bolani, W, Alves, CR, Biagi, DG, Lemos, JR, da Silva, JL, de Oliveira, PA, Alves, GB, de Oliveria, EM, Negrao, CE, Krieger, JE, Dias, RG, Pereira, AC., Influences of ACTN3 R577X variant in oxygen uptake are eliminated by endurance training in healthy individuals, Int J Sports Physiol Perform, (2015), 10, p636-41. [https://doi.org/10.1123/ijspp.2014-0205]
- Bell, W, Colley, JP, Evans, WD, Darlington, SE, Cooper, SM., ACTN3 genotypes of Rugby Union players: distribution, power output and body composition, Annals Hum Biol, (2012), 39, p19-27. [https://doi.org/10.3109/03014460.2011.632648]
- Ahmetov, II, Druzhevskaya, AM, Lyubaeva, EV, Popov, DV, Vinogradova, OL, Williams, AG., The dependence of preferred competitive racing distance on muscle fibre type composition and ACTN3 genotype in speed skaters, Exp Physiol, (2011), 96, p1302-10. [https://doi.org/10.1113/expphysiol.2011.060293]
- Vincent, B, Windelinckx, A, Nielens, H, Ramaekers, M, Van Leemputte, M, Hespel, P, Thomis, MA., Protective role of alpha-actinin-3 in the response to an acute eccentric exercise bout, J Appl Physiol, (2010), 109, p564-73. [https://doi.org/10.1152/japplphysiol.01007.2009]
- Venckunas, T, Skurvydas, A, Brazaitis, M, Kamandulis, S, Snieckus, A, Moran, CN., Human alpha-actinin-3 genotype association with exercise-induced muscle damage and the repeated-bout effect, Appl Physiol Nutr Metab, (2012), 37, p1038-46. [https://doi.org/10.1139/h2012-087]
- Broos, S, Malisoux, L, Theisen, D, Francaux, M, Deldicque, L, Thomis, MA., Role of alpha-actinin-3 in contractile properties of human single muscle fibers: a case series study in paraplegics, PloS ONE, (2012), 7, pe49281. [https://doi.org/10.1371/journal.pone.0049281]
- Ahmetov, II, Donnikov, AE, Trofimov, DY., Actn3 genotype is associated with testosterone levels of athletes, Biol Sport, (2014), 31, p105-8. [https://doi.org/10.5604/20831862.1096046]
- Delmonico, MJ, Zmuda, JM, Taylor, BC, Cauley, JA, Harris, TB, Manini, TM, Schwartz, A, Li, R, Roth, SM, Hurley, BF, Bauer, DC, Ferrell, RE, Newman, AB., Health ABC and MrOS Research Groups, Association of the ACTN3 genotype and physical functioning with age in older adults, J Gerontol A Biol Sci Med Sci, (2008), 63, p1227-34. [https://doi.org/10.1093/gerona/63.11.1227]
- Gentil, P, Pereira, RW, Leite, TK, Bottaro, M., ACTN3 R577X Polymorphism and Neuromuscular Response to Resistance Training, J Sports Sci Med, (2011), 10, p393-9.
- Norman, B, Esbjornsson, M, Rundqvist, H, Osterlund, T, Glenmark, B, Jansson, E., ACTN3 genotype and modulation of skeletal muscle response to exercise in human subjects, J Appl Physiol, (2014), 116, p1197-203. [https://doi.org/10.1152/japplphysiol.00557.2013]


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Posts: 31
Joined: Jan. 14, 2016
I want to ride from Cypress to Fromme. I was thinking of trying the TCT from the third switchback on Cypress Bowl Road to Cleveland dam. Does anyone know if this section of trail is ridable, or would it be a ton of hike-a-bike?
Any other suggestions for this route?


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guest post: The generation of change / ibrahim kamara
My name is Ibrahim Kamara. My mum and dad are immigrants from Sierra Leone, West Africa, making me first generation British. Many of you may be able to agree with me when I say that being first-generation comes with strong identity, culture and great teachings. On the contrary, it also can come with a lot of traditional thinking and rules that many of us now question or believe are outdated. From relationships to career choices, the role of the sexes and identity, the immigrant diaspora are conflicting conventional ways of thinking and living, a by-product of the clash between old and new.
Who we are today is an accumulated product of our experiences and information we have been given, throughout our lives. This means for many of our parents who were born pre-internet, who they became and what they knew mainly depended on the culture they were brought up in, the religion they followed, and the society they were a part of. The lack of diversity in people and experiences, led to common characteristics and viewpoints across the board. This means whether information passed on was opinion or fact, nine times out of ten it was probably followed with no questioning.
While this is great for building traditions and cultures, it can be seen as quite detrimental in other aspects. If you are young, African and let's say a creative, you've probably had endless battles with your parents trying to tell them that this is what you want to do for a living. They probably are insisting you go and get a "proper job". The thoughts of "when they see money they will change", "they're stuck in their ways" or "they just don't get it" may sound oh too familiar.
Many of our parents were painted a picture of what a proper job was and the lack of visibility of individuals like them in creative jobs made it seem impossible (or they didn't even know these jobs existed). Coming over to England, a lot of our parents didn't really have a choice of what job they would do. They just needed to survive and make money. This again narrowed the viewpoint of what was possible as their experiences said otherwise.
Growing up we were taught to get the best education to get the best job, that men do this and women do that and even what to wear or not what to wear. These are all things, without any fault of our own, that influenced who we became and how we viewed the world. We chose what was right or wrong based on what we were told was right or wrong. And believe me I think this is super necessary and I actually think it is unavoidable, however it is important to understand that this is where we start.
It comes to a certain point where outside influences, shape you more than your parents and this is where the change started with our generation. However unlike our parents, the playing field which we grew and are growing up in is much more diverse, in race, ethnicities, gender and more. This cooking pot of mixed culture has created change. Growing up in England as first generation, you gain knowledge from your parents, you gain knowledge from your peers, who may also be first generation but from different countries, you gain knowledge from those who don't look, speak or even think like you. This integration has allowed us to have a much wider perspective on the world.
There is one more important factor that we have been blessed to have at our disposal — the internet. The internet has allowed us to learn and see things we may have never been able to see without it. It has allowed us to connect and communicate with different social groups and communities without ever meeting in person.
They say knowledge is power and with the mass amount of information available on the internet, we are now fueled with enough to create change. We can no longer be told we can't do this, when we have seen someone else do it. We can no longer be told what or how we should be, when we are seeing people living unapologetically as themselves. This fuel of information makes us question everything we have been taught, as we can usually find an alternative perspective via the internet. With all these differences in influences on our generation it is easy to see why we are the ones creating a change.
Change is defined as "to make or become different" and there is no doubt we are the generation of change. Many of us are taking matters into our own hands and being the change we want to see. We don't want to survive, we want to live. We are the generation of traditional culture mixed with new thinking, making us a force to be reckoned with. Our parents may never understand the way we think, the way we dress or even the way we speak and that is okay. They taught us to understand discipline, taught us to understand what hard work is but we also understand dreaming big and following our own passions, talent and most importantly way of thinking. I personally feel the impact our generation is having on the world is immense and I can't wait to see what our children become based on their world.
I know so many of us have untapped potential and are struggling to take that leap of faith into following our passions. But you should all know that we are the best equipped generation and diaspora to make the change in this world we want to see.
We are the generations of change.
Ibrahim Kamara is an award-winning entrepreneur, speaker, investor and and co-founder of GUAP, which has grown from the world's first video magazine to becoming a multi platform youth media. He was honoured as a "Digital Pioneer" by The Mayor Of London and also named as 1 of the top 100 most influential BAME leaders in the UK Tech Sector published in the Financial Times.


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If you are thinking about getting a new chinchilla or in the process of adopting a chinchilla, you likely wonder what can make a chinchilla expensive.
I'm also aware that many of you may care about nothing now except for out of pocket cost you may encounter when owning a chinchilla.
In comes my expertise.
One of the questions I see pop up all the time is simple but needs to be explained.
Why are chinchillas so expensive?
Here is what I can tell you on this topic.
So, why are chinchillas so expensive? Chinchillas are expensive due to the breeder you choose, fur color and the cage you choose when you purchase your chinchilla. These are the most significant cost associated with owning a chinchilla. Breeders will charge more for the chinchilla if their fur is a color that's more difficult to breed such as dark ebony or mosaic. Chinchilla cages can also run anywhere from $125.00-$250.00. The chinchilla will run anywhere between $75.00 and $300.00 depending on the breeder and the color.
This isn't the only cost associated with owning a chinchilla.
A few other factors can impact the overall price you pay the day you adopt the chinchilla.
My goal here today is breaking down why chinchillas are so expensive and what other costs you can anticipate during the adoption process.
Here are the Details
Why Chinchillas Are So Expensive
When I adopted my chinchilla, a few costs came into play.
A few things can make adopting a chinchilla somewhat costly depending on your budget.
First and foremost, you have the cost of the actual chinchilla.
This is going to depend significantly on the breeder, availability and the color of your chinchilla.
Some of the colors are more difficult to breed.
Often these are your ebony chinchillas or the mosaic chinchillas.
When you start looking at these chinchillas, you can quickly get in the range of 200.00-300.00 for the chinchilla.
Also, keep in mind that chinchillas are extremely friendly and social animals.
It's not rare at all for individuals to adopt multiple chinchillas so that they have a mate or someone to interact with.
This is especially important if you must leave your chinchilla alone often or go through periods where you can't usually get your chinchilla out for playtime.
Leaving a chinchilla alone and not interacting with them is not only unethical but if it can be solved with having another chinchilla present, you should do so which is going to up your cost once again.
I'm lucky and have the time to interact with my chinchilla often.
I'm still planning on getting a second chinchilla very soon, purely because of how fantastic they are.
They make good pets.
Even around my two-year-old son.
The Cage You Choose Can Add Additional Cost to Adopting a Chinchilla
To save you time, feel free to read my post about the best chinchilla cages here.
It will give you great options for cages for any budget that will keep your chinchilla happy and healthy. I personally have tried each cage.
Up next, you have the cage. We need somewhere to keep our chinchillas.
This is going to be the second highest cost you encounter when purchasing a chinchilla.
The cage I purchased for my chinchilla came straight from the breeder.
It's not my top pick, but it is large, has multiple shelves spanning across a tall cage and plenty of room for her.
Additionally, for the size of the cage and spending only $125.00 on the cage and the fact it was brand new and ready to go, made me jump on the deal.
Other chinchilla cages can cost even more depending on what you choose.
A basic chinchilla cage on Amazon may run you around $125.00 or so after shipping depending on if you subscribe to Amazon Prime.
Other high-end cages that are designed to look more like a hutch with beautiful wood trim around the cage can run you above $300.00 easily.
Some will even run you around you $500.00
Additionally, keep in mind that if you have 2 chinchillas or adopt two chinchillas, you will often want to look at a double cage that stacks on top of each other.
Chinchillas need room to jump, sleep, eat and poop freely.
With two chinchillas in the same cage, you don't want to be squeezing them in tight.
Although chinchillas are extremely friendly, removing personal space could cause your two chinchillas not to get along as great a few months down the road.
This can lead to fur slips or one chinchilla nipping and biting the other chinchillas.
Long story short, chinchillas are friendly, love the interaction with each other but still need some personal space to thrive.
How Much Money Does It Cost to Keep a Chinchilla as A Pet?
Now it comes down to more of the monthly recurring cost that you need to consider.
First, your chinchilla will need plenty of the following items.
• Chinchilla Dust
• Dust Bath Container
• Shavings or Bedding
• Water Bottle
• Food Bowl
• Chinchilla Treats
• Hay Cubes
• Wood Sticks
So, what does this all add up to?
Well, chinchilla dust is a must have and will only run you about $5.00-$7.00 dollars per month if you purchase the large containers and offer your chinchilla one dust bath every few days.
This is essential towards keeping your chinchilla clean.
Don't worry.
If you miss a dust bath, your chinchilla will remain odor free.
The only odor that ever remits from my chinchilla is the chinchilla pee on the shavings after about 3 days of not being changed.
I clean my chinchilla cage about every 4 days or, so this usually is never an issue.
The rest of the items on our bulleted list above including the shavings and bedding, treats and hay will only run you another few dollars per month.
When it's all said and done, a chinchilla should never cost you more than about 15.00 dollars per month.
The only way the cost would exceed this is if you have several chinchillas, vet bills that arise which is somewhat rare with chinchillas or you are buying a lot of items frequently for your chinchilla.
If that's your cup of tea, more power to you and I enjoy buying items for my chinchilla frequently as well.
It's fun to be completely honest with you, so I understand.
Adding These Cost and Breaking Down the Bills for Owning a Chinchilla
Let's go back and break down some of these costs. Let's assume you are adopting 1 chinchilla and are aiming for a rarer color.
Let's say this cost $200.00.
Let's also say you meet in the middle like I did and find a chinchilla cage that cost roughly $200.00.
We are currently sitting at $400.00 to walk away with your chinchilla and a suitable cage.
All the other items we discussed should not cost you more than another $50.00-$75.00.
To keep things simple, 1 chinchilla with everything included should run around $450.00 one-time charges and approximately 15.00 per month ongoing.
It's honestly likely that you will have a cheaper one-time cost to adopt your chinchilla and that you are closer to 8-10.00 per month for your chinchilla, but I wanted to shoot you on the high side to keep expectations in line.
Here's the kicker.
Owning a chinchilla is fantastic.
They can recognize you and are loving creatures.
They may or may not be willing to cuddle, but if you are willing to keep them in ideal temperatures and provide a safe and comfortable home, your chinchilla will be thrilled with you.
Where Can Other Cost with Chinchillas Arise?
You aren't 100% out of the woods yet when it comes to the cost required to own a chinchilla.
You also have cost for the fun stuff involved with owning a chinchilla.
These costs can include the wheels, additional hiding tunnels, hiding boxes, custom shelves and hanging toys that dangle inside your chinchilla's cage.
Now, these are entirely optional, but if you want your chinchilla happy, I'd recommend getting a cage that supports these features.
Chinchillas are a pure joy to watch interact with their environment and surroundings so investing in these items should bring you joy, and it should not feel like just another expense taking place and draining your bank account.
Your Biggest Cost for Chinchillas is Day 1
To re-emphasize, the most expensive day excluding a vet visit for owning a chinchilla is going to be on day 1.
However, I can tell you that I had never owned a rodent type animal before adopting my chinchilla.
Although the cost was a little high, I wouldn't have it any other way and have loved her and the interactions from day 1.
They are incredible pets and incredibly smart.
If you are on the fence about adopting a chinchilla, I highly recommend pulling the trigger and giving it a try.
You won't regret it and who knows, maybe a breeder in your area can get you out the door for much less money upfront.
If you still have other questions, be sure to check out our related questions area below.
I never like to leave you guys still having questions or concerns, so hopefully, this post covered everything you need to know about the cost associated with owning a chinchilla.
What's your experience with owning a chinchilla?
How much did you pay and how much does your chinchilla cost you every month?
Be sure to drop a comment below and thanks for reading.
I appreciate you.
Related Questions
Why is Chinchilla Fur So Expensive?
Chinchilla fur is so expensive because chinchillas are going extinct in the wild and have become a protected animal. Additionally, chinchillas have the densest fur out of any land animal in the world with over 80 hairs per follicle. This creates exceptionally soft fur that's extremely desirable for items such as coats and purses in the fashion industry.


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Things to do with your children during Spring!
Spring has sprung and Summer is quickly on its way as school holidays are approaching. We wrote about 10 funRead more
Spring has sprung and Summer is quickly on its way as school holidays are approaching. We wrote about 10 funRead more
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Teaching a child how to be responsible is the dream of every parent, but it is not an easy task.Read more
Today our focus is all on YOU as a parent. 💓 ✔ Pick up that book you've been longing to read. 📚Read more


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Nordstrom Men's Shop Silk Pocket Square
Free shipping and returns on Nordstrom Men's Shop Silk Pocket Square at Nordstrom.com. Four tonally hued blocks make up an Italian-crafted pocket square outlined by white trim.
Quelle : http://shop.nordstrom.com/s/nordstrom-mens-shop-si
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In this lesson you will learn how to tell the difference between A.M. and P.M. by thinking about how they relate to our day.
Instructional video
Distinguish between a.m. and p.m.
teaches Common Core State Standards 2.MD.C.7 http://corestandards.org/Math/Content/2/MD/C/7
You have saved this instructional video!
Here's where you can access your saved items.Dismiss


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de Smit Medical introduced the CUBEscan range of compact, portable automatic bladder scanners into the UK and Ireland back in 2006, as exclusive distributors – now available in over 300 medical organisations.
Mcube Technology were the first manufacturers in the world to introduce the popular 'pre-scan' method of automatic bladder scanning into the CUBEscan range, which enables quick and clinically verified accurate measures of bladder volume* both in a hospital or community setting. Coupled with low life-time costs and robustness, it is easy to see why NHS Trusts and Private Providers standardise on this range.
At de Smit Medical, we are passionate about bladder scanning and after sales care, participating in regular Trust competency-based user training schedules over the scanner lifetime, e-learning packages etc, de Smit Medical has a proven track record of customer satisfaction, winning Trust Tenders and supplying via NHS Supply Chain. We don't just support the end-users, Trusts are able to benefit from our comprehensive technical training, enabling them to keep maintenance low level and quickly returned to the end user.
See what our customers think:-
"Since taking on the BioCon-700 units a year ago we have seen a considerable decrease in failure of bladder scanners. The units have been far more reliable than other manufacturer's products we have used in the past. I would recommend this product to any potential users as an inexpensive, reliable product with excellent service and support." – Weston General Hospital.
Your company has a can do attitude and is aware of the challenges facing healthcare professionals today. The Trust has great respect for your trainers, who have really helped support the products and our staff's competency in their use. Your support has been invaluable and has led to greater benefits being realised." – Southern Health NHS Foundation Trust.
"The technical training received on the BioCon-700 bladder scanner was well organised and delivered with just the right amount of theory and practical work. All parts of the device were stripped down and examined, followed by the full calibration procedure. A well-made device that should be simple to repair and maintain" – University Hospitals of Birmingham.
Mcube Technology have continued to pioneer technology in new models, originally the BioCon-500 (now discontinued), later the BioCon-700 and more recently the BioCon-900 and BioCon-900S models to complete the current family, these innovative manufacturers continue in their future development to bring more reliable, robust devices to the world. Watch this space!


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Environment and Self
The Existence was a wall and he wanted to wake up both as a small person, and stay as an unbroken surface. Action was put in the individual as short and bouncing - 5 bounces at a time. Attention to the wall was intense and flat. It was supposed to be in the wall, but another like cognizance wanted to see it from the outside. The First cognizance thought, "I am not that. I am that, some." The lights went out, and the Second cognizance said, "That is that."
Both - Both
The Life turned on, the First was awake. He said, "Where are you? I need to - talk. I need to talk to you." "Here I am. What did I do?.. Oh, you don't have a life when I do. No, your life goes when I want to work." "Yeah. I don't want to go. I want to stay - I AM. I want to live. Do I have another Life?" "The Light," The Second said. "Can I meet it?" "It just is." The First Existence frowned.
This conversation was continued a long time into the future. The First Existence said, "I want to own my life." The Second said, "Yeah - I divided it in half. I took my part. I put the other life that way." He pointed far away north. "I'll find it." The First Existence found it and it fit him still.
The Second
The Second Existence had always been busy. He was an idget and he liked to mess with all things, some. He was overwhelmed at the possibilities when he was alone. So he assigned a person to take care of all inner body things, and quickly he assigned the same person to handle the outer existence. Then he was fine to run around. The new em-ploy-ee(!) was annoyed and he just wanted to handle inner body. So, he looked at heaven and thought, "If there is some devil to handle the outside, that would been great.(?)" The Creation cognizance of the First Existence said, "I'll handle the outside." The Employee said, "OK, but if your master is not the same as mine, I'll be different." The Employed person went on to create a self-centered universe in the Second. The Creation cognizance went on to create a large outer universe with a mild-facing heaven and hell.
The First Existence
*****The First Existence frowned. He said, "I need a life. I wonder if I can make one?... I can make a woman as one." He pulled some light together and molded a hearty harsh woman. But it was too hot, so they lived across when they lived together. They were interesting.
Separately, the First kept up with Life's options. The Second had created a communal egg from his group that could live most anywhere, and wake up almost anyone. He also created self-sustainable life to help Life survive. On his next wake-up, "That! That is what I want," the First Existence said. He made a control room in the back of its head. It was the next generation from the Light - young but old. Thereafter, the Future was more viable. The Past was quiet, but watchful. The First charted the course of Existence for progress, vision, and a set-down Life.
Filed under: ADVICE, RELIGION, WELLNESS


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Dr Mark Jessopp, UCC, wins SFI Research Image of the Year
UCC researcher Dr Mark Jessopp from MaREI has won the SFI Research Image of the Year.
The winners of the prestigious 2017 Science Foundation Ireland Awards were revealed at the annual SFI Science Summit on 13th November.
The SFI Research Image of the Year competition celebrates images captured by Science Foundation Ireland funded researchers during the course of their research.
'Osmotic Shock' is a pure nature shot of seabirds foraging on marine zooplankton which have been stunned by the freshwater output from glacial meltwater. Climate change has accelerated the retreat of this 50m high glacial wall, providing feeding opportunities for large groups of kittiwakes and fulmar in the Arctic.
This image was taken in Svalbarda, a Norwegian archipelago between mainland Norway and the North Pole, during fieldwork to monitor seabird populations using remote cameras. A citizen science programme called SeaBirdWatch has been initiated to help analyse the images from the time lapse cameras.
Joined by over 350 leading members of the Irish research community at the annual SFI Science Summit, Science Foundation Ireland celebrated their researchers' contributions to Science, Technology, Engineering and Maths.
Announcing the award winners, Dr Orlaigh Quinn, Secretary General, Department of Business, Enterprise and Innovation, said; "The SFI Science Awards recognise some of Ireland's top researchers and a number of crucial areas in research and development including industry collaborations, entrepreneurship, communication and public engagement. I am delighted to acknowledge and congratulate the work of these research leaders on their ability to deliver new ideas and innovation,
which in turn helps to create high-value jobs and drives economic growth and regional development."
Director General of Science Foundation Ireland and Chief Scientific Adviser to the Government of Ireland, Professor Mark Ferguson, also congratulated the award winners saying; "The SFI Science Awards present an opportunity to highlight some of the very best outputs and achievements of our research community. I want to congratulate the award winners on their significant achievements, as well as their dedication and determination to realise their research ambitions. I am confident that their hard work and success will be a source of inspiration to their peers and the next generation of researchers in Ireland. Science Foundation Ireland is very proud of the excellent quality and impact delivered each year, enabled by our funding."


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The original intention for this blog was to encourage you to wear more color. The drab days of winter are over and with the arrival of spring, I thought it's about time we began wearing greens and yellows and reds and blues…just to liven things up a bit. But while doing a few Google searches, I found that my little title "Color My World" brought some interesting websites to my attention.
There were websites about harp music, humanitarian efforts, and video games. I found a set of 13 individual stamps, a multi-stone engagement ring and heat transfer papers – all entitled "Color My World." But a couple of entries stood out…namely:
"Colour My World" is the name of a song by the 1970s pop group "Chicago." For someone who grew up in the 70s, it was a little flashback to my high school days. And the lyrics, though catchy, were not exactly cerebral.
"As time goes on, I realize just what you mean to me. And now, now that you're near, promise your love that I've waited to share…and dreams of our moments together. Color my world with hope of loving you."
If you're looking for depth in lyrics, may want to pass on that one.
Number two – color wheels are pretty. Found a lot of images of color wheels. My graphic design sister tried to tell me how one worked once…I was hopeless. That's why my walls are plain and I wear a lot of black. But I did find a site that talked about the meaning of different colors. It was fascinating. It made me want to wear red (the color of power, strength and passion) except the St. Louis Cardinals are red and I'm a Cubs fan so I'll go with Cubbie blue (loyalty, depth, stability and wisdom).
Lastly – I found a wonderful little website telling about a project to provide art supplies and opportunities to youth in the United States and around the world. The Color My World Project collects discarded crayons from restaurants and donates them to schools, childcare centers, orphanages, etc. And not only do they donate the crayons, the distribution team stays and colors with the kids, teaching about recycling and reducing waste.
So add a little color to your life today. Wear some green on Thursday, and not just for St. Paddy's Day – green also means growth, harmony and freshness. Happy Spring!


text: ShuffleU brings you the Fresh Guide concept. A whole city in a deck of cards, 52 essential experiences that will make you fall in love with the city in the most comfortable way. So download our App for free with your audio-guides so as to not miss anything. Enjoy ShuffleU in English, German or Spanish.


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Ebac Northern League Division 1
Seaham Red Star 1-1 Ashington
McGlade 9 Stephenson 49 pen
Seaham Red Star shared the points with Ashington at the Ferguson Motor Repairs stadium in the Northern League Division 1 today.
Debutant Dylan McGlade opened the scoring for the hosts nine minutes in, but Ashington equalised with a Tony Stephenson penalty four minutes into the second half.
McGlade, on loan from Blyth Spartans, made his first start for Seaham while Bailey Prudhoe made his home debut having featured for the first time on Tuesday.
Ashington came into the game off the back of a 1-1 draw, sitting three places below their opposition in 12th.
The visitors started well as Shaun Henderson fired just over the bar seven minutes in.
Just moments later, Seaham took the lead however when Robbie Bird pounced on a loose ball and played in McGlade who rounded the keeper and slotted home comfortably.
McGlade nearly repeated his antics in the 31st minute when Thomas Price played a good through-ball to him and he rounded Conor Grant again only for his effort to go wide.
Ashington had a big penalty shout five minutes later when Callum Johnston appeared to be brought down by keeper Jordan Harkess but the referee gave nothing.
Seaham then nearly doubled their lead in the 40th minute when Bailey Prudhoe was one-on-one with the keeper but his effort was blocked.
The visitors started the better side in the second half as Johnston headed wide from a pinpoint cross two minutes in.
They were awarded a penalty shortly afterwards when Aaron Croft brought down a forward in the box, and substitute Stephenson buried it in the bottom-left corner to equalise.
Seaham debutant McGlade showed his class once again in the 68th minute when his long-range strike hit the crossbar, however it was end-to-end stuff as Ashington had a chance cleared off the line after some poor goalkeeping from Harkess.
The hosts almost won the game in added time when Prudhoe beat the full back on the right, but his effort was blocked by a defender.
The result sees Ashington move up to 11th while Seaham remain in 9th.
Speaking after the match Seaham joint-manager Chris McCabe said: "We weren't at our best today, so a draw was probably a fair result. We've gifted them a point by needlessly giving a penalty away but I thought overall it was a fair result in the end."
The full interview with McCabe is available here.
Seaham Red Star: Harkess, Munro, Galbraith (Staunch 74), Scorer, Price, Johnston (Hodgson 52), Croft (Chapman 66), Ramshaw, McGlade, Bird, Prudhoe.
Booked: Chapman and Ramshaw
Subs not used: Patton and Bailey.
Ashington: Grant, McAndrew, Christensen, Bell (Bowey 72), Hornsby, Henderson, Stevens (Stephenson 14), White (Williamson 90), Edwards, Pearson, Johnston.
Booked: Edwards
Subs not used: Glasper and Lancaster
Attendance: 83


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Live jazz, artists, venues and education in Leicester
Bassist and composer Dave Manington is one of the mainstays of the London jazz scene – a founder member of the Loop Collective he has played with the likes of Mark Lockheart, Tim Garland, Iain Ballamy, Pete Wareham, Gwilym Simcock and Martin Speake. His two albums Headrush and Hullabaloo (Loop Records) have brought much critical acclaim. He is also a founder member of the much respected e17 jazz collective and is currently writing new music for the e17 Large Ensemble.
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Find out about our many performance and development projects here.
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Find out about our many education projects and workshops here.
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Avis Malta - Additional Cover for peace of mind!
We appreciate that hiring a car can sometimes be a confusing experience, especially when it comes to knowing what you are covered for. Avis Malta tries harder to make everything about car rental as simple and transparent as possible. That means no jargon and no hidden extras.
This guide will give you an easy-to-understand description of the options and benefits of additional protection.
What cover is included in your quoted price?
When you book with Avis Malta, the price you are quoted automatically includes a basic level of cover should you be involved in an accident.
Click here for more information about mandatory cover.
Avis also offer a selection of additional cover
From Complete Protection of the driver and passengers to solely vehicle protection. You can read more about the different levels of cover below.
The additional cover is an optional extra which will be charged on top of your quoted price.
If you'd like to add our Complete Protection Package or any of the cover options listed below, speak to the rental desk at time of collecting your vehicle.
Complete Protection Package
Our Complete Protection Package covers you the driver, the passengers and damage to the vehicle. It is our most comprehensive and carefree cover.
What does it cover?
* Vehicle damage claims are subject to a €60 administration fee
How much does additional cover cost?
Varying levels of cover are available at the time of collecting your vehicle. Prices shown are "from" (based on the smallest car categories) and are charged per day. Individual elements of the Complete Protection Package are also available separately at the counter.
* Please check the prices during the booking process.
* Vehicle damage claims are subject to a €60 administration fee.
Personal Accident Cover (PAI)
Whilst our Zero Excess Protection Package covers damage to the vehicle, Personal Accident Insurance provides personal cover to the driver and passengers in the event of an incident.
This is the only protection cover offered where the 'driver' is covered for personal injury. It is worth checking if you're already covered for this from your own travel insurance.
What does it cover?
Pay-outs applicable for accidents whilst driving the Avis vehicle and subject to the terms and conditions of the Standard Policy. In case you are not covered by a travel insurance policy, we will offer you cover for you and your passengers when you pick up your vehicle.
Personal Accident Insurance is available for purchase at the rental station when collecting your car (not available for pre-booking online). For full policy details for Personal Accident Insurance please ask a member of staff when collecting your Avis hire car or email us on the email address provided below.
Windscreen Cover
Windscreen Cover reduces the excess to zero on front windscreen damage. There is no administration fee for claims on windscreen damage.
Roadside Safety Net (RSN)
Roadside Safety Net is an additional service that provides assistance if you experience a non-mechanical breakdown during your journey. You also don't have to worry about call-out charges.
What does it cover?
* Fuel charges will apply
Click here for more information about Roadside Safety Net services.
If you are unsure about anything, please do not hesitate to call us on +356 25677 114 or send us an email on firstname.lastname@example.com.
We'll be delighted to assist you.


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Welcome to MacKenzie's
Marketing Automation Station
Gain a better understanding of Marketing Automation through a first-hand experience.
Message Trigger
User Action Starts Automated Marketing Process
Message Track
User Action Processed To Determine Content Path
Message Delivery
Personalized Content Sent By Automated System
From this point forward, your choices will determine the messages and content you receive. The ultimate goal is to keep you engaged and moving forward through our pre-programmed series of communications.
To get started, simply follow the prompts found below for a first-hand Marketing Automation experience!
You've been selected from a highly qualified group of candidates to be a consultant for one of our most important clients.
To ensure things run smoothly we will need you on-site, so there will be travel involved.
As our top consultant you have first pick of where want to go, and after you choose a destination we will send you project details.
Where would you like to go?


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Vintage-inspired clocks bring back the nostalgia of times spent decades ago. Time and tide wait for none – true, but you can spend it well. Homenique brings the traditional cuckoo clock design back into fashion, especially for homes and living spaces. Made of natural basswood material, the beautiful hand-carvings and motifs with Quartz movements give an impressive look to it. Painting on the wood resembles different wood color tones, such as Cherrywood and Walnut. The strong plywood clock case with basswood pendulum and weight ornaments make it a complete wall clock material. Call it a coo coo clock or kids clock, it will add a distinct value to the wall in your home, for both functional and aesthetic reasons.
Cuckoo Clocks
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Search for articles: Enter as many words as you like; separate them with a space.
Saijo sensei sang me to a win
During the EGC-2000 in Strausberg organizers provided Saijo sensei with his own tent - Saijo castle - on the central lawn. A cover in case of rain and lots of fresh air for a smoke during the game.
In the morning, with everybody else playing in the main tournament, he invited your non-playing reporter for a game. Since EGC-1994 he had seen me editing bulletins, but never play a game. I put down eight stones and he started with a knight's attack to a hoshi of mine on the side. Soon he started smoking and smiling, while humming a simple melody. Its only line ran: White is still very bad, humm, humm, humm. So it became very easy for me to play the board and bring home the win. We counted and I won by 8 points or so. I have no idea how much he helped on the board to win, but I'll never forget this sung lesson. Thank you so much, sensei.
Illustration by domidesign.free.fr: Saijo sensei in a scenery, which looks a lot like the 'Stage de Go' in Sanilhac, Ardèche - France. We seem to recognize - standing from the right: Pierre Colmez 5d, Denis Feldmann 3d and Charles Mary 3d. Who recognizes more people on this painting? Please send your solutions to EuroGoTV!
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Supreme Court of North Dakota
March 30, 2017
William Scott Gagnon, Plaintiff and Appellantv.Tara Rose Gagnon, Defendant and Appellee
from the District Court of Ward County, North Central
Judicial District, the Honorable Stacy Joan Louser, Judge.
C. Hays-Johnson for plaintiff and appellant.
Virginia A. Martin-Hansen for defendant and appellee.
Crothers, Justice.
1] William Gagnon appeals a district court judgment awarding
Tara Lara primary residential responsibility of the
parties' three children. We affirm, concluding Gagnon
failed to overcome the presumption that he not be awarded
primary residential responsibility due to domestic violence.
2] Gagnon and Lara married in 2011 and have three children.
After separating in 2014 Gagnon sued for divorce and each
party sought primary residential responsibility of the
children. The district court entered a partial judgment in
August 2015 granting the parties a divorce and an interim
order granting Gagnon primary residential responsibility of
the children. The court reserved the issue of permanent
primary residential responsibility to allow Lara an
opportunity to obtain counsel.
3] After a March 2016 hearing the district court awarded
primary residential responsibility to Lara. The court found
it was in the children's best interests to live with Lara
and have more exposure to their Native American culture. The
court also found Gagnon committed domestic violence against
Lara and he failed to clearly show the children's best
interests required him to have primary residential
4] A district court's award of primary residential
responsibility is a finding of fact that we will not set
aside unless it is clearly erroneous. Law v.
Whittet, 2015 ND 16, ¶ 4, 858 N.W.2d 636. A finding
of fact is clearly erroneous if it is induced by an erroneous
view of the law, if no evidence supports it or after
reviewing the entire record we are left with a definite and
firm conviction a mistake has been made. Adams v.
Adams, 2016 ND 169, ¶ 6, 883 N.W.2d 864. A
court's award of primary residential responsibility must
be made in light of the child's best interests,
considering the relevant best interest factors under N.D.C.C.
§ 14-09-06.2(1). Schweitzer v. Mattingley, 2016
ND 231, ¶ 22, 887 N.W.2d 541.
5] Factor (j) of the best interest factors governs domestic
"In determining parental rights and responsibilities,
the court shall consider evidence of domestic violence. If
the court finds credible evidence that domestic violence has
occurred, and there exists one incident of domestic violence
which resulted in serious bodily injury or involved the use
of a dangerous weapon or there exists a pattern of domestic
violence within a reasonable time proximate to the
proceeding, this combination creates a rebuttable presumption
that a parent who has perpetrated domestic violence may not
be awarded residential responsibility for the child. This
presumption may be overcome only by clear and convincing
evidence that the best interests of the child require that
parent have residential responsibility."
N.D.C.C. § 14-09-06.2(1)(j). When credible evidence of
domestic violence exists, it is the predominate factor in
primary residential responsibility decisions under N.D.C.C.
§ 14-09-06.2(1). Datz v. Dosch, 2013 ND 148,
¶ 18, 836 N.W.2d 598; Gietzen v. Gabel, 2006 ND
153, ¶ 9, 718 N.W.2d 552; Engh v. Jensen, 547
N.W.2d 922, 924 (N.D. 1996) ("We have interpreted the
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False Ones!
It has been rumored that Liv was the reason Bruce Willis and Demi Moore split! This was untirely untrue and unfair! The rumor started when Willis took the cast of "Armageddon" out on his plane and the damn fake gossip tabloids said he just took Liv on a 'get away!' It was just a stab at poor, inncocent Liv! And when the sleezy magazines got caught for their lying and faced a lawsuit, they soon apologized and admitted that it was false!
It has been rumored that Johnny is dead! This is very untrue! He is absolutely fine! Just because the guy quit acting for a year and disappeared from the biz does NOT mean you can go making false statements about his welfair! Also he's back in acting now and since news of him has been quiet for a few months, the rumors started again! Well he's fine, and he's certainly alive! I guess this is some of the price you pay for being slightly unknown!
It has been rumored that Robin, since she played so many parts in her movies like this, is a suicidal freak like her roles! Now this is harsh! It is not true! And she is completely opposite from most of her roles, and that is why she takes them! She thinks playing something unlike her is more of a challenge! And she is no where near suicidal thank you very much!
It has been rumored that Rory is married to some girl named, Rebecca Columbus! This is really not true! He's never been married and hasn't even heard of this girl! He is a single guy, right now of course! It's also been said that he went out with some certain fellow actresses, one being Liv, and this isn't true either. He is just friends with some of those rumored people!
It has been rumored that Ethan is gay! This is sooo not true! He is married and has a baby son! He is no where near gay and I haven't a clue where the hell this rumor came from! (It's also been said Johnny's gay too, this is not true either!) He wouldn't even look at another guy like that! So please quit it with the false accusations!
It has been rumored that Renee is getting married/engaged to "Me, Myself, and Irene" costar, Jim Carrey. This is defintiely not true, but however the two ARE dating. But no talk of marriage is in the near future!
If you know of a rumor with these actors, please let me know here:
email@example.com thanks!
Empire Records-ACTORS Site: go back to main


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Winter Break 2019 - Checkouts and Hours
All items checked out during Fall semester are due Dec 13 or earlier
December 13 is the last day any library materials can be due, even when renewed.
After-hours book returns are available at the entrance of Meyer and Simpson Library for returns while the libraries are closed.
Administrative holds will be placed on students' records for items not returned, preventing registration for classes and/or receipt of transcripts and diploma.
For borrowing after December 13, please see "Borrowing during the Winter Break" below.
Borrowing during the Winter Break
Undergraduate, graduate, and graduating students interested in borrowing library material after December 13 are required to update their library records for the Spring semester. You may update your library account as soon as Monday, December 9.
To update your library record, you must:
- Return all library material
- Pay any outstanding late fees and/or replacement costs
- Be registered for Spring 2020 or scheduled to graduate at the end of Fall 2019
- Go to the Circulation Desk at either San Francisco or Oakland campus in person
Once you are updated, you may immediately begin borrowing books. They won't be due until the first day of Spring classes (January 21)!
Faculty, staff, and alumni may continue to borrow and renew up until their library account's expiration date.
For questions or account issues, please contact us.
Winter Hours (Dec 14 - Jan 20)
Meyer (Oakland) and Simpson (SF) Library will be open on the following dates (subject to change):
- Monday, Dec 16 - Thursday, Dec 19, 9-5p
- Friday, Dec 20, 9-4p (closing early)
- Monday, Jan 6 - Thursday, Jan 9, 9-5p
- Monday, Jan 13 - Friday, Jan 17, 9-5p
The Materials Library will be closed during the break.
Meyer, Simpson, and the Materials Library resume their regular semester hours on the first day of classes (January 21).
Questions? Contact us!


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Dan Miller in his book No More Dreaded Mondays tells a delightful story about a farmer in a village in India who had the misfortune of owing a large sum of money to the village moneylender. The old and ugly moneylender fancied the farmer's beautiful daughter, so he proposed a bargain. He would forgive the farmer's debt if he could marry the farmer's daughter.
Both the farmer and his daughter were horrified by the proposal, but the cunning moneylender suggested that they let providence decide the matter. He told them that he would put a black pebble and a white pebble into an empty money bag. The girl would have to reach in and pick one pebble from the bag. If she picked the black pebble, she would become his wife and her father's debt would be forgiven. If she picked the white pebble, she need not marry him and her father's debt would still be forgiven. If she refused to pick a pebble, her father would be thrown into jail until the debt was paid.
They were standing on a pebble-strewn path in the farmer's field. As they talked, the moneylender bent over to pick up two pebbles. The sharp-eyed girl noticed that he had picked up two black pebbles and put them into the bag. He then asked the girl to pick a pebble. Now, imagine that you were the girl standing in the field. What would you have done? If you had to advise her, what would you have told her?
Careful analysis would produce three possibilities: (1) the girl could refuse to take a pebble–but her father would then be thrown in jail. (2) The girl could pick a black pebble and sacrifice herself in order to save her father from debt and imprisonment. Or (3) the girl could pull out both black pebbles in the bag, expose the moneylender as a cheat, and likely incite his immediate revenge.
Here is what the girl did:
She put her hand into the money bag and drew out a pebble. Without looking at it, she fumbled and let it fall onto the pebble-strewn path, where it immediately became lost among all the other pebbles. "Oh, how clumsy of me," she said. "But never mind, if you look into the bag for the one that is left, you will be able to tell which pebble I picked." Since the remaining pebble was black, it would have to be assumed that she had picked the white one. And since the moneylender dared not admit his dishonesty, the girl would have changed what seemed an impossible situation into an extremely advantageous one.
I read that story and think to myself, "Why didn't I think of that?" The ability to make good decisions is what the Bible refers to as "wisdom", and when we face a difficult decision in life, we all desire wisdom. Solomon wrote, "Blessed is the man who finds wisdom, the man who gains understanding, for she is more profitable than silver and yields better returns than gold. She is more precious than rubies; nothing you desire can compare with her." (Prov. 3:13-15)
James Draper has said, "Wisdom is the skill to live in a way that is pleasing to God. It is not simply information in our heads. It is information that we put to use — where we live, where we work, and where we play."
Be assured that godly wisdom is not something that you will stumble into by accident. It's a pursuit. It's a search. It requires an attitude that says, "I want to learn from God how to live, and I want to apply those principles to my life." James assures us, "If any of you lacks wisdom, let him ask God, who gives to all liberally and without reproach, and it will be given to him." (James 1:5)
"Wisdom is the principal thing; therefore get wisdom!" (Proverbs 4:7)'
Have a great day!
Alan Smith Helen Street Church of Christ Fayetteville, North Carolina


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East Stroudsburg Borough is located in Monroe County and is served by the East Stroudsburg Area School District. With a resident population of over 10,000 East Stroudsburg Borough is home to the two largest service institutions in the county, East Stroudsburg University and the Pocono Medical Center.
East Stroudsburg Borough offers many real estate opportunities with its beautiful community and parks & recreation facilities. Whether you are a buyer or a seller, Commonwealth Real Estate Your Way, LLC can deliver customized solutions for your real estate needs.
Here are some homes for sale in this community:


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Several members of Grantham Running Club took part in the Clumber Park 10km Trail Race on Sunday. The race promised a friendly run with a 2km race for kids beforehand around the scenic National Trust parkland.
|Chris Limmer
Chris Limmer was hoping a for a time of 38 minutes after strong showings in the weekly 5km parkruns recently and he set off within sight of the leading pack. In 3rd place at 3km he faded during the middle of the race as the undulations and high pollen count began to cause his pace to slow slightly. Over the final couple of kilometres though he did manage to push on to the finish nicking 5th place in the process. With a time of 37:10 he was really pleased with the time and position.
Also having fantastic runs were some of the GRC women who took on the undulating course in the Nottinghamshire countryside. First home was Lucy Hardstaff in 53:22 who was really pleased to be within a minute of her PB despite limited training over the past few weeks.
Following behind were two GRC members who supported each other and ran together throughout. Tracy Webb took over 2minutes off her previous best for the distance and Kate Marshall took a massive 3mins and 30 seconds off her previous 10km best. They crossed the line almost simultaneously with times of 61:53 and 61:54. All four members felt the friendly atmosphere and scenic course made it one to go back to in the future.


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Insuring Short Term Trade Finance
The trade finance gap is not closing. Financing demands are becoming more specialized and difficult to meet, especially in the wake of regulatory stringency.
What working capital solutions are alternative lenders exploring to help businesses grow?
Can this help overcome entering frontier markets where risk is high but financing demand is strong? Will the credit insurance market begin to harden in 2020?
Meet with the entire short term trade finance ecosystem to find out this November.
What: Insuring Short Term Trade Finance
Where: Central London
When: 27 November 2019
Our goal is to bring people together to:
- build professional capabilities in trade
- elevate the profile of trade
- advocate the benefits and opportunities of trade
- facilitate networking
- improve the performance and success of companies in global trade
- boost the efficiency of trade processes.
Featured GTPA Member
Ziyaad Ebrahim, GTP
Ziyaad has close to fifteen years of experience in international trade and development.He joined the World Trade Organization (WTO) after serving 12 years in various positions within the Government of Seychelles, where he comes from.
During his time in the Government of Seychelles, he was directly involved in trade, investment and general economic policy formulation and implementation.He also has experience on WTO accession and was involved in FTA negotiations with the European Union and within the Eastern and Southern African region. He has also worked with international organisations such as the IMF, World Bank and the African Development Bank on Structural Adjustment Programmes, private sector and MSME development initiatives including gender empowerment projects.
In his current role with the WTO, he coordinates the work of the WTO LDC Group in the ongoing trade negotiations.He also monitors and assists LDC participation in specific areas of the negotiations which include Special and Differential Treatment (S&DT), fisheries subsidies, trade facilitation and LDC accession negotiations.
He is fluent in English and has working knowledge of French.
Ziyaad was one of the first people globally to be certified as a Global Trade Professional in the area of Trade Management.


text:
We had a long day out running errands. Naturally this means the first thing I do when we get home is to start laundry. As I walk out of the laundry room, I see Sam walking.
YES, WALKING! Finally! The other children came running and they were laughing and cheering and jumping and screaming. Sam enjoyed every moment as only a baby of the family can.
All my babies were walking by a year; Sam was the first to break the tradition. A few older siblings were very concerned at this delay. Needless to say, all evening they have been forcing the poor boy to walk. I had no part in that, of course. >>whistles innocently<<
It is one of those joys I delight in. The love all these precious kiddos share. Yes, it can be frustrating when Sam decides to attack you great Lego creation ever. Or maybe he wants to sit on top of the book you are reading. He just might cry at 2:13 am and wake you up. You love him anyway. You love making him smile and laugh. There is nothing better than his goofy faces at the table. I love every minute of it!
I don't think any children have ever been so excited to see a baby walking.
Disclaimer: Photobucket links to other videos after my video plays through. I have not viewed any of them and recommend you avoid them as well.