text:
""" QiBuild """
from __future__ import absolute_import
from __future__ import unicode_literals
from __future__ import print_function

import os
import sys
import six

import qidoc.project
import qisys.sh
import qisys.archive
from qisys import ui

class SphinxProject(qidoc.project.DocProject):
    """ A doc project using Sphinx """

    def __init__(self, doc_worktree, project, name,
                 depends=None, dest=None):
        """ SphinxProject Init """
        self.doc_type = "sphinx"
        self.examples = list()
        self.translated = False
        super(SphinxProject, self).__init__(doc_worktree, project, name,
                                            depends=depends,
                                            dest=dest)

    @property
    def source_dir(self):
        """ Source Dir """
        return os.path.join(self.path, "source")

    def configure(self, **kwargs):
        """ Create a correct conf.py in self.build_dir """
        rel_paths = kwargs.get("rel_paths", False)
        in_conf_py = os.path.join(self.source_dir, "conf.in.py")
        should_use_template = False
        if os.path.exists(in_conf_py):
            should_use_template = True
        else:
            in_conf_py = os.path.join(self.source_dir, "conf.py")
            if not os.path.exists(in_conf_py):
                ui.error("Could not find a conf.py or a conf.in.py in", self.source_dir)
                return
        with open(in_conf_py) as fp:
            conf = fp.read()
        if should_use_template:
            if self.template_project:
                from_template = self.template_project.sphinx_conf
                from_template = from_template.format(**kwargs)
                conf = from_template + conf
            else:
                ui.warning("Found a conf.in.py but no template project found "
                           "in the worktree")
        from_conf = dict()
        try:
            # quick hack if conf.in.py used __file__
            if six.PY3:
                from_conf["__file__"] = in_conf_py
            else:
                from_conf[b"__file__"] = in_conf_py.encode("utf-8")
            exec(conf, from_conf)
            conf = conf.replace("__file__", 'r"%s"' % in_conf_py)
        except Exception as e:
            ui.error("Could not read", in_conf_py, "\n", e)
            return
        if "project" not in from_conf:
            conf += '\nproject = "%s"\n' % self.name
        if "version" not in from_conf:
            if kwargs.get("version"):
                conf += '\nversion = "%s"\n' % kwargs["version"]
        if should_use_template and self.template_project:
            if "html_theme_path" not in from_conf:
                conf += '\nhtml_theme_path = [r"%s"]\n' % self.template_project.themes_path
        conf += self.append_doxylink_settings(conf, rel_paths=rel_paths)
        conf += self.append_intersphinx_settings(conf, rel_paths=rel_paths)
        conf += self.append_qiapidoc_settings()
        conf += self.append_breathe_settings()
        out_conf_py = os.path.join(self.build_dir, "conf.py")
        qisys.sh.write_file_if_different(conf, out_conf_py)

    def append_breathe_settings(self):
        """ Append Breathe Settings """
        breathe_projects = dict()
        for x in self.doxydeps:
            breathe_projects[x.name] = os.path.join(x.build_dir, 'xml')
        return "\nbreathe_projects = %s\n" % breathe_projects

    def append_qiapidoc_settings(self):
        """ Return a string representing the qiapidoc settings """
        path_list = []
        self.append_doxy_xml_path(path_list)
        return (
            "\nqiapidoc_srcs=[" +
            ','.join(["r'" + x + "'" for x in path_list]) +
            "]\n")

    def append_doxylink_settings(self, conf, rel_paths=False):
        """ Return a string representing the doxylink settings """
        res = self.append_extension(conf, "sphinxcontrib.doxylink")
        doxylink = dict()
        for doxydep in self.doxydeps:
            if rel_paths:
                dep_path = os.path.relpath(doxydep.dest, self.dest)
                dep_path = qisys.sh.to_posix_path(dep_path)
            else:
                dep_path = r"%s" % doxydep.html_dir
            doxylink[doxydep.name] = (doxydep.tagfile, dep_path)
        res += "\ndoxylink = %s\n" % str(doxylink)
        return res

    def append_intersphinx_settings(self, conf, rel_paths=False):
        """ Return a string representing the intersphinx settings """
        res = self.append_extension(conf, "sphinx.ext.intersphinx")
        sphinx_deps = list()
        for dep_name in self.depends:
            doc_project = self.doc_worktree.get_doc_project(dep_name, raises=False)
            if doc_project and doc_project.doc_type == "sphinx":
                sphinx_deps.append(doc_project)
        intersphinx_mapping = dict()
        for sphinx_dep in sphinx_deps:
            if rel_paths:
                dep_path = os.path.relpath(sphinx_dep.dest, self.dest)
                dep_path = qisys.sh.to_posix_path(dep_path)
            else:
                dep_path = sphinx_dep.html_dir
            intersphinx_mapping[sphinx_dep.name] = (
                dep_path,
                os.path.join(r"%s" % sphinx_dep.html_dir, "objects.inv")
            )
        res += "\nintersphinx_mapping= " + str(intersphinx_mapping)
        return res

    @staticmethod
    def append_extension(conf, extension_name):
        """ Append Extension """
        from_conf = dict()
        exec(conf.encode("utf-8"), from_conf)
        res = ""
        if "extensions" not in from_conf:
            res += "extensions = list()\n"
        res += '\nextensions.append("%s")' % extension_name
        return res

    def build(self, **kwargs):
        """ Run sphinx.main() with the correct arguments """
        try:
            import sphinx
        except ImportError as e:
            ui.error(e, "skipping build")
            return
        build_type = kwargs.get("build_type", None)
        language = kwargs.get("language", None)
        spellcheck = kwargs.get("spellcheck", False)
        werror = kwargs.get("werror", False)
        pdb = kwargs.get("pdb", False)
        if self.prebuild_script:
            ui.info(ui.green, "Running pre-build script:",
                    ui.white, self.prebuild_script)
            cmd = [sys.executable, self.prebuild_script]
            qisys.command.call(cmd, cwd=self.path)
            ui.info()
        self.generate_examples_zips()
        if self.translated and language and language != "en" \
                and language not in self.linguas:
            raise UnknownLingua(self, language)
        if self.translated:
            self.intl_build(language)
        qisys.sh.mkdir(self.html_dir, recursive=True)
        spell_dir = os.path.join(self.build_dir, "spellcheck")
        qisys.sh.mkdir(spell_dir, recursive=True)
        cmd = [sys.executable, "-c", self.build_dir]
        if spellcheck:
            cmd.extend(("-b", "spelling"))
        else:
            cmd.extend(("-b", "html"))
        if werror:
            cmd.append("-W")
        if language:
            cmd.append("-Dlanguage=%s" % language)
        if pdb:
            cmd.append("-P")
        cmd.append(self.source_dir)
        if spellcheck:
            cmd.append(spell_dir)
        else:
            cmd.append(self.html_dir)
        if build_type:
            os.environ["build_type"] = build_type
        ui.debug("launching:", cmd)
        rc = 0
        try:
            sphinx.main(argv=cmd)
        except SystemExit as e:
            rc = e.code
        if spellcheck:
            num_errors = get_num_spellcheck_errors(self.build_dir)
            if num_errors != 0:
                raise SphinxBuildError(self)
        if rc != 0:
            raise SphinxBuildError(self)

    def generate_examples_zips(self):
        """ Generate Exemples ZIPs """
        for example_src in self.examples:
            example_path = os.path.join(self.source_dir, example_src)
            zip_path = os.path.join(self.source_dir, example_src + ".zip")
            if not qisys.sh.up_to_date(zip_path, example_path):
                ui.info("Generating", zip_path)
                qisys.archive.compress(example_path, algo="zip", quiet=True)

    def intl_update(self):
        """ Intl Update """
        ui.info(ui.blue, "::", ui.reset, "Generating message catalogs ...")
        import sphinx
        from sphinx_intl.commands import run as sphinx_intl_run
        # First step: run sphinx-build -b gettext
        cmd = [sys.executable, "-c", self.build_dir, "-b", "gettext"]
        cmd.append(self.source_dir)
        locale_dir = os.path.join(self.source_dir, "locale")
        cmd.append(locale_dir)
        rc = 0
        try:
            sphinx.main(argv=cmd)
        except SystemExit as e:
            rc = e.code
        if rc != 0:
            raise SphinxBuildError(self)
        ui.info()
        # Second step: run sphinx-intl update -l <lingua> for every lingua
        ui.info(ui.blue, "::", ui.reset, "Updating .po files ...")
        for i, lingua in enumerate(self.linguas):
            ui.info_count(i, len(self.linguas), ui.blue, lingua)
            cmd = ["update",
                   "-c", os.path.join(self.build_dir, "conf.py"),
                   "--pot-dir", locale_dir,
                   "--locale-dir", locale_dir,
                   "--language", lingua]
            sphinx_intl_run(cmd)

    def intl_build(self, language):
        """ Intl Build """
        from sphinx_intl.commands import run as sphinx_intl_run
        locale_dir = os.path.join(self.source_dir, "locale")
        ui.info(ui.blue, "::", ui.reset, "Building .mo files ...")
        cmd = ["build",
               "-c", os.path.join(self.build_dir, "conf.py"),
               "--pot-dir", locale_dir,
               "--locale-dir", locale_dir,
               "--language", language]
        sphinx_intl_run(cmd)

    def install(self, destdir):
        """ Install """
        for example_src in self.examples:
            example_path = os.path.join(self.source_dir, example_src)
            real_dest = os.path.join(destdir, example_src)
            qisys.sh.install(example_path, real_dest, quiet=True)

        qisys.sh.install(self.html_dir, destdir)

def get_num_spellcheck_errors(build_dir):
    """ Get Num Spellcheck Errors """
    output_txt = os.path.join(build_dir, "spellcheck", "output.txt")
    res = 0
    if not os.path.exists(output_txt):
        return 1  # so that we raise SphinxBuildError
    with open(output_txt, "r") as fp:
        lines = fp.readlines()
        res = len(lines)
    if res != 0:
        ui.error("Found %i spelling error(s). See %s for the details" %
                 (res, output_txt))
    return res

class SphinxBuildError(Exception):
    """ SphinxBuildError Exception """

    def __str__(self):
        """ String Representation """
        return "Error occurred when building doc project: %s" % self.args[0].name

class UnknownLingua(Exception):
    """ UnknownLingua Exception """

    def __init__(self, project, language):
        """ UnknownLingua Init """
        super(UnknownLingua, self).__init__()
        self.language = language
        self.project = project

    def __str__(self):
        """ String Representation """
        mess = """ Unknown language '{language}' for {project.name}.
Please check the `linguas` attribute in the `<translate>` tag
in {project.qiproject_xml}
"""
        return mess.format(language=self.language, project=self.project)


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text:
Returning to Work in the Shadow of Covid-19's New Normal
The challenge ahead for business as usual
Jade Taryn Graham
Following what felt like a long period of waiting, the 10th May saw an announcement from the UK Government on their plans to rebuild and recover from the effects of the ongoing Coronvirus Pandemic.
The Governments roadmap for how, when and the ways in which the UK will adjust its response to the COVID-19 crisis, sought to set out a directive on how our way of life will adapt to balance the, at times, conflicting needs of our distressed economy and those associated with the preservation of health.
Around the world, countries have taken unprecedented steps to deal with Coronavirus, ranging the mandatory closure of all but essential amenities and enforced stay at home, quarantine orders. Which by the end of March 2020, over 100 countries worldwide had instituted either a partial or full lockdown.
The approaches to dealing with coronavirus across the world have been wide-ranging to say the least
What this meant in real terms for businesses operating throughout all sectors, was a dramatic change to the ways in which they operated. Resulting in a halt to trading altogether, with employee's being placed on furlough or being made redundant, or for those in the knowledge & service sectors of our economy, a dramatic shift to include fully at home working.
But following this most recent announcement, detailing a phased transition to resume operations and services, the challenge faced by business owners, leaders and HR counsel alike, is how to return people back to work safely, whilst maintaining a degree of confidence in the timing being right to do so.
Submission for 2020 word of the year pic.twitter.com/KA2gaCCJqR
— Daniel (@danielkrn) May 22, 2020
And whilst there's a great deal of nervousness and reticence being felt for the millions of people now being asked to return to work. Following many months away from normal routines and human interaction combines with a desire to get back to some sense of normality and business as usual.
Who's Returning to Work First?
Unlike those who have been working in essential service categories, such as 'front line' workers in healthcare and food retail, many have found themselves working from home or unable to work at all. The request from the Government however on the 10th May stated that anyone performing a role that they're unable to do from home should make contact with their employer, to discuss plans about returning back to work. This included roles in construction, manufacturing, but also extended to roles performed in peoples homes such as nannies and housekeepers.
In turn, this has seen a significant impact on those working in HR or those leading smaller operations, resulting in their quickly having to synthesize the guidance in preparation for people returning back to the workplace.
Ensuring the Safety of Employees is Paramount
The top and enduing priority throughout this ongoing health crisis and the return of employees to the workplace have and continue to be ensuring the safety of employees, in addition to ensuring your business is acting in accordance with the Government guidelines of how to do this.
In your workplace you need to observe, where possible, the social distancing guidance
In fact, there has been a series of detailed and comprehensive guides, outlining the measures that employers must put in place whilst reopening operations and resuming service offerings provided on the UK Government website.
The guides on how to work safely during Coronavirus have been clear in providing key guidance for multiple sectors broken down into eight service categories:
1 Construction and other outdoor work
2 Factories, plants and warehouse
3 Labs and research facilities
4 Offices and contact centres
5 Other people homes
6 Restaurants offering
7 Shops and branches
Yet throughout the guides, HR leaders and employers will find consistent themes that ensure the safety of their employees, which include protocols around continued to adhere to social distancing, so employee's continue to stay & work 2 metres (6ft) apart from other people, in addition to further clear guidance on how to manage risk.
All employers are being asked to carry out a risk assessment ahead of recommencing operations, with a small exception in place for those businesses who have less than five employees. Here, there is still the requirement to conduct the assessments, but with no expectation that the assessments are documented in the same comprehensive way that larger employers must do.
As an employer, there are legal responsibilities that must be adhered to, in order to protect workers and others to include members of the public from risks to their health & safety. Carrying out a risk assessment led by HR, health & safety or individually if you're a business owner, will help you decide whether you have done everything you need to do in order to operate safely.
As an employer, you're required by law to protect your employees, and others, from harm
For those who have no former experience of carrying out a risk assessment, and even those HR professionals who may have in the past, there is specific and detailed guidance available on how to do perform these assessments effectively, available through the Health & Safety Executive.
These guides not only outline how to manage risk assessments at work, but also provide specific advice on how to control the risk of Coronavirus in the workplace.
Adapting to the New Normal
But what does all of this mean in real terms for employers and their employees returning to work in the midst of an ongoing public health crisis? Well, in short, there's no escaping the fact that a new normal way of working is here and will be for the foreseeable future at least. With Cornoavirus predicted to be around until Spring 2021 in the UK, and the race to have a vaccine ready and available, still very much ongoing. The workplace environments that many left behind in March, are currently a thing of the past, which means contemplating innovative ways to navigate the challenges bought about by the changes in play.
These will include thinking about how to stagger the start & finish times of employee's, to minimise the risks of too many people sharing communal areas such as entrances & exits to buildings, lifts and communal stairwells at one time. Whilst also factoring in how to support employees who may be faced with the challenges of travelling to work if they have no alternative option to using public transport. Which has been deemed by the Government as a means of travel that should be avoided, unless there are no alternative options, such as cycling, walking or driving available?
Return to work: will hot desking go cold?
But these changes will also impact the very fibres of our traditional working culture, many of which we took for granted before the global pandemic took hold. Workspaces will now need to be spaced apart in order to meet the parameters required for social distancing. Communal areas such as kitchens, break out areas and shared workspaces will no longer be operational. And for office environments that have embraced the premise of hot-desking, which involved employees switching from a fixed desk they would use every day, to selecting any free desk available on arrival to the office, will be prohibited now in line with guidance to help limit any potential spread of infection from one person to another.
Handling the Impact of Change
All of these changes, combined with the ongoing pressures of collectively living with the disruption and challenges bought about by this pandemic will inevitably impact employee's and business leaders alike.
The fine balance of having to resume operations to save what is fast becoming an increasingly distressed economy and the health of employees is a blend that many modern workplace environments won't previously have experienced to quite the same extent.
Yet the impacts on people's health and wellbeing from this pandemic are not only physical but also psychological. Which could include anxiety about the ongoing crisis and indeed anxiety about returning to the workplace in significantly different circumstances to those formally experienced? Through to employees continuing to be faced with the challenges of juggling childcare whilst working, until a time that school & childcare services resume.
For many, these anxieties will feel extreme and debilitating and it's essential that as HR and business leaders we prepare ourselves for an increase in requests for 121's to talk through concerns and explore workarounds to current working challenges.
It's imperative of course, that all HR related discussions are recorded effectively, helping people managers, business and HR leaders alike to have secure records of all 121's, any requests made by employees, changes made to accommodate these requests and any absences that occur as a result of sickness or perhaps caring responsibilities.
Create amazing work-life experiences for your people with CakeHR by Sage
It's here that CakeHR's safe and secure cloud-based HR Management solution comes into its own. Providing users with accurate employee record keeping, that can be managed from anywhere in real-time. And it's safe to say, that removing the barriers to effective HR record-keeping has never felt more necessary than this current time.
Whilst the challenges of returning to work in the shadow of Covid-19's new normal, present significant changes to many businesses, looking ahead, there are opportunities to innovate beyond the ways in which we have worked in the past.
Many prominent business leaders are predicting a permanent change to the ways in which people work, with Chief Executives of Barclays and WPP predicting an end to crowded city centre offices and flexible working becoming a permanent new normal.
This offers HR leaders an opportunity to work with business leaders to come up with decentralised ways of working, creating satellite offices or workplace environments for people to work closer to their homes and families. Which in turn would result in improved facilities in out of town suburbs and more rural areas, as people are encouraged to turn away from the commute, to minimise city office over-crowding.
Flexible working will be norm after lockdown, say Barclays and WPP bosses
This also encourages a more detailed conversation for HR and business leaders, on exploring the potential of moving towards a four day work week, which is being welcomed by New Zealand's leader Jacinda Arden as a solution to many of the challenges now faced with returning to work in an ongoing COVID-19 world.
As the chart above shows, more than 30% had placed the business "in hibernation for the foreseeable future", while just over 40% were "sharply reducing their business size" | Source: TIA
As the world takes its time in resuming work once more, the challenge ahead for business, as usual, is one that we all must continue to work through together.
Jade.
CakeHR by Sage is a cloud HR and people management solution that streamlines and automates your HR processes across the end-to-end employment journey, while creating really engaging and rewarding experiences for your employees.
back to work coronavirus covid19 new normal returning to work
Founder of Inspired Talent.co a people & talent strategic consultancy working with tech, finance & startup companies worldwide. Jade is a contributing writer for Sage HR and shares her knowledge on people, process & strategies to improve the world of work.
Post-Covid Future of Work Trends
Will work go back to normal again after the Covid-19 pandemic? The short answer is no.
CEO Announcement: CakeHR joins Sage family!
But our mission continues. With your constant feedback and support, our awesome team of designers and developers will keep on working tirelessly to improve the platform.
Kaspars Upmanis
Jobvite: Social Recruiting is becoming a Trend
Are you already into it?
Is Microlearning the Wave of the Future for Employee Training?
Video and multimedia have made it easier to put training information in small packages for employee consumption at their convenience, something said to work best with Millennial attention spans. But data is still sparse on how well this new training technique works.
Juris Kaža

redpajama_set_name: RedPajamaCommonCrawl


text:
The Hardgainer Prescription
Some people really do have a genetic disadvantage when it comes to muscle growth. Here's why and exactly what to do to fight it.
by Christian Thibaudeau
Low Responding Lifters
The term "hardgainer" was popularized in the early 90s by Stuart McRobert. It describes someone who's actively trying to build muscle but has a hard time adding even a small amount, despite working hard and eating enough.
It plagues a lot of lifters, up to 10-15%. I call them "low responders." Their body simply doesn't respond much to training. Adding muscle is an extremely slow process.
Note: A lot of people deem themselves hardgainers, but many simply don't train hard enough. But if you're a true hardgainer it can be extremely frustrating to see people training half as hard as you, yet progressing exponentially faster.
So let's get into it. Here are the recent findings in the realm of genetics that could help explain why some people are hardgainers. And if you think you're one of them, you'll see what can be done with training and supplementation to help you see progress at an acceptable rate.
Genetics: Not Just A Copout
We often laugh at those who claim to be in bad shape because of their genetics. And on the flipside, we'll sneer at those who look at a jacked dude and claim that he's like that "because of genetics." While genetics aren't the sole reason people get jacked, they do play a significant role – more so than many believe.
Most of the people who downplay the role of genetics are those who DO have great muscle-building genetics. They'd rather think it's their hard work that got them there, and that likely is part of the reason. But the fact is, if you're born with the right genes it'll make the process much easier. And if you aren't, you might have a rocky road ahead.
The ACTN3 Advantage
The ACTN3 gene is in large part responsible for the type of muscle tissue that you have. Not only the muscle fiber dominance, but also the various qualities of the tissue itself – how well it handles muscle damage, how much mTOR is activated, its capacity to use oxygen for fuel, etc.
You have two main types of ACTN3. The X variant is better suited for endurance activities while the R variant is better suited for speed and power. Some people are all of one type (RR or XX) and some people have one of each (Rx, RX or rX).
Let's look at the characteristics of both variants:
ACTN3 RR – "Genetic Freaks"
Greater mTOR activation from resistance training, which means more protein synthesis, more muscle growth
Higher fast-twitch fiber ratio
Lesser muscle damage from hard training, which means it's easier to recover from strength training
Reduced risk of injury
Possibly less extensibility, which can come with a greater, more powerful stretch reflex
Someone with an ACTN3 RR type would be the hyper responders to training. They have a monster mTOR activation from training. They would also have more fast twitch fibers which not only make them stronger, faster, and more explosive, but also give them more potential for growth. They can also grow easily from heavy weights because they repair damage easily.
ACTN3 XX – "Hardgainers"
Lower mTOR activation from resistance training, which means lower protein synthesis, less muscle growth
Lower fast-twitch fiber ratio
Higher capacity to use oxygen to produce energy
More muscle damage from hard training, which means recovery takes longer and is harder
Increased risk of injuries
Possibly more extensibility, but less powerful stretch reflex
(This is from: Pickering C, Kiely J. ACTN3: More than Just a Gene for Speed. Frontiers in Physiology. 2017;8:1080. doi:10.3389/fphys.2017.01080.)
Someone who is ACTN3 XX would be your typical hardgainer. Very low response to training for muscle size due to both a low mTOR activation and slow muscle damage repair. They would also have fewer fast twitch fibers, which means their strength, power, and muscle growth potential is lower.
Remember, mTOR is what regulates protein synthesis. The more you turn it on, the higher protein synthesis is and the more muscle you can build.
Mixed Type – Most People
If you're a mixed type (Rx, RX or rX), which is around 50-70% of the population, you'd have a response that's somewhere in between these two extremes.
Cortisol and Myostatin
Another element that can come into play is myostatin. Myostatin is a protein in your body that limits how much muscle you can build. The more myostatin you have, the less muscle your body will allow you to build.
There's a very good chance that hardgainers also have more myostatin. And there are actually a few steps you can take that I'll cover in the training and nutrition section. But for now understand two things:
Myostatin is inactivated by a binding protein called follistatin. When follistatin binds to myostatin, it blocks it.
Cortisol, especially when chronically elevated, increases myostatin. Most hardgainers are people who tend to be anxious over-thinkers that produce more cortisol, which exacerbates their myostatin issue.
Cortisol has other negative impacts on muscle growth. By increasing protein breakdown, it directly influences muscle building. Muscle building is the difference between protein synthesis and protein breakdown. The higher protein breakdown is, the harder it is to grow muscle.
Chronically elevated cortisol levels can also indirectly inhibit muscle growth by leading to a decrease in testosterone.
A Hardgainer's Limiting Factors
To recap, your typical hardgainer is likely characterized by...
An ACTN3 XX genotype
A higher level of myostatin
A greater production of cortisol
Specifically this means that a hardgainer will have a lower ratio of fast twitch fibers and have a much harder time recovering from muscle damage created by mechanical stress.
These two factors mean that the hardgainer will not grow well (or at all) using methodologies that create a lot of muscle damage (fairly heavy weights). It'll also mean they'll have a low level of mTOR activation in response to training, and can't tolerate a large amount of volume due to their tendency to overproduce cortisol.
If you're a hardgainer, I'll be honest with you: you'll never be an easy gainer. It will always be more of a challenge to build a lot of muscle. But there are some strategies that can help you get decent muscle gains from your hard efforts.
1 – Chose the Right Type of Training
Train for lactic acid accumulation. A hardgainer won't progress well from heavier work. Focusing on lifting weights in the 80%-plus zone and with a progressive overload is likely not the best way for you to build size.
Heavier weights create more muscle damage, especially when using lifts where the target muscle reaches a stretched position. And a true hardgainer simply sucks at repairing muscle damage. Protein synthesis is elevated for 24-36 hours after a session (even less in advanced individuals) so if you haven't repaired the damage by then, it'll be hard to build a lot of muscle.
So how does lactic acid (the burn, bro) stimulate muscle growth?
It increases the level of follistatin, which inhibits myostatin (sounds familiar?)
It increases the level of stem cells. Stem cells are used to repair damaged muscle fibers.
Lactic acid accumulation could also increase local growth factors, which are very anabolic.
How do you maximize lactic acid production?
Do sets lasting 40-70 seconds under load.
Keep the tension constant during those 40-70 seconds.
Ironically, one of the most popular hardgainer plans, "Brawn" by Stuart McRobert, revolved around the famous breathing squat, which consists of doing a set of 20 reps with a weight you'd normally do for 12 reps, taking 2-3 breaths between reps. I can attest that it produces a boatload of lactic acid!
2 – Limit the Volume
A hardgainer should also stay away from high volume workouts. The Best Damn Workout Plan For Natural Lifters is a good example of low volume. Most sets only last 40-70 seconds. The one thing I'd do differently for hardgainers is getting rid of the heavy method (rest/pause and clusters).
Use a very low volume (number of sets), per session, do sets lasting 40-70 seconds, and hit every muscle with a high frequency (3 times a week).
3 – Use the Right Supplementation
Hardgainers should focus on two things when it comes to supplementation. They should increase mTOR as much as possible (to make up for their naturally low activation). And they should try to decrease cortisol production.
First, to amplify the mTOR response to training, you have four strategies available:
Use Phosphatidic Acid (Micro-PA®) since it's been shown to significantly increase the mTOR response to training.
Use carbohydrates pre and intra workout. Plazma™ is the best choice here. On top of lowering cortisol production, carbs/insulin will increase mTOR response.
Use leucine pre-workout. You want a high level of leucine pre/intra workout. Leucine is the main mTOR amplifier among amino acids. You could use straight leucine (5g) but I personally prefer going with a complete protein source that's rich in leucine – after all, what good is starting protein synthesis via mTOR if you don't provide the body with the full spectrum of amino acids to build muscle?
Milk proteins (whey, casein) have higher levels of leucine, and casein is superior to whey. But regular casein is slowly absorbed and won't work well during workouts. Casein hydrolysate on the other hand is the complete protein with the fastest absorption. That's why I participated to the development of MAG-10® – there was no quality casein hydrolysate supplement back then.
Use glycine post-workout. Glycine is the second most powerful mTOR activator among amino acids. However, you can't use it pre-workout because it is a neurological inhibitor (it calms the brain down). It's perfect post-workout. First, it further activates mTOR, but it also decrease cortisol by calming the brain down after your workout. About 5g will do.
To lower cortisol go with these three strategies:
Again, use carbohydrates pre and intra workout. This has been shown to significantly decrease cortisol levels. And it's easy to understand – when you're training, the role of cortisol is to mobilize energy. If you're consuming carbs, you don't need to mobilize as much energy, so there's less need to produce cortisol during your session.
Take 600-800mg of phosphatidylserine pre-workout. PPS is a cortisol regulator. It decreases cortisol if it's too high but not if it's not high enough. So it won't interfere with workout performance but will prevent excessive cortisol production.
Use 5g of glycine at the conclusion of the session.
The Perfect Peri-Workout Protocol for a Hardgainer
20 Minutes Before The Workout
600-800mg of phosphatidylserine
One dose of Micro-PA®
1 scoop of Plazma™
During The Workout
Immediately After The Workout
5g of glycine
20 Minutes After the Workout
1 serving of MAG-10®
Other Tips for True Hardgainers
Avoid doing cardio or even conditioning on the same days you lift. Some people can pull it off, hardgainers can't. At least not when the goal is gaining muscle mass. Cardio/energy systems work tends to increase AMPK, which can inhibit mTOR activation. If you're a hardgainer, you already have low mTOR activation, so the last thing you want to do is to decrease it even more.
Consume a larger caloric surplus than most people. I'm normally against "bulking" since you can't really force muscle growth. But being in a fairly large caloric surplus is connected with a higher mTOR activation. A hardgainer should start at 20-22 calories per pound of body weight. And they should not be carb-phobic since insulin is a potent mTOR activator.
Consume 5g of leucine or, even better, a serving of MAG-10®, about 10-15 minutes prior to your main meals. This will increase the mTOR response to feeding.
Being a hardgainer is not a mindset or an excuse; it's a real thing for 10-15% of the population. While you can't (yet) change your genetics, you can still use a these strategies to greatly improve your response to training.
Christian Thibaudeau
Specializing in building bodies that perform as well as they look, Christian Thibaudeau is one of the most sought-after trainers by the world's top bodybuilders and CrossFit competitors.
Follow Christian Thibaudeau on Twitter
MICRO - PA
Activates Muscle Growth for Greater Training Gains*
• 50% greater increase in muscle mass*
• 40% greater increase in total strength*
• 60% greater loss in body fat**
*Hoffman et al 2012 **Wilson et al 2014
Brutal Workout Formula for Enhanced Growth & Recovery*
Plazma™ enables you to perform at and beyond your limits while recovering and gaining so fast you'll be itching to get back in the gym.*
MAG - 10
Primes the Body for Faster Muscle Gains and Easier Fat Loss*
Utilizes specialized proteins to produce the fastest and greatest recovery and growth.


Imagine a planet orbiting a star some billions of lightyears away from us, the planet is 4 times the mass of Earth and is covered with ice 100km thick on average. It is believed that liquid ocean exist beneath that thick ice sheet and it could harbour life, any way I like to know how quakes can occur naturally on the ice without scarring the surface or through divine intervention?
There is a gravitational pull from the star on the planet. This causes movement in your underground water just like the tides here on Earth. You will still have the 'bulges' in your water table.
These exert a pressure on the ice that's above it.
Since it is your world, you can decide how strong these forces are going to be: the quakes can be mild, or they can bring down your ice mountains.
The predominant model suggests that heat from tidal flexing causes the ocean to remain liquid and drives ice movement similar to plate tectonics, absorbing chemicals from the surface into the ocean below.
These things are big. The really big ones rarely move, their energy mostly coming from varying tidal forces on their bodies. Very occasionally they do. When they do, stuff shakes topside over a large area.
These big ice worms leave tunnels that gradually fill back in. The presence of these tunnels can be helpful for a fiction or game. Big ice worms start as smaller ice worms. Your guide can tell worm size by the shaking. The big ones are deep, and nothing to worry about. The little ones sometimes shake even more than the big ones, and those you do need to worry about. They are shaking things more because they are right underneath you, and possibly interested in you.
So, ice isn't a singular material and can exist in any of 11 unique forms each with different pressure and temperature requirements. On a planet with a 100km thick blanket of ice, the ice in the middle and bottom layers would very likely be subjected to many extremes of pressure.
Your "ice quakes" could be ice reacting to changes in form (almost all of which include a molecular realignment in the crystal structure) due to pressure changes within the ice sheet. These would cascade out quickly from the "epicenter" as the pressure gradient forces nearby ice to crack and realign itself in response to changes in pressure or even creating thin layers of melt between the sheets where the ice can "slip past" itself. The top layer of ice need not even be very involved here, as changes in the lower and middle layers of the ice sheet would send shock waves which would travel quickly through the thick solid "cap" on your planet and the thin "melt layers" could let much of the surface move independently from the ice under it. Combined with some of the other answers such as tidal forces or geothermal activity, this could easily explain anything you need about the geology of the planet.
In addition, while most ice has a lower density than water and floats on top of it, many of the more exotic forms which might be formed in your ice sheet could easily be more dense than the water, working themselves down through the ice sheet over many years until they "rain down" through the liquid layer onto the rocky floor below, only to eventually reheat via geothermal radiation and melt, eventually finding their way back into the ice sheet.
Under the ice there is water (maybe) and under the water, there is rock, then under the rock there is a molten core, this allows for tectonic plates to move and shift like it does here. The same things that cause earthquakes on earth will cause earthquakes on your planet.
The water under the plates has a dampening effect on the ice, so the ice shakes, but doesn't break or shift.
Not the answer you're looking for? Browse other questions tagged planets water ice earthquake or ask your own question.


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(-) Remove Biodiversity & Livelihoods filter Biodiversity & Livelihoods
(-) Remove Climate Diplomacy filter Climate Diplomacy
Climate Change (34) Apply Climate Change filter
Early Warning & Risk Analysis (8) Apply Early Warning & Risk Analysis filter
Environment & Migration (7) Apply Environment & Migration filter
Minerals & Mining (1) Apply Minerals & Mining filter
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(-) Remove Central America & Caribbean filter Central America & Caribbean
Africa's Great Green Wall is officially 4% – and unofficially 18% – complete
Natasha Vizcarra, Global Landscapes Forum
Now in its second decade, the ambitious African Union–led restoration initiative known as the Great Green Wall has brought close to 18 million hectares of land under restoration since 2007, according to a status report unveiled by the UN Convention to Combat Desertification (UNCCD) at a virtual meeting on Monday, 7 September.
How can the UN better promote climate action in Latin America and the Caribbean? Notes from the UN75 process
75 years ago, the UN was born. In Latin America and the Caribbean, the UN looks back at several important achievements, but much work on persisting challenges still lies ahead. Increased UN engagement in three areas can make the region more resilient to future challenges.
adelphi and UNCCD host regional dialogue on climate and security in Rabat
On 29 November in Rabat, adelphi partnered with the United Nations Convention to Combat Desertification (UNCCD) to hold a regional dialogue on climate change and fragility risks in North Africa and the Sahel.
Organized crime in the Amazon: Illegal mining hotspots
A new form of organized crime has recently been emerging in the Amazon: illegal mining. Miners fell trees, use high-grade explosives for blasting soils and dredge riverbeds. But the impacts go beyond environmental damage, bringing with it a slew of other social problems. Peace researcher Adriana Abdenur urges policymakers to improve coordination and argues that diplomacy may help prevent further conflicts, corruption and crime.
A double-edged sword: The climate politics of the Mercosur-EU Agreement
If ratified, the Mercosur-EU trade deal may reinforce the parties' commitment to climate action. Yet, its potential relevance is weakened by a language that often stops short of concrete commitments, as well as political resistance.
EVENT SUMMARY: "Climate, Fragility and the SDGs: Lessons from Lake Chad"
"Climate Security risks will materialise in very different ways and forms, whether we talk about Lake Chad or about the Arctic, Bangladesh and the Small Island Developing States," said the EU's Ambassador to the United Nations in New York, Joao Vale de Almeida, in his opening remarks. "But for the EU, there is no doubt, as underlined in 2016 in our Global Strategy, and reaffirmed by the 28 Ministers of Foreign Affairs, that climate change is a major threat to the security of the EU and to global peace and security more generally," he said.
Refining the UN's Approach to the Water-Security Nexus
Danilo Turk, Fair Observer
In many ongoing armed conflicts, water has been used as a weapon of war, but it can also be a strong instrument of peace.
Environmental cooperation as a pathway to resolve Nigeria's deadly farmer-herder conflicts
Nigeria's central Middle Belt region is home to a diverse cultural population of semi-nomadic cattle herders and farming communities. For decades, the region has experienced increasingly violent attacks that have been partially attributed to direct competition over access and use of natural resources.
Climate change and poverty in Africa
Lily Welborn, ISS Africa
Human activity has caused the temperature of the Earth and its atmosphere to rise by about 1°C above pre-industrial levels, triggering fundamental changes to the planet's physical and social landscapes. On 8 October an Intergovernmental Panel on Climate Change warned that temperatures were rising faster than expected, and that 1.5°C above pre-industrial levels could occur as early as 2030.
New accord gives hope in Latin America's fight to protect the environment
Diálogo Chino
Fourteen Latin American and Caribbean countries made history at the UN General Assembly on September 27 by signing the Escazú Agreement, a regional accord on public participation and access to information and justice in environmental affairs. It is the first region-wide agreement of its kind and has been touted a big step forward in recognising the rights of environmental defenders. Signatories now need to ratify the Agreement internally before it can enter into force.


Do you represent a Nevada State Government Agency and wondering how you should archive all your web and social media content? Are you trying to determine what you need to do both from a legal and a technical point of view? Here's a guide to the different Laws and processes you should follow.
What Laws govern Records Management in the State of Nevada?
Open Records Law N.R.S. 239 et seq.(balancing privacy issues with public interest) and Open Meetings Law N.R.S. 241 et seq. govern open records law in the state of Nevada covering state, county and municipal records. The aim of Nevada Open Records Law to balance democratic principles by providing access to records to members of the public to the extent permitted by law.
Do Nevada State Records Laws include Website and Social Media content?
Yes, they do. NARA state that that is a "[P]ublic expectation that all web content is both permanently valuable and accessible" – and so social media and web records are subject to these standards as well as the relevant metadata being pertinent to these laws.
All Agencies of the Executive Department are subject to these provisions, and "Agency of the Executive Department" means an agency, board, commission, bureau, council, department, division, authority or other unit of the Executive Department of the State Government.
The State Library and Archives Administrator has a separate role and must adopt regulations and establish standards, procedures and techniques for the effective management of records. He or she must also make continuing surveys of current practices for the management of records and recommend improvements in those practices, including the use of space, equipment and supplies to create, maintain and store records – this is especially important in the context of electronic and digital records.
Agencies are responsible for making certain all of their records, regardless of format, are properly retained and remain accessible during their entire retention period. Your agency website must be retained in electronic format and remain usable, searchable, retrievable and authentic for the length of the designated retention period as established by the agency and/ or form of record in question and content placed on state agency social media should be moderated by an authorized, trained staff member.
All records must be stored in a secure and stable environment that will protect them from alteration, damage, and degradation.
How can we transfer website archives made with PageFreezer to the Nevada State Digital Archives?
PageFreezer exports all data on request in the original file format including the required metadata. This data set can be transferred by FTP or by other means to the Nevada State or Agency Digital Archives.


text:
Striking Down Obama's Climate Legacy Has Its Day In Court
Marita Noon / Townhall Columnist
President Obama's flagship policy on climate change had its day in court on Tuesday, September 27. The international community is closely watching; most Americans, however, are unaware of the historic case known as the Clean Power Plan (CPP)—which according to David Rivkin, one of the attorneys arguing against the plan: "is not just to reduce emissions, but to create a new electrical system."
For those who haven't followed the Environmental Protection Agency's (EPA) rule, here's a brief history that brings us to up to date:
EPA published the final CPP rule in the Federal Register on October 2015.
More than two dozen states and a variety of industry groups and businesses immediately filed challenges against it—with a final bipartisan coalition of more than 150 entities including 27 states, 24 trade associations, 37 electric coops, 3 labor unions, and about a half dozen nonprofits.
On January 21, the U.S. Court of Appeals for the District of Columbia denied a request for a stay that would have prevented implementation of the rule until the court challenges were resolved.
On February 9, the Supreme Court of the U.S. (SCOTUS), in an unprecedented action, before the case was heard by the lower court, overruled, and issued a stay that delays enforcement of CPP.
The Court of Appeals was scheduled to hear oral arguments before a three-judge panel on June 2, but pushed them to September 27 to be heard by the full court—something the court almost never does (though for issues involving "a question of exceptional importance" procedural rules allow for the case to proceed directly to a hearing before the full appeals court).
The court, which is already fully briefed on a case before hearing the oral arguments, typically allows a maximum 60-90 minutes to hear both sides and occasionally, with an extremely complex case, will allow two hours. The oral argument phase allows the judges to interact with lawyers from both sides and with each other. However, for the CPP, the court scheduled a morning session focusing on the EPA's authority to promulgate the rule and an afternoon session on the constitutional claims against the rule—which ended up totaling nearly 7 hours. Jeff Holmstead, a partner with Bracewell Law, representing one of the lead challengers, told me this was the only time the full court has sat all day to hear a case.
One of the issues addressed was whether or not the EPA could "exercise major transformative power without a clear statement from Congress on the issue"—with the 2014 Utility Air Regulatory Group (UARG) v. EPA determining it could not. Republican appointee Judge Brett Kavanaugh noted that the UARG scenario "sounds exactly like this one."
Judge Thomas Griffith, a Bush appointee, questioned: "Why isn't this debate going on in the floor of the Senate?" In a post-oral argument press conference, Senator James Inhofe (R-OK) pointed out that the debate has been held on the Senate floor in the form of cap-and-trade legislation—which has failed repeatedly over a 15-year period. Therefore, he said, the Obama administration has tried to do through regulation what the Senate wouldn't do through legislation.
"Harvard law professor Laurence Tribe, one of Obama's mentors," writes the Dallas Morning News: "made a star appearance to argue that the Clean Power Plan is unconstitutional."
Judge Karen LeCraft Henderson, a Bush appointee, concluded: "You have given us all we need and more, perhaps, to work on it."
The day in court featured many of the nation's best oral advocates and both sides feel good about how the case was presented.
For the challengers (who call CPP "an unlawful power grab"), West Virginia Attorney General Patrick Morrisey, who along with Texas AG Ken Paxton, co-lead the case, reported: "We said (then) that we were looking forward to having our day in court on the merits. Today was that day. I think that the collective coalition was able to put very strong legal arguments forward, as to why this regulation is unlawful, and why it should be set aside."
But the case has its proponents, too, and they, also, left feeling optimistic. In a blog post for the Environmental Defense Fund, Martha Roberts wrote about what she observed in the courtroom: "The judges today were prepared and engaged. They asked sharply probing questions of all sides. But the big news is that a majority of judges appeared receptive to arguments in support of the Clean Power Plan." She concluded that she's confident "that climate protection can win the day."
The Wall Street Journal (WSJ) summarized the session saying that stakeholders on all sides were left "parsing questions and reactions, and searching for signs of which way the judges are leaning." U.S. News reported: "The judges repeatedly interrupted the lawyers for both sides to ask pointed questions about the legal underpinnings of their positions."
The decision, which is not expected for several months, may come down to the ideological make-up of the court: 6 of the judges were appointed by Democrat presidents and 4 by Republicans. Though, according to WSJ, Obama appointee Judge Patricia Millet "expressed concern that the administration was in effect requiring power plants to subsidize companies competing with them for electricity demand." She offered hope to the challengers when she said: "That seems to be quite different from traditional regulation." Additionally, in his opinion published in the Washington Post, Constitutional law professor Jonathan Adler,stated: "Some of the early reports indicate that several Democratic nominees posed tough questions to the attorney defending the EPA."
Now, the judges will deliberate and discuss. Whatever decision they come to, experts agree that the losing side will appeal and that the case will end up in front of the Supreme Court—most likely in the 2017/2018 session with a decision possible as late as June 2018. There, the ultimate result really rests in the presidential election, as the current SCOTUS make up will be changed with the addition of the ninth Justice, who will be appointed by the November 8 winner—and that Justice will reflect the new president's ideology.
Hillary Clinton has promised to continue Obama's climate change policies while Donald Trump has announced he'll rescind the CPP and cancel the Paris Climate Agreement.
The CPP is about more than the higher electricity costs and decreased grid reliability, which results from heavy reliance on wind and solar energy as CPP requires, and, as the South Australian experiment proves, doesn't work. It has far-reaching impacts. WSJ states: "Even a partial rebuke of the Clean Power Plan could make it impossible for the U.S. to hit the goals Mr. Obama pledged in the Paris climate deal." With Obama's climate legacy at stake, the international community is paying close attention.
And Americans should be. Our energy stability hangs in the balance.
Posted by Diane Sori at 3:04 PM
Sally Frederick-Tudor October 5, 2016 at 6:33 PM
Climate Change is a HOAX, and the Demon-Rats are using it to try and gain control over our country! Vote NO to Communistic takeover of our resources! NO to the U.N. and the E.U.!!
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Cyclones PowerPoint Presentation
Cyclones. GMS satellite image on 9 January 1992 showing Typhoon Axel in the northwest Pacific and Cyclones Mark and Betsy in the southwest Pacific. Bureau of Meteorology Following information taken from:
Uploaded on Sep 09, 2014
Umika Jagannath
tropical cyclones
tropical cyclone depends
warm core cyclones forms
CYCLONES - . your subtitle goes here. your topic goes here. your subtopics go here. your topic goes here. your subtopics
CYCLONES - . bianca ricci, sol echandi and agustina fernandez 9ºa- 2013. what is a cyclone?. a cyclone is a system of
Cyclones - . what are cyclones?. cyclones are giant, spinning whirlwind storms. in order for a cyclone to be identified
Cyclones - . objective: to complete our case study of this natural hazard in terms of the 7 key components. . storm
Midlatitude Cyclones - . equator-to-pole temperature gradient tilts pressure surfaces and produces westerly jets in
Tropical Cyclones - . today! – tropical depression edouard heading to texas.
Scary Cyclones! - . by jessica farfan. what is a cyclone?. cyclones are huge revolving storms caused by winds blowing a
Tropical Cyclones - . heat & momentum structures. tropical cyclones. observations. model. primary circulation:
Green Cyclones - . excerpts from thoreau's walden. from "where i lived and what i lived for" summary. thoreau went
Midlatitude cyclones - Identify and describe the north american air masses that influence the weather patterns for
Tropical cyclones - . natural hazards. where do they form?. tropical cyclones are formed over the ocean in the area
Tropical Cyclones - . afwa's role in the tropical cyclone analysis process for jtwc & nhc. storm
Tropical Cyclones - . mostly work within the national oceanic and atmospheric administration in the u.s.a., especially
Tropical Cyclones - . heat & momentum structures. tropical cyclones. observations. model. primary
Subtropical Cyclones - . diabatic energy sources. tcs. subtropical cyclones. frontal cyclones. baroclinic energy sources.
Tropical Cyclones - . are we at risk?.
Tropical Cyclones - . quiz!. question 1. what temperature does the ocean need to be before a tropical cyclone can form ?
Tropical Cyclones - . heta and katrina. focus statements. natural and cultural characteristics (features) of the
Middle Latitude Cyclones - . by jenny barnes. an introduction:. mid-latitude cyclones are also known as extra-tropical or
Cyclones GMS satellite image on 9 January 1992 showing Typhoon Axel in the northwest Pacific and Cyclones Mark and Betsy in the southwest Pacific. Bureau of Meteorology Following information taken from: http://ntlapp.nt.gov.au/tracy//advanced/Met/cyclones.html (Australian governmental department and mapsoftheworld.com
What are cyclones? • A Cyclone is a closed area of circular rotating fluid, clockwise in the Southern Hemisphere and Counterclockwise in the Northern Hemisphere • It arises due to low atmospheric pressure
Types of cyclones: • Cold core cyclones depends on the trough it is formed in • Warm core cyclones forms in the upper level of the trough • Extratropical cyclone is a totally different type of atmospheric disaster, which lacks both tropical and polar features. It is observed outside the tropical zone. Extratropical cyclones are primarily centered around mid-latitude. • Polar low is relatively less severe in nature. It is very common in north and south poles • Mesocyclone is a special type of cyclonic whirlpool that accompanies other severe weather conditions like tornadoes, supercells and thunderstorm
Tropical cyclones • Tropical cyclone depends on the warm core storm system • Most common form of cyclone • Develops due to a low pressure center • Occurs over warm oceans • Comes with powerful current of air, heavy rainfall and severe thunderstorms
Formation • Upward movement of warm air. • As the moist air moves up it comes in contact with the cold air in the upper level of atmosphere and gets condensed. • A powerful low-pressure cell is an essential factor for tropical cyclone. A revolving draft with a strong inward current leads to tropical cyclone
Based on its location and severity, tropical cyclone is classified as • typhoon, • tropical storm, • cyclonic storm, • tropical depression and • hurricane. • If the velocity of storm wind is not more than 60 kilometers per hour, it is termed as tropical depression. • Tropical storms come with a speed of 60 to 110 kilometers pre hour. • Wind speed associated with tropical cyclones must be more than 100 kilometers per hour. Tropical cyclones, which break out in the eastern part of North Pacific and northern Atlantic regions are popularly known as hurricanes. The same when occurs in the western part of North Pacific, it is termed as typhoon.
Hurricanes For a hurricane to form • the temperature of ocean water should not be less than 26.5 degree Celsius. • Moisture and heat developed from the water surface are the main factors influencing the strength of hurricanes. • As the land or ocean temperature falls, strength of hurricane decreases. For hurricane formation the relative humidity of the lower and middle tropospheric level must also be very high. Condensation of vapor reduces substantially due to high relative humidity. This results in latent heat formation due to increased precipitation.
The foremost characteristic is that tropical cyclones are most violent of all the atmospheric disturbances. • The average speed is 120 kmph. Although it may vary from 32 kmph to 200 kmph or more. At times it reaches 400 kmph also. • They have closed isobars. The pressure gradient is very sharp. More closely spaced isobars represents greater velocity of the storm and vice-versa. The pressure at the center is extremely low. The winds from the surrounding area are drawn towards this low-pressure core called the "eye" of the cyclone. • Tropical cyclones develop over oceans and seas only. They are most violent and vigorous over water. On landfall, their velocity decreases due to friction, and as the source of energy is cut off, they dissipate soon. Thus they affect the coastal areas only. • The movement of tropical cyclone is affected by the prevailing wind system. Normally they move from east to west under the influence of trade winds. • They are seasonal in nature and occur during a specific period of the year only. In the Caribbean this is June to November


Will be required to apply hallmarks in accordance with hallmarking legislation and customer expectations.
Experience in a silversmith role or equivalent is desirable. Experience working in a jewellery manufacturing environment is essential.


Have you ever had problems with the lifecycle of an Activity or Fragment? The necessity to handle things like a configuration change, an activity kill because of low memory issues, removal of the entire app process, etc. always distinguished Android mobile enviroment from other application runtime enviroments.
In our Android world there are many platform specific factors that we should pay attention to while writing every single line of code and especially during a development of libraries/frameworks.
For a long time I was looking at the Model View Presenter topic for an Android with some distance. Not MVP just as a pattern, because it's clear that every responsibility separation is great, but primaily its implementation in an Android way.
Having those assumptions we could think of our proper MVP implementation. First conspicuous and most problematic thing is proper presenter preservation in combination with the Activity/Fragment lifecycle.
The first implementation on this list which makes any sense. Use onSaveInstance bundle to save the Presenter state and later recreate it.
Presenter could be stored inside the Fragment with a flag setRetainInstance set to true.
Presenters should live in a memory only as long as its component (Activity/Fragment) is in memory. Using a static map we are changing the scope of responsibility.
There is a possibility that activity will be removed from memory because app needs its in other place, but the presenter for that activity will still be in the memory held by some static references. This is an unnecessary waste of the memory.
We could use the Loader retaining mechanism to store our Presenter. This method works universally both for activities and fragments.
An independent usage in an Activity or Fragment.
We could easily notice that last implementation using Loader to retain meets all of our assumptions from the beginning and looks like the best choice (and as you will see later – also easy) to implement.
Now you can scratch your head and ask 'Loader? I don't know what it is?'.
I'm aware that many people don't use or don't know loaders because at first glance they may look strange and there are some issues with them in specific situations.
In response to the following reaction I created library called Tomorrow!
To help all of you in MVP pattern with loaders (to retain presenters) implementation without even knowing or having any idea how loaders really work.
Tomorrow MVP library and its full description/documentation is available on GitHub and also as a dependency on maven server.


WHAT TO BUY – Shopping Tips for August – HOME AGAIN Jiggety-Jig!
NOTE: This post has been updated August 2018 from an earlier post. This post also contains affiliate links. See our full disclosure.
If you hope to pick up summer clothing deals, you'd better do your shopping fast. Mid to late July is when the best clearance discounts start, although where I live in Central Washington state, I found many deals earlier in the summer for flip flops, tees, sandals, tops, capris, swimwear, active wear, shoes, shorts, tanks, light summer skirts and dresses, already on clearance – some at up to 60% off – you're likely to find even better deals as the month wears on.
We always have a "Back to School Sunday" at our church, and give away school supplies, near the end of August. (School starts at the end of August or early September where we live.) The best prices AND inventory have started to slump by then, so you will want to get the majority of your school supplies by the middle of August for the best deals and availability. Many stores have lists of required supplies for your child's school grade or even listed by school and teacher.
Summer dinnerware, serve ware and drink ware, along with patio furniture are already clearance priced. You'll find dorm room housewares and small appliances on sale as well. There are some super duper bargains, so check out your favorite stores.
Pick up patio furniture, pools, garden decor, solar lighting, plants, (though the choices will be fewer, prices will be very low) soil, mulch and planters. The start of discounts on grills and camping equipment comes right at this time of year.
August is a real good time to buy video games. Though if you want to get your kids to play outside more, check out clearance priced outdoor toys, water toys and games. You could buy the sale priced video games now and save them for Christmas gifts!
If you'd like to book a cruise, be aware that September, October and the non holiday dates in November are typically the lowest prices for many cruises. AND the price of gas is still relatively low, so you might want to take a road trip yet this year!
Oh, I love the produce of summer! Summer melons, berries, grapes and soft fruit are at their peak. They are starting to pick apples and pears in the orchards surrounding my home. Zucchini is ripening almost overnight and corn, cucumbers and green beans are about perfect. Find a farmer's market and buy local if you are able, but with the continuing good prices for fuel, shipping costs remain relatively low for produce that needs to be shipped in, like bananas, mangoes, pineapple and avocados.
Egg prices have been somewhat lower recently, and don't look like they will rise much. Dairy prices are forecast to remain about the same for August. as well as poultry. Prices for beef remain about the same – with greater supplies, and the price for pork remains good. The relatively good fuel prices have helped to keep these prices lower. OTHER GOOD NEWS: Beef prices are forecast to not go up until 2019. If you shop carefully, you'll be able to save a lot at the grocery store.
Even though the days are hot (it's been in the upper 100s where we live in, here in early August) you might do well to head out soon and pick up some awesome bargains! And before you head out, check out these 10 Summer shopping tips! How to save Money on Just About Everything.


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Discover events and other top things to do in Leslie. Find tons of information of Leslie things to do.
There are so many things to do in the Leslie at any one time. That is why we have created this calendar site where you can see at a glance what's on in Leslie.


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Made in Heart (), is a 2014 Burmese drama film starring Pyay Ti Oo, Moe Hay Ko and Wutt Hmone Shwe Yi. The film, produced by Lucky Seven Film Production, premiered in Myanmar on October 3, 2014.

Cast
 Zin Wine as U Thitsar
 Moe Hay Ko as Thitsar Ye Ye Ni (his daughter)
 Zin Myo as Moe Di (his son)
 Wutt Hmone Shwe Yi as Mee Mee Ye Ye Ni
 Pyay Ti Oo as Thiha

Awards

References

2014 films
2010s Burmese-language films
Burmese drama films
Films shot in Myanmar
Films directed by Wyne

redpajama_set_name: RedPajamaWikipedia


However, not everyone carrying a significant amount of excess weight is a candidate for bariatric surgery. Some men and women have concerns about undergoing surgery to achieve their weight loss goals. For those patients, we offer effective non-surgical weight loss treatment options at West Medical.
Gastric balloons provide an effective aid to weight loss without the need to undergo invasive surgery. These soft, flexible devices are placed in the stomach non-surgically, where they remain for up to six months. The balloons take up room in the stomach, creating a feeling of long-lasting fullness that causes you to consume far less food.
Non-surgical weight loss treatment with gastric balloons makes it easier to control your portions. For patients who are committed to lifestyle changes, including a healthy diet and exercise program, this treatment can lead to significant weight loss. Shedding the excess pounds can not only improve your physique and boost your self-confidence, it can also help lower the risk of serious weight-related health conditions, including heart disease and diabetes.
ReShape is the first gastric balloon to be approved by the FDA. This dual weight loss balloon offers a proven approach to help patients lose weight and keep it off. ReShape is known as an "integrated dual balloon," as it is comprised of two smaller balloons instead of one larger balloon.
The dual ReShape balloon is placed in the stomach endoscopically. The patient is sedated and a thin tube inserted down the throat is used to place the deflated balloon in the stomach, then fill it with saline solution.
The balloon is left in the stomach for up to six months. At the end of the treatment period, the patient is again sedated and a thin tube down the throat is used to deflate and remove the balloon. Both the insertion and the removal procedure take approximately 30 minutes to perform, and the patient is free to return home after the procedure.
The ReShape balloon is a double balloon with a dumbbell appearance – two balloons attached in the middle. This may reduce the risk of the balloon deflating, passing into the small intestine, and causing bowel obstruction. It is unlikely that both balloons on either side of the dumbbell shape would deflate at the same time.
Orbera is another popular choice in a gastric balloon weight loss program. It involves one balloon that is filled with saline solution after it is inserted endoscopically into the stomach. Like the ReShape balloon, sedation is required for inserting or removing the Orbera balloon.
While the Orbera balloons remains in the stomach for up to six months, it aids in portion control and helps the patient have healthier eating habits. As stated by Orbera manufacturers, the design of the balloon and the technology of this non-surgical weight loss treatment can help patients lose up to three times more weight than with diet and exercise alone.
Orbera is a non-surgical, non-invasive treatment that can be performed under mild sedation. There are no incisions or sutures involved, and the treatment lasts for six months prior to removal.
Some gastric balloon systems involve placing more than one balloon at intervals approximately one month apart. As Orbera uses only one balloon, insertion only requires one trip to the doctor. Another advantage is that most patients begin to experience weight loss immediately after the balloon is inserted.
Obalon is a different type of gastric balloon system. It involves three smaller, gas-filled balloons placed in the stomach approximately one month apart.
There is no need for sedation in the procedure in which an Obalon balloon is inserted. The deflated balloon with a thin tube attached is simply swallowed, like a pill, with a glass of water. When the balloon reaches the stomach, it is filled with gas through the attached tube.
The patient returns in approximately one month to swallow the second Obalon balloon and have it filled with gas, and then returns again in another month for insertion of the third balloon. However, when the six-month treatment period is over, the Obalon balloons are removed by the same method as other gastric balloons – under sedation with the use of an endoscope.
Because the Obalon system involves several smaller balloons placed gradually over a period of months, the initial adjustment is typically easier on the patient. Gas-filled balloons are lighter than saline-filled balloons and may cause fewer side effects, such as nausea and stomach discomfort, during the initial adjustment period.
Another advantage of Obalon is that the smaller balloons can be swallowed by the patient to place them in the stomach. This system does not require an endoscopic procedure performed under sedation to insert the balloons.
Gastric balloons have helped many patients lose two to three times the amount of weight they would be able to lose with diet and exercise alone. Non-surgical weight loss treatments are geared toward patients with a BMI of 30 to 40. They may be an excellent option for patients who are not candidates for an invasive procedure or want to avoid it.
ReShape, Orbera, and Obalon balloons take up room in the stomach and provide a significant support for patients who have trouble with portion control. When combined with lifestyle changes, this weight loss tool can help patients develop healthier eating habits for a lifetime – without the need for invasive surgery.
For overweight patients, shedding pounds with non-surgical weight loss treatment options can improve appearance, self-confidence, and dramatically enhance quality of life. It can also significantly reduce the risk of serious weight-related health conditions. Schedule a consultation at West Medical to find out if you are a good candidate for this advanced, effective, non-surgical weight loss treatment.


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Tag Archives: One Night Ultimate Werewolf
Giving Thanks With Gaming
A week from now, Americans will be sitting down at Thanksgiving and joining with friends and family around tables in shared gratitude. Actually, Thanksgiving put this way sounds like what I do every week with dice, cards and game pieces instead of turkey and side dishes.
The time after Thanksgiving dinner was traditionally a time for games at my grandparents house when I was a kid. After the dishes were cleared, some of my uncles would sack out on the couch in front of a football game on TV but I always lingered at the table where the real games were happening. My grandmother, great aunts, aunts and mom would hold court at one end of the room-length table with a few rounds of Bridge and family gossip. At the far end, some other aunts and uncles hauled out a well worn Scrabble board and played a steady game of vocabulary one-upmanship. Some of my cousins would spread around on the hallway floor for games of War, Parcheesi and Hi Ho! Cherry-O. As the eldest of my many cousins, I always sat at the big table for dinner and there I mostly remained watching the adults play their games.
This year I'm particularly grateful to be hosting my brother and his family for our holiday shared meal. My brother is my oldest gaming partner dating back to the 70s and 80s when we first discovered oddly-shaped dice and little metal miniatures to paint. We are both fortunate to have wonderfully understanding wives who who have partnered with us in raising a second generation of tabletop gamers, and all of us will be present in Brooklyn for Thanksgiving this year.
After dinner games
Our tastes in games range wider than the traditional board and card games favored by the older generations in my family. Even so, getting four adults and five kids (boys and girls ranging in ages 10 to 16) all engaged in the same game today remains a challenge. Our interests and commitments vary, but here are few which have worked for our family's diverse audience over holidays past.
Dixit makes for a light but engaging game right after dinner with the various family members pairing off into story-telling and story-deciphering teams. This is a great multi-generational game to play since the kids can just as easily out-baffle the adults by using the key game component they always carry — their imaginations.
Guillotine switches the tone and ratchets up the humor for the Francophiles and budding historians with a twisted sense of humor. Nothing says family time at our dinner table like the beheading of aristocratic one-percenters during the French Revolution, all played with goofy cards. It might be a bit too off-color for some families, but all our kids dig this one.
For the classically-romantic, multiple hands of Love Letter makes for a royal crowd pleaser as cards are quickly played in a quest to win the heart of the fair princess. Lest that sound overly mushy, there's a ton of game wrapped up in just a few cards which easily play anywhere. The Batman version will also make a first appearance this year, switching up courtiers with DC Comics heroes and super villains.
One Night: Ultimate Werewolf seems to fit the natural progression from dinner into evening. My extended family can be a bit on the boisterous side, so squaring off as villagers versus a werewolf threat in tense 10-minute games. I've heard from a lot of people who love playing this one with family around the holidays, since it inevitably brings out the liars and agendas in the crowd.
As the evening rolls on well past dessert, a couple pots of coffee and a few drinks, some of the kids and adults will inevitably drift away from the table. For those of us who remain, a rowdy round of our favorite Letters From Whitechapel makes for a grand late night hunt for Jack The Ripper. Set on the dark streets of Victorian London prowled by cops, prostitutes and a famed serial killer, a group of players team up to hunt for Jack as he secretly makes his way home. If the theme doesn't seem to fit the holiday spirit for you, think of it as a way for you and your family and friends to work together in one of the better cat-and-mouse games I've ever played.
Black Friday games
The Friday after Thanksgiving is a day off for many, and hoards of Americans are up early, out the door and racking-up credit card debt with overly-publicized Black Friday shopping. Since I do everything I can to avoid the masses over the holiday weekend, the Friday after our family feast presents a rare full day to be filled with gaming. This year it's also my visiting brother's birthday, and celebrating the day is a great opportunity to pull a few a few of the larger board games off my shelf. I usually max out at about 2-3 players in these games, so having up to five players around the table will be a treat.
Civilization: The Boardgame is one of the granddaddys of civilization-building games. The game built on the innovations of the original Civilization games with a progressive "tech-tree" mechanic where technologies build within a historical timeline over thousands of years. Players march toward victory through different paths of warfare, culture and technology, allowing each player to work to their strengths and interact with human history along the way. With the Fame and Fortune and Wisdom and Warfare expansions, more possibilities and a fifth player are added into a game which stretches across the eons and a few hours of play.
Slaughtering the undead through an apocalyptic wasteland again doesn't sound very holiday-like, Zombicide is a great collaborative game of survivors versus mobs of zombies. Like my formative dungeon-crawling adventures with Dungeons & Dragons in the 1970s, Zombicide follows a party as they collect weapons and other survival items, level up in ability and accomplish missions. The game quickly goes from bad to worse over a couple hours, and working together as a group is the only way of surviving.
One of my favorite multi-hour games is Arkham Horror, based on the Cthulhu Mythos of H.P. Lovecraft. This is a big, beautiful game set in a sleepy New England Town inexplicably invaded by netherworld beasts. Adventurers team up, acquire weapons and magical items and seek to destroy the beasts who threaten the world with dominating insanity and destruction. Events, monsters and player characters all come with a deep narrative that unfolds throughout the game, taking this game off the board into a terrifically eerie role-playing experience.
While not a long time commitment, the card-driven Marvel Superheroes Legendary is best played in a big group of superhero players teaming up to foil the evil plans of an arch nemesis. Another collaborative game, Legendary really "feels" like a comic book to me with various hero characters growing in power and skills which play off the other characters on their team, whether it be the X-Men, Avengers or Fantastic Four. My brother and I have been huge Marvel Comics fans for decades, so getting into a game which has characters leaping from the page to the table is still as much of a thrill for us in our late 40s as it is for our kids.
Every family has their holiday traditions, and each generation builds on these and creates their own new traditions. Games remain a constant thread for my extended family through the holiday run from Thanksgiving through Christmas. The themes, mechanics and mechanics may have changed over the years, but at the root of our gaming is the chance to spend a few hours playing with those closest to us. This Thanksgiving, step away from the screens, clear the table and find your own gaming tradition with your family and friends.
Posted in General Gaming, Retro Gaming The 70s & 80s
Tagged Arkham Horror, Black Friday, board games, Bridge, card games, Civilization, DC Comics, Dixit, Dungeons & Dragons, Fame and Fortune, French Revolution, Guillotine, H.P. Lovecraft, Hi Ho! Cherry-O, Jack The Ripper, Legendary, Letters From Whitechapel, Love Letter Batman, One Night Ultimate Werewolf, Scrabble, Thanksgiving, Wisdom and Warfare, Zombicide
New Game Weekend: The Resistance: Avalon and One Night Ultimate Werewolf
The mechanics of common and secret knowledge among players creates the basis for so many games we play. A game like chess has everything set on the board for everyone to see, and it is only a player's skill and strategy that remains secret until revealed in a series of successive moves of action and reaction.
More typically games involve some level of secrecy either in cards hidden in a player's hand or pieces set on a game board ready to be revealed at specific moments during play. Deduction, reason, probability, informed guesses, manipulation through bluffing and revelation of information drives much of the action of these games.
Almost 30 years ago, Mafia was created by a psychologist at Moscow University. In the game, two players act as the mafia with their identity known to each other but not the other players. The non-mafia participants take on a variety of other roles, each with select knowledge of the other players and abilities to effect other player roles. With starting roles assigned, the game enters a "night phase" with all players shutting their eyes. A non-player game moderator bears witness as the mafia players and any accomplices kill off other players in secret. Next, all players open their eyes for a "day phase" and changes in the situation of the game is revealed. Players still alive in the game discuss the new conditions of the game, and attempt to discern the mafia players among them in subsequent night and day phases.
As Mafia spread outside of the former Soviet Union in the mid-1990s, it took on a horror-themed variant known as Werewolf. In the new version, players act as werewolves or villagers attempting to identify and kill off each other in night and day phases. Once players have an understanding of the basics of Mafia or Werewolf, neither game really requires any special equipment. This had made these games popular as pick-up party games with hardcore and casual gamers alike (my wife recently played Werewolf on a company retreat as a team-building exercise).
Cards, markers and free app from One Night Ultimate Werewolf
In the past two weeks, I had a chance to play two of the more popular modern versions of these games at Metropolitan Wargamers and Brooklyn Game Lab. One Night Ultimate Werewolf is the latest riff on the classic game from Bezier Games with werewolf players hiding among villagers with a variety of roles. These include colorful characters like the Minion who knows the werewolves and only wins if they survive, the Seer who secretly knows identities of other players and the Tanner who has a death wish and wants to be killed before the werewolves are found out. Along with the cartoon artwork on the heavy-carded playing pieces, this version of Werewolf comes with a free app which acts as a game moderator and timekeeper.
Card artwork from The Resistance: Avalon
The Resistance: Avalon is a the sequel to the sci-fi-themed The Resistance from four years ago from Indie Boards & Cards. Players of Avalon take on good and evil roles from Arthurian legend and set out on a series of quests to root out the opposition. After roles are set, a king is selected each round to select other players to participate in a quest. All players vote to approve or deny the selected party on their quest, and then players on the quest vote for the quest to succeed or fail. The evil players win if more quests fail than succeed, so each quest round is the chance to reveal who may be working alone or in concert to win the game for the evil side. Like the more traditional, Mafia game, Avalon involves a non-playing moderator.
With all these games, the colorful pieces and cards are just jumping-off points for the real action which takes place among the players. Accusations are slung, theories are posited and alliances are built and then dissolve in minutes. In the games I played recently, people spent a lot of time just staring into other people's eyes, looking for a glint of deception or a sly twinkle of acknowledgement. What has made all these games in their various names and variations so enduring is that human nature itself becomes the mechanic of the game. Whether the game is Mafia, Werewolf, Resistance or Avalon, the only real equipment needed isn't in a cardstock box but in what each player brings with them to the table.
Posted in New Game Weekend
Tagged Arthurian Legend, Bezier Games, Brooklyn Game Lab, card games, Chess, Fantasy, horror, Indie Boards & Cards, Kickstarter, mafia, Metropolitan Wargamers, One Night Ultimate Werewolf, The Resistance, The Resistance: Avalon, Werewolf


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Q: Keep track of progress of a `map` I have a map operation (that is actually run in parallel using parMap from Control.Parallel.Strategies) that takes quite a while. Given that I know how many times the function is applied (n in this context), how can I easily display, every once in a while, how many of the n applications have been evaluated?
The obvious solution would be to make the map a mapM with some putStr inside the mapping function, but that would:

*

*take an unnecessary amount of efficiency

*not sample the status every once in a while but in every applications

*basically remove all the good things about a deterministic algorithm in the context of parallelism

So, is there a way to keep track of this information, that I'm missing, that avoids these problems?

A: In production you probably shouldn't use trace and are forced to deal with the complications of needing IO, but for tests you could modify the definition of parMap to take another parameter telling when to emit a count:
import Control.Monad (sequence)
import Control.Parallel.Strategies (Strategy, using, rseq, rparWith, parMap)
import Debug.Trace (traceShow)
import System.IO (hFlush, hSetBuffering, BufferMode(NoBuffering), stdout)

evalList' :: Integer -> Strategy a -> Strategy [a]
evalList' t s as = sequence $ foldr f [] $ zip as [1..]
  where f (a, n) ss | n `mod` t == 0 = s (traceShow n a):ss
                    | otherwise      = s a:ss

parList' :: Integer -> Strategy a -> Strategy [a]
parList' t s = evalList' t (rparWith s)

parMap' :: Integer -> Strategy b -> (a -> b) -> [a] -> [b]
parMap' t s f xs = map f xs `using` parList' t s

-- some work to do
fib :: Integer -> Integer
fib 0 = 1
fib 1 = 1
fib n = fib (n-1) + fib(n-2)

main = do hSetBuffering stdout NoBuffering
          print $ sum (parMap' 1000 rseq (fib.(+20).(`mod` 5)) ([1..10000]::[Integer]))

If the work packages given by each list element become to small, you could adapt parListChunk instead accordingly.

A: One could try to craft this behaviour using timeout.
seconds :: Int
seconds = 1000000

progress :: [a] -> IO ()
progress [] = return ()
progress l@(x:xs) =
  do r <- timeout (5 * seconds) x  -- 5s
     threadDelay (2 * seconds)     -- 2s more delay
     case r of
       Nothing -> progress l  -- retry
       Just y  -> do putStrLn "one done!"
                     progress xs

Be careful since I fear that timeout is aborting the computation. If there's another thread that evaluates x that should be fine, but if this is the only thread doing that it could cause a livelock if 5 seconds are not enough.

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