Practice

Clinical

updates

Novel

psychoactive

substances

types

mechanisms

of

action

and

effects

BMJ

doi

Published

January

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BMJ

Infographic

available

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here

for

a

visual

overview

of

NPS

types

common

names

delivery

methods

and

associated

risks

Derek

K

Tracy

David

M

Wood

David

Baumeister

Author

affiliations

Correspondence

to

D

K

Tracy

derektracynhsnet

What

you

need

to

know

Novel

psychoactive

substances

NPS

legal

highs

are

compounds

designed

to

mimic

existing

established

recreational

drugs

They

can

be

grouped

into

four

main

categories

stimulants

cannabinoids

hallucinogens

and

depressants

Legislation

regarding

NPS

varies

internationally

In

the

UK

it

is

now

illegal

to

distribute

or

sell

NPS

but

possession

is

not

a

criminal

offence

NPS

should

not

be

regarded

as

safer

than

established

recreational

drugs

The

most

commonly

clinically

encountered

NPS

are

stimulants

such

as

mephedrone

and

cannabinoids

such

as

spice

Psychiatric

and

rehabilitation

units

prisons

and

schools

face

particular

challenges

in

detecting

and

preventing

use

In

the

Psychoactive

Substances

Bill

banned

trading

but

not

possession

of

all

current

and

future

novel

psychoactive

substances

NPS

sometimes

incorrectly

called

legal

highs

in

an

attempt

to

overcome

rapid

proliferation

of

these

compounds

Over

substances

are

currently

monitored

by

the

European

Monitoring

Centre

for

Drugs

and

Drug

Addiction

with

new

agents

identified

in

alone

Stimulants

and

synthetic

cannabinoids

account

for

the

vast

majority

and

are

the

types

most

commonly

clinically

encountered

Online

purchases

are

increasing

according

to

the

Global

Drug

Survey

potentially

in

response

to

legislative

changes

as

is

overall

NPS

use

lifetime

consumption

was

reported

by

of

younger

individuals

in

up

from

in

with

figures

relatively

similar

between

sexes

and

different

countries

Professionals

report

feeling

less

confident

about

managing

NPS

compared

with

established

recreational

drugs

There

were

accesses

to

UK

National

Poisons

Information

Service

TOXBASE

relating

to

legal

highs

branded

products

synthetic

cannabinoids

and

mephedrone

in

Regarding

harms

from

longer

term

dependence

the

UK

National

Drug

Treatment

Monitoring

System

NDTMS

report

in

described

and

adults

with

documented

problematic

use

of

mephedrone

and

other

NPS

respectively

Information

on

NPS

primarily

stems

from

case

reports

and

case

series

However

there

is

evidence

that

risks

associated

with

NPS

are

often

different

from

those

seen

with

established

recreational

drugs

This

article

classifies

NPS

into

their

major

groupings

and

provides

information

on

the

desired

effects

of

these

compounds

their

pharmacology

and

the

risks

associated

with

their

use

The

linked

Practice

article

provides

advice

on

what

to

ask

and

do

when

consulting

with

a

patient

who

may

be

using

NPS

Sources

and

selection

criteria

We

searched

Medline

and

Embase

for

publications

using

the

terms

legal

highs

NPS

and

novel

psychoactive

substances

The

subject

is

challenging

to

appraise

there

is

a

dearth

of

information

on

the

hundreds

of

new

compounds

much

being

case

based

reports

drug

effects

are

inherently

subjective

and

it

can

be

complex

to

engage

drug

consumers

in

an

area

concerning

quasiillegal

behaviour

Where

possible

systematic

reviews

were

consulted

Much

of

the

information

on

the

topic

is

in

nonscientific

publications

such

as

governmental

and

other

agencies

reports

including

from

the

European

Monitoring

Centre

for

Drugs

and

Drug

Addiction

grey

nonpeer

reviewed

sources

such

as

the

Global

Drug

Survey

and

on

user

discussion

forums

such

as

Erowid

What

are

NPS

and

how

do

they

work

NPS

are

compounds

designed

to

mimic

existing

established

recreational

drugs

such

as

ecstasy

MDMA

and

cannabis

Before

changes

in

the

law

manufacturers

would

tweak

the

pharmacological

structure

of

existing

compounds

to

create

a

new

legal

substance

which

earned

them

their

familiar

name

legal

highs

There

is

no

universally

agreed

way

to

categorise

NPS

However

they

can

be

broken

down

into

four

somewhat

overlapping

main

categories

stimulants

cannabinoids

hallucinogens

and

depressants

Stimulant

NPS

fig

Fig

Visual

summary

of

stimulant

NPS

Download

figure

Open

in

new

tab

Stimulants

are

taken

to

produce

a

sense

of

euphoria

and

wellbeing

or

a

high

This

is

one

of

the

largest

NPS

groups

typically

sold

as

powders

or

pills

Mephedrone

is

the

most

commonly

available

variant

They

are

structurally

related

to

MDMA

ecstasy

cocaine

and

amphetamines

and

can

be

swallowed

users

often

talk

about

bombing

when

the

drugs

are

swallowed

wrapped

in

paper

inhaled

snorting

and

less

commonly

injected

or

administered

rectally

Stimulants

increase

synaptic

levels

of

serotonin

dopamine

andor

noradrenaline

Agents

act

as

neuronal

reuptake

pump

inhibitors

or

as

active

releasers

and

each

has

an

unique

effect

on

neurotransmitter

concentrations

Neurotransmitter

releasers

are

associated

with

greater

addiction

and

neurotoxicity

NPS

variants

such

as

the

large

cathinone

family

are

commonly

associated

with

enhanced

neurotoxicity

compared

with

traditional

stimulants

The

ratio

of

serotonin

to

dopamine

activation

is

important

in

achieving

the

desired

effects

The

more

serotonergic

drugs

similar

to

ecstasy

produce

more

empathy

and

emotional

openness

More

dopaminergic

drugs

similar

to

cocaine

produce

more

euphoric

and

manialike

experiences

Some

NPS

stimulants

such

as

the

NBOMe

and

also

produce

psychedelic

or

hallucinogenic

experiences

Risks

Acute

adverse

presentations

are

most

commonly

associated

with

agitation

anxiety

psychotic

symptoms

hypervigilance

cardiovascular

toxicity

arrhythmias

and

hypertension

and

hyperthermia

Case

reports

also

describe

seizures

delirium

and

renal

and

respiratory

failure

following

ingestion

Serotonin

syndromeautonomic

instability

confusion

and

neuromuscular

problemscan

be

life

threatening

and

is

particularly

associated

with

use

of

multiple

serotonergic

recreational

drugs

or

concomitant

use

of

serotonergic

prescription

medication

or

over

the

counter

medicines

such

as

St

Johns

wort

Long

term

traditional

stimulants

are

associated

with

impulsive

behaviour

abuse

and

dependency

and

NPS

stimulants

seem

no

different

Depression

and

cognitive

impairments

are

recognised

sequelae

and

there

are

case

reports

of

psychoses

Cessation

can

lead

to

a

psychological

withdrawal

syndrome

of

fatigue

insomnia

lethargy

flulike

symptoms

impaired

concentration

and

lability

of

mood

There

is

considerable

variation

between

individuals

but

such

outcomes

are

more

commonly

associated

with

longer

term

and

more

regular

drug

use

Cannabinoid

NPS

fig

Fig

Visual

summary

of

cannabinoid

NPS

Download

figure

Open

in

new

tab

Cannabis

is

the

most

widely

used

established

recreational

drug

NPS

variants

are

the

synthetic

cannabinoid

receptor

agonists

SCRAs

and

there

are

over

different

SCRAs

available

usually

sold

having

been

sprayed

onto

herbal

mixtures

that

are

smoked

They

are

sometimes

referred

to

as

spice

or

noids

Liquid

SCRAs

also

exist

for

use

in

electronic

cigarettes

and

vapourisers

They

produce

a

pleasant

state

of

relaxation

and

of

feeling

stoned

The

major

psychoactive

component

of

cannabis

is

tetrahydrocannabinol

a

partial

agonist

at

cannabinoid

receptors

that

ordinarily

have

roles

in

neuronal

homeostasis

and

immune

functioning

However

SCRAs

are

typically

full

agonists

of

and

bind

in

a

different

pattern

to

cannabinoid

receptor

subtypes

SCRAs

also

lack

cannabidiol

an

antipsychotic

and

anxiolytic

compound

found

in

cannabis

that

dampens

some

of

the

effects

of

tetrahydrocannabinol

These

pharmacological

differences

may

explain

the

variation

in

the

subjective

and

physiological

effects

of

SCRAs

compared

with

cannabis

Risks

As

well

as

a

subjective

effect

of

feeling

stoned

cannabis

and

SCRAs

can

be

both

stimulating

and

sedating

anxiogenic

and

anxiolytic

Both

can

cause

anxiety

paranoia

and

psychotic

symptoms

Side

effects

have

been

reported

more

frequently

with

SCRAs

than

with

cannabis

and

as

they

are

most

commonly

sprayed

onto

compounds

for

smoking

their

strength

and

effects

can

be

less

predictable

Some

highly

potent

agents

can

induce

considerably

agitated

states

Unlike

cannabis

some

produce

a

hangover

state

Emergency

department

case

reports

describe

additional

features

with

SCRA

use

not

typically

seen

with

cannabis

such

as

confusion

and

cognitive

impairment

slurred

speech

and

excessive

sweating

as

well

as

symptoms

of

stimulant

toxicity

hypertension

tachycardia

renal

failure

pulmonary

damage

myocardial

infarction

seizures

and

stroke

In

the

longer

term

cannabis

is

not

traditionally

considered

to

produce

physical

dependency

though

individuals

can

demonstrate

a

psychological

dependency

Case

reports

and

user

discussion

forums

suggest

that

SCRAs

have

a

higher

potential

for

addiction

and

withdrawal

effects

Hallucinogenic

NPS

fig

Fig

Visual

summary

of

hallucinogenic

NPS

Download

figure

Open

in

new

tab

Hallucinogens

fall

into

two

subcategoriesdissociatives

and

psychedelics

or

classical

hallucinogens

Dissociatives

are

particularly

associated

with

harmful

side

effects

Dissociatives

Dissociatives

produce

a

unique

euphoric

dissociated

state

with

a

perception

of

an

absence

of

time

weightlessness

and

disconnection

from

the

physical

body

They

can

be

inhaled

swallowed

or

injected

The

first

agents

in

this

class

ketamine

and

phencyclidine

PCP

were

originally

used

as

general

anaesthetics

but

they

have

generally

been

discontinued

because

of

postoperative

dissociative

side

effects

The

spectrum

of

NPS

dissociatives

runs

between

some

milder

than

ketamine

to

others

as

strong

as

phencyclidine

The

common

variant

methoxetamine

sometimes

called

mexxy

is

generally

reported

to

produce

more

intense

and

longer

lasting

dissociative

effects

than

ketamine

In

extremis

users

may

enter

an

m

hole

similar

to

a

k

hole

with

ketamine

a

state

of

profound

dissociation

that

some

people

find

highly

pleasurable

and

others

unpleasant

They

primarily

act

as

uncompetitive

antagonists

at

glutamatergic

NMDA

receptors

but

also

bind

at

opioid

and

monoaminergic

receptors

Risks

Most

risk

data

come

from

the

parent

compounds

ketamine

and

phencyclidine

though

the

evidence

emerging

from

NPS

case

studies

literature

fits

with

these

Deaths

are

primarily

accidental

through

impulsive

and

careless

behaviours

although

there

are

reports

of

fatalities

directly

linked

to

methoxetamine

toxicity

Consistent

with

ketamine

and

phencyclidine

there

are

case

reports

of

aggressive

psychotic

and

catatonic

states

with

dissociative

NPS

use

acute

cerebellar

toxicity

cardiovascular

incidents

and

renal

and

acute

respiratory

failure

Methoxetamine

was

anecdotally

sold

as

a

physically

safer

alternative

to

ketamine

but

there

is

limited

evidence

to

support

this

currently

Longer

term

dissociatives

often

produce

considerable

cravings

and

binge

consumption

patterns

although

there

is

some

evidence

that

methoxetamine

may

be

less

addictive

than

ketamine

Long

term

sequelae

of

use

can

include

neurocognitive

deficits

and

deterioration

in

mood

Physical

health

complications

include

abdominal

pain

M

cramps

nausea

vomiting

and

diarrhoea

cardiovascular

problems

of

arrhythmias

and

blackouts

and

severe

ulcerative

cystitis

and

renal

damage

Psychedelics

These

agents

typically

do

not

produce

true

hallucinations

but

are

associated

with

a

range

of

psychedelic

effects

including

perceptual

alterations

and

quasimystical

experiences

sometimes

categorised

under

the

headings

of

oceanic

boundlessness

and

anxious

ego

dissolution

These

exert

their

effects

primarily

as

an

agonist

at

the

receptor

There

is

some

evidence

they

may

also

act

on

and

heteromer

receptor

complexes

Traditional

agents

include

LSD

and

psilocybin

most

NPS

psychedelics

such

as

and

the

NBOMe

or

also

have

stimulant

effects

Risks

Psychedelics

generally

have

a

low

riskprofile

compared

with

both

other

established

recreational

drugs

and

NPS

Consumers

seldom

present

acutely

to

clinical

services

though

acute

intoxication

may

contribute

to

adverse

mood

reactions

Unlike

established

recreational

psychedelics

some

NPS

hallucinogens

also

have

stimulant

properties

and

these

have

increased

risk

of

acute

toxicity

including

agitation

hallucinations

tachycardia

hypertension

hyperthermia

rhabdomyolysis

serotonin

syndrome

and

seizures

There

is

currently

little

evidence

of

longer

term

health

risks

or

addiction

Depressant

NPS

fig

Fig

Visual

summary

of

depressant

NPS

Download

figure

Open

in

new

tab

Depressant

NPS

subcategoriesbenzodiazepines

and

opioidsseem

to

carry

a

similar

picture

for

acute

emergency

presentations

but

differ

in

their

mental

health

implications

They

are

generally

sold

and

consumed

in

pill

or

powder

form

They

are

perhaps

the

least

understood

of

the

NPS

This

may

be

because

they

are

so

similar

to

established

recreational

drugs

that

clinicians

may

not

be

aware

that

an

individual

has

used

an

NPS

version

NPS

benzodiazepines

include

diclazepam

and

flubromazepam

Fewer

NPS

opioids

have

appeared

in

isolation

but

they

may

be

sold

as

part

of

NPS

cannabinoid

smoking

mixtures

as

has

been

reported

for

Benzodiazepines

These

are

positive

allosteric

modulators

of

the

GABA

receptor

enhancing

inhibitory

signalling

in

the

central

nervous

system

Alcohol

has

a

similar

pharmacodynamic

mechanism

and

can

potentiate

their

effects

Acutely

NPS

benzodiazepines

have

similar

clinical

effects

to

established

compounds

such

as

diazepam

with

sedative

anxiolytic

hypnotic

and

anticonvulsant

properties

Some

users

of

NPS

benzodiazepines

report

that

they

have

much

longer

durations

of

actions

and

effects

than

established

agents

and

several

compounds

have

long

half

lives

flubromazepam

for

example

having

a

half

life

of

hours

While

this

reduces

dependency

potential

unwanted

effects

can

persist

for

a

long

time

and

there

are

greater

risks

of

accidental

overdose

There

are

reports

of

NPS

benzodiazepine

induced

confusional

states

lasting

several

days

Acute

withdrawal

may

cause

seizures

Long

term

use

is

associated

with

risk

of

addiction

and

impaired

cognition

physiological

and

mental

health

sequelae

consistent

with

traditional

benzodiazepines

Opioid

NPS

Little

is

known

about

any

specific

subjective

effects

of

NPS

opioids

to

differentiate

them

from

established

recreational

opioids

However

self

experimentation

reports

suggest

that

some

can

have

much

longer

durations

of

action

They

exert

their

euphoric

effects

through

presynaptic

μopioid

receptors

Novel

agents

such

as

and

novel

fentanyls

seem

to

have

similar

mechanisms

of

action

Case

reports

of

NPS

overdoses

are

congruent

with

those

of

traditional

opioids

though

animal

data

suggest

has

a

higher

overdose

risk

than

morphine

Both

human

case

series

and

animal

studies

have

shown

that

naloxone

can

reverse

the

toxicity

seen

with

novel

opioids

although

the

doses

of

naloxone

required

may

be

higher

than

for

traditional

opioids

particularly

in

cases

of

novel

fentanyl

toxicity

There

have

been

reports

of

unusual

toxicity

related

to

the

use

of

including

shorttomedium

term

hearing

loss

No

long

term

NPS

risk

data

exist

though

animal

models

have

shown

to

be

similar

to

morphine

in

addictive

potential

and

withdrawal

effects

and

and

novel

fentanyls

are

probably

similar

Priorities

for

future

research

More

robust

data

on

epidemiology

and

links

to

acute

and

long

term

harms

Evaluating

the

demands

and

effectiveness

of

existing

drug

treatment

services

to

manage

harmful

or

problematic

NPS

use

Long

term

development

of

pharmacological

treatments

for

dependency

currently

only

available

for

opioids

and

benzodiazepines

though

there

is

work

on

cannabinoid

and

stimulant

agents

Determining

any

adverse

neurodevelopmental

impact

on

younger

users

Information

for

patients

who

ask

about

NPS

In

the

UK

the

Psychoactive

Substances

Bill

states

that

individuals

will

be

prosecuted

for

trading

but

not

possession

of

NPS

It

is

uncertain

how

monitoring

and

enforcing

will

work

in

practice

but

one

effect

is

that

supply

chains

will

move

away

from

high

street

head

shops

NPS

do

not

seem

to

be

safer

or

less

harmful

than

established

recreational

drugs

either

in

the

short

or

longer

term

though

there

is

considerable

variation

in

risks

between

individual

NPS

and

classes

of

NPS

If

using

a

novel

substance

as

with

any

drug

start

with

a

very

small

dose

and

increase

if

necessary

to

obtain

desired

effects

Individuals

can

have

very

different

responses

to

the

same

drug

and

combining

with

other

recreational

prescription

or

over

the

counter

drugs

or

alcohol

can

increase

risks

Seek

urgent

medical

help

if

you

or

a

friend

feel

unwell

after

using

a

NPS

as

with

any

recreational

drug

Call

for

an

ambulance

take

the

compound

or

any

information

on

it

with

you

if

possible

Resources

for

healthcare

professionals

UK

National

Poisons

Information

Service

wwwnpisorg

and

its

clinical

toxicology

database

TOXBASE

wwwtoxbaseorg

If

you

need

advice

or

information

that

is

not

available

on

TOXBASE

then

call

NPIS

for

clinical

support

NEPTUNE

novel

psychoactive

treatment

UK

network

httpneptuneclinicalguidancecouk

Comprehensive

clinical

guidance

on

party

drugs

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PI

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how

data

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identifies

acute

toxicity

of

novel

psychoactive

drugs

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Med

Toxicol

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D

Tojo

LM

Tracy

DK

Legal

highs

staying

on

top

of

the

flood

of

novel

psychoactive

substances

Ther

Adv

Psychopharmacol

of

the

neurobiology

of

NPS

GOVUK

New

Psychoactive

Substances

NPS

resource

pack

wwwgovukgovernmentpublicationsnewpsychoactivesubstancesnpsresourcepack

UK

Home

Office

NPS

resource

pack

for

informal

educators

and

frontline

practitioners

EMCDDA

EU

drug

markets

report

Guide

to

the

European

illicit

drugs

market

Resources

for

drug

consumers

and

the

public

FRANK

friendly

confidential

drugs

advice

Legal

highs

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UK

based

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information

guide

for

patients

and

the

lay

public

EROWID

wwwerowidorg

Nonprofit

international

drugconsumerled

website

providing

nonjudgmental

advice

and

guidance

Rise

Above

httpriseaboveorguktagdrinkingsmokingdrugs

Website

by

NHS

England

for

children

and

adolescents

about

substance

misuse

mental

health

and

other

social

issues

BowdenJones

O

The

Drug

Conversation

How

to

talk

to

your

child

about

drugs

Royal

College

of

Psychiatrists

Global

Drug

Survey

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Information

for

and

international

survey

of

NPS

consumers

Sumnall

H

Atkinson

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new

Psychoactive

Substances

Billa

quick

introduction

wwwcphorgukblogthenewpsychoactivesubstancesbillaquickintroduction

Guide

to

legislative

changes

in

the

UK

How

patients

were

involved

in

the

production

of

this

article

A

patient

with

long

term

harmful

use

of

NPS

including

significant

associated

mental

ill

health

was

involved

in

the

initial

design

of

this

article

This

particularly

helped

frame

the

discussion

on

the

potential

harms

of

these

compounds

The

patient

wishes

to

remain

anonymous

Footnotes

Practice

doi

We

thank

the

charitable

organisation

St

Martin

of

Tours

for

their

support

of

this

project

and

Dr

Sunita

Shridhar

who

suggested

the

creation

of

this

article

and

how

it

might

be

designed

to

be

of

use

to

other

general

practitioners

Contributors

All

authors

have

made

substantial

contributions

to

the

conception

and

design

of

the

work

drafted

and

revised

the

work

critically

for

important

intellectual

content

approved

the

final

version

to

be

submitted

and

agreed

to

be

accountable

for

all

aspects

of

the

work

in

ensuring

that

questions

related

to

the

accuracy

or

integrity

of

any

part

of

the

work

are

appropriately

investigated

and

resolved

DKT

is

the

guarantor

of

the

article

Competing

interests

We

have

read

and

understood

the

BMJ

Group

policy

on

declaration

of

interests

and

have

no

relevant

interests

to

declare

Provenance

and

peer

review

Not

commissioned

externally

peer

reviewed

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Coppola

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O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O 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O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O 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O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O 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320i xDrive Sedan Features Specifications 320i xDrive Sedan Standard Features Print Standard Features 01 Drive 011 Performance and Efficiency Engine transmission and aerodynamic features 20liter BMW TwinPower Turbo inline 4cylinder 16valve 180hp engine Combines a twinscroll turbocharger with variable valve control DoubleVANOS and Valvetronic and highprecision direct injection Electronic throttle control Auto StartStop function Direct ignition system with knock control Electronically controlled engine cooling map cooling Brake Energy Regeneration Driving Dynamics Control with ECO PRO COMFORT and SPORT settings 8speed STEPTRONIC automatic transmission with Adaptive Transmission Control ATC 012 Handling Ride and Braking Ensuring a smooth safe comfortable drive Dynamic Stability Control DSC including Brake Fade Compensation Startoff Assistant Brake Drying and Brake Standby features with Dynamic Traction Control DTC Extralightweight chassis components tailored axle kinematics and highprecision steering system Doublepivottype front suspension with antiroll bar and stiffer spring struts Rear damper technology 5link rear suspension with castaluminum upper transverse arms Twintube gaspressure shock absorbers Highperformance lightweight 4wheel ventilated disc brakes with Antilock Braking System ABS Dynamic Brake Control DBC and Cornering Brake Control CBC Enhanced Servotronic powersteering assist xDrive allwheeldrive system 02 Appearance 021 Exterior Paint accents and lights V Spoke light alloy wheels Style 395 17 x 75 and 22550 runflat allseason tires LED Headlights LED Fog lights Poweradjustable manually folding side mirrors Nonmetallic paint 022 Interior Seating and Trim Seats upholstery and trim 6way manually adjustable front seats including 2way manual headrests SensaTec upholstery Satin Silver Matte trim Floormats 03 Technology 031 Audio System Systems speakers and more Antitheft AMFM stereo CDMP3 player with Radio Data System RDS HiFi Sound System with 7channel 205watt amplifier the 9speaker system includes 2 tweeters in the mirror triangles 4 midrange speakers located in the door panels 2 bass speakers located under the front seats and 1 midrange center channel speaker located on the dashboard HD Radio with multicast FM station reception Prewiring for SiriusXM Satellite Radio Tuner 032 Instrumentation and Controls Advanced features for a smarter drive 3spoke leatherwrapped multifunction steering wheel with controls for audio system cruise control and Bluetooth wireless communication for handsfree mobile phone USB audio connection and handsfree Bluetooth including Audio Streaming iDrive system with onboard computer 65 center screen Controller and 8 programmable memory buttons BMW TeleService Dynamic Cruise Control ConnectedDrive Services Tire Pressure Monitor Rearwindow defroster Rearview Camera 033 Comfort and Convenience Luxury features for a pleasant ride Engine StartStop button Advanced Vehicle Key Memory includes most recently used climatecontrol temperature and airdistribution settings exterior mirror and power seat settings audio tone settings and radio presets centrallocking preferences and lighting preferences Automatic climate control includes microfilter automatic air recirculation leftright temperature control temperature and volumecontrolled rear outlets windshield misting sensor MAX AC function and recall of individual user settings Frontseat center armrest Rearseat center armrest with cupholders Tilttelescopic steering wheel column Power front and rear windows with onetouch updown operation BMW Ambient Lighting front and rear includes groundilluminating lights in door handles and courtesy lights with fade infade out actuation from remote automatic switchon when engine is turned off illuminated center stack separately controlled leftright front and rear reading lights front footwell lighting and illuminated vanity mirrors Locking glovebox Electric interior trunk release Rainsensing windshield wipers with adjustable speed and automatic headlight control Additional 12V power socket Dynamic Cruise Control 04 Protection 041 Safety and Security Protecting you and your vehicle on the road and off Antilock Braking System ABS Adaptive Brakelights Front and rear Head Protection System HPS Drivers and passengers front airbag supplemental restraint system SRS with advanced technology dualthreshold dualstage deployment and frontpassengerseat sensors designed to prevent unnecessary airbag deployment Seatmounted front sideimpact airbags Knee airbags for driver and front passenger Front safety belts with automatic pretensioners Frontpassengerseatoccupation recognition with Passengers Airbag Off indicator Coded Driveaway Protection Automaticlocking retractors ALR on all passenger safety belts for installation of childrestraint seat LATCH attachments for childrestraint safety installation Impact sensor that activates Battery Safety Terminal disconnect of alternator fuel pump and starter from battery automatically unlocks doors and turns on hazard and interior lights Programmable LED Daytime Running Lights Antitheft alarm system BMW Assist eCall includes Emergency Request SOS button and Enhanced Automatic Collision Notification 042 Warranty Complete coverage and peace of mind BMW Ultimate Care for complete details visit bmwusacomultimatecare_maintenance 4year50000mile New Vehicle Limited Warranty for Passenger Cars and Light Trucks 2018 Models valid only in the USA including Puerto Rico 12year Unlimited Mileage Rust Perforation Limited Warranty 4year Unlimited Mileage Roadside Assistance Program

B I I O O B I I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O


Seller Login Project Project Boats For Sale in Australia Search Result 103 listings Order by Added Newest to Oldest Page 5 of 9 3 4 5 6 7 Let Email Alerts help find your boat Top Ad Maximise your exposure Keep on top of these search results Advertise where buyers look 1000s of visitors daily Randell 34 Flybridge For those loking for a project this Randell 234 flybridge should provide plenty of Brisbane QLD Queensland 34 5 1050m 1984 AU 50000 Boro Ketch 44 Boro Ketch unfinished project Steel new ready to fit out inside Can deliver to Port Sorell TAS Tasmania 44 3 1350m NEW AU 16000 Or nearest offer Custom Built Aluminium Houseboat This houseboat has been well built and needs some internal work finishes to complete the Penrith New South Wales 52 6 1600m 2010 AU 250000 Negotiable Sold Sunseeker 88 Yacht Motor Yacht Massively Reduced To Sell Australian delivered and specified one owner a very unique Sunseeker 86 Bulit in 2009 and Singapore Asia 86 0 2622m 2009 AU 2500000 Make an offer Pieter Beeldsnijder 39 Ketch Rigged Motor Sailor Just listed is this 1981 Pieter Beeldsnijder 39 Ketch Rigged Motor Sailor This blue ocean Largs North SA South Australia 44 1340m 1981 AU 49990 Ono Classic Timber Cornish Lugger Cornish Lugger gaff rigged ketch was the last 2 masted oyster dredger still working under sail Darwin NT Northern Territory 33 1005m 1904 AU 22500 Folkboat Mariholm Smiles has had an interesting recent history starting her life across the Gulf Port Adelaide SA South Australia 28 0 854m 1976 AU 9500 Reduced Roberts 44 Offshore Project With Cyclone Rated Construction Cradle This is a lifetime dream that was unable to be finished by the curent owner It comes complete Townsville QLD Queensland 44 0 1342m 2010 AU 25000 Negotiable Alden Cutter Full Restoration Completed 2014 2016 NELL GWYN was built by her original owner Frank Hickman and a team of shipwrights in Hobart Portland VIC Victoria 42 4 1291m 1947 AU 299000 Or nearest offer Swanson 31 Carmen Cardinal Puff is a 1967 Swanson Carmen 31 Classic timber yacht Price Geelong Victoria 31 0 945m AU 74999 Negotiable John Sayer 8 John Sayer 8M LiftKeel Sloop Built by the owner in 2010 this yacht has seen very little Mooloolaba Queensland 26 3 800m 2010 AU 36000 Sold Rinker 250 Express Cruiser Drastic price reduction Was 45000 now reduced to 29000 This is a handymans dream Gold Coast Australia Queensland 24 10 756m 2006 AU 29000 reduced Page 5 of 9 3 4 5 6 7

O O O B I O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O


EVENTS Speaking Events Bob Russell is regularly scheduled to speak at events and churches throughout the country Listed below are upcoming events 2018 Sep 11 Metro Christian Legal Aid Prayer Breakfast Louisville KY Sep 20 Christian Business Meetup Louisville KY Sep 23 Garden City Church of Christ Columbus IN Sep 28 State Ministers Meeting of the Church of God in KY Winchester KY Sep 30 Ninevah Christian Church Lawrenceburg KY Oct 7 First Christian Church Monticello KY Oct 13 Westport Road Church of Christ Louisville KY Oct 14 Dive Christian Church Bedford IN Oct 21 CU Church Champaign IL Oct 28 South Louisville Christian Church Louisville KY Oct 2931 The Cove Christian Conference Center Asheville NC Nov 4 Lyndon Christian Church Louisville KY Nov 6 Associate Ministers Gathering Underwood IN Nov 1011 New Hope Christian Church Whitestown IN Nov 18 Carpenters Christian Church Harrodsburg KY Nov 28 New North Church San Bruno CA Dec 2 Moreland Christian Church Hustonville KY Dec 26 Compassion Christian Church Savannah GA Dec 30 Compassion Christian Church Savannah GA 2019 Jan 9 Reinspire at New Day Christian Church Port Charlotte FL Jan 1920 New Hope Christian Church Nokomis FL Jan 23 Reinspire at New Day Christian Church Port Charlotte FL Jan 2730 First Christian Church Sun City Center FL Feb 6 Reinspire at New Day Christian Church Port Charlotte FL Feb 10 First Christian Church of Winter Park Orlando FL Feb 17 New Day Christian Church Port Charlotte FL Feb 24 New Day Christian Church Port Charlotte FL Apr 4 Kentucky Christian University Grayson KY Apr 78 United Christian Church Paris Crossing IN Apr 26 Lamb Lion Ministries Conference Winchester KY Mar 2 St Louis Christian College Florissant MO Mar 7 Central Christian College of the Bible Moberly MO Mar 1819 Preaching Summit Indianapolis IN Jun 910 Red Hill Preaching Rally Highland Church of Christ Robinson IL

B O B O O O O B O O O B O B O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O


Baking 101 Recipes Special Diets on August 7 2018 by Whitney Barnes Gluten Free Tahini Brownies Email Welcome to your new favorite brownie add in TAHINI Tahini is a condiment made from ground toasted sesame seeds basically a seed butter and it tastes good in so many different glutenfree recipes too You might recognize it as a key ingredient in hummus salad dressings or as a drizzle on top of meat and veggies in Middle Eastern cuisine Today were swirling it into our Tahini Brownies for a toastynutty bite If youre interested in making your own tahini you can follow the recipe on the back of our White Sesame Seed bags to make your own you just need the sesame seeds olive oil and a food processor For this recipe I used prepared tahini look for brands like Once Again Alexis or Joyva The oil often separates in prepared tahini make sure you thoroughly mix before measuring I truly do love our Gluten Free Brownie Mix Its one of the incredibly easy baked goods to prepare and endlessly adaptable for those who have celiac disease or just follow a strict glutenfree diet I almost always have eggs and butter in the refrigerator and those are the only two ingredients you need to make the basic mix In just about 40 minutes you can have rich fudgy brownies coming out of the oven The addition of tahini to the brownie batter and the balanced sweet and salty tahini swirl brings these brownies to a new level Theyre reminiscent of a chocolatepeanut butter combination but not as assertive in flavor They are their own thing and these brownie bites are ohhhsogood Gluten Free Tahini Brownies Ingredients 1 21oz package of Bobs Red Mill Gluten Free Brownie Mix 3 eggs cup melted Butter 3 tbsp tahini For the tahini swirl cup tahini 2 tbsp maple syrup Pinch of salt Instructions Preheat oven to 325F Grease a 99 baking pan or line with parchment paper Pour brownie mix into large bowl Add melted butter eggs and tahini and mix well Pour into prepared pan and spread evenly with a spatula In separate bowl stir to combine cup tahini 2 tbsp maple syrup and a pinch of salt Dollop sweetened tahini mixture across brownie batter Swirl together with offset spatula toothpick or butter knife Swirls of tahini should be visible in the brownie batter Do not over mix Bake until a toothpick inserted into the center comes out mostly clean about 3035 minutes Let cool completely before cutting Yield 16 servings Email by Whitney Barnes baking Gluten Free Recipes

O O O O O O O O O O O O B I I I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I I I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O


Healthy Eating 5 Convenient Ways To Add More Protein To Your Diet Kendall Lou Schmidt July 18 2018 4 min read When it comes to your diet forget the fads and start with science Multiple studies have suggested that higherprotein diets result in greater weight loss greater fat loss and higher preservation of lean mass than diets poor in protein1 Despite these excellent findings most peoples diets seriously lack in the protein department Im going to help you easily add more protein into your diet with five simple strategies Before we attack that however its important to establish how much protein you should actually be eating on a daily basis Lets look at the details Protein By Numbers The Dietary Reference Intakes DRI specifies that the dietary protein requirement for all individuals 19 and older is 08 grams of protein per each kilogram of bodyweight per day1 If you think that sounds low it is This amount would be just enough to meet the baseline functions of your body and prevent nutritional deficiency A study in the Journal of Sports Science recommends that dietary protein intake for an athlete is 1318 g of protein per each kg of bodyweight For those of us regularly performing resistance training or taxing endurance activities our protein intake needs to be a lot higher The body needs protein to function optimally adapt to the challenges we are placing on it and synthesize new muscle in response to these challenges A study in the Journal of Sports Science recommends that dietary protein intake for an athlete is 1318 g of protein per each kg of bodyweight to allow for optimal adaption2 The same study also found that elevated protein consumptionas high as 182 g of protein per kg of body weightmay help prevent muscle loss when restricting calories to promote fat loss2 Protein In Perspective Fulfilling your protein intake requirements takes a little thought and a spot of math Ive taken care of the math for you but you need to decide which category you fall into If youre not accustomed to eating as much protein as suggested you might feel like there arent nearly enough meals in the day to ingest hundreds of g of protein I promise you it is possible and actually pretty easy as long as you plan your meals ahead of time By incorporating protein into each meal and snack you eat every day the total will add up quickly For example if you weigh 150 pounds and youre trying to preserve muscle while restricting calories you should eat about 140 g of protein daily By breaking up those calories into something like six meals per day you can get to your total by eating about 23 g of protein each time you eat If youre not sure how to get 23 g of protein into each meal here are five easy ways to help Implement these into your daily habits and youll be surprised how quickly you can increase your protein intake without making any inconvenient changes to your lifestyle 1 Be Prepared and Plan Ahead A little preparation will get you a long way Being busy isnt an excuse to eat poorly If you make meals in bulk and pack them up you can consistently have a weeks worth of healthy food at your fingertips A little preparation will get you a long way Being busy isnt an excuse to eat poorly Even if you dont want to go fullblown meathead and eat only out of Tupperware preparing some snacks and lunches to get you through the workday makes a world of difference 2 Swap out your snacks Most grabandgo snacks dont need to be refrigerated For this reason carbheavy snacks like pretzels cookies crackers and granola bars have become the status quo for road trips If you want to add more protein to your diet youll have to ditch these snacks pick up a cooler and pack real food If carrying a cooler isnt an option then invest in some jerky nuts or highquality protein bars Even if youre not going on a long trip packing nonperishable protein in your purse or briefcase is a perfect way to easily squeeze in another highprotein meal Trading carb snacks for protein snacks has the added benefit of subtracting added sugars from your diet An influx of sugar into the body promotes the release of the fatstorage hormone insulin which is the last thing you want flooding your body What you do want hitting your system is fiber which slows down the insulin response to carbohydrates while offering myriad health benefits 3 Go Greek Greek yogurt has a thick and creamy consistency and its actionpacked with protein One cup of 0 Fage plain Greek yogurt has 23 g of protein If you have a cup of Greek yogurt instead of your usual daily dairy snack youll easily bump up your daily protein intake Plain Greek yogurt has a slightly sour taste very similar to sour cream It can be used in place of cream milk cream cheese sour cream and mayo in most recipes Try a dollop in place of sour cream to top your favorite foods or simply stir in some Stevia and your favorite fruit for a healthy midday snack 4 Harness the power of protein powder You can do a lot more with protein powder than shake it up with some water or milk I prefer to use my protein powder for baking Whether you mix a scoop into your morning oatmeal or use it to make a chocolate crumb crust having some protein powder readily accessible is an easy way to get more protein into your diet Adding protein powder to your recipes is also a great way to add flavor and cut some carbs The Bodybuildingcom healthy recipe database is full of fun ways to use protein powder Check it out and try a recipe today 5 Mix up your meat Its true that chicken breast and steamed broccoli have all but cornered the fitmeal market But remember this combo isnt the only meal a fitness phenom can eat Keep your taste buds satisfied by enjoying a variety of meats and flavors Fish shrimp and lobster are great sources of lean protein and turkey breast and pork loin are great alternatives to chicken breast You can also eat beef and lamb if you enjoy more flavor Fish shrimp and lobster are great sources of protein Adding some variety to your meat selection is an easy way to increase your protein intake On those days when you just cant eat another bite of chicken opt for a different meat source instead of skipping the meal altogether References Phillips S 2006 Dietary Protein For Athletes From Requirements To Metabolic Advantage Applied Physiology Nutrition and Metabolism 31 6 647654 Phillips S Loon L 2011 Dietary protein for athletes From requirements to optimum adaptation Journal of Sports Sciences 29 S29S38 About the Author Kendall Lou Schmidt Kendall is a NPC Bikini competitor personal trainer and received a Bachelors Degree in Biological Sciences View all articles by this author

B I O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O B O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O B O O O O O O O O O O O B O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O B O O O O O O O O O O O O O O O O O O B O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O B O O O O O O O O O O O O O O O O O B O O O O O O B O O O O O O O O O O O O O O O O B O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O B O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O B O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O


Lifting For Two Nicole Moneers FullBody Pregnancy Workout Dustin Lapray October 23 2018 7 min read The difference between the first trimester in a pregnancy and the second and third is to say the least dramatic As I detailed in my Guide to a Fit First Trimester you experience a lot of mysterious and powerful feelings for those initial 12 weeksthirst sleepiness nausea and bizarre cravings in my casebut you dont necessarily feel like youve got a living wriggling person growing inside you But then at some point that baby announces his or her presence with authority This is when you start to feel really pregnant especially in a physical sense How women respond to this change varies incredibly from person to person A number of people were shocked to see I was still lifting weights halfway through my pregnancy I had to remind them that every woman is unique just like every pregnancy is unique My hope is that I can help you get the most benefit out of whatever training you can manage during the second and third trimesters of your pregnancy To be clear not all women feel like they can work out during this time and in some cases its medically necessary for them not to So check in frequently with your health care provider But if youre up for it join me as I show the modifications that allowed me to keep training all the way through my pregnancy Nicole Moneers FullBody Pregnancy Workout Lifting For Two Nicole Moneers FullBody Pregnancy Workout Nicole Moneers FullBody Pregnancy Workout 1 Triset Machine Squat 3 sets 1015 reps hipwidth Machine Squat 3 sets 1015 reps sumo Machine Squat 3 sets 1015 reps splitstance 2 Thigh Abductor 3 sets 10 reps dropsets 3 Thigh Abductor 3 sets 10 reps dropsets 4 Cable Rear Delt Fly 3 sets 1015 reps 5 Pushups 1 set 1015 reps kneeling 6 Seated Dumbbell Press 3 sets 1015 reps 7 Superset Seated Biceps 3 sets 1015 reps Seated Triceps Press 3 sets 1015 reps Notes Keep moving keep active and dont overdo it Focus on opening up posture with arm exercises Be confident but reasonable Every woman comes into pregnancy from a different place and has different challenges to overcome and choices to make Rest A huge part of taking care of yourself and your child isnt working outits resting How to Hold On to Fitness During the second trimester making customizations and listening to my body became far more important than it had seemed during the first trimester If I felt the muscles in my abdomen stretching I immediately switched to a seated exercise decreased the weight or stopped the exercise altogether If something didnt feel good I changed it up or didnt do it You must take care because reckless movements can lead to bleeding or tightening of the uterus or stomach among other complications If you are not a veteran lifter hire a professional to teach you training adjustments I accepted that many of my former normal activities would need modification and I would probably experience greater muscle soreness You must take care because reckless movements can lead to bleeding or tightening of the uterus or stomach among other complications Here are some of the major adjustments I made I kept teaching cardiokickboxing classes but I took needed breaks and kept the class moving even when I wasnt I made the switch to pushups from the knees Before I repped singlearm pushups I took Friday Saturday and Sunday off from the gym I eventually worked down to two workouts per week and that was plenty I cut my cardio way back Trust me once you get past Week 30 just getting around is enough of a battle No more crunches I did a modified plank for a while but eventually core work ceased to really be feasible or advisable As a special reward for all of this workand because it just felt greatI got deeptissue pregnancy massages once a week with special focus on my TFL tensor fasciae latae IT sartorius and glutes I highly recommend this but make sure your practitioner is trained in pregnancy massage specifically I would always feel great after my massage but the next day I was usually tight again from sleeping on my side Keep on Squatting Squatting isnt just the best lift in weight training it is also one of 12 natural positions for birth I wasnt sure if I was going to give birth squatting but I definitely kept doing squats throughout my pregnancy This is one of my major messages to pregnant women Just because you cant do what you used to doesnt mean you cant do anything We can all benefit from using our muscles in some way In the second half of my pregnancy I was doing sets of 12 of unweighted Smith machine squats Its the reverse of normal lifting where you exercise get progressively stronger and increase the challenge I lowered the weight did more reps and once I couldnt do a lift anymore I just let it go Just because you cant do what you used to doesnt mean you cant do anything We can all benefit from using our muscles in some way Even with just a few weeks to go squats felt so good to do I did multiple variations sumo hipwidth and sometimes narrow to strengthen all the muscles around my hips I also did a lot of lunges I knew Id benefit from having a strong and flexible lower body both during my birth and in those crucial postpartum recovery weeks In the third trimester I felt the weight pulling as I carried dumbbells so I carried them by my shoulders For this reason I also began relying on the Smith machine It was safer with the weight giving me stability and balance so there was little chance of me falling If you are at home squat into a chair sit up and stand up Dial things back however you need Some Numbers Go Down Others Go Up Yeah about the weight I allowed myself to gain 20 pounds through 30 weeks without freaking out the slightest bit Moms need to have a healthy weight to have a healthy baby weight and the amount that women gain can be widely variable If you were underweight to begin with you actually might gain more Its not unheard of for women to gain 40 or even 50 pounds over the course of a pregnancy and thats OK With those crazy firsttrimester cravings out of the way I put my focus on eating quality food and didnt worry about counting calories precisely I ate lots of protein vegetables and healthy fatssound familiar Supplementwise I kept taking my whole foodbased prenatal and since I avoid storebought dairy I got extra calcium from leafy greens and supplements I also started drinking Rejuvalec a fermented wheatberry drink high in vitamin B which I felt helped with nausea my energy levels and clear skin Sleep Get it When and How You Can Sure working out when youre pregnant is hard But its not nearly as hard as sleeping Getting quality rest was the ultimate challenge Unfortunately sleeping doesnt get any less important as your pregnancy progresses In fact it becomes more precious especially because you know some seriously sleepless nights are right around the corner once that baby is born It got to the point where I sometimes needed a hand getting up and getting out of bed In time even the simple act of lying on my side became difficult because of all that weight I slept on my back a lot but propped upright with pillows Sitting up helped me sleep slightly better If I slept on either hip my muscles would tighten up My recommendation Get pillows and a Snoogle A Snoogle is a pregnancy pillow that helps prop up your legs so you can sleep in the fetal position I hated sleeping on my side until I got one If this doesnt work for you well keep looking until you find what does Finding the Perfect Lineup The day I became pregnant I became part of a clubthe mommy club I heard all the storiesthe good and the bad the danger and the joy I saw that labor and delivery while scary and overwhelming in many ways could also be wonderful I knew I wanted a healthy natural delivery I wanted to avoid medical intervention I wanted a midwife rather than a doctor I had a vision and a plan but also recognized that anything could happen the day of the birth Still I planned ahead to have the right team with me my midwife my doula my partner and my moms best friendshe was there in my late mothers absence I know other women who only wanted their partner there with them Thats their team and its fine too Whats important is that you make full use of yours Its like what do we do at Bodybuildingcom We surround ourselves with likeminded people who share our goals people who have overcome challenges and can help us do the same I took that mentality with my pregnancy and birthing teamwork community support As the day got closer I took great comfort in knowing who would be at my side Fitness can teach you a lot about pregnancy and vice versa Set your own goals then open yourself to others remarkable stories and use that to keep your mindset positive Then fearlessly transform your life About the Author Dustin Lapray Dustin Lapray is a writer journalist and editor living in Boise Idaho View all articles by this author

O O O O O O B O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O B O O O O O O O B O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O


New Years Resolution Sale Bohemian Moonshine Electric Soprano Ukulele 15999 22999 Bohemian Honey Electric Soprano Ukulele 22999 Sale Bohemian Hot Sauce Electric Soprano Ukulele 15999 22999 Sale Bohemian Motor Oil Electric Soprano Ukulele 15999 22999 Sale Bohemian Surf Wax Electric Soprano Ukulele 15999 22999 Sale Bohemian TNT Electric Soprano Ukulele 15999 22999 Outlet These Boho guitars are of limited quantities so order yours NOW May have very minor blemishes May require a setup All sales are final Sale Bohemian Moonshine Electric Guitar 2x Single pickups 17999 24999 Sale Bohemian TNT Electric Guitar 2 x P90 17999 24999 Sale Bohemian Hot Sauce Electric Guitar 2 x P90 17999 24999 Sale Bohemian Ale Electric Guitar 3 x Single Coil 17999 24999 Sale Bohemian Honey Electric Guitar 1 Humbucker 1 Single Coil 17999 24999 Ukulele Feature Boho Motor Oil Uke The key with the Bohemian instrument is the tone power and workmanship with a very professional touch Well done Billy Gibbons ZZ Top Hear for yourself Listen NOW Video Feature Two Roads by Dan Ross of THE NAVIGATION GUILD Hear More As Seen In Hear it from Boho Nation first Reviews 48 rating across all channels SIGNUP Sign up to get the latest on sales sneak peaks and VIP exclusives

O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O


Home Lifestyle Beauty Tips Nariyal Paani Has Amazing Beauty Benefits When Applied On Skin And Hair Heres What It Does Nariyal Paani Has Amazing Beauty Benefits When Applied On Skin And Hair Heres What It Does Tags Beauty Essentials Celeb Beauty Secrets Natural Hair Care Skin Care Tips By Team BollywoodShaadis Last Updated Apr 14 2018 twiter pin google plus Well coconut water is not just a drink to give you a soothing and relaxing feeling on your beach holiday or in the scorching summer heat This healthy and nutritious drink is fast emerging as the popular beverage choice for avid health conscious people around the world Besides the innumerable health benefits of drinking coconut water applying it has an amazing effect on the skin and hair READ It provides you with a glowing and beautiful skin and soft and shiny hair that you have always desired So take a look at a few amazing beauty benefits of this refreshing drink advertisement Secret to a healthy skin Leave aside drinking the mere application of coconut water can make your skin glow instantly It can even act as a natural moisturiser and keep pimples at bay It brings an instant glow to your skin For this wash your face with coconut water every day This will soon give you a glowing smooth and eventoned skin Also a pack of turmeric coconut water and red sandalwood paste will help you get a smooth and flawless complexion advertisement As it is light in consistency it can also be used as a natural moisturiser It helps in reducing the oil and greasiness of the skin It is highly recommended for people with oily skin It can cure your sun tan as well For this apply a pack of multani mitti fullers earth and coconut water daily This natural face pack removes tan and dark spots leaving your skin with a radiant glow To know more about the benefits of multani mitti you must read 8 Most Surprising Benefits Of Multani Mitti Washing your face daily with fresh coconut water can also help you to prevent blackheads acne blemishes and pimples that often take away a good nights sleep If you have a dry and dull skin a splash of coconut water or a gentle dab of it can rehydrate your skin instantly Besides this coconut water is a fantastic hydrating alternative to water Drinking it can cure dehydration thereby keeping your skin soft and supple It is this dehydration in the body which does not allow the excretion of body toxins leading to several skin related ailments For beautiful hair Benefits of coconut on your dull and frizzy hair are umpteen No it is not the coconut oil that is being discussed here It is fresh coconut water that can do wonders to your otherwise lifeless hair advertisement It addresses the issue of hair loss by improving blood circulation in the scalp And it is this proper blood flow which enhances the density of hair and strengthens the hair follicles preventing it from breakage advertisement Massaging hair with coconut water every day can bid adieu to unruly rough and frizzy hair It makes your hair smooth soft and shiny With its powerful hydrating properties coconut water moisturises your hair roots giving them much strength It can also be used as a natural conditioner It comes with antifungal and antibacterial properties which prevents itchy scalp dandruff and other infections that hinder hair growth So what are you waiting for Explore the numerous beauty benefits of coconut water and flaunt your glowing skin and shiny smooth locks AWESOME NEWS Now you can download BollywoodShaadis app and never miss a story Choose your device Android or IOS Apple

O O O O B I O O O O O O O B O B O O O O B I O O O O O O O B O B O O O O O O O O O O O B O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O B O O O O O O O O O B O O O O B O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O B O O O O B O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O B O O O O O O O O O O O O O O O O O O O O B O O O B O O O O O O O B O O O O O O O O O O O O O B O O O B O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O


Los Angeles Chargers News Chargers doubledown on Los Angeles tout 20to40year lease 63 The Chargers are eager to prove that the pen is mightier than the sword By Jason Michaels Oct 21 2018 1135am PDT Kirby LeeUSA TODAY Sports Never doubt that teams have contingency plansthis is a business and a large portion of that business is set on image management Within 24 hours of the internet going bonkers because the NFL was discussing the viability of the Chargers in LA Mike Florio of ProFootballTalk released a sobering article articulating exactly why the team would stay the course The details of the agreement between the Chargers and the Rams are not public but they arent private either The concept first had to be voted on and approved by the NFL and the nitty gritty details were worked out between the teams before the move was finalized in January of 2016 According to Nathan Fenno of the LA Times the details of the agreement have not changed since that date either The Chargers have a 20 year lease at 1 per year plus four 5year options to extend There are rumors that the extensions are 2 ten year terms but thats also unclear Those are the basics we will likely never know the finer details such as whether or not the Rams can breach the contract or decline the extensions We have no idea what the penalties would be for the Chargers changing course The team is heavily invested in this move It would be an absolute disaster if they change their minds They spent a lot of time and money to get out of the contracts that tied them to San Diego and theyve spent a lot of money to try and build a nest in LA News of potential trouble on the horizon is really bad for business so it is no surprise that the Chargers the NFL and any other invested parties are in a rush to quell the idea that the Chargers might not fulfill their 20year commitment Exactly 20 years ago the Chargers made another diastrous commitment Ryan Leaf was selected 2nd over all and awarded a 3125 million contract to play for the San Diego Chargers You can bet that the Chargers ate what they contractually had to but got out in the best terms they could navigate 12976 was Leafs total take Ouch It hurt But thats how contracts go and if the Chargers the Rams or the innerstadium Joes Pizza Shack go out of business there probably isnt a discount for the advertisers who had signed on Getty Images The news of the NFL weighing the Chargers viability wasnt the worst news for LAC It was absolutely devastating news for Stan Kroenke and the Rams because they have the most at stake and have been doing the largest amount of courting in anticipating of a 2020 opening date Both the Chargers and the Rams have made progress bringing partners and money to the table If I was a potential business partner Im going to be real shy about signing any longterm contracts with the stadium because the water is now whether the teams like it or not muddied Expect more news to leak regarding how strong the permit is and how incredibly unshakable the commitment is to the Inglewood stadium and LA It is an absolute business necessity at this point or else the money raised is threatened and the slow flow of construction cash shrinks to a trickle If there were more concrete details as to why the Chargers would not be able to breach the contract those details would be released It would not be a surprise to have both teams tripledown and solidify such an agreement though I cant imagine the Spanos family would want to further obligate themselves without an equal portion of reward Heres what we know The Chargers have not raised as much as they thought In fact right now they are expecting to have raised only 150 million by 2020 Assuming the Rams are actually onschedule theyve likely raised 200 million by this point with a goal of 425475 million by 2020 Those monies are not cash in the bank those are the promised funds over a 3yearorlonger period that the banks require to finance a loan That means that worst case scenario the Chargers andor the Rams would be on the hook for refunding the cash received on any contracts assuming the contracts stipulate such a refundno guarantee That would probably be just 1 3 of money received thusfar Make no mistake the Chargers are very unlikely to change course but to use the idea that written advertising and partnership agreements are the reason for them be chained to a 1 lease would be intentionally misleading If they decided to call it quits on the whole project they might have to pay a contract breach amount and that I have my doubts about because their rent and their involvement in the project amounts to contributing 200 million of NFL stadium loans and return the 1875 of SSL Stadium Seat License sales that the team would otherwise keep It is the Rams that will bear the brunt of the fallout not the Chargers And thats exactly why there isnt likely to be a big change Kroenke gets what he wants because he has all of the leverage in the world Jason Paper beats rock 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B I B O B O O B I O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O B O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O B O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O