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SOLD! Urban Marco’s Listing – The Serrano #405

Posted by admin on June 24, 2013
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Click on the photo to watch a video of this condo!

The Serrano #405
Sold for $380,000

Located in West Seattle

Puget Sound Views & Abundant Outdoor Space

  • 2 bedroom, 2 bathroom
  • 1108 square feet + 1200 square foot view patio!
  • Built in 2003
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  • Master suite with en-suite bathroom, walk-in closet & Sound views
  • New carpet and paint throughout
  • Utility room with in-unit washer and dryer
  • 2 parking spaces in secure garage
  • Building rooftop common deck with city and Sound views & BBQs
  • MLS #506915

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18 Interesting Facts about Israel

Israel officially the State of Israel, is a country located in the Middle East, on the southeastern border of the Mediterranean Sea and the northern border of the Red Sea. The land border of this country touch with  Lebanon to the north, Jordan on the east, the Palestinian territories of the West Bank and Gaza Strip to the east and west respectively, Syria to the northeast, and Egypt to the southwest. Israel cover 20,770–22,072 kilometer square total land area which called Israeli territory. The population of this country ranked this at 96th with 8,862,300 people according to CIA report 2018.

Facts about Israel

1. Israel is a global leader in the creation of new technology. Some of the technologies it has produced are voice mail technology, the first antivirus software, the cell phone etc.

2. According to CIA report, the literacy rate of total population in Israel is 96.8%. Age 15 and over can read and write  96.8%  male 97.8% and female 98.7% (2011).

3. The capita calculation on Israel is the world’s largest country, which is the most commonly eaten fruit and vegetables.

4. Israel is the only country in the world where men and women necessary to get military training.

5. Israel has the world’s second highest per capita of new books.

Map of Israel

6. The dead sea is located in the east of the border with Israel. The water of this is a high salt concentration, therefore, people floating on it and It’s impossible to dive into it.

7. The national bird of Israel’s is hoopoe.

8. Mount of Olives in Jerusalem’s is the world’s oldest regularly used graveyard.

9. Israel is only 9th countries in the world that sent its own satellite into space.

Image source: SpaceNews

10. Israel is divided into four physiographic regions along the Mediterranean coastal plain, the Central Hills, the Jordan Rift Valley and the Negev Desert and also divided into six administrative divisions which is called district.

11. The capita calculation on Israel is the world’s largest country, which is the most commonly eaten fruit and vegetables every year.

12. Main Imports of Israel are raw materials, military equipment, investment goods, rough diamonds, fuels, and grain.

» 25 Amazing Facts about Pakistan

13. Average life expectancy of Israelian is 82.4 years. Life expectancy at birth indicates the number of years a newborn infant would live if prevailing patterns of mortality at the time of its birth were to stay the same throughout its life.

14. Israel capital and largest city is Jerusalem.

Image source: ziuaveche

15. Israel’s national flower is the Cyclamen persicum.

16. The official languages of Israel are Hebrew and Arabic. The Hebrew language was dead and had not been spoken for centuries until the Israelis revived it.

17. Israel is the only Jewish state in the world. The Jewish people have maintained a continuous presence there for well over 3,000 years. Its historical sites testify to Jewish life through the centuries. They say the land of Israel is necessary to Judaism because the land God gave to them.

18. Main Exports of Israel are machinery and equipment, software, cut diamonds, agricultural products, chemicals, and textiles.

sourceWikipediaBuzzfeed, Thefactfile

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More About Real Writers Publishing Co.

Thank you to those of you who asked to know more about how we manage our school publishing company. I’ll do my best to lay it out, bit by bit. When I went back to look, sure I must have a write up somewhere, I was surprised to see how much of  the planning has been mainly on the back of napkins. If you have questions, or you’d like to talk more about it, feel free to email me (

Deciding on a Publishing Capacity

When we first began this project in the fall of 2015, I sat with our interim Librarian to gauge what we thought we could handle. We really didn’t yet know what it would take to go from a submission to a published book. And you won’t either until you decide things like, do you plan to leave invented spelling in the books of your primary writers? I think it’s charming and authentic, and really quite impressive. My initial partner on the project felt strongly that if we were going to put it in the library it needed to be conventionally perfect. Two different approaches require differing time and input.

However, I did want to give our authors a special experience in which they could feel a (small) degree of the work and effort that goes into professional publishing. Real writers don’t often get it just right on their first try. They revise. Reread. Listen to feedback from other readers and writers. Revise. And edit. Writers (or their publishing team) need to think about illustrations, text features, cover design, dedications, and more. I wanted it to feel just weighty enough that writers would feel quite proud of their achievement.

Originally we thought we could publish 15-18 books at a time. For us that could mean roughly 3 books per grade. With some experience under our belts, we’ve cut back to 5-10 in a round. There are two of us shepherding the project. Perhaps, if there was a bigger publishing “staff” we could effectively support more books. By the way, hats off to all the classroom teachers who routinely captain 20+ authors at a time!

Deciding on a Publishing Schedule

Our publishing company has been holding three rounds of publishing per year. We’ve called for submissions in October, January, and May. We originally came to those dates  with questions like:

  • When can we showcase the newly published books to the school and families? (Conference week, our One School One Book Family night)
  • When do the two of us have a full day to commit to the Publishing Workshop? (Though to be fair we each snuck out to fulfil previous commitments to intervention groups, etc. since there was a second adult.)
  • How much lead time do we need to read submissions before the Publishing Workshop? (We generally give ourselves a week…though that’s sometimes tight since some of the books are 40-80 pages long.)
  • Do we want to capitalize on an event in the school calendar to boost participation and excitement? (Next fall we’ll publish shortly after returning from summer break to encourage voluntary summer writing. We might call for submissions shortly after an author visit.)

Each round consists of the Call for submissions, two or three weeks for authors to write or select their project, the selection week, a publishing day, and a week or so of post workshop production, binding, etc. All told, plan to give yourself about 6 weeks.

Call for Books & the Selection Process

Our call for books is a single page flyer. We send one home with the youngest child in each family (our regular Brother/Sister distribution list). We post them all around school in each grade level hallway and high visibility areas like over water fountains. Once or twice we’ve added it to the morning announcements as well. And our principal mentions it in one of her weekly emails to families.

The first year, we asked each teacher to submit three pieces from their class instead of reaching out directly to writers. It engaged most of our teachers, but not all teachers submitted student writing. Some teachers selected the strongest pieces from their class. Others chose to submit pieces from writers to whom it would mean the most. That was an amazing experience. Two of the third grade authors in our very first round told me, “I didn’t think I was a real writer. I didn’t ever really like to write before.” My heart melted right then. THAT was exactly why we were doing this. We chose to move away from teacher submissions partly because we got the impression it was an added burden on teachers, and partly because not all students who wanted to be published were even submitted. This year authors placed their submissions in a box in the library. Though in reflecting, I think I’ll make our next call open to student authors or their teachers who may want to nominate them.

We don’t have a special rubric or selection criteria, exactly. It’s more–holistic might sound like the professional version–a gut thing. Some books jump out of your hands and into your heart. Those are yesses. Some have good bones. The story has a good premise and the author is using some good craft moves that could be refined with some work. Those also go in the yes pile. Some are so unclear that readers would have a difficult time following them. Those need major revision. We take into account how much revision a submission will require before it’s ready to publish. I’ve taken these authors aside to thank, cheerlead, and coach before sending them off to keep writing and revising. Last year I even started a biweekly writer’s group over lunch for five of our young novelists whose books were so long (one as long as 80 pages) that revisions (heck-editing alone) would take more than a single day. The girls loved the lunches and were perfectly happy to publish later in the year.

The Publishing Workshop

You’ll surely put your own spin on a publishing workshop based on your expertise, passions, and facilities. We gather our authors together and pair them up to read each others books and provide some writer to writer feedback. We confer into some of these conversations and with individual authors as well sharing what we noted as we were reading their draft. Each author develops a revision plan. Some of these are quote brief because they’d done it before submitting, but some are meaty. At some point in the day we introduce the idea of the special pages or features of a published book. I once prepared a lovely presentation with models from a gorgeous picture book, but of course the day I was going to use it some emergency cropped up and I wasn’t able to be there for the beginning of the workshop. In reality, we roll this out to each writer as they finish their revisions and edits. We take a picture of each author for their About the Author page. Sometimes authors write their own. Other times they interview one another and write it for a fellow author. Once we had a 5th grader who was our Editor in charge of About the Author pages. This time some of our returning authors decided they wanted their back cover to have blurbs from other published authors. So they coordinated it amongst themselves. In the morning there’s a working snack. We have lunch together in the library. Authors leave in a staggered wave depending on when they finish.

The time with our writers is tremendous and energizing. It’s the post-production punch list that can feel daunting. Once our writers have done their part and their books’ pages are printed, our work begins. We produce a copy for the library shelves, another for the author to take home, and a spare set of pages for the “vault” (a safe shelf in the back office of the library) in case the library copy is damaged. We laminate the pages to protect them. Trimming all the pages might be the biggest time sink. I’ve been known to sit in my car outside a hockey rink trimming pages before a game or during a practice. For the very lengthy books we only laminate the front and back covers. For most books the ABout the Author becomes the outward facing back cover. For those books who wanted blurbs, we made the About the Author the inner facing back cover and laminated the two together back to back. We use the binding machine to add the plastic spines to each book. Originally we were publishing as 8.5’x11″ but this time we shifted to a paperback size. Our novelists were thrilled. It did require some additional formatting puzzles, but we had a good team to work through them. ANy day now we’ll finish producing the books. Our library aide will add them to Destiny and assign them a barcode. They’ll find their new homes on our very own PES Author Shelves.

I’d be thrilled to know that more schools were publishing their authors for wider audiences. If you decide to ‘franchise’ the Real Writers Publishing Company, I wish you all the best!

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Hunter Knitted Scarf

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Warlock Knitted Scarf

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Warm and heavy cotton knit scarf with hood based on the look and design of Destiny’s Warlock character class.

Knitted hooded scarf based on the look and design of Destiny’s Warlock character class. The cotton-mix knit-fabric is warm, comfortable and smooth to the touch. The Warlock's class insignia is embroidered on a twill patch.

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  • 53% Cotton, 47% Polyester
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Risotto with roasted squash and Gorgonzola

Risotto with roasted squash and Gorgonzola

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A collection of nerdy interviews asking people from all walks of life what they use to get the job done.

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Paige Icardi

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Who are you, and what do you do?

Hi! My name is Paige Icardi. What I do currently is drastically different than what I've been doing for the past 5 years.

Previously I was extremely immersed in the food industry via Bi-Rite Market in San Francisco. It's a wonderful specialty grocery store that prides itself in curating the most high-quality, thoughtful and amazing tasting food, whether it's the produce, meat or unique pantry goods.

My start there was originally as a cashier and turned into one of those situations where I moved on up for the next two years, eventually to a store manager and then maintained that position for three more years. I've always loved food and cooking - something that I still was heavily involved in even as a store manager - but still never saw myself in a management role.

It took me two years of stress and one year of being extremely ill to finally have the sense to quit.

That leads to me what I currently do. While I continue my recovery, I've been practicing a lot of yoga, which has done a great deal for helping me with pain management. It has been such an integral part of my life now, so much so that I also wanted to quit so I could study yoga more and eventually teach it too.

Since I'm technically unemployed, I've also been keeping myself busy and making some money cooking for a family that shops at the market. For her and her family I cook a handful of meals and recipes that fit their diets with only ingredients from Bi-Rite, which makes me happy that I still have some sort of tie to the store. It's been a really wonderful way to keep busy doing something I'm very passionate about, and to make a little extra money on the side.

What hardware do you use?

Currently my hardware consists of my yoga mat, some props and cozy clothes. I absolutely love the yoga brand, Alo Yoga, which is where my mat is from, along with lots of my comfy leggings. I live on their mat, and am currently typing this atop it.

I also get a lot of help from my MacBook Air and iPhone 8. Despite my age and generation, I'm not the most technologically savvy and like to keep it simple.

And what software?

I actually use a fantastic app/website to take yoga classes when I'm not practicing alone called Alo Moves, formally known as CodyApp. It's way more affordable than going to yoga classes in San Francisco, and I absolutely love the variety of amazing teachers and types of yoga it has to offer.

What would be your dream setup?

My dream set up consists of having my own space for me to practice. All I want in a space is peace and quiet, plenty of room/wall space - and hardwood floors! Right now I'm currently in a living room in a 1 bedroom apartment and, while my husband and I are luckier than most to have a roomier apartment, it's still cramped and we would benefit from a little more space. We have been discussing for quite some time now the idea of buying a house, potentially in the Pacific Northwest, so the dream setup will hopefully become a reality sooner than later.


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The Shield

The age of Faboocrats and Twittertarians

The age of Faboocrats and Twittertarians

Sarah Rogers, Features Editor

March 12, 2019

Lauren Wojcuich said Americans are “ridiculously embarrassed to be wrong.” The senior communication studies major said American politics have become a hard divide between Republicans and Democrats. “Instead of thinking about each issue and developing an opinion on it they think, ‘okay what do t...

Local Planned Parenthood rallies offer differing views

Riley Guerzini, News Editor

February 15, 2017

Weinbach Avenue is all that separated the pro and anti-Planned Parenthood rallies. Two separate rallies were held outside of the Planned Parenthood office in Evansville on Saturday morning The anti-Planned Parenthood rally was part of a nationwide protest organized by over 60 pro-life groups. The pro-Pl...

Make change not memes

Osman Bien Aime, Staff Writer

January 31, 2017

This past month has been the wildest for politics since, well, last month. But if you have any grievances about our nation, you have to recognize that the time for passiveness is over. What good is sharing a meme or making a passive-aggressive tweet about the presidency or the recent controver...

Chivalry: Not Dead, Just Misunderstood

Bailey Meenach, Staff Writer

January 17, 2017

I was scrolling through my Facebook page when I saw a post that made me completely lose hope in society. There was a picture of a man holding a box of Little Caesars pizza and roses while riding the subway. Criticizing comments filled the bottom of the post. They questioned why he would even try ...

Social media: a double-edged sword

Brandon Cole, Staff Writer

September 1, 2016

Social media is a tool. If one is able to continuously evolve in the mechanics, accomplishments are limitless. The problem is, too many people use social media to expose their Achilles heal.

Uncle Gaddis’ Guide to Social Media

Gavin Gaddis

August 23, 2015

Gather ‘round you bright-eyed freshmen and lend me an ear. I know you’ve just experienced an avalanche of information from college officials, roommates and well-meaning people who think unsolicited advice is always wanted, but stick with me here. If they’re the well-meaning parents trying to ...

University of Southern Indiana's student publication


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Car Insurance Babies At 17 Months

For those under age 18, a six-month waiting period and at least 65 hours behind. guardian, or spouse over 17 years of age accompanies you in the vehicle.

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Home / World / US exports to China go out of business war

US exports to China go out of business war

US. Exports to China fell sharply last month when the Trump administration and Beijing did not seem closer to reaching an agreement to end a month-long trade war that affected goods by billions of dollars.

On Friday, the Associated Press reported that Chinese imports from the US declined 31.4 percent from the same time last year, while the US trade surplus with the US increased by 3 percent. US imports from China fell at a much lower rate – just 7.8 percent compared to last year.

Experts are still pessimistic, according to the news service, convinced that Trump's talks with China could break down again and extend the trade conflict for months.

"Our basic case is that trade negotiations will break down for too long," says economist Julian Evans-Pritchard, according to the AP.

On a tweet Thursday, the president beat China's lack of imports from the United States, accusing Beijing of returning to promises to reduce China's trade surplus with the United States by buying more US goods.

"Mexico is doing well on the border, but China is releasing us by not buying agricultural products from our big farmers as they said they would. Hopefully they will soon start!" He tweeted.

China's government has been working to stop US exports recently, especially areas aimed at harming the president's relationship with his base as in the Midwest. China stopped importing American soybeans in May and in April, imports of American grains as sorghum were stuck.

Trump denied that the US was in a trade war with China in April, even though the administration has since moved to raise tariffs on Chinese imports while Beijing responded similarly.

"We are not in a trade war with China, that war was lost many years ago by the stupid or incompetent people who represented the United States. We can't let it continue! "Trump tweeted in early April.

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It is all Connected!

I have worked in Banking, Owned a child care, had my curriculum published, and now I am working with higher education. What I find most interesting is how much business could learn from education and how much education could learn from business. It reminds me of how we teach children in school. That each topic is separate from the other. “Put away your math we are now going to study science.” Yet everything is interdependent on the other. Every math teacher I know can read and write. All science instructors know history facts. Thus business and education should learn from each other because each has strategies that can help the other to succeed.

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Lena Water Dispenser

Water and food feeders allow you to leave your pet at home without worrying whether your pet will have water or food. Suitable for dogs and cats. Easy to use and easy to clean

Product Code: LWD
Volume: 3000ml
Dimensions: 21,7 x 17,5 x 21,2 cm
Barcode: 6953182708681


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This Workout And Diet Programme Will Help Women Gain LEAN, TONED CURVES

Diet & Nutrition General Guidelines:

Both men and women’s metabolisms are very similar, but women burn a greater ratio of fat to carbs. The only thing that will need adjusting is the total caloric intake. Women need fewer calories than men, this is due to men having more muscle mass and less fat than women. The amount of protein, carbs and fat will be balanced by the amount of calories eaten. If you are trying to gain lean muscle, you will need to eat adequate protein and essential fatty acids.

The biggest factor in a diet is calories. Too many calories will lead to weight gain. Too lesser calories will not gain lean muscle. Setting a target calorie intake is vital to losing fat and gaining muscle.

Female Hormones And Lifting:

Testosterone is responsible for the increases in muscle mass. Women’s testosterone levels are significantly lower than men’s testosterone levels. Testosterone levels in men are between 200-1200 ng/dl, women are between 15-70 ng/dl. With this information we can show that lifting heavy weights will not make you bulky or manly as women do not have the hormonal support to gain muscle mass like men.

If you want to gain muscle and improve your shape and curves, then you need to lift heavy. Instead of doing continuous reps with light weights, you need to add some weight. Performing high rep sets (15-20 reps) does have benefits, but it does not target muscle mass.

Macro-nutrient Manipulation:

While your total caloric intake is important, the ratio of protein to carbs to fat will determine whether the weight you gain or lose is muscle or fat. A diet containing 80% of calories from carbs, 10% from protein and 10% from fat, will differ the results from a diet containing 40% of calories from carbs, 40% from protein and 20% from fat.

Keep Hydrated:

Try to drink at least eight glasses of water a day. Benefits from drinking water are optimal hydration as well as feeling full without added food intake. Sometimes thirst can be mistaken for hunger, so staying hydrated can prevent overeating.

Quality Control:

Choose fresh, wholesome foods. Packaged foods contain added preservatives, especially sodium and saturated fats plus they often have high amounts of sugars.

Insulin is the storage hormone. When insulin is secreted, fat burning is stopped. You can control insulin secretion by choosing low GI carbs, this can decrease fat gain and increase fat loss. Stable insulin levels also improves energy levels and moods.

To gain lean muscle you need to consume enough protein to sustain new muscle proteins. You may not be used to eating a larger amount of protein, but once you get into the habit you will enjoy how full and satisfied you feel.

Essential Fats:

Essential fatty acids (EFAs) are vital to the functioning of your body. EFAs are needed by the body and are part of a healthy diet. Eating fats does not mean you will gain fat. EFAs support the fat burning process and help maintain a lean body.

Exercises That Add Curves

The most common thing you do in the gym is cardio, or lift weights that are 5 pound dumbbells and do continuous reps. Women need to lift heavy, more challenging weights in order to gain muscle. Machines do provide sufficient muscle stimulation but nothing can benefit more than free-weight or compound exercises.

Deadlifts are a full body exercise, they stimulate just about every muscle in the body. Deadlifts target the:

  • Legs.
  • Back.
  • Traps.
  • Abs.
  • Obliques.

Deadlifts are essential for achieveing a fully developed body.

SEE ALSO: View These 6 Exercise Moves Every Woman Needs to Do

Squats are effective exercises for overall leg development and glute shaping. Free weight barbell squats are a compound exercise that targets the:

  • Entire upper leg.
  • Quadriceps.
  • Hamstrings.
  • Glutes.

Like the deadlift, if you don’t squat you are missing out on toned legs and shapely glutes.

READ: Build A Perfect Booty With These Squat And Lunge Variations

Lunges are great for targeting the:

  • Glutes.
  • Hamstrings.
  • Quadriceps.

Lunges will help tighten and shape your legs and glutes.

Pull-ups target the:

  • Back.
  • Biceps.
  • Forearms.
  • Abs.

Most gyms have an assisted pull-up machine or bands, so if you struggle to pull your own bodyweight, these are perfect to assist you and help you to shape your upper half.

DON’T MISS: Get A Hot Physique With These Awesome Dumbbell Exercises

Dips target the:

  • Chest.
  • Shoulders.
  • Triceps.

Dips are great for overall upper body development.
The majority of gyms have an assisted dip machine, this machine will assist you to lift your own bodyweight.

The 12-Week Workout Programme:

Most women begin working out with a goal are to tone up and gain curves, following this programme will help you achieve this! You are now going to decrease the number of reps you complete and increase the weight lifted as you progress. The number of sets stays the same, but the rep range changes per exercise.

Weeks 1-4:

During weeks 1-4, you will lift between 8-12 reps. Aim to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then reduce the weight. If you find 12 reps easy, increase the weight.

Weeks 5-8:

Weeks 5-8, you will lift in the 6-8 rep range. You want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, decrease your weight. If you complete more than 8 reps, decrease weight.

Weeks 9-12:

During weeks 9-12, you will be lifting 4-6 reps. Complete at least 4 reps but no more than 6 reps for each set. If you cannot complete 4 reps, decrease your weight. If you complete more than 6 reps, increase the weight.

It is important to maintain strict form with all movements. This means stabilising your body and contracting your abs so you can hold your posture correctly. By contracting your abs you do not rock or swing the weight, you stabilise your body and prevent momentum. This will also help tone your abs and save your lower back from injury.

Warm-Up Correctly:

You should perform 1-3 warm-up sets before choosing your desired muscle group workouts. For instance, if you are training legs, then start by doing some bodyweight stretches and light weight machine reps.

SEE ALSO: CARDIO VS WEIGHTS! What’s best for you and your healthy fat loss?

Rest Between Sets:

60-120 seconds of rest periods are suitable between sets. This time allows your body to recover, but is not so long that you lose your workout. Remember, the aim is to complete your workout in 30-45 minutes.

Missed A Workout?:

Simply work your schedule so you get back on track. You have three days off of workouts per week. If you miss Wednesday workout then try to do it on Thursday, then go back to your normal schedule.

Stored Triglycerides:

Fat is mainly stored in muscle (intramuscular triglycerides) and in adipose tissue (body fat). Adipose tissue is the body’s main fat storage and where we most want to lose. Adipose tissue is divided into individual cells called adipocytes. These hold stored triglyceride droplets, which act as a source of energy for the body. They make up 95% of adipocytes’ volume. In order for this potential energy to be used and to lose body fat, it has to be mobilised through lipolysis, which is the breakdown of triglycerides.

Transport of Free Fatty Acid:

Low blood flow can assist the accumulation of free fatty acid (FFA) within adipose tissue, this resulting in less available FFA to be oxidised and a chance of FFA to turn back into triglycerides. Stubborn fat areas have poor blood flow. So in order to get rid of stubborn fat we have to increase blood flow. Increasing blood flow throughout the body with exercise will assist in losing weight by transporting FFA to where it can be burned.

FFA Oxidation:

When FFA reaches muscle tissue, it is transported into a muscle cell. Once in the cell, the FFAs can rebind with glycerol to form triglycerides. This can stored in the muscle or bind with intramuscular proteins and be used for energy production.

Stubborn Fat Cardio Protocol:

NE/E activate the receptors that stimulate fat breakdown. NE/E secretion increases with exercise intensity. As cardio duration increases fat utilisation increases, meanwhile carbohydrate utilisation decreases. Buy performing high-intensity cardio for a long duration of time it will maximise fat burning but, it is difficult to maintain for that long duration.

High Intensity Interval Training or HIIT is training where you can alternate between high-intensity and low-intensity exercises. For example:

  • 15 seconds at full capacity, followed by 45 seconds of low-intensity cardio.
  • Repeat 10-15 times.
  • 15-30 minutes of low-intensity cardio.

This could be performed on the treadmill, bike, field, etc. We recommend doing the Stubborn Fat Cardio Protocol separate from weight training. So first thing in the morning if you are training in the evening, or perform on rest days. Perform the Stubborn Fat Cardio Protocol 2-4 times per week.

The Stubborn Fat Supplement Stack:

To lose the last bit of stubborn fat, you will need to diet and train more intensely. If this doesn’t work then we need to add specific dietary supplements that target fat loss. We will cover supplements that will help increase fat loss in stubborn areas.

READ: Cut Down That Stubborn Excess Fat With The 8 Hour Diet Plan

Adrenaline is commonly used to refer to the body’s excitatory catecholamines, Epinephrine (E) and Norepinephrine (NE), which are regulators of lipolysis (fat breakdown). NE and E acts on receptors called adrenergic receptors of which there are alpha (1 & 2) and beta (1, 2, & 3) sub types. Activation of the alpha1 and beta-receptors is lipolytic (causes fat breakdown) while activation of the alpha2 receptor is anti-lipolytic (blunts fat breakdown). Stubborn fat areas have a high density of alpha2 receptors, this makes it harder for fat breakdown to occur in that area. This means you have a large amount of alpha2 receptors in your thighs and glutes.

B Vitamins:

  • Vitamin B6 (Pyridoxine HCl): 50mg
  • Vitamin B5 (Pantothenic Acid): 25mg
  • Vitamin B12 (Methylcobalamin): 100mcg

Cayenne Pepper:

Cayenne peppers is used for stimulating circulation, aiding digestion and relieving pain. Cayenne increases thermogenesis by dilating blood vessels and increasing blood circulation. Increasing blood flow promotes more fatty acids to deliver to tissues where they can be burnt.

Caffeine USP:

Caffeine, is found in natural sources such as coffee beans, tea leaves, cocoa beans and other plants. Caffeine is a Central Nervous System (CNS) stimulant assisting to delay fatigue and improve cognitive performance. There are more fatty acids available for oxidation after caffeine consumption. This increases the release of fat so it can be burned, leading to fat loss.

Vinpocetine increases circulation and blood flow to the brain. Vinpocetine’s ability to increase blood flow aids in the transportation of fatty acids to tissues where they can be burned.

Yohimbine HCL:

Yohimbine is an alpha2 receptor antagonist. Yohimbine increases fat loss by increasing the amount of lipid mobilisation plus oxidation, and blood flow to adipose tissue due to alpha2 antagonism. This addresses two of the fat burning principles: alpha2 receptor action and blood flow.

Fuel your muscles whilst you train to encourage lean muscle growth and energy with enhanced recovery.

If you have low energy and fatigue to lift during each workout then you will not gain. Without proper workout nutrition you will not grow and progress. Buy using BCAA and creatine, you can increase your energy and performance, delay fatigue and decrease protein breakdown.

BCAA is a must for workout nutrition. The metabolic roles of the BCAA include:

  • Substrate for energy production.
  • Substrate for protein synthesis.
  • Precursor for the formation of other amino acids.
  • Primarily Alanine and Glutamine.
  • Metabolic signals (Primarily Leucine).
  • Stimulates protein synthesis through insulin secretion/activation of the PI3K pathway.
  • Stimulates protein synthesis through activation of mTOR.
  • Stimulates leptin expression in adipocytes through activation of mTOR.

Both BCAA and Glutamine oxidation is increased during exercise. In order to meet demand for BCAA and Glutamine, the body will break down muscle protein. Weight training will increase protein synthesis. To gain muscle mass, protein turnover must be positive. An increase in protein synthesis can lead to an increase in muscle mass. Increasing protein breakdown during training, will decrease the session’s overall anabolic effect and limit muscle growth.

Protein Facts:

Protein is made up of amino acids, certain amino acids are essential, this means the body cannot create them and they must be obtained through your diet. When you workout, muscle tissue is broken down. To repair that muscle tissue and gain lean mass, plus becoming stronger, you must provide the body with protein, supplying amino acids needed for recovery. If you do not obtain enough protein in your diet, your body will not have enough amino acids to train properly and recover.

  • Individuals engaged in regular exercise training require more dietary protein than sedentary individuals.
  • Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals are safe, also it can improve the training adaptations to exercise training.
  • Different types and quality of protein can affect amino acid bio availability following protein supplementation.
  • Appropriately timed protein intake is an important component of an overall exercise training programme, essential for recovery, immune function, and the growth and maintenance of lean body mass.

Active women would benefit from consuming 2 grams/kg of bodyweight, which is about 1 gram/lb of bodyweight. For a 150 lb woman, this means that she needs 150 grams of protein per day. Your protein should be spaced out through the day. If you eat five meals a day, this would be 30 grams of protein per meal.

  • Meal 1: 1 Cup Egg Whites.
  • Meal 2: 1.5 Scoops Whey Protein.
  • Meal 3: 4 oz. Chicken
  • Meal 4 (Post-Workout): 1.5 Scoops PGN Whey Sensible/Whey Protein
  • Meal 5: 4 oz. Fish (i.e. Tilapia or Salmon)

***Note each of the above protein amounts are about 30 grams of protein.

Good Protein Sources:

  • Eggs and Eggs Whites.
  • Chicken.
  • Turkey.
  • Lean Beef.
  • Fish (tuna, tilapia, salmon, mahi mahi, halibut).
  • Protein Powders.
  • Tofu.

There is no reason why you cannot hit your protein needs. With quality, low carb and fat protein powders and whole protein, you are adding importance to your diet. Women need the same amount of protein as men, as everything is measured to body weight. It is recommended that active women eat about 1 gram of protein per pound of bodyweight.

To make things easy for you we have created sample workout and supplement schedules.

Schedule #1

  • Monday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Tuesday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Wednesday: OFF
  • Thursday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Friday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Saturday: OFF
  • Sunday: OFF

Daily Schedule (Mon, Tues, Thurs, Fri)

  • Stubborn Fat Cardio(6:30 AM): Sip on 2-4 Scoops of BCAA during your cardio
  • Meal 1 (7 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops Whey Protein
  • Meal 3 (3 PM): 4 oz. Chicken
  • Weight Training (5 PM): Sip on BCAA during your workout
  • Meal 4 (6 PM): 1.5 Scoops Whey Protein
  • Meal 5 (9 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

Schedule #2

  • Monday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Tuesday: OFF
  • Wednesday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Thursday: OFF
  • Friday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Saturday: Stubborn Fat Cardio (AM), Weight Training (PM)
  • Sunday: OFF

Daily Schedule (Mon, Wed, Fri, Saturday)

  • Stubborn Fat Cardio(6:30 AM): Sip on BCAA during your cardio
  • Meal 1 (7 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops Whey Protein
  • Meal 3 (3 PM): 4 oz. Chicken
  • Weight Training (5 PM): Sip on BCAA during your workout
  • Meal 4 (6 PM): 1.5 Scoops Whey Protein
  • Meal 5 (9 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

Schedule #3

  • Monday: Weight Training
  • Tuesday: Weight Training
  • Wednesday: Stubborn Fat Cardio
  • Thursday: Weight Training
  • Friday: Weight Training
  • Saturday: Stubborn Fat Cardio
  • Sunday: OFF

Daily Schedule (Mon, Tues, Thurs, Fri)

  • Weight Training (6:30 AM): Sip on BCAA during your workout

(Wed, Sat)

  • Stubborn Fat Cardio(6:30 AM): Sip on BCAA during your cardio

(All Days)

  • Meal 1 (8 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops Whey Protein
  • Meal 3 (2 PM): 4 oz. Chicken
  • Meal 4 (5 PM): 1.5 Scoops Whey Protein
  • Meal 5 (8 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

Schedule #4

  • Monday: Weight Training
  • Tuesday: Stubborn Fat Cardio
  • Wednesday: Weight Training
  • Thursday: Stubborn Fat Cardio
  • Friday: Weight Training
  • Saturday: Weight Training
  • Sunday: OFF

Daily Schedule (Mon, Wed, Fri, Sat)

  • Weight Training (6:30 AM): Sip on BCAA

(Tues, Thurs)

  • Stubborn Fat Cardio(6:30 AM): Sip on BCAA during your cardio

(All Days)

  • Meal 1 (8 AM): 1 Cup Egg Whites
  • Meal 2 (11 AM): 1.5 Scoops Whey Protein
  • Mid-Afternoon Supplements (12 PM): BCAA
  • Meal 3 (2 PM): 4 oz. Chicken
  • Meal 4 (5 PM): 1.5 Scoops Whey Protein
  • Meal 5 (8 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

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• 100% Polyester Pique • Covered 3 button Placket • Tonal printed graphic on shoulder panels • Laser perforated ventilation on upper back • High density print adidas logo • High density print brand markers on sleeve

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Monthly Archives: March 2012

Doing what matters

A recent Advertising Age article apparently raised a ruckus because it had the audacity to state that a vast majority of marketers set their budgets based on historical spending and gut instinct and not ROI. Is this really shocking? Not to me. While there is … Continue reading

Posted in management, Marketing, marketing performance management | Tagged , , , , | Leave a comment

Is your price too low?

Pricing strategies are a challenge … especially in today’s hyper-competitive and transparent marketplace. Using price to induce trial is a subset of an overall pricing strategy. Many people believe that you can make an “offer they can’t refuse” to induce … Continue reading

Posted in Advertising, Pricing | Tagged , , , , , , | Leave a comment

One if by land, two if by sea … risk and instability

We love it when Boston Consulting Group agrees with us. For over ten years we have told anyone who would listen that today’s market was no longer a stable reference from which to deduce product/market strategy, and that frenetic change was making it … Continue reading

Posted in competitive advantage, management, process management | Tagged , , , , , , | Leave a comment

It’s about process

Found this quote in the Harvard Business Review, November 2011, from Michael Gammage, VP of Product Marketing at Nimbus Partners: “Far too many organizations can’t do joined-up thinking across the enterprise. I see only one universal language that can facilitate this … Continue reading

Posted in process management | Tagged , , | Leave a comment


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The Promenade

Boutique Hotels
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The Promenade

At a Glance

•    A boutique hotel in the heart of Pondicherry offering unmatched hospitality and colonial ambiance
•    Situated 170 km away from Chennai, near the beach and central shopping area
•    Majestic views of Arabian Sea and sunset and sunrise from the rooms with large bay windows
•    Hotel offers luxury accommodation in the form spacious and elegant room with air-conditioning and exquisite interiors
•    White marble swimming pool, multi-cuisine restaurant, outdoor dining, well-stocked bar, beach ambiance
  • Descriptions
  • Facilities
  • Distances
Experience a sea side holiday in blissful surroundings of The Promenade, a boutique hotel in Pondicherry offering unmatched hospitality and colonial ambiance. Situated 170 km away from Chennai near the golden sandy beach of Arabian Sea, the hotel serves as an excellent beach vacation where you can  inhale fresh sea breeze and enjoy the beautiful landscape of the area by sitting at the porch overlooking the sea. Once the French colony, Pondicherry has evolved into a popular tourist destination over the years for overseas and domestic tourists who come her to experience the old world charm of the colonial era. While vacationing at The Promenade, you forget the worldly worries and simply soak yourself in luxury during the stay which promises to offer a memorable experience to cherish for years to come. The hotel has a wellness Spa to rejuvenate your body with therapeutic massages and a marble swimming pool where you can unwind yourself by taking a cool dip and sip your favorite wine lying on the sun lounger. The well stocked Bar at The Promenade overlooking the pool serves a fine selection of international wines and cocktails to brighten up your evening and gets you in a romantic mood as you listen to the contemporary music while relaxing in the exotic leather lounge. Hotel offers some of the best fine dining options on the charming rooftop restaurant overlooking the majestic Bay of Bengal and serves mouth watering barbecue and grill menu for dinner.
•    Well appointed rooms with en-suite bathrooms
•    Marble swimming pool
•    Multi-cuisine restaurant
•    Outdoor dining
•    Well stocked Bar
•    Round the clock security
•    Doctor on call
Chennai: 170 km

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Are two really better than one?

Researchers are testing to see if two different vaccine candidates can together induce improved immune responses against HIV

We all use things every day even though we have little appreciation of how they work. Cars, cell phones, and computers come to mind. But usually someone somewhere knows exactly how they function. This isn't the case with many of the vaccines that are routinely administered to children and adults throughout the world. For many of these licensed vaccines scientists don't know exactly how they work.

This is also true for AIDS vaccine candidates that are in various stages of clinical testing. Researchers are yet to find a candidate that protects people from HIV infection, although many different approaches are currently being explored. Some candidates in clinical trials use HIV proteins, viral vectors (see VAX September 2004 Primer on Understanding Viral Vectors), or DNA to deliver fragments of HIV to the immune system with the intention of inducing an immune response against the virus. Each of these induces an immune response to some extent but to improve upon these responses researchers are now testing different approaches in combination—a strategy known as prime-boost—to see if delivering different candidates in sequence can augment immune responses against HIV.

Although researchers don't know exactly how the prime-boost strategy works, the rationale for it is simple. The first administration (the prime) generates a collection of immune cells that recognize HIV, and these cells then allow for a quicker and stronger immune response to the second vaccination (the boost). And this prime-boost approach seems to work. "Essentially, most vaccination strategies are primes and boosts," says Larry Corey who leads the HIV Vaccine Trials Network (HVTN) in Seattle. However, usually the same exact vaccine is given multiple times, as is common practice with vaccines against chickenpox and measles.

But using different vaccines for the prime and boost is now the regimen of choice for many AIDS vaccine candidates that are in clinical trials. The hope is that the combination will lead to increased immunogenicity (see Primer) and could also result in a broader immune response because each vaccine component might stimulate a different type of immune cell. Hildegund Ertl of the Wistar Institute, a research institution in Philadelphia, thinks a successful AIDS vaccine is likely going to consist of two different candidates administered in a prime-boost regimen. "That's where I'd put my money right now," she says.

Trial and error

Many of the prime-boost regimens now undergoing evaluation combine a DNA-based vaccine with a viral vector such as adenovirus or modified vaccinia Ankara (MVA) to deliver fragments of HIV to the immune system. Several different combinations have been tested and still more are planned—about half of the 30 or so ongoing AIDS vaccine trials use such combinations. Even so, there is surprisingly little known about how prime-boost works or the reason that some combinations work better than others. Finding the right combination often comes down to trial and error.

One of the first questions researchers tackled was which candidate to use as the prime and which for the boost. This was primarily determined by experimentation, says Tomas Hanke of the University of Oxford, UK, who did some of the earliest work with DNA and MVA-based vaccine candidates. "We wanted to try their combinations, first without really thinking why we should use this one first as opposed to the other," he says.

Deciding which vectors to use for prime and boost still involves a lot of guesswork. Peggy Johnston of the Division of AIDS at the National Institute of Allergy and Infectious Diseases (NIAID) refers to this approach as "thoughtful empiricism." "Try it and see what happens, but there is some thought behind it," she says.

Lost in translation

There are data that show prime-boost regimens work in animal models, but this doesn't guarantee that they will also work in humans. Some of the first DNA/MVA regimens, for example, worked well in mice and monkeys but not so well in humans. Clinical trials with some of the early DNA/MVA prime-boost combinations developed by Hanke and Andrew McMichael, also of Oxford, showed that few of the volunteers had substantial immune responses to HIV.

David Ho of the Aaron Diamond AIDS Research Center in New York is currently testing a different DNA/MVA prime-boost regimen in clinical trials. In pre-clinical studies in mice and rabbits the combination works about 10 times better than when either candidate is administered by itself, and Phase I trials have already shown that each individual component is both safe and immunogenic. Ho will soon test this DNA/MVA combination in Phase II trials and is optimistic.

Other groups are working on prime-boost regimens that combine different viral vectors, rather than using DNA-based candidates. Dan Barouch at Harvard University is testing different combinations of adenovirus-based candidates in non-human primates. He has found that certain combinations of different strains or serotypes of adenovirus are much more immunogenic than others. Researchers at the Vaccine Research Center (VRC), part of NIAID, are now testing a prime-boost regimen with two different adenovirus candidates—adenovirus serotype 5 (Ad5) and Ad35—in a Phase I trial (see VAX June 2007 Global News).

Early results

Although most of the evidence supporting use of a prime-boost administration of two different vaccine candidates comes from pre-clinical studies, some regimens have already proven safe in humans and appear to be immunogenic in Phase I trials. Giuseppe Pantaleo of the University Hospital in Lausanne, Switzerland, is one of the coordinators of a Phase I trial in Europe that uses a combination of a DNA-based candidate and a poxvirus-vector candidate known as NYVAC. This combination induced much better immune responses than when the poxvirus candidate was used alone. A Phase II trial with these candidates has already started enrolling volunteers.

Another regimen that appears promising uses DNA as a prime and Ad5 as a boost. According to Corey, results from Phase II studies with the DNA/Ad5 vaccine candidates developed at the VRC suggest that more than 70% of the recipients develop immune responses to HIV. The regimen will soon be tested in a Phase IIb test-of-concept trial called PAVE 100 (see VAX September 2005 Primer on Understanding Test of Concept Trials). This trial will take place at multiple trial sites affiliated with HVTN, the United States Military HIV Research Program (USMHRP), and IAVI.

These preliminary clinical trial results are encouraging, but not everyone has observed that prime-boost combinations with different candidates work better in humans than using the same vaccine repeatedly. "We haven't found anything that shows that prime-boost adds a synergistic effect in people, and we have tested probably more things than anybody else," says John Shiver of Merck. The company is currently conducting two Phase IIb trials in North and South America, the Caribbean, Australia, and South Africa that use repeated injections of their Ad5 vaccine candidate.

Mysterious mechanism

Given that, in many cases, prime-boost appears to induce stronger immune responses, the question remains how. "Exactly why it's better, I don't think anybody knows," says Rockefeller University's Sarah Schlesinger, who collaborates with Ho. Part of the mystery may be because it's difficult to directly measure the effect of the prime, she suggests.

Pantaleo thinks the enhanced immune responses occur because each candidate does something very different—perhaps targeting different types of immune cells. And there is some evidence suggesting that using two different candidates in a prime-boost strategy does induce more varied types of cellular responses to HIV than using the same vaccine more than once.

For many of these prime-boost combinations it is very difficult to know the precise mechanism of how they induce an improved immune response, especially since researchers know very little about why the individual components are immunogenic. "We don't know a lot about the mechanism of how DNA is immunogenic," says Gary Nabel, director of the VRC.

Apples and oranges

Another challenge facing researchers is that it is difficult to understand which combinations of vaccine candidates work better than others because comparing the results from different studies isn't straightforward. Research groups often use slightly different viral vectors or different fragments of HIV (antigens) within the viral vector or DNA-based candidate. This makes the comparison between trials that appear to be using similar candidates more complicated. "I think there is a false assumption that a DNA is a DNA and an MVA is an MVA," Johnston says. "That's just not true."

These slight variations could, in part, account for the widely-disparate results from studies that use similar prime-boost combinations of vaccine candidates. For this reason Nabel and others are promoting use of a standardized genetic insert containing the same fragments of HIV, which can be included in different DNA or viral vectors. This could help eliminate one of the variables between related vaccine candidates and help researchers decipher exactly which prime-boost combination is the most effective. Nabel says the HVTN just started a series of trials using different viral vectors that are all carrying this standardized genetic insert.

Another concern is that if a prime-boost combination of two different vaccine candidates is found to be superior, administering it will likely be more complicated and costlier than if it were just a single component. There is currently no licensed vaccine against any other disease that consists of two different vaccine components. "Ideally you would have a single product," says Schlesinger. "The only reason we are doing prime-boost is that we don't."


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VIT D3 5000iu with MCT Oil

Please watch video

Vitamin D is technically a hormone which is produced within the body when the skin is exposed to ultraviolet B (UVB) rays from the sun. The body goes through a number of chemical processes to change it so that your it can be used.

If you take supplements or eat foods that contain vitamin D, the gut also sends the vitamin D to the liver. From here the liver changes it to a substance called 25(OH)D. This chemical is sent all over the body where different tissues, including the kidney, turn it into activated Vitamin D.

Serum Concentration of 25(OH)D is the best indicator of vitamin D status. It serves as a biomarker of effect, but do not indicate the amount of Vitamin D stored in body tissues.

The activated vitamin D works in two ways:

Manages calcium in blood, bones and gut
Helps cells all over the body to communicate properly.
The body’s ability to manufacture vitamin D decline with age, so deficiencies are more common in older people.

What it does:

The basic function of vitamin D is to regulate blood levels of calcium and phosphorus, helping to build strong bones and healthy teeth.

Other functions include:

Immune system, which helps you to fight infection
Muscle function
Cardiovascular function, for a health heart and circulation
Respiratory system – for healthy lungs and airways
Brain development
Maintain healthy body weight
Anti-cancer effects.
Vitamin D and other nutrients:

To get the most benefit from Vitamin D, the following co-factors are needed:

Vitamin K
Vitamin A
Testing for Vitamin D – what does the results mean?

When you get your test results you will see a number in units of ng/ml, for example, 50 ng/ml. These are the units that health professionals in the United States use. Elsewhere in the world, vitamin D blood test results are given in units of nmol/l.

To convert a test result measured in nmol/l to one measured in ng/ml, divide the nmol/l number by 2.5. For example, 50 nmol/l is the same as 20 ng/ml (50÷2.5).

To convert a test result measured in ng/ml to one measured in nmol/l, multiply the ng/ml number by 2.5. For example, 20 ng/ml is the same as 50 nmol/l (20 x 2.5).

These are the ranges that different organizations in the United States use to say whether you’re severely lacking in vitamin D (deficient), mildly lacking in vitamin D (insufficient) or whether you’re getting enough vitamin D (sufficient):

Vitamin D Council

Endocrine Society

Food and Nutrition Board

Testing Laboratories

0-30 ng/ml

0-20 ng/ml

0-11 ng/ml

0-31 ng/ml

31-39 ng/ml

21-29 ng/ml

12-20 ng/ml

40-80 ng/ml

30-100 ng/ml

>20 ng/ml

32-100 ng/ml

>150 ng/ml

Vitamin D 25(OH)D range guidelines from various organizations:

The Vitamin D Council suggests that a level of 50 ng/ml is the ideal level to aim for. This is why the Council recommends that adults take 5,000 IU/day of vitamin D supplement in order to reach and stay at this level.

The Endocrine Society recommends taking a vitamin D supplement of around 2,000 IU/day to reach and stay above a level of 30 ng/ml. This is what the Endocrine Society recommends as the ideal level to aim for. Lastly, the Food and Nutrition Board recommends 600 IU/day of vitamin D supplement because they believe 20 ng/ml is the ideal level to aim for.


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Dentergem / Bike-related points

Do you know where to repair your bike nearby? Or which stores are next to bike racks or lots?Not sure what style of bike you want and where to buy it? Where is your city cycling club and how to meet cyclists in your area?The city map Dentergem displays bicycle racks and lots, bike-rental services, repair centers, sporting goods stores, and cycling clubs, as well as other places useful to both beginner and professional riders.

Fietsen Minne

Oostdreef 60, 8720 Wakken , Dentergem, Belgium
  • Bike Shop
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VENTS 125 Vitro (120/60)

  • Description
  • Characteristics
  • Downloads
  • Dimensions
  • Additional diagrams
  • Legend
  • Continuous or periodic exhaust ventilation of bathroom, showers, kitchens and other utility spaces.
  • Ventilation shaft mounting or duct connection.
  • Low to medium air flow motion for short distances at low air resistance.
  • Compatible with 100, 125 and 150 mm air ducts.
  • The glass front panel with various ornamental modifications.
  • Modern design and aesthetic look.
  • The casing and the impeller are made of high-quality durable ABS plastic, UV resistant.
  • The intellectual impeller design makes the fan efficiency high and the service life long.
  • Protection rating IP 24.
  Vitro 1 Vitro 2 Vitro 3 Vitro 4 Vitro 5 Vitro 6
  • Reliable and low-watt electric motor.
  • Designed for continuous operation and requires no maintenance.
  • Equipped with overheating protection.

  • The fan is controlled by means of the room light switch. The switch is not included in the delivery package.
  • Speed control is possible through a thyristor speed controller (see Electrical Accessories). Several fans may connected to the same controller. Speed controllers can not be connected to the fans with TTHTPVTVTH modification.

  • By the electronic control unit BU-1-60 (see Electrical Accessories). The control unit is supplied separately.
  • The fan is mounted directly into the ventilation shaft.
  • Flexible duct application is recommended in case of remote location of the ventilation shaft. The air duct is connected to the fan exhaust flange through a clamp.
  • Fixed to the wall by self-tapping screws.
  • For 12 V low-voltage motor fan connection to 220 V / 50 Hz power mains use the step-down transformer TRF 220/12-25 that is available upon separate order.
Parameter VENTS 125 Vitro (120/60)
Measurement unit
Duct diameter 125 mm
Design axial -
Engine Type 120В / 60Гц -
Voltage 120 V
Frequency 60 Hz
Power consumption 15.2 W
Air capacity 163 m³/h
Pressure 45 Pa
Current 0.19 A
Sound pressure level at 3 m 40 dBА
Spigot size 125 mm
Protection rating IP 24 -
Type exhaust -
Mounting wall mounting, ceiling mounting -
Files archieve
Brochure "VENTS Vitro" (pdf 2.98Mb)
Download high quality image "VENTS Vitro" (psd 2.46Mb)
User's manual "VENTS Z,Vitro,Z star,Vitro star" (pdf 3.72Mb)
Download image "VENTS Vitro" for your website (png 495.5Kb)
Certificate GS "Vitro" (pdf 229.07Kb)
Certificate LVD "Vitro" (pdf 254.15Kb)
Certificate LVD "Z,Vitro (12V)" (pdf 204.89Kb)
Declaration of сonformity RoHS "Domestic fans VENTS" (pdf 1.34Mb)
VENTS 125 Vitro (120/60)
Parameter Value Measurement unit
∅D 125 mm
B 205 mm
H 140 mm
L 146 mm
L1 58 mm
Additional diagrams
Additional diagrams

Picture symbol   Designation   Modification description
  Vitro L   The motor is equipped with ball bearings for long service life (appr. 40 thousand hours) and fan mounting at any angle. The bearings are maintenance-free and contain enough grease for the entire operating period.
  Vitro turbo   High-powered motor.
  Vitro 12   Modification with low-voltage motor. 12 V AC power supply.
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Extracurricular Activities

List of Extracurricular Activities:

Co-curricular and Extracurricular activities

It is policy of VESCOP that the learners must achieve overall development through various co-curricular and extracurricular activities. Such kind of activities would prepare them to succeed in many and varied roles which they will undertake in their personal and professional life. VESCOP recognize importance of co-curricular & extracurricular activities in developing the range of skills and attributes that are important for graduates. Such activities help students to understand the importance of critical thinking skills, time management, academic and intellectual competence.


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Where are all the great salespeople? Hybrid Entrepreneurs

views: 3,128

Good News…most of your sales team are Hybrid Entrepreneurs!

Andy Gole

You're frustrated. You're wondering, where are all the great salespeople?

You remember in the earlier days of the business, the entrepreneurial phase. You didn't have product services, you didn't have customers, you didn't have reputation but you built the business because you had these three entrepreneurial qualities.

First, the do or die ethos.

Second, the ability to work in and manage an uncertain environment.

Third, the ability to challenge the prospect's thinking.

With these entrepreneurial qualities, you built the business but now you're frustrated.

Maybe because you're thinking and expecting your current sales force to have these qualities but you're past the entrepreneurial phase. You don't have entrepreneurs.

The good news is, most of your sales team are hybrid entrepreneurs. They have most of these qualities and with your help, by developing your people, you can now get entrepreneurial business building outcomes.

Andy Gole Seminars

Sales Leadership

The Crisis in Sales Leadership

Do or Die vs. Best Efforts

Rocky, Freud, Darwin & Selling

Crisis in Creating New Sales Relationships Heroic Selling

Do you want me to sell or fill out paperwork? The Leads Are Terrible

How Buyers Buy & What To Do About It

Andy Gole


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Rogue One: A Star Wars Story (2016) Review

Image result for rogue one poster

There is a very jarring moment at the beginning of Rogue One when the famous words “A Long Time Ago in a Galaxy Far Far Away” appear on-screen and then are not followed by John Williams’ rousing score or scrolling text setting-up the film. It gives you an eerie feeling that this may not exactly be a Star Wars movie and to some extent, that is the case.

Rogue One has some freedom from the usual installments in that the pressure is off and it has the chance to explore the world of Star Wars further, safe in the knowledge it can’t really alter things too strongly. To director Gareth Edwards credit, he does create a movie different to the original saga or JJ Abrams reboot The Force Awakens but in doing so, something of the Star Wars magic seems have to been lost.

Image result for rogue one movie
The first half of the movie focuses purely on introducing characters

For starters, the first act is very exposition heavy and used to introduce the many different characters that create this prequel, except in quite a dull way. This isn’t an action-heavy opening, with plenty of space battles, light-saber wielding heroes and Jedi Knights battling. This is a story of uprising and rebellion and the scene needs to be set. Edwards takes his time to do this, with little action to raise the heartbeat.

Luckily, there are some great characters introduced here. Diego Lunar’s Cassian is Rogue’s One attempt at Han Solo, Wen Jiang is a war-weary soldier protecting the highlight of the movie, Donnie Yen’s blind, staff-swinging Chirrut. There is even a talking droid who isn’t irritating but offers decent comic relief.

Image result for rogue one movie
Donnie Yen’s Chirrut will become a fan-favourite

This film is all about Jyn Erso though. Felicity Jones plays the heroine really well, handling the action and drama she encounters with ease. It is just a shame that the film seems to rush her development, and that of the others characters, as it falls into the same prequel trap of having a clear destination and little time to get there.

To it’s credit, for a prequel with one movie to bridge a very clear gap, it does so very well. This is the story of how The Death Star plans from A New Hope are actually retrieved and there is a very good story told here. There is family drama, betrayal, conflict within the Rebellion and the Empire and plenty of rousing moments to raise the heartbeat but it comes after the second act has finished and the finale is coming into sight.

Image result for rogue one movie
The last hour is when the movie comes to life

This is when Rogue One feels like a Star Wars movie but one with a rougher, harder edge. The final act is just one large battle, with plenty of smaller moments within the conflict. It has been described by director Edwards as a war movie and that is no small exaggeration, with plenty of explosions, blaster kills and deaths (minus any blood or gory details of course). This is both on the ground and in space, as all the familiar ships, from X-Wings to Tie-Fighters make their appearance. It is a fantastically staged battle and somewhat makes-up for the slower pace that precedes it.

That is, if you’re a Star Wars fan. Rogue One is not a movie for the casual, oblivious movie-goer. It seems obvious but Rogue One has to be viewed within the wider universe to be enjoyed. Unlike The Force Awakens or other Star Wars movies, this is not a “jumping-off point” for the series and very much feels like a place-holder while we are waiting for a proper installment.

Image result for rogue one movie
Felicity Jones Jyn is good, if slightly under-developed

For the Star Wars fans there is plenty here to enjoy. The story of the Death Star plans is a good one. There are cameos a-plenty, from characters you’d expect, one key character who gets some awesome moments, particularly one scene in the final moments of the movie and even one of the best uses of computer effects to bring another character (and the deceased actor who plays him) back to the screen.

Ultimately, this is the biggest issue with Rogue One, it feels like a movie for the fans and nobody else. It is a great money-making idea to have a Star Wars movie a year, filling in the gaps of the wider story, but that can only work for so long if the films will be this alienating to the casual viewer. If you are a fan, this will have a lot for you to enjoy, take the Star Wars links out and it is a very mediocre sci-fi movie.

Overall, Rogue One is a decent installment in the wider Star Wars universe but nothing more. It has some great characters, plenty of moments for the fans and tells a story long wondered about in the Star Wars history but for others with a passing interest in the franchise, this is a mediocre, almost alienating movie in the series.

Rating – 3.5

(1 – Awful, 2 – Average, 3 – Good, 4 – Great, 5! – Must See)

Image result for rogue one movie
Not a Star Wars film for the casual fan…

5 thoughts on “Rogue One: A Star Wars Story (2016) Review

    1. He was the coolest character and other articles and reviews I’ve read have him down as a favourite. If anyone is, I think he’s the most likely.

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Challenging and Changing Tendencies in Working Life

In the future we people are supposed to stay in working life longer than ever before. That’s why it’s more and more important to stay healthy, competitive and keep ourselves excited about topics we are working with – and if possible, enjoying of work we do. When we are supposed to work longer, that also means tendering out employers. What do they offer to get the best employees available?

At the same time this means distribution into differentiating categories for both organizations and employees. The best organizations get the best employees, while the worst ones get what’s left. And because of globalization, digitalization and robotization more and more people in their best working age won’t find work at all. At the same time we people live longer, so one main challenge for societies of the future is need to offer something interesting to do for these marginalizing people. The answer may be virtual reality. However, one big question is, do we really accept this kind of tendency? If not, what are we going to do to change it?

Anyway, when this kind of future is possible, I have one good advice for you and me. We should keep improving our own professional skills and competencies, because that is our best weapon in competition. Also it’s important to find a career that really interests us and that we want to work for. For me this means challenging myself and my own career tendency. Because when we do all this, we are also able to call for high quality from the organizations we are supposed to work for.

Vocational Teacher Studies Completed

Alcoholic Bubbly Champagne for New Years

Just two weeks ago I finally completed my vocational teacher studies (total 60 ECTS) at the Haaga-Helia School of Vocational Teacher Education, and on Friday 12.5.2017 I became officially a qualified vocational teacher along with my student colleagues. That means we all are allowed to use title AmO, that is an abbreviation of vocational teacher in Finnish. Reaching proficiency to work as a vocational teacher is an important milestone on my career as a teacher.

I want to thank all the people in my student group for a very fascinating and inspiring year together. I also want to thank my employer for trust, that I am going to complete my studies as promised.


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Beaver County

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We have 686 rolls of film from Beaver County. That's about 24,696 photos. 79% of our collection is searchable in this county. If you don't find what you're looking for, try browsing our entire archive.

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6-GBE-2 (1977)
Possibly the old Grain Denny farm on corner of Achortown Road and May Road in Chippewa Twp Beaver Falls PA
6-GBE-3 (1977)
Possibly on Achortown Road in Chippewa Twp Beaver Falls PA
6-GBE-4 (1977)
Possibly the horse barn off of McDevitt Road which was off of Achortown Road in Chippewa Twp in Beaver Falls... more »
16-DBE-33 (1966)
Another view of previous farm photo from Achortown Road
16-DBE-32 (1966)
This farm is on Achortown Road between McDevit Road and Park Road, Chippewa Twp Beaver Falls PA
47-DBE-13 (1966)
Old St. Joe clubhouse My grandmother worked here in the early to mid 60’s as a housekeeper!
1-DBV-29 (1998)
Formerly the Hillcrest Elementary school on SR65 in North Sewickley Township. Now the Felician Sisters convent... more »
25-DBV-21 (1998)
The Red Barn Theatre, 1279 SR 288, Fombell, Pa.