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Already posted: SIGNS, SAVIORS, SERPENTS, SONGS on the Revised Common Lectionary's Gospel readings; WAITING, PREPARING, SINGING, LABORING on the RCL's Old Testament readings; and WHERE JUSTICE GETS DONE on the Narrative Lectionary readings.
Still to come: One more set of Advent liturgies on a non-lectionary theme (Object Lessons).
Up now: NATIVITY THROUGH ADVENT, a series of Advent liturgies centered on aspects of the nativity story. If you watched my webinar for the Center for Progressive Renewal, you heard me say that there are many approaches to preaching the nativity story through Advent: taking the story chronologically, focusing on individual characters, and examining the places/settings throughout the story, among many other options. While some of us may be liturgical purists who maintain strict boundaries between Advent and Christmas, working through & over the richness of the Christmas story during Advent can add depth to a holiday that otherwise is liturgically limited to December 24/25.
Among the "Nativity Through Advent" ideas, the theme of PLACE holds particular resonance for me, so the following liturgies assume a sermon series on places in the nativity story and in our faith.
Advent 1 (SANCTUARY) Luke 1:5-23
Candle Lighting
In the presence of God,
We are in awe.
Overwhelmed by God,
We are speechless.
Graced by God,
We are thankful.
[first candle is lit]
Prayer of Confession
We are humble before you, O God. We are in your place, in your time, in your presence, and we confess our awe before you. How can we stand before your power? How can we boast in the presence of your imagination? How can we claim wisdom before your foolishness? Everywhere we go, you stun and surprise us. All the world is your sanctuary, O God. Keep us ever mindful and meek.
Advent 2 (HOME) Luke 1:39-45
Candle Lighting
You are welcome here.
God is welcome here.
You are welcome here.
We are welcome here.
Come and be here.
Come and be you.
Holy God, come among us and be You.
[second candle is lit]
Prayer of Confession
We are not always welcoming, O God, and we do not always feel welcome. We have not celebrated one another as the good gifts we are. We have not cried together in the seasons when we have needed a good cry. We have not visited one another often enough to gasp in joy or sigh in pain. Forgive us, O God. Teach us again to create home for friends and strangers, loved ones and enemies.
Advent 3 (CITIES/BUSY PLACES) Luke 2:1-5
Candle Lighting
The ways are crowded,
God is not lost.
The days are busy,
God's time stands still.
The journey is long,
God's light guides our feet.
[third candle is lit]
Prayer of Confession
Our ways are not our own, O God. We hurry and race, twist and turn, trying to keep up, trying to get ahead, trying to stand out in the crowd. We change our ways at a moment's whim. We change our minds by fear or persuasion. We are told where to go, where not to go. We struggle to listen for you. We cannot sense your way. Where the ways are crowded and confused, guide us we pray. Where the noise fills our ears, bring a quiet piece to our hearts.
Advent 4 (FIELDS/WIDE OPEN SPACES) Luke 2:8-15
Candle Lighting
Field and forest,
Glory to God!
Sheep and sparrow,
Glory to God!
Rock and river,
Glory to God!
Let all creation
Give glory to God!
[fourth candle is lit]
Prayer of Confession
We are longing for wide open spaces to breathe and to be amazed, but so often we do not look up to see them. So often we do not look up to see you. We miss the beauty of a drop of dew, of a single snowflake. We fail to tune in to the bird's song. We forget to breathe deeply. Startle us, we pray. Wake us up, and our praises will echo across the open fields to your glory.
You are welcome to use and adapt these liturgies and sermon series ideas for your faith community. Please credit this source just as you would credit a printed source: with a citation printed in your worship bulletin or displayed on your projection screen identifying the author and website — Rachel Hackenberg and rachelhackenberg.com — as well as the date of this blogpost.


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On May 12, the MIT community took part in an evening of food, music, dance, and exploration at the One Sustainable World @ MIT campus-wide celebration. #OneMIT— Massachusetts Institute of Technology (MIT) (@MIT) May 15, 2018
Video: Melanie Gonick and Nicholas Curtis/MIT pic.twitter.com/rB6KbPNxA5
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subset: commoncrawl


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Mine is a story of struggle. A story of pain. A tale of faded glory. Mine is a blessing and a curse.
The blessing lies beneath my feet in the soil as minerals, while the curse is the color of my skin. A curse which I brought upon myself through my liberal nature.
They say I love to play the victim, but deep down they do not understand the scars that I bear – scars that can never be concealed.
Though I try to awaken the God in me, my brethren let go of their guard in self-induced laziness. Laziness that eats the mind like a maggot, steady reassuring it that all things must die, and as such less care must be given to the destination of our race.
My reality is that of a people who decorate themselves with expensive fetters – chains made of Gold. As the years go by I become a passing shadow of what I am meant to be. I become a fading manifestation of the promise I held.
Is there hope on the horizon? Well, that question is one I would love to direct to the Gods, but I am afraid they have abandoned us. In their anger for the insults we heaped on them, they punish us with their silence. We call and call; they hear us, but they laugh thunderously as they wine and dine in the confines of their realm. We are lost to them. We who once walked with our Gods are now in Chains worshiping foreign Gods.
When will we awaken and realize that in our open mindedness and liberal nature we have placed ourselves on an irredeemable path? When will we realize that we are the only non-aggressive race in the planet? When will we stop being the hunted? When will we gain our freedom again?
By Chuka Nduneseokwu


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A unique opportunity to own an apartment in a secure compound - a rarity in elite and wealthy Florya. Built on 21,337 sqm, the compound offers a huge plot of social facilities in the project, with a family-oriented design. In addition, with 1+1, 2+1 and 3+1 apartment options, it offers living spaces to suit all walks of life.
The project also provides easy access to the current airport, schools and hospitals. The Marmaray train line, which goes to all central parts of Istanbul, is in walking distance. The main artery of Istanbul, the E-5 Highway is closeby as is the metrobus line, and the coastal road for those who prefer sea transportation.
The project also includes 73 offices and 5 stores.
Atatürk Airport will close soon, making the area even more attractive to families. On the weekends, families are attracted into Florya with its lush green forests and clean sea coast, where people regularly swim.
|Size (Min)
|Size (Max)
|Price (Min)
|Price (Max)
|86 sqm
|92 sqm
|$ 142385
|$ 167942
|107 sqm
|110 sqm
|$ 210730
|$ 235410
|199 sqm
|204 sqm
|$ 427412
|$ 427412
- Price ranges last updated 25/07/2019
- Prices are list prices and subject to discounts in accordance with the chosen payment plan and negotiation with the seller.
Bakirkoy is one of Istanbul's oldest neighbourhoods, and can be found within touching distance of the historic peninsula. Hugging the Marmara sea coast, Bakirkoy is home to many branded malls, and dozens of large scale private hospitals. It's also home to two of Turkey's largest hospitals, as well as the elite Atakoy Marina - where the rich and famous come out to play. As such, this makes Bakirkoy one of Istanbul's wealthiest and richest in Istanbul, and therefore Turkey.
Boasting the highest concentration of university graduates, your neighbours will be high end upper class people. You will be surrounded by endless cafes and restaurants, and the traditional sea front part of Bakirkoy with its ancient market and avenues, is an absolute delight all hours of the day.
Istanbul's main airport, Ataturk International Airport, is expected to close once the 3rd airport is complete - once this happens, and the land it vacates is converted into a huge park, Bakirkoy's desirability will surge.
With the district being such a traditional part of Istanbul, demand for decent homes in Bakirkoy remains buoyantly high. The historic nature of Bakirkoy means that most homes are from the 60s and 70s, and this necesitates urban regenaration on a large scale.
Whilst most construction in Bakirkoy at the moment is like for like (older residents replacing apartment blocks with modern blocks), it means that supply is not as high as it may seem. The demand for high quality complexes remains high, with most wealthy Turks now wanting to be in a central location, but within a complex.
Space in central Istanbul is at a premium meaning price appreciation in a central Istanbul complex is always high. The effect of this is rental yield becomes lower than the Istanbul average, yet capital gain more than makes up for this over the course of your investment.
Bakirkoy prices surged with the opening of the Avrasya road tunnel under the Bosphorus, and is expected to surge once more, once the Marmaray under sea train line reopens - providing high speed train access to all over Turkey, Europe, even all the way to China. Potentially, one could ride a high speed train from Bakirkoy train station all the way to St Pancras in London!


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The Prequel to Middle Finger to the Competition, all songs and freestyles by C-Rig and production by Efreezee. There's 2 unreleased freestyles "Do That There" and "Money Is All I Need" check em out and an unreleased track "Crucial". Don't forget to get at me on Twitter @CRIG44.
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text: Guest Posted June 29, 2002 I had to format my HD a few days ago and I am going through the process of reinstalling everything. I installed FS2002 and everything went well the first time it ran. On the second time I try to run the program it keeps giving me the following message "MS has detected 3rd Party Software that may not be compatible with this version of software" and points to the traffic.dll file. It gives the option of "Yes" to load it anyway or "no" not to load it. It does not matter what I press it shuts down after this. I have loaded this software numerous times before and this is the first problem I have ever had with it. Any suggestions? Share this post Link to post Share on other sites


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I have a Google Drive that is full to the brim with real life success stories and unsolicited love notes like these below. And NO, I did not pay these people to say all these nice things about my marketing strategy. I wish I could share ALL of the stories but that would mean, this page would load too slow, your news feed would get over-flooded with me and my awesomeness and we can't really have that no, can we? (CAN WE?)
I will save you the madness and just share some of the stories:
Nika has been an amazing asset to my clients. I work with a lot of personal brands and e-commerce businesses and working with her has allowed me to provide a well-needed, top notch, service for my clients.
Nika is not only a marketing expert but she is an amazing person. She is highly knowledgeable in all areas of online and offline marketing but especially proficient in influencer marketing, If you want to work with someone who is going to deliver what she says she will then Nika is your best choice!
Nika is an expert in marketing strategies. During our projects together, she has provided priceless knowledge on the industry and lead successful marketing consultations to large brands. I highly recommend Nika Wolf for anyone who needs high-level marketing strategies to grow your business and online visibility!
Nika's influencer marketing skills are second-to-none! As a coach, as a trainer, or as a consultant, don't pass up a chance to work with her!
Nika is a marketing and business whisperer. Nika is my personal business coach I love her direct, no nonsense, loving approach. I love that she matches my intensity and pushes me to do more! She is extremely loyal in her support of my entrepreneurial and business growth. Nika Is extremely knowledgeable in social media, copy, marketing, business strategy, and content creation. I appreciate her so much and I'm so grateful she has been a part of helping me grow my business and brand!Karla Cauldwell BSN, HHCAuthor, Speaker
Best marketing strategist and consultant in the industry. Nika helped a number of my distribution partners and customers identify, target, and capitalize on marketing shortfalls. Highlighted numerous social media marketing deficiencies and created immediate influx of industry relevant business opportunities. I don't give my endorsement lightly, but after several disappointing engagements, Nika produced results far and above expectations.C JacksonPanasonic Regional Manager
I've been working with Nika to get a better understanding of Influencer Marketing and needless to say, I'm quite impressed with her passion and zeal for the industry, the depth of understanding that she has in how Influencer Marketing works but even more so I am overall impressed with her ability to break it all down into terms that a newbie like me can understand and relay back to my clients. I wholeheartedly recommend her when looking for someone to assist you with your Influencer marketing and overall digital needs!Maya SmithSay Seen Heard CEO
Nika is INCREDIBLE at influencer marketing - She's been an absolute asset to our clients. Whatever level of existing knowledge you have, Nika has tips, gems and learnings that will take your influencer marketing to the next level, and make sure that it aligns with your overall marketing strategy. I'd definitely recommend working with her!Katy Elle BlakeMarketing Strategist
Nika Wolf is the real marketing deal. Besides being the go-to person for sports/outdoor marketing, she has also worked with the likes of Grant Cardone in putting together campaigns. She is a no-nonsense strategist, efficient, no bull-no fluff! If you like saving time, (and making money!) she can help you bring in big money quickly. One of her campaigns for just one client brought in over $997,000. in revenue in ONE DAY. She works with champions. And like any great quarterback, she knows how and when to call or run your plays, but more importantly, she knows how to win. Hire her now before she renegotiates with the league and her price goes up! Get her on YOUR team so your competitors will get used to coming in second.LeighAnn HeilMedia, Business, and Public Speaking -Executive Coach


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Project Description
Railway Sleeper Bench – LMRSB180
Our railway sleeper bench is a little different to the rest of our street furniture range. Made from authentic railway sleepers, the bench is certainly an eye-catching piece which will suit a range of projects.
The railway sleeper bench features two steel legs which can be installed into grass or bolted down on to a concrete pad. Let us know if you need a concrete pad installing as part of the project.
The length of the bench can accommodate quite a few seats, making it an ideal addition to parks, playgrounds and housing developments.
- 410mm height
- 1800mm length
For more information contact us on 0114 282 1259, email firstname.lastname@example.com or fill out our contact us form.


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Space 'A' Travel
Travel Resources
Military Recreational Activities
Find out more about military recreational activities.
Military Campgrounds
Enjoy the outdoors. This guide will help you find the perfect military campground for you and your family. Use this as a...
Travel Advisories
Looking for important information before you travel? We're here to help:


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We don't do your homework for you....
And besides, there is not question there, just a statement.
When you get hired you know where you fit according to the organizations Organizational chart, if unsure you could ask the Department Head / Director for clarification.
Taking this to be a serious discussion point and not part of an MBA course.......
Review your understanding of corporate governance and the corporate structure.
Consider whether you are a leader who supports or a paternalistic manager who induces fear. Both can get results as can any of the other categories of manager in between.
However it is possible to be a fantastic leader by serving the team - your role can be to ensure that the governance of your department or team occurs in line with the corporate model and within a set of professional ethics.
My preference is to be a serving leader rather than a searing paternalist. My role is to apply Maslow's hierarchy quite liberally to my teams and to ensure that the team can function. Mentoring, challenging when necessary, supporting, allowing and identifying mistakes, correcting them, promoting self-knowledge and skills development. I have to ensure that all the right ingredients for success are available within the strategy of the organisation and the scope of the work in hand.....


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There is nothing quite like the scents of flowers and essential oils. However, they are for more than just smelling pretty. Learning how healing these items can be, could lead you into a very successful career.
With a clinical aromatherapy certification, you can become a practicing aromatherapist, practicing your new found knowledge in the home or even in your very own clinic.
There is much to learn when you enroll in aromatherapy certification. Upon completion, students should be knowledgeable in:
- Essential Oil Study
- History of Essential Oils
- Quality of Oils
- Blending Techniques
- Anatomy and Physiology
- Essential Oil Chemistry
- Alternative Medicine
- Methods of Applications
- Ethics
- Safety and Contraindications
Online clinical aromatherapy certification courses will have you participating in activities and videos which will enhance your experience as you learn aromatherapy.
When you participate in aromatherapy certification classes you can expect to:
- Learn and understand about essential oils and their properties.
- Know what essential oils can and cannot do for everyday health.
- Learn the chemistry of blending essential oils to produce the most effective aroma and lively mixtures that will work on many different levels.
- Be able to use your certification in aromatherapy to start your own business or to augment your existing lifestyle.
- Confidently be equipped to consult with clients, including having the knowledge to choose essential oils that will work for them.
When you choose to enroll in a clinical online class to learn how to become a certified aromatherapist, you will be opening up multiple professional and personal opportunities. Upon completion, you can create an essential oils business, create a web retail store, or offer holistic and alternative medicine consultation services.
There are many roads leading to fulfillment in aromatherapy. Become an expert in essential oils for a most satisfying lifestyle career, and share your new found knowledge with others, to help enrich their lives.
Each night, millions of Americans struggle to sleep. For some of us, it's a rare problem and only happens every so often, but for others with sleeping can become a nightly challenge.
According to the American Academy of Sleep Medicine, 30% of adults have brief symptoms of insomnia. Another 15 to 20% have a short-term or "adjustment" insomnia, which may only last a few months. But for an estimated 10% of the adult population, chronic insomnia has become a regular occurrence, affecting them many times a week for periods in excess of three months.
This chronic condition is immediately detrimental to one's health, and worse still, it can also lead to dangerous situations during day-to-day activities. If you think you fall into one of these categories, don't fret -- there's help out there for you, and we'll suggest a few tips and tricks to help.
Are You Stressed?
A notable contributor in many cases of temporary insomnia can be the stress of everyday living -- and who could honestly be surprised to hear it? But if you find that you spend much of your time trying to sleep worrying, whether it be about work or about how much trouble you have trying to sleep, you might have already discovered the root cause of your distress. While there are a lot of things outside our control that can stress us out, and there's only so much I can accomplish by telling you to worry less, I will say this:
It's not hopeless, and you can find relief.
Does Your Sleep Environment Suit You?
Examine your sleep environment -- the temperature of your bedroom, any noises that you might be exposed to, the light that comes in. If you know that noise is an issue, and for most of us it would be, consider a white-noise machine or other noise reducers. Consider window treatments if you find that the light level is otherwise outside of your control. If there is a particular scent that you find relaxing, there are various aromatherapy devices you could purchase to create a more relaxing environment for you to sleep in.
Breathing Techniques
Deep-breathing techniques can be used to help you get to sleep, such as the 4-7-8 technique marketed by Dr. Andrew Weil. There are even a number of products on the market that can guide you in various deep-breathing exercises, such as the Night Wave Assistant, and apps for your phone or computer as well. Deep breathing can help soothe and relax the body before falling asleep, and is believed to help focus the mind and eliminate other stressors that may prevent one from falling asleep.
Do You Practice Good Sleep Hygiene?
For many, the trouble with their sleep habits starts with their sleep habits -- going to bed or waking up at irregular times, over-stimulating with media or computers, even what we eat and drink in the day can keep us from getting the restful sleep we need. Try to cut back on the caffeine and activities that revolve around a lot of bright lights or screens in the hours before bed, and make sure that you always wake up at the same time. There will be an adjustment period, but over time, you should find yourself sleepier around the proper hour. Also be sure to check your bedding -- if you're sleeping in an old mattress and you find yourself tired and sore in the morning, it could be that you've gotten used to the punishment of a mattress that isn't supporting your back anymore. A brand new foam mattress from Lull might be all you need to put an end to all the tossing and turning.
OTC Products
There is a range of over-the-counter products available, typically containing diphenhydramine or doxylamine as the sole active ingredient, or paired with common analgesics for those who suffer sleeplessness in conjunction with chronic pain. These products are commonly sold under the names like, "Zzz-quil", Goody's PM Powder, to Advil PM.
Insomnia is an unfortunate condition that prevents many people from receiving the amount of sleep necessary to be a normal, functioning person. If you suffer from insomnia or frequently have trouble sleeping, it might only take a minor change for you to see some relief. If chronic stress is the root problem, or you are otherwise unable to find relief, you may wish to consider making a larger change in your life, or seeking a sleep study and professional medical advice.
Dr Somia is known for his unyielding dedication to his patients. Dr Somia takes considerable time to discuss options available with his patients before embarking on treatment to restore freshness, function and aesthetic balance. His unique approach combines personal attention and clinical expertise with warmth, compassion and care in upper eyelid surgery recovery time.
When you find out you're pregnant, take time to celebrate the good news and to brainstorm a few potential baby names. After you finish calling your loved ones and obsessing over which spare bedroom will make the best nursery, start thinking about ways to stay healthy during your pregnancy. These four tips will put you on the right path.
Embrace Leafy Greens
A healthy diet ensures that both you and your unborn child receive adequate nutrition. Vegetables, lean meats, whole grains, and fresh fruits all supply your body with vitamins, minerals, and energy. If you experience morning sickness, stick with bland foods that don't upset your stomach, but don't skip meals or load up on empty calories.
According to WebMD, pregnant women should add about 300 calories to their daily diets. Make those calories count with healthy fats (such as avocados and nuts) instead of sweets or fried foods. You can also add healthy beverages to your meal plan, such as green juices and smoothies, to make up for cutting out caffeine. Just remember to keep yourself hydrated with plenty of water.
Stay Active
Some women battle food-related cravings during pregnancy, which can lead to extra weight gain. Even if you indulge in unhealthy snacks every once in a while, you can keep yourself healthy and fit with exercise. Look for low-impact activities, such as yoga and swimming, that won't put your health or that of your baby in danger. Check with your doctor if you're not sure whether an activity is OK during pregnancy.
Create a Birth Plan
Preparing for the birth is just as important as monitoring your health during pregnancy. Creating a birth plan will give you peace of mind, which can reduce anxiety, and will allow you to make critical decisions about your own delivery process.
For instance, do you want to receive pain medication during delivery? How do you want doctors to respond when faced with complications? Would you like to listen to music during the process? You can even specify the position in which you'd prefer to give birth.
Get More Sleep
Your body exerts a lot of energy as your baby grows and develops. Sleep refills your depleted energy reserves and helps you think more clearly. Unfortunately, the National Sleep Foundation reports that nearly 80 percent of pregnant women report sleep disturbances.
If you suffer from insomnia, consider investing in a pregnancy-specific body pillow or adjusting your home's thermostat to make your body more comfortable. You can also try different sleeping positions to find one that works best for your body's shape. Taking short power naps during the day can help relieve fatigue and mental fogginess.
When you're pregnant, a healthy lifestyle becomes even more important than it was before you conceived. Following your doctor's advice and making appropriate lifestyle changes will keep you in top physical shape for your upcoming delivery and parenthood.
These diets always make fun, appealing promises that you will lose tons of weight in a short period of time, with minimal effort. All you've got to do is eat this and avoid that, pop this pill, or slap on the ab belt and the pounds will melt right off.
If you've experienced the Crash Diet Roller Coaster then most likely you know why these sound too good to be true. If you want to ruin your metabolism, continue on the diet roller coaster and even be exposed to dangerous side effects then you are free to try them. If you are looking for a long term solution that lasts then let's ignore the media hype and let's LOCK DOWN the Real TRUTH to optimal results. Did you know that you could actually get even quicker results in a fun and easy way with proper nutrition and exercise? Why is this? The results actually last.
Crash Diets Lead to Nutritional Deficiency, Disease Creation & a Dysfunctional Metabolism
Crash diets come in many shapes and sizes, yet they all have one thing in common. They cause nutritional deficiencies that lead to body dysfunction. The question you get to ask yourself then is this. Do you want to be sick, unhealthy and skinny fat or is your goal to look and feel Awesome?
When you work with your body by giving it what it wants with proper nutrition and exercise, then you can actually turn on your fat burning switch to become the Fat Burning Machine your body is naturally designed to be. The end result is that you are easily getting healthier every day as you shed weight.
Crash Diets are Impossible to Maintain
When you go down this crash course of crash diets, what you can plan on is crashing. That is why they are called crash diets and are designed to not be sustainable for very long. If you like feeling anxious, shaky, brain fogged, tired, cranky and feeling completely in-competent as a lifestyle then yes, they are a great fit. The Restrictive diet only causes your body to go into starvation mode, completely messes up your metabolism and only keeps you in the game of weight loss vs. weight maintenance.
For instance, if you lose weight on a diet of 1200 calories, you will start regaining weight as soon as you take in 1300 calories. Your slower metabolism will signal your body that you need to save energy (in the form of stored fat) for future times of hardship – or the next restrictive diet. Then, the next time you try a crash diet, the weight will be even harder to lose.
The simple truth to remember is this". "If you can't do it for life, then don't do it." The best way to get and sustain results is to work with your body to give it all of the nutrients you need, allowing your metabolism to Rock and keep the weight off for Life.
On a Crash Diet, You'll never solve the problem of your weight
When you go on a fad diet, you don't learn how to eat properly. This only keeps setting you up for a lifetime of dieting failure. Without proper nutrition habits in place, it is nearly impossible to get to the root of any weight problem.
Learning to Eat to be a Fat Burning Machine for Life and Health allows your body to start craving the proper nutrients and foods that makes feeding your body to live in a Rockin' Body of Health for Life EASY.
As more people turn to vaping as a safer source of nicotine, some may wonder how this habit might interact with exercise. Is vaping safe to enjoy before exercise? Does it affect performance and long-term results? These are important questions for fitness enthusiasts who also enjoy nicotine, and the answers may surprise you.
Vaping for Exercise Motivation and Ability
One reason exercise is powerful for boosting mood is that it raises levels of dopamine, a brain chemical involved in feelings of pleasure and reward. Nicotine, like caffeine, also raises dopamine levels and can therefore be a powerful tool for increasing exercise motivation and ability.
If you vape before exercise, you may notice that you enjoy the activity more. This is likely to enhance your performance. Of course, you can also wait until after you exercise to partake. In doing so, you will be teaching yourself that a reward awaits you after each exercise session. This will help reinforce your routine and build a positive attitude toward fitness. The many flavors of e-liquid juices for vaping, from sites like NEwhere.com, can even take the place of unhealthy treats following exercise sessions.
Nicotine Safety During Exercise
Nicotine, like caffeine, does raise blood pressure and heart rate. However, this effect is minor in people who use nicotine regularly. Also like caffeine, nicotine should be safe for most people to enjoy before exercise without worrying about a heart attack. One study, which found that nicotine raised performance by about 17 percent, actually recorded no differences in heart rate between those who were given nicotine and those who were not.
It should be noted that combining nicotine with caffeine or other stimulants will increase the rise in blood pressure. To be on the safe side, you may want to wait awhile after vaping before doing very intense exercise, such as sprinting or weightlifting.
Everyone, including vapers, should receive a physical from a doctor before starting a new exercise regimen. Beyond this, you can also wear a monitor to track your blood pressure and heart rate while you exercise to make sure it stays in the safe zone for you.
Nicotine, Endurance and Strength
The endurance-boosting effects of nicotine are well documented but poorly understood. By enhancing stamina during workouts, nicotine could theoretically speed increases in both endurance and strength. Nicotine does boost adrenaline and body heat, so it burns fat while slowing muscle gains slightly. However, nicotine has also been shown to reduce muscle loss even when calories are insufficient.
Some still view nicotine as slightly edgy, but its numerous advantages for mental and physical performance are undeniable. While increases in blood pressure could raise heart risks for some people, the negative effects of nicotine are negligible for most fitness enthusiasts. In fact, vapers who exercise are likely to enjoy physical activity more, burn more fat and build more muscle.
Is there any part of the body that seems more difficult to target than the waistline? This is an area where diet is extremely important, because many of seem to have a genetic tendency to gain weight here. Aside from making you feel self-conscious in a bikini, belly fat can be a real health problem too. It can be a sign of future heart disease, diabetes, and even cancer. If you've been working out and following a healthy nutrition plan with no luck in reducing the bulge, here are a few reasons why this might be the case.
Image Source: Pixabay
1. You're not lifting weights.
Cardio workouts are great for overall weight loss, and even better for strengthening your heart. But many dieters get discouraged when they've been running, cycling, or visiting Zumba classes regularly to find that it makes little difference in their midsection. If this is the case, you might want to throw some strength training into your daily workout. Muscle burns through more calories than fat does, which makes it easier to target belly fat.
2. You're doing too many crunches.
Similarly, if you're only doing crunches, you won't target the fat that sits on top of it. The key is to mix up your fitness routine. Try doing other exercises that work abdominal muscles, such as planking, and combine this with cardio and weight lifting for a strong core and tight tum.
3. You're not getting enough sleep.
There are only so many hours in the day, and if you're like many of us it may seem like there's simply not enough to get everything done! But skimping on sleep can have serious consequences in your physical and mental health. Studies have shown that women who get less than five hours of sleep a night are far more likely to pack on the pounds. Aim for at least seven.
4. You're stressed or anxious.
Along with a lack of sleep comes stress and anxiety, which can cause your body to release the stress hormone called cortisol. Raised levels of cortisol have been linked to abdominal fat, so try to make time for relaxation.
5. Your hormones are out of balance.
Whether it's due to menopause or a hormonal imbalance, fluctuating hormone levels can make it difficult for men and women alike to shed pounds. As women in particular age, the production of progesterone and estrogen decline accordingly, which can cause weight gain in the belly. This is why many older women seek advice from the top plastic surgeons like Dr Jeremy Hunt in Sydney regarding liposuction as hormones decline.
6. You eat too many refined grains and sugar.
You probably already know this, but white sugar and refined carbohydrates like potatoes, white bread, and pasta can all make it difficult to achieve fitness goals. These are specifically applicable to belly fat because they increase inflammation and cause bloating.
7. You're not taking in enough healthy fat.
Many dieters cut out all fat in a misguided effort to get slim. But there are many different kinds of fat, and some can help you stay full for longer. Healthy fats from olive oil, avocados, nuts, and fish can reduce inflammation and curb hunger.
If you're battling the bulge without results, try addressing these factors to see if it makes a difference. And when in doubt, visit your doctor to rule out more serious health conditions.
Have you hit a wall in your weight loss routine? Unfortunately, it's extremely common to lose a bit of steam and find the last 5-10 pounds seemingly impossible to budget. Even if you're still following a low calorie plan and exercising on the regular, the scale refuses to budget. This can be frustrating to say the least, and often leads dieters to throw in the towel altogether. Don't give up just yet though – there are a few tricks you can pull out to break free from the dreaded weight loss plateau.
Image Source: Pixabay
Switch up your exercise routine
So you've taken up running or swimming as a way to burn calories and get in shape. That's great! But if you aren't altering your routine, over time your muscles will remember how to perform the same repetitive motions and get more efficient at doing them. This means that you won't burn as many calories from the same exercise routine that was helping you lose weight earlier. The best way to lose weight is to mix up your routine. If you've been swimming three times a week, try adding a weight-lifting or kick-boxing session in there. If you've been doing yoga, try adding some cardio. Keep your muscles working and burn more calories.
Record what you're eating.
Are you using a food diary or app like My Fitness Pal? If not, you might want to do so. It's really common underestimate just how much you're eating over the course of the day. You may think that you stuck to your 1400 calorie limit, but did you forget to record that handful of almonds you grabbed on the way out the door? Did you forget to measure that portion of pasta you had for lunch? If you don't keep track of what you're eating, it's easy to suffer from calorie creep which could explain your plateau. A short course to learn how to develop healthy nutrition habits can also help you get back in the groove.
Fill up on fresh veggies and fruits
You probably already get your five a day of fresh fruit and vegetables, but why not push the envelope and see how many fresh, raw, veggies you can pack in there? Try swapping out pretzels for carrot and celery sticks to have with your hummus, and try a breakfast salad studded with all the fruits of the rainbow. Fruits and vegetables are low in calories and high in volume, helping you feel full on a low-calorie diet. Not to mention their nutrition density, which will boost your energy levels and help you bust through this momentary lull.
Try calorie cycling
One theory as to why we hit a weight loss plateau is that our bodies lower our metabolic rates in response to reduced calorie intake. A way to get around this is to try calorie cycling, or alternating between high and low calorie days. This tricks your body into revving up its metabolism rather than going into starvation mode. Try eating 1600 calories one day, 2000 the next, and 1200 on the next. This simple trick could keep you on track with your diet, while keeping your metabolism in check.
Naturally, as with any diet and exercise program it's a good idea to check in with your doctor before you start making any drastic changes. Yet these tips could help you bust through that plateau and achieve your target weight more efficiently!
There are many times in college when we do not have any option rather than hire online essay experts. This is because they are having many other responsibilities that require more attention. Writing an essay is a time consuming job and you have to work hard on it to get good grades. After all that important work done, you are too much exhausted to write an essay. On the other hand, you also need to impress your teachers by getting good grades. You also have to spend some time with your friends so that you can chill out. Student's life is a very busy and beautiful life. To get all of it you can hire professional services so that you can enjoy your other pleasures as well.
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They have a variety of services to offer you such as custom writing services, essay writing services, research papers, assignments, content for websites, resume and much more.'
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Students have to go through a lot while their studies are going on. There are research papers, essay writing, assignments and much more. Research papers are most important thing and to complete that you will have to follow certain methodology. Research papers are a precise documentation work and most of the students are not able to compete and lack behind. Every student has to go through it, write and submit them. Research papers, assignments, essays are important parts of the projects after graduation. Writing requires hard work and expertise and you cannot write papers in a casual manner. There are formats, which you will have to follow, and you will require a lot of investment. In colleges, teachers supervise you.
Hire professionals for your writing requirements
These days when you will look online, you will find that there are many professional custom writing for students at grabmypaper.com/ companies providing writing job work to the students. They are having professional writers who write an assignment for students. There are many reasons why you should hire professional writers. The majority of the student is having their own pace and they write and learn accordingly. Students are in very much stress and professionals can relieve them.
There are several advantages that you are going to get with the professionals. The professionals can provide you with the best material on different topics. There are several other advantages that you are going to get with the professionals and here are some of the advantages that you are going to get.
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Essays place an impact on the academic career of a student. Students can count on the quantity of essays that are required to write during the academic session. Even though, a lot of students experience that their teachers and professors get a kind of vicious pleasure from allotting these kinds of papers to them. The main truth, you cannot neglect is that the essays are a compulsory evil to complete during the academics to get good marks. As there are different educational levels during the academic session for a student, then the teachers and professors are required to assign the task of a writing an essay at every level. To stay away from awkward situations, ProfEssayService is of great help to the students.
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Weiss Technik Stability Test Chambers for Pharmaceutical Packaging
Weiss Technik manufactures test chambers to assess the durability of pharmaceutical packaging under tensile stress and sterile filling.
The company ensures that products such as new drugs and pharmaceutical active substances are packaged under cleanroom conditions to meet US Food and Drug Administration (FDA) and good manufacturing practice (GMP) guidelines.
The results from Weiss Technik's testing rooms can be used as evidence of stability and compliance with regulatory frameworks when applying for product licences. The climatic conditions achieved by the unit meet those required by the International Conference on Harmonisation (ICH) guideline Q1A.
Weiss Technik has developed its portfolio of test cabinets and chambers in close collaboration with the pharmaceutical industry to meet client requirements and ensure quality assurance (QA).
Temperature-controlled stability testing cabinets for medical packaging
Weiss Technik's pharmaceutical chambers have been designed to meet the requirements of test laboratories.
The Pharma Series features a wide range of units that are available in four chamber sizes. They provide consistent humidity and temperature, which are monitored with highly precise sensors.
These innovative cabinets comprise an easy-to-use control unit. While designed specifically for stability testing, the system can be used for other performance indicators that require similar temperature and humidity controlled conditions.
Walk-in test chambers for durability testing of pharma packaging
Weiss Technik's walk-in chambers ensure that pharmaceutical packaging can protect its contents from the variety of temperatures experienced throughout transportation and storage. This helps improve the properties, function and lifespan of blister packs.
The company's testing rooms offer the necessary protection for both personnel and products. They provide reliable results using polyurethane (PU) insulated cells that do not use chlorofluorocarbons (CFC). The testing rooms also contain a ceiling evaporator with an integrated electric heater and air-cooled refrigeration unit.
The standard height of a chamber is 2.7m, but this can be adjusted to meet client requirements. Cabinet volumes range from 10m2 to 300m2.
Recording and archiving software for test chamber conditions
Weiss Technik's S!MPATI software records and stores environment data within stability test chambers. The system sends alarms when temperature and humidity levels fall outside of predetermined parameters. It can also monitor light and ultraviolet (UV) intensity for photostability tests.
The software has customisable security settings to limit the access rights of each user individually. Data is encrypted to prevent manipulation.
The S!MPATI pharma software package meets FDA 21Code of Federal Regulations (CFR) and Annex 11 of the EU GMP guidelines.
About Weiss Technik
Weiss Technik has built one of the most effective teams of specialists to advise customers on suitable solutions for environmental and climatic test procedures.
Its solutions are deployed by many leading pharmaceutical manufacturing organisations throughout the UK for research, development, production and QA applications.
The company works closely with customers to develop solutions that meet their needs. It has a large team of factory-trained engineers that provide nationwide coverage and 24/7 support.
Weiss Technik offers different payment options from capital purchase to flexible rental schemes.
If you would like further information on the company's range of stability testing solutions, please contact Weiss Technik using the enquiry form.
Products and Services
White Papers
Weiss Pharmatechnik Product Brochure
Handling hazardous substances in a safe manner is a real challenge. On the one hand, it is a matter of protecting employees against escaping emissions, while on the other hand, product cleanliness must be guaranteed.
Life Science Products for the Pharmaceutical Industry
Life Sciences analyse the processes and structures of living organisms. The objectives are the protection and improvement of life through the development and production of new medicines, optimised medical products, and individualised therapies.
Related Projects
Press Release
Interim Managing Director of Weiss Technik Malcolm Youll said: "I am delighted to announce that the operational challenges the business faced during 2018 are now behind us.Read more
Regional Offices
Units 37/38 Loughborough Technology Centre
Epinal Way
Leicestershire LE11 3GE
United Kingdom


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Atomic Partitioning of the MPn (N=2,3,4) Dynamic Electron Correlation Energy by the Interacting Quantum Atoms (IQA) Method: A Fast and Accurate Electrostatic Potential Integral Approach
2019-06-05T14:53:16Z (GMT) by
The calculation of Moller-Plesset electron correlation energy of a topological atom interacting with its environment is now sped up by about an order of magnitude. Secondly, the proposed algorithm generates much more accurate energies for modest quadrature grids. Thus it becomes now possible to provide the training of the force field FFLUX with electron correlation energies.


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Volume: 750ML
Country: Italy
Alcohol: 11.5%
Colour: Bright yellow straw. Very fine bubbles. Fine and delicate foam.
Nose: The fruity and flowery scents are clearly perceived. The green apple prevails with nuances of acacia flowers and jasmine.
Palate: Fresh, well structured and pleasantly persisting.
Recommendations: Excellent for cocktails and aperitifs, with pasta and rice dishes in general and also with fish and shellfish.
Serving Temperature: 8° C
Rs. 3,760
- +


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It is hard to pick my favorite of all the Deep Impressions cards I have made recently, but this one would one of my top choices. I am so enjoying making cards with the Deep Impressions technique taught by Fran of Stampendous at the summer CHA I went to. The feather on this card is a chipboard piece cut with a die from Quikcutz. I layered on copper and purple embossing powders and topped it with the gorgeous Gold Luxe mix from Stampendous. While still molten, I stamped the feather with my favorite background stamp from Technique Junkies. The picture is a Clear Views transparency from The Mark-It Place and that feather die is from Kelly Purkey. Cherish is from a words die set by Tim Holtz for Sizzix. Here is a close-up picture of the beautiful feather and a picture of how I continued the theme in the inside of the card:
I am entering this card in the Anything Goes challenges at Crafting with Friends and Simply Papercraft.


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|This article is about a/an protagonist in the live action movie, Cutie Honey.
|Cutie Honey
|Honey Kisaragi
|Cutie Honey (movie)
|First Appearance:
|Cutie Honey (movie)
|Last Full Appearance:
|Cutie Honey (movie)
|Number of Episode Appearances:
|1 (movie)
Full list of appearances
|Eriko Sato
|Cutie Honey
Honey Kisaragi (如月 ハニー Kisaragi Hanī) is an android girl who can transform into the titular Cutie Honey (キューティーハニー Kyūtī Hanī). She gained her powers after her father modified her lifeless body.
Character HistoryEdit
Honey Kisaragi is the daughter of Professor Kisaragi. She was a normal person until she had an accident where her human body died. Her father saved her by creating an android body and transferring her mind into it. Thanks to the AI system (I-System), she is able to transform into almost any identity she needs. When transformed into Cutie Honey, she becomes a powerful warrior wielding a sword. She needs to have energy in order to change from Honey Kisaragi to any of her transformations. When depleted, she has to eat a lot to regain her abilities. Her father was killed by the organization Panther Claw, and she vows revenge against them by any means necessary.
Although she has a lively and carefree personality, she has no friends and most people take advantage of her naiveté. Her only relative is Dr. Utsugi, a friend of Dr. Kisaragi who has continued his research.
Cutey HoneyEdit
to be added
See AlsoEdit
- Honey Kisaragi (live) - Cutie Honey: The Live (TV series) counterpart.


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3 Tips to Hiring the Right CobWeb Removal Service Savannah GA
Nothing can make your home look dingy and old than creepy cobwebs which hang on the ceiling. Cobwebs love collecting around rafters, in corners, or in crack areas where cleaning is difficult. To address the annoying situation, it is necessary that you hire a Cobweb Removal Service Savannah GA that will ensure the job is done satisfactorily. However, getting a quality service is challenging, and may require a lot of effort and time to research. Here are three tips that will help you in making the right choice.
Look for References
It is important to start your search by getting referrals from your contacts. Ask your close friends or family members for contacts of cobweb removal services they have dealt with in the past. Later, you may consult your neighbors and other acquaintances since cobwebs are common problems for many people. Get details about the service provider recommended including their charges, schedules, and quality of work.
Ensure the Provider is Certified
The first thing you need to consider before hiring a cobweb service is the company's experience and qualifications. Experience is usually determined by the period in which the company has been in operation, and the number of projects handled recently. It is essential to consider a Cobweb Removal Service Savannah GA that is certified by a responsible authority like the Indoor Air Quality Association. A certified company will ensure you get quality services you deserve.
Ask About the Extent of the Services
Ensure that you understand the scope of the company's services. Some cobweb removal services only deal with specific areas in your home, and as such may not cover the isolated areas. Others may also not deal with aftermath inspection procedures or waste removal. It is important to choose a removal service company that can handle almost everything including removal of the cobwebs, review, and disposal.
Stop living uncomfortably by having cobwebs all over your ceiling. With the right removal service provider, you will be able to eliminate all the cobwebs that have been stressing you for long. It is, therefore, important to hire a competent removal service provider with experience. Savannah Termite and Pest Control will ensure that your cobweb removal task is done perfectly because of its experience and excellent performance over the years. Click Here for more information.


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Mary L. Wade, Lady of the Contracts
19th in the series The Great Cluster Fu… A treatise on questionable journalism and pre-litigation practices.
Your words for the day:
- avarice = an unreasonably strong desire to obtain and keep M-O-N-E-Y
- surreal = bizarre, distorted, weirdly dreamlike
Ms. Wade seems to be the focus of Raiznor's push to his objective, which would be Litigators' Nirvana — the mother lode promised by a massively successful class-action lawsuit against a giant corporation. It is a no-holds-barred campaign of avarice to get something for nothing in keeping with the mantra of the Litigation Nation… drum-beat and lyrics supplied (oh, surprise of surprises) by litigators.
As noted in the two previous posts, ol' Doyle used Tseng to hint at "cover-up" and "obstruction," while trying to paint Lee as the personification of a corporate "culture of indifference" toward human safety, if that safety interfered with getting just one more dollar from that government contract.
But, KBR's Lady of the Contracts has been cast in a different sort of role for this litigator's rewrite of reality, one that seems to be the pivot point of his twisted path through a surreal dream-scape. (Her image is the header on the un-ethical video displayed on Sparky's website. By default, she becomes the image of a greedy corporation.)
In keeping with his theme of negligent business behavior, Super Dan and Ms. Sparky have re-titled her as "senior contract negotiator" and "chief contract negotiator," respectively, to insinuate a wide ranging latitude in dispensing taxpayers' money. As noted in previous posts, the correct title is Senior Contracts Manager, which carries the inference of tight control over terms and performance of contracts. That would not be good for Raiznor's pipe dream; thus, the instant makeover. You can bet that Raiznor knows Ms. Wade's correct title; he had to have it right when he subpoenaed witnesses and documents from KBR.
That word "negotiator" has several meanings. Super Dan used it in questions to Ms. Wade, and Ms. Wade responded in a manner that seemed to agree with his use —
- How long did this negotiation take? Long enough.
- A few hours, a day? One morning.
- So, you are saying this whole deal was negotiated in just one morning? Yes. …No, we went over the terms and conditions of the contract in the morning.
It is not evident what set-up questions Raiznor employed to get Ms. Wade to think they were using her understanding of the word "negotiate" since he carefully left those on the cutting room floor. But, when it hit her what he was driving at, she spelled out what she meant by "negotiated" — going over the terms and conditions of the contract. Since this was obviously the closing of a contract, signatures of all now-satisfied parties would then have been affixed to the contract.
"Closing a contract" is one of the definitions of negotiate.
"Meeting and wrangling over the how and what" of a deal is another one. Raiznor wants you to see Mary Wade (and, by extension, KBR) as an unconscionable bargainer, hammering out quickie, lucrative deals for KBR regardless of human cost.
Raiznor, again under the spell of hot buttons, generalizes in one of his insertions, "This deal between KBR and our government was put together in a shockingly casual way in a short time..." It must have galled him that Ms. Wade clarified what was done at that morning meeting, but he made the best of it with that spliced-in, nebulous monologue implying reckless haste in pursuit of LOGCAP money.
Next up: Shockingly casual — only in another universe.
Series references: KBR, Mary L. Wade, Qarmat Ali, Ms. Sparky, Doyle Raiznor, litigator, lawsuit, contract


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I get a little twitchy this time of year. It's generally a good feeling, as it's a recognition of the longer days and the possibility of doing something that doesn't involve the couch and my rear end being friendlier than is really good for anyone. This is when I start thinking about running again, and make my semi-annual attempt at outdoor domesticity. I take walks and soak up the sun and in general remember why I hate winter. Unfortunately, this is also when I tend to over plan the wonderful things I'll do this year. I'm not much for New Years resolutions, but spring resolutions have paved my personal road to hell. I never do run 20 miles a week or manage to keep a garden going or even get outside on every nice day, as I really do intend to do each year.
This year is particularly tough because LO really does take up quite a bit of my time. (A baby is time consuming. Who knew?) It's already Thursday, and I still haven't put away the clothes I neatly folded on Monday, nor have I completed all my freelance writing assignments for the week, or been to the gym once this week (although I have walked the stroller twice. It takes forever because it has to stop and sniff all the other strollers and sometimes it pulls me, hard, when it sees a squirrel. But it's all worth it when I see how excited the stroller gets--jumping up and down--when I put on my shoes and get a jacket to go out.)
I'm sure that my lack of productivity, particularly as the weather warms up, will be a consistent inner battle. I'd like very much to feel as if I have a handle on all of my to dos, but I'm not sure that's ever possible. Strange thing for an optimist--I always remember what I've left undone, rather than delight in the things I have done. Even if what I have done is take a nap with my sweet little boy and introduce him to the daffodils sprouting in our back yard.
I've had a realization lately that I'm a person who needs a slower pace to life to be happy. I'm not someone about whom it is said, "If you want something done, give it to a busy person." Sadly, knowing this intellectually about myself does not necessarily help with the daily 5 pm dread as I realize that J is due home soon and I've only crossed two items off my to do list. I'm starting to wonder if I should change my to do list to include things I always can accomplish on a daily basis:
Make LO giggle hysterically
Keep in touch with friends and family
Calm LO's tears
Snuggle with LO
Keep track of the B family's plans
Feed LO (lather, rinse, repeat)
Make the house slightly better than it was before
Keep up a running commentary with LO
Sing to LO
Read Miss Manners
Retrieve toys thrown on the floor (lather, rinse, repeat)
For some reason, in my head (and in the heads of many individuals out there), child care doesn't "count" for doing something, even though I'd say it's the most important thing I'll ever do. I worked with children for six years, but at the most I would see those kids for about an hour a day, five days a week, for 36 weeks out of the year. I might have had an impact on some of those kids, but many of them will not be able to recall my name in a few years. J and I are the most important people in LO's life, and you'd think I would remember that as I'm shaking my head sadly at the pile of laundry or the unopened email from an editor. I guess I still buy into the Super Mother Can Have It All myth that the previous generation in particular was trying very hard to live up to. Even at my current, slower pace, I'm still annoyed at myself for not doing everything I set out for myself.
So, perhaps my spring resolution this year should be to recognize the done, rather than lament over the undone.
If you'll excuse me, the stroller is nosing around, looking for a walk.


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Are there any better ways to explore the Turkish coastline in the Mediterranean Sea than sailing on board a charter gullet for an 8 Day TurkYacht Sailing trip? Well we didn't think so when we first booked our trip and hopefully our review will help you choose your next adventure too. Booking through TurkYacht proved to be really easy and they were wonderful to deal with. We especially like that you can go on the Turkyacht website and see where you can sail and which gullets are avaliable. Log into their website and take a look. www.turkyacht.com. Although we stayed in Fethiye, TurkYacht have stations dotted all along the Turkish coast, including Bodrum, Marmaris and Bozburun.
Category Archives: chater phone
Myra Demre
Myra features some of the most impressive and well preserved Lycian monuments in the country. These include an excellent collection of rock tombs and an imposing 2nd century theater.
Many of the tombs have log cabin features carved into the rock, presumably reflecting the domestic architecture of the period. A few easily accessible ones have inscriptions in the Lycian language. Carvings above are mostly in poor repair but the overall effect of this jumble of the architecture of death is dramatic.
The theater, like many others in major Roman cities, was later converted into an arena for gladiator fights and wild animal shows. Many carvings and inscriptions in the theater are still visible, and cavernous tunnels and access ways to the side have been cleared. While much of the seating is intact, the stage building is partly collapsed. A macabre set of three carved masks, presumably from the frieze, lies among the jumble of remains in the approach to the theater.
Today Demre is an important agricultural town on the Mediterranean coast of Anatolia. Around Demre there are also ruins of Andriake on Çayagzi beach and Kekova, Simena and Teimussa which are accessible by a short boat ride or some car driving.


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Energitismo Insight
The co-cathedral was begun in 1725 and completed in 1746 and was built on an earlier Christian cathedral in turn built on the ruins of the temple of Saturn. The facade has two low bell towers. The interior has three naves with a baroque baptistery in wood, paintings by Aloisio Volpi and frescoes by the Atinate, Teodoro Mancini.


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Urbackup configuration help
sreekumarpg last edited by
Hello All,
I have configured UrBackup in Centos 7 as per the post Installing URBackup on CentOS 7 :scottalanmiller.
My requirement is to have a Network backup for development Servers data folder.I have created a NFS share in my Synology and mounted to URBackup server. I have configured the URBackup backup storage as nfs mount path.
I need the help on
- How to install UrBackup client in centos 7
- How to configure the backup location in centos UrBackup client.
- I need a backup schedule and retention of
Daily incremental backup and retention 7 days
Weekly full backup and retention 4 weeks
Monthly full backup and retention 3 Months.
how can i achieve the above with file backup settings.
Interval for incremental file backup : ?
interval for full file backup : ?
Maximal incremental file backup : ?
Maximal full file backups : ?
Also any document for upgrading server and client versions.
Thanks in Advance.
Alex Sage last edited by
scottalanmiller last edited by
To install on CentOS, this single command should work:
TF=`mktemp` && wget "https://hndl.urbackup.org/Client/2.0.36/UrBackup%20Client%20Linux%202.0.36.sh" -O $TF && sh $TF; rm $TF
scottalanmiller last edited by
If the command above fails due to a lack of wget, that's not surprising as wget is not a default package on CentOS, you may need to install it first:
yum -y install wget
sreekumarpg last edited by sreekumarpg
@scottalanmiller Thanks scott.
Kindly let me know in which file i need to set the backup location for the Linux client. As in windows it is GUI,so that I can set that, but in Linux its doubt


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USB3.0 PCIE 1X to 16X Graphics Card Extension Cable ECAHP-554352
Free Shipping
|Product Features:
- Fixable board with 4 holes available on PCI-E
- 16X side to fix PCI-E and 16X connector on motherboard for more convenient management for graphics card.
- Thin and fast USB 3.0 cable available to connect PCI-E 1X and PCI-E 16X sides for more free installation and faster data transfer.
- Molex 4 pin power connectors available for more stable operation while mining.
- Install PCI-E 16X device to PCI-E 1X slot freely according to dimension and position of motherboard and case.
- One end is PCI-E 16X female and another end is PCI-E 1X male.
- USB cable length: 53cm
|Product Specifications:
|Package Contents:
- 1 x PCI-E 1X to 16X Adapter USB 3.0 Cable Extender Riser
- 1 x USB Cable
- 1 x SATA to Molex Cable
- 1 x Board Connector


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Jungle Ventures
Jungle Ventures is a Singapore native venture capital firm that provides early stage investments and business building infrastructure to startups across Asia Pacific. Jungle invests across all early stages of startups and has investments in india, Singapore, Malaysia, Thailand and other hotbeds of entrepreneurial activity in Asia.
Investment team:
Jayesh Parekh, Anurag Srivastava
Target segments:
Mobile Payments, Big Data, E-Commerce, Online Funding Platforms, Retail Solutions, Retail Solutions


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Reduce 8 - 20% of Waste With New Fillers and Glazes Soft-Side Pouches
SEM Products, Inc. introduces new convenient packaging for their popular fillers and glazes line. The new soft-side pouches for Metal Bite™ Finishing Glaze, Bumper Bite™ Flexible Glaze and Carbo Fill+™ enriched filler help eliminate waste. With the financial pressures and time contraints collision centers face, SEM focuses efforts on developing products that increase productivity and lower repair costs.
We are always looking for ways to improve efficiency and revenues for the collision center. The new pouch packaging allows technicians to more easily and completely empty the contents, leaving virtually no product remaining in the pouch with minimal effort. Semi-rigid tubes and accordion style pumptainers tend to have 2.5 – 6 fl. oz. of waste per unit. That's approximately 8 – 20% wasted product respectively. Adopting smarter packaging was a natural next step for these popular products.
says Nick Karayannis, Category Manager at SEM
Additionally, the robustly designed foil-lined pouches help mitigate leaching when stored near hardener products – a common problem for polyesters in general.
Contact your distributor to learn about availability of these products in your area
- 39599 Metal Bite Finishing Glaze 15 fl. oz. Pouch
- 40489 Bumper Bite Flexible Glaze 14 fl. oz. Pouch
- 40549 Carbo Fill+ 14 fl. oz. Pouch
Recent Posts


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What is Double Witching
Double witching occurs when any two of the different classes of stock options, index options, stock index futures or single stock futures expire on the same day. It is similar to triple witching, and quadruple witching, except only two of the four classes of options or futures expire on the same day.
BREAKING DOWN Double Witching
Double witching days, like triple-witching and quadruple-witching days, can result in increased trading volume and volatility, especially in the final hour of trading preceding the closing bell — which is known as the witching hour. While contracts that are allowed to expire may necessitate the purchase or sale of the underlying security, traders who only want derivative exposure have to close, roll over or offset their open positions prior to the close of trading on double witching days. And speculators may add to volatility by looking for arbitrage opportunities.
The phenomenon of quadruple witching happens just four times a year on the third Friday of March, June, September and December, when stock options, stock index futures, index options and single stock futures all expire on the same day. Double witching is most likely to occur on the third Friday of the eight months that are not quadruple witching. On double witching days, the expiring contracts are typically options on stocks and stock indices, because futures options expire on different days depending on the contract.
As quadruple witching has never really caught on as a term, even though triple witching days have also included the expiration of single stock futures since 2002, quadruple witching days are still sometimes referred to as triple witching days.
Offsetting Futures Positions
A futures contract, which is an agreement to buy or sell an underlying security at a predetermined price on a specified day, mandates the agreed-upon transaction to take place after the expiration of the contract. For example, one futures contract on the Standard & Poor's 500 index (S&P 500) is valued at 250 times the value of the index. If the index is priced at $2,000 at expiration, the underlying value of the contract is $500,000, which is the amount the contract owner is obligated to pay if the contract is allowed to expire.
To avoid this obligation, the contract owner closes the contract by selling it prior to expiration. After closing the expiring contract, exposure to the S&P 500 index can be maintained by purchasing a new contract in a forward month. This is referred to as rolling over a contract.
Expiring Options
Options that are in the money present a similar situation for holders of expiring contracts. For example, the seller of a covered call option — who generates an income stream by holding a long position in a stock while writing call options on that stock — can have the underlying shares called away if the share price closes above the strike price of the expiring option. In this situation, the option seller has the option to close the position prior to expiration to continue holding the shares, or allow the option to expire and have the shares called away.
Double Witching and Arbitrage
While much of the trading in closing, opening and offsetting futures and options contracts during double witching days is related to the squaring of positions, the surge of activity can also drive price inefficiencies, which draws short-term arbitrageurs. These opportunities are often the catalysts for heavy volume going into the close, as traders attempt to profit on small price imbalances.


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Trade war would greatly harm Chinese, US aviation
A potential trade war between China and the United States would be harmful to the development of companies from the two countries, Wang Changshun, chairman of China Southern Airlines, said at the airline's annual results press conference Tuesday.
"As an air transport company, we are paying high attention to the trade war issue. We strongly oppose the unilateral trade protectionism by the US," he said.
As aviation is one of the most important trade sectors between China and the US, the US aircraft giant Boeing has become the largest supplier for China civil aviation.
According to Wang, Boeing's sales in China reached $12 million in 2017, accounting for 15 percent of its total revenue. The market in China has become one of its fastest-growing markets.
Wang said China Southern Airlines' fleet includes about 750 aircrafts, of which 407 were bought from Boeing. There are another 187 Boeing aircrafts planned to be delivered before 2020.
The carrier reported a net profit attributable to equity shareholders of 5.96 billion yuan ($950 million) last year, 18.2 percent up from 5.04 billion yuan one year before due to growing passenger numbers.
In 2017, with a background of global economic recovery, China civil aviation's international and domestic market witnessed rapid growth, the company said in a statement.
Passenger revenue was up 10.04 percent to 112.79 billion yuan, the highest level in past five years. The total number of passengers carried for the year increased by 10.19 percent to 126.3 million. Passenger load factor, which measures capacity utilization, grew to 82.2 percent in 2017, reaching a historical high.
Wang reckoned the domestic aviation industry will maintain a relatively rapid development pace over a certain period. According to the Civil Aviation Administration of China, in 2020, the annual number of passengers transported by China's civil aircraft will reach 720 million.
Meanwhile, he admitted rising jet fuel prices would be a challenge. The carrier's flight operation expenses increased 22.38 percent to 62.98 billion yuan in 2017, a result of growth in average fuel prices. Jet fuel costs rose to 31,895 million, accounting for 50.64 percent of flight operation expenses.
A dividend of 0.1 yuan per share was proposed for the year, the same as that in 2016.
Last year, the airline reached a strategic cooperation agreement with American Airlines, who paid $200 million for 2.76 percent of China Southern Airlines' shares.
"The two carriers will establish a long-term cooperation relationship gradually. We hope to expand our aircraft network into the US," said Xie Bing, China Southern Airlines' secretary.


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Nosh and Network with Katherine Patterson - How to Survive and Thrive at Networking
United StatesDate: September 10, 2019
Time: 6:00 pm
Location: Show mapContact: Shari Blake SchneeEmail: email@example.com
Boulder JCC
6007 Oreg Ave.
Boulder, CO 80303
Lunching with Lions: How to Survive and Thrive at Networking with Katherine McGraw Patterson
What if you'd rather jump into a cage of hungry lions wearing a meat suit than wade into a room full of strangers?
We are taught that networking is important, however few of us are taught to do it well. For many people, networking causes real social anxiety, discomfort, and even distress. This month, Nosh & Network welcomes author Katherine McGraw Patterson whose book, Lunching With Lions, details the strategies she used to overcome her own networking fears and launch one of Denver's leading women's networking groups. Improve your approach to networking by learning tools and strategies to build your networking muscle and help you overcome your fears.


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Risk Analytics Lab
The Risk Analytics Lab at Macquarie University is a cross-disciplinary research team collaborating with academia and industry on innovative risk analytics solutions across several domains: finance, economics, energy, insurance, demography, superannuation and environmental finance.
The Lab was founded in the Department of Applied Finance and Actuarial Studies at Macquarie University in 2016 by Prof Pavel Shevchenko. The Risk Analytics Lab is a cross disciplinary team that aims to gain a better understanding of modelling, pricing and managing risk with the following objectives:
- develop and apply innovative risk analytics solutions via fundamental research and industry linked projects
- facilitate knowledge exchange between academia, industry and policymakers
- strengthen and promote the connection between fundamental research and industry practice.
Contact us
Department of Actuarial Studies and Business Analytics
Level 6
4 Eastern Road
Macquarie University
North Ryde NSW 2109
Office hours: 9am - 5pm (Mon to Fri)
Our main research areas are:
- operational risk, credit risk, market risk
- energy and commodity markets
- claims reserving in insurance
- retirement income products
- mortality modelling
- portfolio optimisation
- financial derivatives.
Online software
View demonstration versions of several online software tools developed in the Lab.
If you are interested to join the Lab or in collaboration opportunities on industry or research projects (including MRes, PhD or Post doctoral opportunities), please contact Lab director Prof Pavel Shevchenko: email@example.com


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Black Friday at Solaris Spa
Unwind for less this Black Friday with the Solaris Spa Sale!
You'll get up to 20% OFF on selected health and beauty treatments at Solaris Spa, Pine Lodge Resort. Read more to find out how!
This Black Friday weekend (23-26 November 2018) buy a spa treatment for January or February at Solaris Spa, Pine Lodge, and save 20% per booking!
Some available treatments include:
- Purifying facial – 60 min
- Hydrating facial – 45 min
- Skin renew facial – 75 min
- Men's revitalizing facial – 60 min
- Anti-age facial – 60 min
- Express facial – 30 min
- Spa manicure – 45 min
- Deluxe gel colour manicure – 60 min
- Spa pedicure – 60 min
- Deluxe gel colour pedicure – 75 min
- Soak off maintenence & gel colour application – R45 min
- Swedish massage:
Back & neck – 30 min ; Full body – 60 min
- Aromatherapy massage:
Back & neck – 30 min ; Full body – 60 min
- Hot stone massage:
Back & neck – 30 min ; Full body – 60 min
- Deep tissue massage:
Back & neck – 30 min ; Full body – 60 min
These are just a few of the treatments we offer. Please visit www.solarisspas.co.za for our full range of therapies and prices.
What's the deal?
- Book your treatment via email between the23rd and 26th November 2018
- For treatments between 7 January and 28 February 2019
- Quote the discount code: BLACKFRIDAY as your subject line
Detailed terms and conditions below.
Terms and Conditions
THE OFFER: Save 20% on selected Solaris Spa treatments
Special excludes treatments under the value of ZAR100.
Offer is only bookable between 23-26 November 2018 (BFCM Weekend).
Offer applies to bookings FOR between 7 January and 28 February 2019.
Full pre-payment required at time of reservation to secure booking, non-refundable.
Rate is subject to availability. Rate cannot be combined with other promotional rates or discounts.
Rates are quoted in ZAR and are inclusive of 15% VAT.
Offer not applicable to the Tour segment (FIT or groups), leisure, sport or conference groups.
The offer is limited to a maximum of 2 treatments per booking, and 1 booking per person.
Standard booking terms and conditions apply.
Offer subject to change at any time without prior notice.
Unlike with accommodation, to save with Basecamp or Solaris Spa simply call or email your booking through and quote reference: BLACKFRIDAY to qualify
Standard terms and conditions also apply.


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How Has Your Tumbler Really Affected Your Electricity Costs?
If you've recently purchased a tumbler for surface finishing projects, you may be curious how the addition of your machine has impacted electricity costs. If you're considering purchasing a tumbler, this might also be a pertinent question.
Whether you'll notice an increase in your electricity bill—and to what extent—is dependent on a number of factors. The type of tumbler you've purchased is a major one. There are many different types of tumblers on the market. At Kramer Industries, for example, we offer five different types of deburring tumblers, all of which range in size and function. Typically, the larger the tumbler you purchase, the more energy it's going to require during operation.
Another factor to take into consideration is the frequency with which you have been, or will be, using your tumbler. It probably comes as no surprise that the more you run your tumbler, the more electricity it requires. However, if you've simply upgraded to a new tumbler model or had been paying to outsource your surface finishing work, the change in your overall bottom line will probably be minimal.
To get a ballpark figure of electricity costs, let's start with the current average cost of watts. In general, 1,000 watts will cost 10 cents. This might fluctuate by region, but it's a solid average to work with. Knowing that, you can multiply by the average number of watts a tumbler uses per hour to get a general cost range. Again, the required wattage of a tumbler depends on its size and model, but typically you'd expect wattage to be between 2,000 and 4,000 per hour, at a cost of about 20 cents to 40 cents per hour. Note that on your electricity bill, this wattage will be presented in kilowatts, which measures watts in thousands. In this example, a bill would show that you've used 2-4 KwH (kilowatts per hour).
Knowing these variables can help you estimate the cost of a future electricity bill.
For example, let's say you know your tumbler requires (W) watts of energy per hour. You also know that you typically run your machine eight hours a day, five days a week, giving you an estimate for time-in-use during any given month (T). And, we already know that 1,000 watts of electricity costs about ten cents (M). If you know your exact cost per watt, replace (M) with that number.
Multiply (W) by (T) by (M) to arrive at the total estimated cost your tumbler will contribute to an electricity bill.
Of course, another way to ballpark a tumbler's impact on your electricity bill is to compare electricity bills—assuming no other factors that would change costs were introduced during that same time. Look at electricity cost prior to purchasing your tumbler and your electricity cost after purchasing and perform some simple subtraction work between the two bills. For a stronger comparison, find the average of the last five or six electricity bills prior to operating the tumbler; working with averages usually gives a clearer picture and helps identify outlier months.
Have more questions about tumbler energy use, or how much electricity one of our specific tumbler models might require? We're happy to chat. Give us a call at 1-888-515-9443 or reach out to us online anytime.