Last week I reviewed a number of studies presented at this year's ACSM Meeting. This week I'm focusing on a series of studies that was presented in the 'Protein Metabolism' session. Read on to see how carbohydrates effect protein synthesis.
Last week I reviewed a number of studies presented at this year's American College of Sports Medicine Meeting. This week I'm focusing on a series of studies presented in "Protein Metabolism" session.
Carbohydrate restrictive diets are all the rage. Although their mainstream popularity is waning, carbohydrate restriction is still a regular practice among bodybuilders and general strength trained athletes, alike.
But believe it or not he low carb diet didn't start with Dr. Atkins or with Dr. Di Pasquale's Anabolic or Metabolic Diets. It actually started with a London undertaker more than 140 years ago.
Therefore, the purpose of this study was to assess the effects of a carbohydrate restricted diet on whole body proteolysis (protein breakdown) and skeletal protein synthesis (building).
Four men and four women participated in this small, pilot trial. They were first fed a "standard diet" for two days (60% carbs, 30% fat, and 10% protein) followed by a carbohydrate restricted (5% carbs, 60% fat, 35% protein) diet for seven days. Assessments were conducted on day two and seven of the carbohydrate restricted diet phase.
Upon completion of this short study, it was found that both whole body protein breakdown and skeletal muscle synthetic rate were increased (basically, breakdown increased, but so did synthesis).
There were no subsequent changes in fat free muscle mass, suggesting that the breakdown was offset by synthesis.
Take home message: The amount of dietary carbohydrate effects protein metabolism. It is important to maintain adequate carbohydrate intake and also an adequate protein intake; the goal of this approach is to minimize whole body proteolysis and maximize protein synthesis.
Recovery nutrition has been discussed ad nausea. However, many still don't understand its importance in the whole realm of training and nutrition. Similarly, others are still confused as to what should comprise a recovery meal. As you may be aware, carbohydrates are necessary for glycogen (storage form of carbohydrate) resynthesis.
Similarly, protein is crucial post-workout to help maintain a positive nitrogen balance. And the combination of the two has elicited a great insulin response than either alone. A greater insulin response means more rapid uptake of carbohydrate by the muscles and, subsequently, faster glycogen resynthesis. Therefore, a good amount of research has been conducted to measure the effects of both in a recovery beverage (or meal).
The purpose of this study was to determine whether the addition of protein to a carbohydrate beverage enhances recovery from endurance exercise.
Six active males participated in three separate trials. Each trial involved a run to purposefully deplete glycogen stores (90 minutes and 70% of VO2max). During the 4 hour recovery, subjects ingested solutions every 30 minutes. These contained either 0.8 g CHO/kg/hr + 0.3 g/kg/hr (CHO-Pro trial), 0.8 g CHO/kg/hr (CHO only), or a solution of 1.1 g CHO/kg/hr (CHO-CHO trial). The CHO only solution matched the CHO-Pro for CHO content; the CHO-CHO trial matched the CHO-Pro for energy content.
Results: The results demonstrated that endurance capacity was greater following both the CHO-PRO and the CHO-CHO only groups compared to the CHO alone group. Similarly, significantly greater insulin responses were seen with the CHO-PRO and CHO-CHO groups vs. the CHO. The CHO improved running time to exhaustion (not surprising because of its importance in glycogen resynthesis).
There was no difference between the CHO-Pro and CHO-CHO groups, however with regards to run time to exhaustion. What this group of researchers did not study, though, was nitrogen balance; the additional protein could have helped maintain a positive nitrogen balance. Since there was no difference between groups with regards to run time to exhaustion, they were both effective in that regard; maybe the additional protein would provide its own benefit, though. There is surely loads of research to support that theory.
Resistance training is necessary for hypertrophy - we know that. Resistance training also stimulates both protein synthesis and degradation; seems to be a bit of a paradox, doesn't it? This is why it is crucial to feed the body what it needs post-workout; recovery food intake is crucial for net protein balance to become positive.
Some research has suggested that not only are protein and carbohydrate beneficial, but added leucine helps optimize the required protein synthesis. The reason for this is it appears to have a very high insulinotropic potential (fancy way to say it increases insulin levels).
This study was therefore conducted to determine if additional leucine had an added benefit above and beyond that of carbs alone and carbs with protein. Eight male subjects were assigned to either CHO only, CHO plus protein, or CHO plus protein plus leucine following 45 minutes of resistance exercise.
Results: The results demonstrated the CHO+protein+leucine. In addition, the added leucine resulted in a significantly greater whole body net protein synthesis. These results demonstrate the carb+protein+leucine effectively stimulates muscle protein synthesis compared to carb only. A high quality whey protein will also provide a fairly significant dose of free leucine, so try a carb+whey protein product.
So from these studies, we reiterate the importance of protein in a post-workout product. There are a number of products available here at Bodybuilding.com; you can even go to your local grocery store for some good 'ol low-fat, chocolate milk. The key with a post-workout product (and all of these studies and many others support this) is you want a 3 or 4:1 carbohydrate to protein ratio.
What that means is that for every 3 or 4 grams of carbohydrate, there should be 1 gram of protein. For example, if you were to consume 1 cup of chocolate milk, you would get approximately 30 grams of carbs and 10 grams of protein (3:1). Also remember that it is important to consume this post-workout product as quickly after a workout as possible; this is of utmost importance if you plan to train again later in the day, because it will help facilitate rapid glycogen storage.
It is not as crucial if you don't plan to train until the next day (glycogen takes approximately 24 hours to be fully restored). However, it is most important for not allowing your body to maintain a positive nitrogen balance. Remember, resistance training increases protein synthesis and protein degradation; it is crucial to keep the latter one to a minimum and that can be done by consuming sufficient levels of protein, immediately after a workout and of course throughout the day.


The price of the ripple is currently under pressure below the support levels of $ 0.3200 and $ 0.3180 compared to the US dollar.
C & # 39; is a crucial bearish trend line formed with resistance at $ 0.3185 on the hourly chart of the XRP / USD pair (data source from Kraken).
It is likely that the pair will extend the current decline and may even disrupt the $ 0.3000 support area.
The price of the fluctuations fell sharply below the key support against the US dollar and Bitcoin. The XRP / USD remains at risk of further losses below the support levels of $ 0.3050 and $ 0.3000.
Last week, we saw a decent recovery above $ 0.3300 in ripple compared to the US dollar. However, the XRP / USD has failed on many occasions to cancel resistance levels of $ 0.3380 and $ 0.3400. As a result, there was a bearish reaction and the price fell below the support level of $ 0.3200. The decline was such that the peer broke the key support level of $ 0.3180 and moved into a bearish zone. Finally, there was a closing below the support level of $ 0.3200 and the simple 100-hour moving average.
Low was formed at $ 0.3102 and thereafter the price started a short-term upward correction. It has recovered above $ 0.3120 and $ 0.3130 levels. There was a break above the 23.6% retracement level of Fibra's last decline, from $ 0.3352 upwards to $ 0.3102 below. However, the previous major support near $ 0.3180 is now acting as a strong barrier for buyers. Furthermore, there is a crucial bearish trend line formed with resistance at $ 0.3185 on the hourly chart of the XRP / USD pair. Above the trendline, the 50% fiber retracement level of the last decline from the low of $ 0.3352 to $ 0.3102 is $ 0.3227. Therefore, there are many obstacles formed around $ 0.3180, $ 0.3200 and $ 0.3220.
Looking at the chart, the price of ripple could continue to clash with the resistance level of $ 0.3200. Therefore, there is the risk of further losses and could even disrupt the support area of $ 0.3000.
MACD schedule – The MACD for XRP / USD is slightly positioned in the bearish zone.
Now RSI (Relative Strength Index) – The RSI for XRP / USD is now well below the 50 level, with many bearish signals.


text:
By Twanda Prioleau and Caroline Triscik
Twanda Prioleau: Self-Care and Justice Work
"We all are hearing the words, 'I can't breathe' across our nation, but it's important that we step back and take the time to breathe so that we are there to stand up for those who have lost their breath."
— Twanda Prioleau
Listen in on our interview with Rev. Twanda Prioleau, pastor and teacher in Baltimore, Maryland, as we discuss habits of caring for one's own soul through the hard work of fighting injustice.
I met Rev. Twanda Prioleau this past winter in our clinical mental health graduate program and so appreciated hearing her thoughts on personal self-care practices in the midst of all of the various roles we often hold as women. As we are all navigating the current crisis of the pandemic and heightened tension around race and justice issues, I reached out to Twanda to see if she would offer her voice to our community, especially regarding self-care and justice work for professional women and women in higher education. In our conversation Twanda graciously brings a wealth of wisdom and pastoral care, helping us consider how we can own our story and find healing in that process.
— Caroline Triscik
You can listen on iTunes or at All Shall Be Well: Conversations with Women in the Academy and Beyond. We hope you enjoy this conversation as much as we did.
Links mentioned in this interview:
Rhythms of Rest: Finding the Spirit of Sabbath in a Busy World by Shelly Miller
Dr. Bessel van der Kolk on Why We Sing During COVID-19 Quarantine
Marianne Williamson quote about our deepest fear
Photo by Matt Bango from StockSnap.
justice | spiritual formation
Twanda Prioleau
Rev. Twanda Prioleau a native of Baltimore, Maryland, is a Wife, Mother, Pastor, Teacher, and Preacher. She is a graduate of Morgan State University where she received a Bachelor's of Science degree in Accounting in December 2003. She matriculated through Lancaster Bible College seeking a Master's Degree in Leadership studies until transferring in her last year to Lancaster Theological Seminary where she received a Masters of Divinity degree in May 2010.
Caroline Triscik
Caroline has served with InterVarsity since 2002 as a campus staff member in northwest Indiana and most recently in central Pennsylvania. She received her bachelor's degree in English with a focus on creative writing from Purdue University in 2002 and holds a master's degree in clinical mental health counseling from Messiah College. Caroline, her husband, and their three children live in "the sweetest place on earth," otherwise known as Hershey, Pennsylvania. In her spare time, she likes to read, discover new music, and attempt to train her uncontrollably exuberant Labrador retriever, Pax. Caroline is an associate with Women in the Academy and Professions.
By Liesl Gibson
An Interview with Liesl Gibson
With an eye toward social responsibility, Liesl Gibson shares her thoughts on clothing and fashion.
By Caroline Triscik and Sheila Wise Rowe
Sheila Wise Rowe: Healing Racial Trauma
Join us for a conversation with counselor and author Sheila Wise Rowe as we discuss her recent book on racial trauma and the tools she recommends for individual and corporate healing.
By Elaine Storkey and Jasmine Obeyesekere Fernando
Elaine Storkey on Scars Across Humanity: Understanding and Overcoming Violence Against Women
Listen in as WAP Associate Jasmine Obeyesekere interviews Dr. Elaine Storkey about her book Scars Across Humanity: Understanding and Overcoming Violence Against Women (IVP 2018) as the finale of the WAP Winter Book Club.
The Story of Tamar: Cherishing victims in a #metoo era
Jasmine Obeyesekere Fernando examines the biblical story of Tamar and finds solace for all who have experienced sexual violence in our #metoo generation.

redpajama_set_name: RedPajamaCommonCrawl


Nothing beats a fruity or veggie smoothie to quench your thirst after a long hard sweaty session. We've seen the increasing popularity of smoothies recently in the fitness industry and they offer various kinds from whey protein, vegan, cleansing and meal-in-one smoothie types. In my opinion, it's one of the top ways to really recover after exercising.
I personally love a green smoothie finished of with whey protein, spinach, avocado, and a banana to make it extra creamy. Simple but very effective! I also love to add in oats for a quick post workout drink or before a very heavy leg session to give me my carbs efficiently, without upsetting my stomach.
Adding in nut butters or nuts can give it that extra delicious taste but also increases the nutritional content of the smoothie too, by adding in the good healthy fats. As well as the micronutrients contained in nuts such as magnesium, which is perfect for joint and muscle pain so an added bonus in your recovery period.
As they are easily digestible and quickly absorbed in the blood stream, smoothies fit both perfectly as a pre workout snack too. It's important to have something before a workout to avoid muscle breakdown. So adding in carbohydrates, protein and a little bit of fats to allow insulin levels to stay level is essential. Post workout, smoothies can help replenish glucose levels and deliver essential macronutrients.
The best thing about making your own smoothie is you know there are no added sugars, which you must stay cautious about when looking on the high street. Always check the ingredients lists. Making your own smoothie also allows you to tweak the ingredients and make it the way you like it. Nutritious and delicious!
My main passion is Fitness, Food and Health and i love Blogging about my recipes or new fitness tips and motivation to help others in their own fitness journeys. I love baking healthy treats, and substituting foods for healthy alternatives!


text:
Coxe, Tench
Documents filtered by: Author="Coxe, Tench" AND Period="Washington Presidency" AND Project="Hamilton Papers"
Results 61-90 of 286 sorted by author
61To Alexander Hamilton from Tench Coxe, 30 June 1794 (Hamilton Papers)
You will find within this enclosure an estimate of the monies which are likely to be wanted in...
62To Alexander Hamilton from Tench Coxe, 18 January 1795 (Hamilton Papers)
The letter herein inclosed from Mr Dayton appears to require a degree of consideration from the...
63To Alexander Hamilton from Tench Coxe, [20 December 1793] (Hamilton Papers)
[ Philadelphia, December 20, 1793. In an undated letter written sometime in 1797 to Oliver...
Treasury Department, Revenue Office, January 12, 1793. "Agreeably to your Note of the 10th...
65To Alexander Hamilton from Tench Coxe, 8 October 1794 (Hamilton Papers)
I have the honor to enclose to you the eight following contracts. Vizt. 1. Mathew Spillard for...
66To Alexander Hamilton from Tench Coxe, 26 December 1794 (Hamilton Papers)
Treasury Department, Revenue Office, December 26, 1794. "Enclosed is a copy of a letter from T:...
67To Alexander Hamilton from Tench Coxe, 5 March 1794 (Hamilton Papers)
Treasury Department, Revenue Office, March 5, 1794. Requests a "warrant of four hundred Dollars,...
68To Alexander Hamilton from Tench Coxe, 12[–18] September 1792 (Hamilton Papers)
Treasury Department, Revenue Office, September 12 [ –18 ], 1792 . "The particular recapitulation...
I enclose to you some papers relative to a parcel of Goods, which have arrived at Boston under my...
70To Alexander Hamilton from Tench Coxe, 1 January 1794 (Hamilton Papers)
Treasury Department, Revenue Office, January 1, 1794. Requests "a warrant … for six hundred...
71To Alexander Hamilton from Tench Coxe, 24 October 1794 (Hamilton Papers)
Treasury Department, Revenue Office, October 24, 1794. "I had the honor to request of you on the...
72Tench Coxe's First Draft, September 1790 (Hamilton Papers)
The Secretary of the Treasury in obedience to the order of the house of Representatives of the...
Treasury Department, Revenue Office, October 27, 1794. "I have the honor to request that you will...
74To Alexander Hamilton from Tench Coxe, 9 June 1794 (Hamilton Papers)
Treasury Department, Revenue Office, June 9, 1794. "Measures having been taken to carry into...
Treasury Department, Revenue Office, December 26, 1794. "The Superintendent of the Virginia Lt....
You will find enclosed a very rough copy of Leslies improvement of the proposition of Hatton and...
I have the honor to inform you that the Result of my Enquiries relative to Messrs. Perry,...
Treasury Department, Revenue Office, January 7, 1795. "… the House of Whelen & Miller propose to...
79To Alexander Hamilton from Tench Coxe, [22 February 1795] (Hamilton Papers)
Messrs. Wheelen & Miller & Co. not having sent me the papers relative to the part of Patterson's...
80To Alexander Hamilton from Tench Coxe, 6 May 1793 (Hamilton Papers)
[ Philadelphia, May 6, 1793. On May 8, 1793, Hamilton wrote to George Washington : "The Secretary...
Treasury Department, Revenue Office, December 17, 1794. "I shall be glad of your opinion whether...
82To Alexander Hamilton from Tench Coxe, 2 August 1794 (Hamilton Papers)
Treasury Department, Revenue Office, August 2, 1794. "… from the best opinion which can be formed...
83To Alexander Hamilton from Tench Coxe, 1 July 1794 (Hamilton Papers)
Treasury Department, Revenue Office, July 1, 1794. "… I have the honor … to request that a...
84To Alexander Hamilton from Tench Coxe, 30 November 1792 (Hamilton Papers)
Treasury Department, Revenue Office, November 30, 1792. Announces "the completion of the light...
A doubt has been suggested by the Supervisor of Kentucky, whether the carriage tax for the first...
[ Philadelphia, June 4, 1793. On June 22, 1793, Hamilton wrote to George Washington and referred...
87To Alexander Hamilton from Tench Coxe, 13 July 1794 (Hamilton Papers)
The Secretary of the Treasury will judge how far the Limits of the two Departments require any...
Treasury Department, Revenue Office, October 10, 1794. "The Advertiset. for the military supply...
89To Alexander Hamilton from Tench Coxe, 23 September 1794 (Hamilton Papers)
Treasury Department, Revenue Office, September 23, 1794. Requests a "Warrant to be Issued for the...
Treasury Department, Revenue Office, July 8, 1794. "A few days after the receipt of your letter...


Baby Hedgehog Salon Game is one of the free online games to play.
Take care of this baby baby Hedgehog! He got quite dirty and likes to be washed. Follow the instructions on screen and use the left mouse button to click on the tools, products, items etc.


text:
BERLIN ART LINK STUDIO VISIT: ENDA O'DONOGHUE
From BERLIN ART LINK, published online September 2012
Article by Uwe Goldenstein; Studio Visit Photographs by Conor Clarke
http://www.berlinartlink.com/2012/09/03/new-enda-o-donoghue/
After wandering the labyrinthine corridors of the Atelierhaus Mengerzeile in Berlin's Treptow district for quite some time, I finally find my way to the spacious studio of Enda O'Donoghue (born 1973 in Limerick, Ireland) where a wonderful reception awaits me: a mug of strong tea and biscuits served on a tiny table, in the background the music of Scotland's Malcolm Middleton, probably one of the best songwriters of our times – even if, not unlike the pearls of the Berlin art scene, the world doesn't seem quite ready for him yet.
This is the perfect setting for a contemplative exchange on Enda's artwork – as perfect as the presentation of his large-scale paintings, all 2.40 metres wide and 1.80 metres tall that are propped on blocks along the studio's four long walls for our perusal. And, in particular, as perfectly intriguing as the painting itself – incredible, positively uncanny, how countless mosaic-like sections, abstract if taken on their own, combine to create an overall motif. All overlaid with the scent and charm of oil paint that transports the motifs into another time and dimension.
The rain patters against the windowpanes, our talk turns to the structures of his pictures, and we note a shared fascination with the timelessness of painting. Or, to be more precise, with the power of oils to move us into a sphere of simultaneity that can only exist within painting, causing us to forget everything around us, even the rainy Berlin summer. We talk about Reno, the first picture of Enda's I saw, last year, that made me want to meet him immediately. It shows an unfocussed image of three men, their backs to us, in some kind of casino. They appear motionless, frozen – and lost in the picture's unifying structure of geometrical fragments, merging with the vague, banal space from which they barely stand out.
"Reno" (2011) Oil on Canvas, 180 x 240 cm
From Reno we move on, in a new work entitled Artificial Light, to a funfair and the dodgems. Here, too, the abstract quality is astonishing: the complementary colours blue and orange-red vying for a life of their own, independent of the motif; the use of blurring, heightened by countless reflections; the displacement of time in the form of competing painted particles; and the shimmering atmosphere that holds the picture together. Still at the funfair, my gaze shifts to the tentacles of a carousel, the Octopus of the picture's title, rising out of the sky that dominates the frame. This picture, too, conspicuously lacks a centre, focussing the viewer's gaze on a sky generated out of geometrical forms.
To understand the mathematical colour coding of Enda's works, we look at a canvas he is currently working on: the source, a photograph of a group of people seemingly engaged in a spiritual dance, is translated into squares of colour, with the framing of the scene in tones of black already apparent. Once the picture is finished, this abstract play of colours will shift the presence of the motif into a placeless state of timelessness and illusion.
"Artificial Light" (2012) Oil on Canvas, 180 x 240 cm
Enda takes his motifs from image files discarded in the placeless Internet. He researches the origins of each individual picture and brings the photograph back to the surface of the world. Once the original owner's permission has been granted, it then serves as the basis for a super-sized retrieval on canvas. This procedure is typical of Enda's astonishing capacity for turning things on their heads.
Life amidst the flood of digital images is commonly associated with a lack of boundaries and the struggle to assert oneself against the torrents of banality. In terms of Andy Warhol's prophecy that "everyone will be famous for fifteen minutes", a picture and its creator today are only relevant for fractions of a second. High time, then, for this whole process to return to the slowness, dignity and weightlessness of oil painting. By adopting this approach, Enda holds a highly reflective mirror up to our age and brings the spirit of the times, often absent even from contemporary art, back into the picture.
Enda O'Donoghue's work will be featured in a forthcoming exhibition at Liebkranz Galerie Berlin, entitled "Fragile Worlds" which has been curated by Uwe Goldenstein.
"Octopus" (2012) Oil on Canvas, 180 x 240 cm
"Black & White today" (2011) Oil on Canvas, 12 canvases each 30 x 40 cm
Artist Statement:
1. Entropy
2. There is no mission, there is no statement, this isn't about anything.
3. Static ain't what it used to be.
4. Always trying to find lost.
5. Innocence is impossible
6. The rules of the puzzle are the key. The puzzle is impossible to solve, maybe its broken.
7. There may actually be strength in doubt.
8. Uncertain is as uncertainty does, after all.
9. Ellipsis…
10. Nothing to be done
(This list is subject to change without warning or prior notice)"
"Fuzzy Memory" (2012) Oil on Canvas, 70 x 95 cm
Uwe Goldenstein is a Berlin-based curator, writer and the director of BSA – Berlin Selected Artists a collective which was founded in 2010. BSA works together partner galleries, institutes and museums throughout Europe to present ongoing exhibitions and events. Goldenstein has worked previously as a researcher at the Imperial War Museum in London and the Rockefeller Foundation in New York. BSA – Berlin Selected Artists - www.selected-artists.com
Text translated by Nicholas Grindell – www.grindell.de


Salisbury House offers stylish office and studio space from 102 – 5,049 sqft. Each space is flooded with natural light from the lightwells running throughout and the building culminates in a charming roof terrace with city skyline views.With high-spec and bookable meeting rooms, a business lounge and no shortage of eateries on the doorstep, this is the perfect building to help your business thrive.
The area is in the heart of London's financial district, and is particularly known for its banking institutions – both Royal Bank of Scotland and the European Bank for Reconstruction and Development have bases there. Growth is also ongoing in the City of London, particularly business expansion. With skyscrapers regularly popping up in the area, Bishopsgate and Finsbury Square have been firmly established as a centre for business excellence.


text:
About T.W.T.
The Playwright
Support T.W.T.
Tennessee Williams Tribute
Month of September
All Month Long
Tennessee Williams Memorabilia Exhibit
Come and see a display of Tennessee Williams memorabilia at the Columbus-Lowndes Public Library at 314 7th Street North. Admission is free to the public.
Reception for Tribute
Reception for Tribute's Opening Night for "Death of a Streetcar Named Virginia Woolf, A Parody," and Fine Art Exhibit of Barbara Ann Carver Hunt at the Rosenzweig Arts Center-Gallery Room, at 501 Main Street. Admission is free to the public.
T.W.T. Opening Night
The T.W.T. opening night for "Death of a Streetcar Named Virginia Woolf, A Parody," Omnova Theatre-Rosenzweig Arts Center, at 501 Main Street. Tickets are required for the event.
12:00 p.m./ Noon
T.W.T. Lunch & Movie
T.W.T. lunch and movie at the Omnova Theatre-Rosenzweig Center, at 501 Main Street. Admission is free to the public.
T.W.T. Poetry Reading
T.W.T. Poetry Reading and High School Poetry Writing Contest, hosted by CT Salazar & Three Sisters Pie Company, at 422 Main Street. Admission is free to the public.
Stella Shouting Contest
The Hollyhocks Annual Stella Shouting Contest/ Sign-Up Starts at 5:30 p.m., at 204 5th Street South. Admission is free to the public.
"Death of A Streetcar Named Virginia Woolf, A Parody"
Presentation of "Death of A Streetcar Named Virginia Woolf, A Parody" – Omnova Theatre-Rosenzweig Arts Center, at 501 Main Street. A ticket is required for this event.
Tom's Columbus
Breakfast with Scholar Presentation & Discussion at the Tennessee Williams Welcome Center, 300 Main Street. Admission is free to the public.
1 Act Play
1 Act Play at Three Sisters Pie Company, at 422 Main Street. Admission is free to the public.
2:00 p.m. matinee
Matinee presentation of "Death of A Streetcar Named Virginia Woolf, A Parody" – Omnova Theatre-Rosenzweig Arts Center, at 501 Main Street. Ticket is required for the event.
Moon Lake Gala & Silent Auction
Moon Lake Gala & Silent Auction – Rosenzweig Arts Center Gallery Room, at 501 Main Street. Ticket is required for this event.
"Death of A Streetcar Named Virginia Woolf, A Parody" – Omnova Theatre-Rosenzweig Arts Center, at 501 Main Street. Ticket is required for this event.
Tennessee Williams Sermon
The annual Tennessee Williams Sermon held at St. Paul's Episcopal Church, at 318 College Street.
Designed By Next Stage Media | © 2019 Tennessee Williams Tribute | Contact Us | Donate Today


Experience the fastest day cruise to discover the magnificent sights of Bali's three sister islands; Nusa Lembongan, Nusa Penida and Nusa Ceningan.
Cruise along towering limestone cliffs dropping straight into the sea, float by the "Hole in the Rock" or the "Manta Point Gate" and beautiful secluded, white sand beaches.
Enjoy the absolute best snorkeling spots. Sometimes manta rays, whales or dolphins cruise nearby playing in the water – If you are lucky they might even come in closer to greet us!


text:
Amateur Radio at AA6E
Martin Ewing holds the amateur radio callsign AA6E.
AA6E operating desk. At left is the Flex 6500 transceiver and antenna controls. At the center is an Intel NUC7i5 computer.
The AA6E antennas include an 86-ft non-resonant dipole (center) and a vertical discone antenna (right).
We are using the Flex 6500 software-defined radio for HF contacts (1.8 - 30 MHz).
As we make a radio contact, we enter the details of the station and the operating conditions in our station log - log4om.
After an operating session, you can upload the local log information into the cloud-based Logbook of the World database.
AA6E Front Page
A few Blogs
Web Technical
AA6E Publications
What is Amateur Radio?
Senior Living for Hams
AA6E QSL designs
Software Defined Radio (Nutmeg Hamfest 2019, pdf)
Projects & old Wiki
about Martin S. Ewing
Along with the rest of the world, life at AA6E has changed. Since March 19, 2020, most normal services at Evergreen Woods have been re-engineered to minimize exposure problems and to reduce the risk of infection from the outside world. Because we have assisted living and skilled nursing facilities, this becomes critical even for those of us in the "independent living" category.
The restrictions have tightened over the weeks to the point that no outside visitors are allowed and residents are strongly discouraged from traveling "off campus". Meals and miscellaneous supplies are delivered to your apartment by our wonderful community staff to the point that you really don't have to venture out, except for exercise.
It turns out that ham radio (and other home technology projects) aren't affected by pandemics. There is lots more activity on the radio bands than we might have expected, pre-pandemic. (In the before time.)
We hope to get out of the "lock down" in coming weeks or months, but until then we are coping. Stay well! See you on the bands?
Ham Radio in Brief
Technology, communications, education, public service, a way of life? Amateur Radio (Ham Radio) has been around for 100 years and counting. You need to pass an FCC exam, and then the airwaves are yours -- in government-allocated frequency bands.
What is Amateur Radio? Learn more.
AA6E.net – ewing@alum.mit.edu
copyright © 2020-2022 Martin S Ewing
Callsign history
K5MXF WA1OCT WB6YBQ
VK2ERX AA6E
Return to https://aa6e.net (main site).


I have been drawing pictures for as long as I can remember. The watercolors my draftsman dad painted fascinated me as a child. Mother, also had artistic talent and her father was an amateur cartoonist.
I was destined to draw pictures for a living. After graduating from the Art Institute of Pittsburgh, I became a designer/illustrator for a number of design studios in the Pittsburgh area. Eventually, I entered into a partnership with two other artists to form the art studio, Rainbow Grinder. Our aspiration was to emulate the hip Push Pin Studios in New York. These days, I'm working in computer imagery, traditional watercolor and oil painting, and applying these skills in the publishing business.
Within the last few years, I have designed and illustrated murals for historical museums in Pittsburgh, Oil City, Annapolis and Kansas City. These works of art usually entail a visual history of people and events pertinent to the area.
Over the years, I have received numerous awards from the New York and Chicago Art Director's Club, Pittsburgh Visual Communications Society, and other associations who have promoted my work.
I live in Pittsburgh with my wife Lorraine. Both of my children are artistically talented, but pursuing other vocations. However my grandsons are very interested in drawing rocket ships, castles and monsters.


Jonathan T. Cohen is a licensed CPA located in Langhorne, PA 19047. Jonathan T. Cohen has been issued a Pennsylvania license. All CPAs, including Jonathan T. Cohen, have at the minimum an undergraduate degree in accounting, passed a rigorous national exam and adhere to mandated continuing education requirements of their states in which they are licensed. CPAs can work in private industry, education or government but most people think of CPAs during tax season as the experts in tax preparation. Their overall training in business and knowledge in principles of general law and taxation provide CPAs with the skills to help individuals with both personal and business financial decisions.
Looking for the best accountants located in Langhorne, PA? Jonathan T. Cohen is a CPA located in Langhorne, PA. Jonathan T. Cohen, CPA and other public accountants located in Langhorne, PA will help you with tax preparation, tax planning, bookkeeping, accounting services, estate and trust taxes, and much more.
Are you Jonathan T. Cohen, a CPA from Langhorne, PA? Upgrade your basic listing to a featured listing with client reviews and ratings.


text:
J 0008/81 (Refund of fee for European search report) of 30.11.1981
I. A decision of the European Patent Office may be, but ought not to be, given in a document which in form appears to be merely a communication. Whether a document constitutes a decision or a communication depends on the substance of its contents, not upon its form.
II. Since the amendment of Article 10 of the Rules relating to Fees on 14 September 1979, it is not possible to refund the fee for the European search report if that report is based on an international search report prepared under the provisions of the PCT by any International Searching Authority other than the EPO.
European Patent Convention 1973 Art 157(2)(b)
Rules relating to fees Art 10
Patent Cooperation Treaty Art 2(vii)
Decision AC/14.09.1979
Form of decision
International application
International search report
Refund of fee for European search report
R 0004/18
I. On 17 December 1979, the appellant corporation filed an international application under the Patent Cooperation Treaty with the United States Patent and Trademark Office designating 16 States including eight Contracting States to the European Patent Convention.
II. On 18 June 1980, the United States Patent and Trademark Office, acting as International Searching Authority, issued a search report on the international application.
III. On 25 September 1980, the appellant corporation filed a European patent application, claiming priority from the international application and designating three Contracting States to the European Patent Convention, two of which had also been designated in the international application. With the European patent application the appellant corporation filed a copy of the search report issued on the international application. The fee for the European search report was duly paid.
IV. It appears that the appellant corporation was unable to designate in the international application one of the States designated in the European patent application because that State had not ratified the Patent Cooperation Treaty and that this was the only reason why the European application had to be made.
V. By letter dated 29 September 1980 the appellant corporation's representatives requested a partial refund of the fee for the European search report on the ground that the European Patent Office had the benefit of the search report issued on the international application. A 20% reduction was suggested as appropriate as that was the reduction which would have been allowed if the European application had been the regional phase processing of the international application, rather than an independent application claiming priority from the international application.
VI. In a letter dated 23 April 1981, the Receiving Section wrote as follows: "In answer to your letter of September 29, 1980 concerning the above-mentioned European patent application, we inform you as follows: In the present case we must reject your request for a partial refund of the European search fee, as the decision taken by the Administrative Council to reduce the search fee by one fifth only concerns the supplementary European search reports as mentioned in Art. 157, par. 2(a) of the Convention i.e. the regional phase processing of an International Application."
VII. On 23 June 1981, the appellant corporation lodged notice of appeal against "the Decision dated 23 April 1981" asking for it to be set aside and for at least a partial refund of the fee for the European search report. Reimbursement of the appeal fee was also requested. The appeal fee was duly paid.
VIII. On 9 July 1981, the Receiving Section wrote in acknowledgement of receipt of the notice of appeal, drawing attention to the necessity to file a written statement setting out the grounds of appeal.
IX. On 3 July 1981 the appellant corporation's representatives wrote to the Receiving Section querying whether they had been correct in appealing against the "Decision" but indicating that they would be prepared to accept it as an appealable decision.
X. On 19 August 1981 the statement of grounds of the appeal was duly received. The appellant corporation contended therein that, in accordance with the Decision of the Administrative Council of 14 September 1979 on the reduction of the search fee for the European search report, it was entitled to a refund of 20% of the fee because a European patent application claiming priority from an international application can be regarded as an international application within the meaning of Article 150(2) EPC, having regard to the definition of "international application" in Article 2 (vii) PCT. It contended that it would be inequitable to penalize an applicant who had to use a European application in addition to an international application in order to designate States which had signed but not rectified the Patent Cooperation Treaty. It further contended that Article 10 Rules relating to Fees enables a refund to be given in the case of a European patent application claiming priority from an earlier application on which the EPO has drawn up a search report. Where the earlier application is an international application filed at a receiving Office for which the EPO acts as International Searching Authority, the applicant can obtain the refund, but an applicant of United States nationality and residence cannot file at such a receiving Office and is thus also penalized unless the Decision of the Administrative Council of 14 September 1979 can be applied in his favour.
2. The Receiving Section's letter dated 23 April 1981 constitutes decision of the Receiving Section, within the meaning of Articles 21 and 106 EPC, inasmuch as it constitutes a clear rejection of the appellant corporation's request for a partial refund of the fee for the European search report and is also reasoned as required by Rule 68(2) EPC.
3. In accordance with the normal practice of the European Patent Office, the contents of the letter ought to have been identified as a decision, so as to preserve the clear distinction made in the Convention and Implementing Regulations between decisions and communications; cf. e.g. Rules 68 and 70 EPC. The letter ought also to have drawn attention to the possibility of appeal and the provisions of Articles 106 to 108 EPC, in conformity with Rule 68 (2) EPC. The fact that the requirements of Rule 68 (2) EPC were not fully complied with does not, however, mean that the letter was merely a communication. Whether a document issued by the European Patent Office constitutes a decision or a communication depends on the substance of its contents, not upon its form. The appellant corporation's representatives were justified in treating the letter as an appealable decision.
4. The appellant corporation's contention that their European patent application can be regarded for the purposes of Part X of the European Patent Convention (Arts 150-158) as an international application, is, however, not sustainable and must be rejected. An application cannot be an "international application pursuant to the Patent Cooperation Treaty" unless it is filed under that Treaty, which the appellant corporation's European application was not (Art 2 (vii) PCT; Art 150 (2) first sentence EPC). The argument that Article 150 (2) EPC is of wider scope than Article 150 (3) EPC does not help the appellant corporation. All that Article 150 (3) EPC provides is that some international applications are deemed to be European patent applications. The appellant corporation is seeking to establish the converse proposition, which is contrary to Article 2 (vii) PCT and Article 150(2) EPC.
5. It is to be noted that, simultaneously, on 14 September 1979, the Administrative Council made two related Decisions (cf. Official Journal EPO 1979, 368, 369). First, it decided to reduce the search fee provided for in Article 157(2)(b) EPC by one fifth in the case of international applications on which an international search report had been drawn up by any of three specified offices, including the United States Patent and Trademark Office. Secondly, it amended Article 10 of the Rules relating to Fees inter alia by abolishing the former Article 10 (2), which had read: "The search fee may be refunded fully or in part if the European search report is based on an international search report prepared under the provisions of the PCT by the European Patent Office or by any other International Searching Authority." The deletion of the former Article 10(2), coupled with the first Decision, shows that it was deliberately decided to reduce the scope for giving refunds after 14 September 1979. It is not possible, therefore, to interpret either the first Decision or the amended Article 10 by reference to the considerations of "equity" urged by the appellant corporation's representatives. In the absence of a basis for this appeal in the Rules relating to Fees, it cannot succeed.
6. As the appeal does not succeed, the application for reimbursement of the appeal fee in accordance with Rule 67 EPC must fail.
The appeal against the decision of the Receiving Section of the European Patent Office dated 23 April 1981 and the appalication for reimbursement of the appeal fee are dismissed.


My previous research in amphibian paleontology showed me just how much there was to know about the osteology of living salamanders. My hope is that by better understanding the morphology, function, and diversity of modern salamanders we can more accurately identify them in the fossil record and gain a deeper sense of their evolutionary history.
Modern salamanders show not only a diversity of feeding strategies (hunting on land, or in water, or arboreally with projectile tongues), but also a certain flexibility throughout life. Among Caudata are groups that begin life in the water and remain there through sexual maturity, while others metamorphose and live their adult lives on land. Some groups have direct-development and never need to feed aquatically. This makes them an ideal group to study the mechanisms of feeding and how they are reflected in cranial morphology, in an effort to tease apart ecological and phylogenetic influences on skull shapes.
My dissertation research has focused on lineages with secondarily aquatic species, particularly the lungless salamander genus Eurycea. I am interested in how the skull shape differs in different lineages and the biomechanical consequences of those shape differences, as well as asking questions about the skull's material properties.


text:
John 18:33-40 | There IS More | November 7, 2021
Collegiate, There IS More, Videos / November 8, 2021 May 26, 2022
Robbie talks about Jesus's interaction with Pilate in John 18 and what it means that Jesus is King!
John 13 | There IS More | October 17, 2021
Collegiate, There IS More, Videos / October 18, 2021 May 26, 2022
Robbie takes us through the account in John 13 of Jesus washing the disciples' feet and encourages us to imitate Jesus in His blessing and serving of others!
Christian takes us through John 11 and discusses what it looks like to trust Jesus even in the midst of difficulty!
John 10 | There IS More | October 3, 2021
Collegiate, There IS More, Videos / October 3, 2021 May 26, 2022
David takes us through John 10 and Jesus's teaching that He is the gate and the good shepherd.
John 9 | There IS More | September 26, 2021
Collegiate, There IS More, Videos / September 26, 2021 May 26, 2022
Christian talks about John 9 and the ways that we tend to respond to the Light of Jesus!
Robbie shares about John 6 and Jesus's proclamation that He is the Bread of Life!
John 5:1-24 | There IS More | September 12, 2021
Christian discusses Jesus's invitation for us to become His apprentices in John 5.
John 4:4-26 | There IS More | September 5, 2021
Collegiate, There IS More, Videos / September 5, 2021 May 26, 2022
Kristal dives into John 4 and Jesus encounter with the Samaritan woman at the well.
John 3:1-21 | There IS More | August 29, 2021
Collegiate, There IS More, Videos / August 29, 2021 May 26, 2022
Kristal continues our series on the book of John by looking at Jesus's conversation with Nicodemus in John 3! Check out the 11a recording below or the 707p Livestream here.
John 1 | There IS More | August 22, 2021
Robbie kicks off our new series on the book of John! Check out the 11a recording below or the 707p Livestream here.


Coach Thomas was born in Trinidad and Tobago where he played competitive soccer as a youth. His professional playing career started in 1998 which has taken him to Asia where he played in Hong Kong with South China Athletic Club. While there he was able to win honors of MVP with a double championship in the Vice Roy Cup & Hong Kong FA Cup. While there he also represented the club in the Asian Club Championships. He represented Trinidad and Tobago Mens National Team in the Caribbean Shell Cup of 1998. Sheldon also played in the US for Orange County Waves in the "A League". As the farm club of the Los Angeles Galaxy he was called up to play with the Los Angeles Galaxy for the World Club Championships of 2000. Before his professional career he played in College at Cal State University Fullerton. As a transfer student from El Camino Junior College in 1996 he achieved honors of All American and Athlete of the Year Awards in 1996 and 1997 for the Mountain Pacific Division while attending Cal State Fullerton.
Coach Thomas has coached youth soccer for more than 15 years. He is presently the Head Boys Varsity Soccer Coach at St. Bernard High School in Playa Del Rey, CA. He enjoys working at the youth level with the development of each player's transition to the next level.
Holds a USSF National E License.
Coach Thomas is a member of the United States Soccer Federation (USSF) and CalSouth Soccer.


text:
by Mongabay Indonesia and Tempo 14 December 2020
Jumar is no stranger to the presence of elephants. Having lived and farmed in the village of Pematang Pudu village in Bengkalis district, in Indonesia's Riau province, for more than…
Sri Lanka activists decry downgrade of non-protected 'other' forests by government
by Malaka Rodrigo 11 December 2020
COLOMBO — With a single notification, Sri Lankan authorities have recently transferred the guardianship of forests lying outside protected areas to local administrators, with a view to increasing the island's…
Papua sawmill loses legal timber stamp over allegations of permit forgery
by Hans Nicholas Jong 11 December 2020
JAKARTA — A major sawmill operation linked to widespread deforestation and corruption in Indonesia has had its legality certification revoked by the licensing authority over allegations of a forged permit,…
In China, public support grows to rein in the wildlife trade in the wake of the pandemic
by Emily Harwitz 9 December 2020
Public attitudes in China have shifted substantially to favor stricter regulations on the wildlife trade and a willingness to stop consuming wildlife, researchers reported recently in the Chinese journal Biodiversity…
Sri Lanka to the U.K.: Here's your waste back. And there's more to come
by Malaka Rodrigo 9 December 2020
COLOMBO — Sri Lanka has sent back the first batch of hundreds of containers of waste to the U.K., becoming the latest nation in the Global South to push back…
Palm oil giant Wilmar unfazed as watchdogs cry foul over Papua deforestation
by Hans Nicholas Jong 8 December 2020
JAKARTA — An area of natural forest the size of 1,500 football fields has been cleared since January in an oil palm concession in Indonesia's easternmost region of Papua by…
Worker feared dead as landslide hits quake-prone dam in orangutan habitat
JAKARTA — One person is missing and feared dead following a series of landslides near the site of a planned hydropower plant in the only known habitat of the critically…
Podcast: Will a newly discovered ape species face a dammed future?
by Mongabay.com 3 December 2020
North Sumatra is home to 1 of only 8 known great ape species in the world, the newly described Tapanuli orangutan, first classified in 2017 after its habits and DNA…
Coronavirus risk grows as animals move through wildlife trade
by Stephanie Melchor 3 December 2020
The COVID-19 pandemic has made it clear that when coronaviruses leap from wild animals to humans, the results can be devastating. A new study from Vietnam provides new insights about…
Money to burn: Study finds fire-prevention incentives in Indonesia don't work
JAKARTA — Paying villages in Indonesia to ensure they don't burn their land for farming appears to have little to no effect on reducing fires, researchers have found. The implication…
Dolphins face growing pressure as development eats into Borneo's interior
by Carolyn Cowan 2 December 2020
Amid the steaming swamps adjoining Borneo's Mahakam River, a fisherman slows his boat to glide gently across the surface of Lake Melintang. He senses something amiss up ahead. A critically…
Pulp producers pull off $168 million Indonesia tax twist, report alleges
JAKARTA — Two major pulp and paper producers associated with widespread deforestation and land conflicts in Indonesia may also have skimped on $168 million in taxes through a web of…
Alleged gov't-linked land grabs threaten Cambodia's Cardamom Mountains
by Chris Humphrey 1 December 2020
Rising across remote stretches of southeast Cambodia, the Cardamom Mountains harbor dense tropical rainforest, much of it native growth carpeting the range's wet slopes. Due to its remoteness, the vast…
'Turning fear into strength': One woman's struggle for justice and land rights in Sulawesi
by Febriana Firdaus 1 December 2020
This article was co-published with The Gecko Project. Read parts one and two of the series, and watch the film here. It's cloudy when my plane lands at the airport…
New snail subspecies with 'upside down shell' found in last green frontier east of Manila
MANILA — In 2017, a group of researchers surveying mollusks in a popular ecotourism site east of the Philippine capital stumbled upon a tiny land snail with a unique "upside…
'Certified' palm oil linked to worse social, ecological outcomes for Indonesian villagers
by Loren Bell 30 November 2020
While many look to sustainability certifications as a panacea for the issues surrounding oil palm plantations, a new study cautions that these programs may not be enough to prevent negative…
Lobster export policy that landed Indonesian minister in jail could resume
by Basten Gokkon 30 November 2020
JAKARTA — The arrest of Indonesia's fisheries minister on bribery charges has prompted a freeze on exports of lobster larvae, but a top official has indicated this is unlikely to…
Big mammals are at risk in the world's poorest countries, even within parks
by Tess Joosse 27 November 2020
Poaching is a pervasive global problem, and iconic mammals like elephants and rhinos are hit hard by illegal hunting. This is especially true in the world's poorest countries and within…
Indonesian fisheries minister arrested over graft in lobster policy
JAKARTA — Authorities in Indonesia have arrested the country's fisheries minister on charges of corruption related to a controversial policy to resume exports of baby lobsters. Agents from the Corruption…
The newest species of Philippine false gecko is the 10th (and counting)
by Mavic Conde 24 November 2020
ALBAY, Philippines — Spotting false geckos in the wild can be hard. They can easily disappear into their environment thanks to their cryptic colors and markings and their use of…
Coal stockpiles threaten public health, ancient temple, in Indonesian village
by Yitno Suprapto 23 November 2020
Along the banks of the Batanghari River on the Indonesian island of Sumatra, thick black coal dust billows from mountainous stockpiles belonging to the coal company PT Tegas Guna Mandari…
Mongabay launches in Hindi to expand environmental journalism in India
by Rhett A. Butler 22 November 2020
More than 21 years ago I established Mongabay out of my love for nature and wildlife. Today the endeavor has grown far beyond what I could have ever imagined with…
Philippine 'raptor boy' shows it takes a village to protect a migration route
by Bong S. Sarmiento 22 November 2020
SARANGANI, Philippines — Half a decade ago, the curiosity of a 10-year-old boy helped ignite a love affair with birds that have swept up his village and helped bolster support…
Inside the weaving protests of West Timor
by Febriana Firdaus 20 November 2020
This article was co-published with The Gecko Project. Read parts one and three of the series, and watch the film here. It's raining, windy, and misty as I head toward…
New rule puts Indonesia's protected forests up for grabs for agribusiness
by Hans Nicholas Jong 20 November 2020
JAKARTA — Indonesia's dwindling forests may be cleared for farmland under a government-led program to boost domestic food production, raising fears of a surge in deforestation. The government's "food estate"…
Podcast: Sumatra's deforestation demystified
by Mongabay.com 18 November 2020
Sumatra contains some of the largest tracts of intact rainforest left in the world, and is also at the center of a complicated web of deforestation drivers, many of which…
A Philippine community sees life-saving payoffs from restoring its mangroves
by Jun N. Aguirre 18 November 2020
AKLAN, Philippines — In December 1989, Elizabeth Ramos, now 63, heard from a neighbor that a mangrove reforestation project was underway near her home in the province of Aklan in…
More Indonesian sailors repatriated from deadly Chinese fishing fleet
JAKARTA — Eighty-eight Indonesian sailors have recently been repatriated from a notorious Chinese fishing fleet where six of their compatriots died under harsh working conditions. The Indonesian Foreign Ministry announced…
The women of Kendeng set their feet in cement to stop a mine in their lands. This is their story.
This article was co-produced with The Gecko Project. Read parts two and three of the series, and watch the film here. Serene, prosperous, fertile. These words come to mind as…
Bribery-tainted coal plant in Indonesia held up as landowners hold out
JAKARTA — Already facing a pandemic, a corruption scandal, and the revocation of its environmental permit, an embattled coal-fired power plant on the Indonesian island of Java faces a new…


Do Assistant Managers Have the Right to Overtime Pay?
Some businesses think that if an employee has the title of assistant manager, they are not entitled to overtime pay. Instead many business paid the "assistant manager" a salary no matter how many hours a week they work. However, according to the Fair Labor Standards act the title of an employee is not important. What is important is what type of job duties the employee actually performs. In other words, if you have the title of "manager" but no real management powers then you may be entitled to overtime pay. Can you hire, fire, set schedules or give raises? If not, then you may be entitled to overtime pay under the FLSA. If you or someone you know feels that you have been wrongly denied overtime pay because of your job title, then you should talk to a Tennessee employment and overtime pay lawyer immediately. They will hear your claim and help you get the compensation you may be eligible for.
What criteria make assistant managers exempt from overtime pay requirements?
Many assistant managers do not meet the criteria for this overtime pay exemption because they often do not primarily manage the business or company as part of their job. They are often expected to work the same amount of time or more as other regular hourly paid workers. They also usually do not oversee two or more workers as part of their job on a regular basis and they may have no authority when it concerns who to hire for the company or which workers need to be terminated. It also important to note that job title does not determine whether or not an assistant manager qualifies for overtime pay, only the tasks they perform are used to determine this.
What are some of the tasks expected of most assistant managers?
What can I do if I have been denied overtime pay by my employer?
If you are an assistant manager or supervisor of any kind and feel that you have been denied the right to overtime pay, you need to speak with a Tennessee employment and overtime pay attorney with the Higgins Firm as soon as possible. We care about our clients and how hard they work for their pay and will listen to your case and determine if you are eligible for back pay for overtime you failed to receive in the past. If you are eligible, we will work with you to make sure you receive the compensation that is rightfully yours under the Fair Labor Standards Act.


Reflected Ceiling Plan Drawing What others are saying "Lewis) is a New York-based design intensive architecture firm founded in 1997 by Paul Lewis, Marc Tsurumaki, and David J."... 12/02/2009 · I have received an architectural floor plan, reflected ceiling plan and structural plan. When I xref the rcp to the floor plan the ceiling grid does not show up.
This electrical floor plan sample shows the lighting layout on the classroom reflected ceiling plan. "Architectural lighting design is a field within architecture and architectural engineering that concerns itself primarily with the illumination of buildings.... Previously learned commands are used to draw the tenant space reflected ceiling plan in Exercise 11-1, Part 1, and the tenant space voice/data/power plan in Exercise 11-1, Part 2. Helpful guidelines for drawing Exercise 11-1 , Parts 1 and 2, are provided.
The 5th floor reflected ceiling plan looks fine so I create detail plans for the suites at a different scale. this new suite blowup has what looks to be the same suite but everything is greyed out and when i switch from coarse detail to fine detail it doesn't do a thing.


text:
Pink forgets the words to her old songs in hilariously new video
Monday, 21 August 2017, 11:10AM
Nick Grimshaw put Pink to the test to see if she could remember her old song lyrics.
Before Pink took off on her successful solo career, the 37-year-old pop star sang in the girl band Choice. The BBC Radio 1 host played some of the group's songs for her and Pink was left red faced after not being able to remember a single one.
Grimshaw also played the 2001 Moulin Rouge! hit, Lady Marmalade, which saw Pink team up with Christina Aguilera, Maya and Lil' Kim ... Again, Pink couldn't remember the words.
Pink laughed it all of saying: "Look, all that shows is that I live in the present, not the past."
And we don't blame her when she's got so many amazing new songs to remember!
Watch the hilarious video for yourself above.
It turns out Anika Moa's adorable baby girl Marigold looks JUST like her mum
'Breakfast' host Hayley Holt announces that she is pregnant with her first baby
Pink has shared an empowering message about ageing and we absolutely love it


text:
SendMyTxt upgrades its free SMS service for Radio Stations
Nearly two years and hundreds of happy customers since it's launch, the FMTxt SMS message solution for radio broadcasters from leading UK messaging provider SendMyTxt has had a facelift.
The original FMTxt solution provided radio stations with access to a five-digit shortcode, with listeners texting a memorable number – and having their message delivered straight to the email inbox at the radio station's studio. Now SendMyTxt have introduced a whole range of new services to the portfolio including easy to setup competition and poll text services, a 'text chat' service for radio station websites, plus a unique 'now playing' information service that allows listeners to find out what song a radio station is currently playing.
In addition, SendMyTxt is offering an easy route into the mobile content market, offering broadcasters a 'white label' ringtone, nametones, logos and games website with no outlay and generous revenue share.
The services in the FMTxt portfolio are completely free, with no set up charges, monthly charges or equipment to buy. SendMyTxt will set up and maintain mobile operator connections, keywords and services on the radio's behalf. Each text message that a listener sends to your station costs them twenty-five pence, plus their usual network provider charge (a maximum of ten pence). The radio station receives a share of this revenue — between seven and ten pence, depending on the mobile network and monthly volume of messages.
SendMyTxt Director, Tony Coyne, says "After the huge success of our original FMTxt product we decided to give radio stations more ways to interact via text with their listeners. Having over ten years UK radio industry experience amongst our team, we knew that radio stations are always looking for a new way to both increase audience and also revenue – which is why our new range of FMTxt services are free to radio stations, and gives them a new income stream – as well as enabling the station to market to existing and new mobile-enabled listeners via text."
More information on the FMTxt portfolio of solutions for radio stations – along with live demonstrations – can be found at http://www.fmtxt.com
Reviews Around the Web: sendmytxt upgrades free
Brian Mitchell @brnmtchll
Founder & CEO, ecoustics.com
2005 Motion Picture Industry Report
VoodooPC Introduces the OMEN Quad SLI Desktop PC


The president of Algeria, 82-year-old Abdelaziz Bouteflika, who has been in power for almost 20 years, has declared that he will not be running for what would have been his fifth term. The announcement was made against the backdrop of widespread protests that have been rocking the country for days. Thus, the latest revolution in the Arab world has succeeded. The question is, what will come next?
Despite being laid to rest countless times, the Arab Spring has continued where it was least expected. Algeria has the same explosive cocktail as Tunisia, Egypt, Libya and Syria, of course: a young, rapidly growing urban population deprived of jobs and opportunities; corruption and poverty amid opulent wealth and luxury; uneasy relationships between ethnic groups (in Algeria's case, between the Arabs and the Kabyle people, a Berber ethnic group); Islamist activity; and, finally, an unchanging authoritarian leader who rules with the same unchanging palette of ideas as every other dictatorship – "Who else if not me?", "It will be worse without me", "You don't change horses in midstream" and so on. But judging by how calmly the country endured the turbulent events in nearby Tunisia and Libya, with only localised pockets of unrest, many experts were under the impression that the elderly Bouteflika would simply be able to retire by handing the presidency to whomever he wants – namely Prime Minister Ahmed Ouyahia, who has the unspoken title of "successor". Something has gone wrong, however.
It is unclear why, on 10 February, Bouteflika announced that he would be taking part in the presidential election scheduled for April. It is even unclear how much say he had in this decision. In 2013, Bouteflika suffered a stroke. A year later he was re-elected amid myriad accusations of election fraud and stopped appearing in public. Until last Sunday, that is, when Bouteflika delivered an address to the nation in which he announced he had changed his mind and no longer wanted to run for re-election.
On Monday, the government, including Ahmed Ouyahia, resigned. A "cabinet of technocrats" is being put together in its place headed by the now former interior minister, Noureddine Bedoui, and the streets of the country's capital are filled with cheering crowds.
The biggest potential powder keg for the situation in Algeria, of course, is the fact that the presidential election has been postponed indefinitely. Exactly when it will take place will become clear after the national conference tasked with drafting a new constitution. The presidential election and the voting on it has to take place at the same time.
So, for the time being there is political uncertainty: a president who has either resigned or hasn't; an emerging government; and a people inspired by what seems to be a victory. There is also the bulldog fight going on behind the scenes at the highest levels of government about which little is known, but which has been hampered by the presence of the country's unquestioned leader, Bouteflika.
It should be remembered, however, that, no matter what you think of him, the current Algerian leaderdid actually bring stability to the country. It was during his presidency that the so-called "Black Decade" – a civil war instigated by Islamists in 1991 – came to an end. After winning the 1999 presidential election, Bouteflika secured an amnesty for the militants and the wave of terror gradually subsided. At the beginning of his time in office, he pursued a fairly flexible policy, didn't persecute his opponents as long as they didn't resort to violent methods, and tried to make it so that rising energy prices had a positive impact on the well-being of the people and not just the ruling elite. The system began to stiffen in 2008, however, when a law was passed allowing the president to be re-elected an infinite number of times. This process has now gone so far that opponents of the regime are only going to be happy with serious, rather than cosmetic, changes, and this kind of attitude always spells danger for the future of a country.
If the situation in Algeria comes to bloodshed, then it is unlikely that other countries will stay on the sidelines. Europe will be forced to intervene, if only to prevent a new wave of refugees from Arab countries.
Meanwhile, the situation in Algeria remains tense. The president's announcement that he will not run for a fifth term has not quelled the protests. The unrest of the people is now directed against the introduction of a transition period and the creation of a new government that they believe will contain all the same people who are running the country now. The protesters are demanding a regime change, although they are not formulating their position very well. What's more, following Bouteflika's decision not to run for re-election on 18 April, no one is ready – there are no other candidates, no one has carried out an election campaign and it would be virtually impossible to do so in the time remaining. It therefore seems that the different sides will now have to talk to each other.
A possible split in the Algerian elite could be dangerous. In fact, that's why Bouteflika was put forward for president – he united them. The balance among the parties close to power is extremely fragile, but the feelings of unrest and discontent are strong. A number of organisations are taking part in the street protests, including various parties and NGOs, and the longer the protests continue, the more various forces will try to take advantage of them.
In a video statement, the head of the Union for Reform and Progress, Zubaidah Assul, called the president's actions "a political manoeuvre and an attempt to avoid meeting the demands of the demonstrators". The Algerian politician continued: "From what we have heard, it appears that the president has extended his term in office, and he has not given any indication of how long the transition period will last." She also noted that the posts of prime minister and deputy prime minister have been filled by representatives of the "old regime". At the same time, Assul believes that the people will quietly continue trying to oust "the entire regime from power".
The dissatisfaction of Algerians is being spurred on by the unfavourable social and economic situation in the country. The protesters are demanding pro-Western reforms and they're demanding changes in the country. According to unofficial sources, more than one million people took part in the protests in Algeria on 1 March.
The lack of a viable successor and the inability of the current elite to solve the economic crisis are contributing to the uncertainty of Algeria's political future, something that the current regime's main opponents – the Islamists – will inevitably try to take advantage of. The weakening of the vertical power structure and the continuing protests are creating a breeding ground for the resurrection of Islamist organisations. In particular, Al-Qaeda in the Islamic Maghreb recently published a talk entitled "Algeria…Getting Out From The Dark Tunnel", which states that the organisation is ready to take advantage of the unrest when the time is right.
The destabilisation of Algeria will undoubtedly cause problems for Europe. Besides the inevitable influx of new refugees, Europe could also face a threat to its energy security, given that Algeria provides a third of the gas consumed in Europe and as much as half of the gas consumed in Spain. At the same time, the weakness of the current government during a possible civil conflict will be exacerbated by the situation in the bordering countries of Libya and Mali. ISIS jihadists have strong positions in both countries, while the lengthy and poorly controlled border with Mali and Libya risks the spread of Islamic fundamentalism into the vast territories of north and north-west Africa.
The US will also not fail to take advantage of the complex situation in Algeria. Under the pretext of fighting terrorism, Washington will easily be able to implement plans to penetrate and consolidate its positions in the Sahel-Sahara Region. A large-scale military presence will also allow the US to secure its interests in reorienting Algeria's energy policy towards the development of shale gas and implementing its strategic objective of organising the supply of this raw material to Europe.
Whatever happens, Algeria is facing several serious challenges at once and its ability to respond is being severely hampered by a lack of any notable potential leaders either within government or within the ranks of the opposition.
Next Next post: Brickbat: See You Next Trip?


Bozena U. Zaremba has served the needs of the Jan Karski Educational Foundation since 2013 as an administrative and project manager, as well as a writer and translator. She is responsible for promoting, distributing, and carrying out JKEF's two leading projects: graphic novel Karski's Mission: to Stop the Holocaust (for which she served as editor and translator) and traveling exhibition The World Knew: Jan Karski's Mission for Humanity (for which she translated the text).
Her background is in writing, translation, and teaching ESL. She has contributed her essays and interviews to the Polish Daily News (Nowy Dziennik), Cosmopolitan Review, Polish-Canadian Gazeta and—in Poland—Jazz Forum. She has published interviews with over 50 renowned international pianists, musicians, writers, and media personalities. She writes for the Chopin Society of Atlanta and serves as editor of its newsletter, Chopin Notes. In addition, she contributes to Culture Avenue, an Internet magazine, winner of the 2018 Maciej Płażyński Award for promoting Polish arts and culture outside of Poland.
Her translations into English include What I Received from God and People: A Story of Helena Modjeska by Joanna Sokołowska-Gwizdka and Radiation: A Tribute to Maria Skłodowska-Curie, a play by Kazimierz Braun. In 2007, Ms. Zaremba was awarded a Civic Achievement Award by the Polish American Historical Association for her "Contribution to Furthering an Understanding of the Polish Experience in America." She holds an M.A. in English from the Jagiellonian University in Krakow, Poland, and is a graduate of the State School of Music in Krakow, where she studied voice. She lives with her family in South Florida, where she enjoys singing in the local church choir.


text:
P90X Workout Review: Schedule, Cost, Equipment, & Results
July 5, 2022 By Jess Billitz
"Sooner or later, everything old is new again."
P90X — Power 90 Extreme — made its debut 15+ years ago, sweeping the airwaves with its 3 a.m. infomercials featuring Tony Horton's voice echoing through a dim fitness studio.
That clunky 12-DVD set is now neatly packaged in Beachbody On Demand's online module. And, when COVID-19 ravaged the nation and shuttered gyms, P90X saw an unexpected resurgence.
You heard that right: P90X is back, baby!
Now, it's our turn to sift through this 90-day circuit program to learn three things: whether you'll get ripped in 90 days, survive a 6+ day-a-week program, and build considerable strength/torch fat.
Let's find out!
There's Something You Should Know First
What's up? My name's Kyle.
I'm the founder of Noob Gains (nice to meet you :))
I wanted to jump in here at the beginning to let you know that despite P90X being a good program (and it is)…
…I wouldn't recommend it to a beginner that wants to get a lean and muscular body with the least amount of effort.
Listen, if you want to build noticeable muscle definition…
Without working out more than 3 times per week…
Without eating 5-6, bland bodybuilder meals per day…
And not feeling completely obliterated after each workout…
Then you should try Superhero X12 instead of P90X.
I know, this is a big claim.
But let me explain why:
First, P90X is a bad choice for beginners.
P90X is advertised as this "anyone-can-do-it" type fitness program where you'll get incredible results if you just "want it bad enough".
However, this is really misleading since at its core, P90X is an advanced program.
This is pretty ironic since most people who have seen the classic P90X infomercial, saw it at 3 AM, stuffing down a late night Baconator from Wendy's.
(Not advanced fitness enthusiasts).
So if you're a beginner, this program is going to be VERY hard for you
And your motivation will likely be stomped into the ground before you actually see the results from your work.
However, Superhero X12 has workout programs for both beginners and intermediates to make serious muscle gains.
If you're a complete noob, you can ease into muscle-building with the powerful Nova Workout Series (home version included).
And when you're ready to take your gains to the next level, you can enhance your results with the Titan Workout Series.
The training strategies are tailored to your experience level so gains comes easier (and your motivation doesn't get annihilated).
Feature Superhero X12 P90X
Workouts 3x
/week 6x
/week
Flexible Diet
Mindset Guide
2-Day Workout Option
Next, P90X kills your free time by working out 6 days per week.
This was always one of the "hardcore" selling points of the program.
"Are you EXTREME enough to train ALMOST EVERY DAY!?"
Personally, I'd rather train to live instead of live to train.
Jumping around in my living room, drenched in sweat, cursing Tony Horton for 6 days in a row just doesn't sound like a good time to me.
Alternatively, Superhero X12 shows you how to transform your body in 3 very efficient workouts per week.
There are no unnecessary exercises and no time wasted.
If you can commit to 3 hours of training each week, you can create a great-looking physique. (And maintain it year round!)
Finally, each workout for P90X is about 90 minutes long.
That's an hour and a half.
"Oh yea. I have a spare 90 minutes every day to do whatever I want" – said hardly anybody.
OK OK. If you're a young guy, you probably do have an hour and a half every now and then to bust out a lengthy workout.
But why would you put yourself through that?
Superhero X12 has workouts that are 45-60 minutes long (at the most).
And you only have to do them 3 times per week to start.
That's 3 hours of training for the whole week compared to 9 hours of P90X.
(blank stare)
These are the reasons I recommend Superhero X12 instead of P90X for beginners that want to transform their bodies.
Build muscle as fast as possible for your experience level with workouts for both beginners and intermediates
Spend more time living your life and less time in the gym
Train with efficient strategies backed by science (without spending 9 hours/week sweating your ass off)
But I'm just a stranger on the internet.
So, you don't have to trust me
Why not check out Superhero X12 for yourself and see what you think?
About the Creator – Tony Horton
As fitness DVDs became gym alternatives in the early-2000s, Tony Horton officially entered the limelight with his "Ultimate 90-day Home Fitness Boot Camp," now known as P90X.
His original program, Power 90, didn't make as big of a bang, but by 2010, sales for P90X skyrocketed and the12-DVD program went into over three million homes!
Today, Tony Horton is self-described as the "most influential man in health and fitness" (humble, eh). But just who is the face of and mastermind behind P90X?
Let's introduce you to him.
Tony Horton's soiree into the fitness industry began in 1980 when he took a film executive on as a client. This early Hollywood connection later kick-started a stream of famous clientele, including:
Horton became the unofficial face of home fitness by the 2000s, attaching his name onto Thighmaster, NordicTrack, and, finally, his Beachbody brainchild — P90X.
He eventually severed ties with Beachbody, but not before releasing 15 programs and workouts on the platform (including 10-Minute Trainer, 22 Minute Hard Corps, and P90X3).
These days, his digital following is stronger than ever: 220K YouTube subscribers, 254K Instagram followers, and 164K Twitter followers.
What is P90X?
P90X is a Beachbody On Demand program launched as a 12-DVD set in 2005. The unofficial catchphrase seems to be "get in the best shape of your life," setting the stage for the road ahead.
Warning: it's not for the faint of heart.
In fact, if you struggle to meet the minimum Fit Test requirements or have pre-existing health conditions, Horton suggests you select a milder program (like his 10-Minute Trainer) instead.
This 90-day six-day-a-week program boasts 12 unique workouts hovering around the 45 to 60-minute range; the Ab Ripper X is the lone wolf, at just 16 minutes (short ≠ easy).
You'll discover very similar program mechanics if you check out our review of P90X2.
With this advanced routine, breaking a sweat, building your flexibility, avoiding plateaus, and slimming down (possibly 40+ pounds) are the goals.
Before you question how tough a 2005-era workout program can be, here's what to expect:
Training blocks divided into three pieces to accelerate progress: adaptive, mastery, recovery, repeat
An anti-crash diet to help you sculpt lean mass and shred stubborn body fat
Twelve unique workouts (everything from chest & back and Yoga X to core synergists and cardio X)
Constant nods to the Beachbody and P90X product line (legend has it, if you say "Shakeology" three times in a row, Tony Horton will appear to serve you a smoothie)
Success hinges on your ability to persevere through the aches, catch your breath during hour-long workouts, and commit 6-7 hours a week to chase a "ripped" physique.
P90X Details & Features
P90X is a wild journey for the fitness buffs hoping to shed pounds and sculpt well-defined, vascular muscles. It's not a program to buy on impulse unless you're already in shape!
If you're debating whether to dedicate the next 90 days to Tony Horton, read on.
The Module Layout
The Beachbody module sets a high bar for any online fitness platform looking to launch routines. It's user-friendly, easy to navigate, and is compatible with your desktop browser and your phone.
When you type P90X in the Beachbody On Demand search bar, you'll have everything you need at your fingertips (at least for the next 90 or so days).
There's a 1:12 trailer that offers a taste of the journey ahead.
The home page also features things like:
How many workouts there are, how long they last, and the preferred skill level (22, 45-60, and "advanced," if you're curious)
A Tony Horton video called "How to Bring It" that explains the P90X philosophy
A link to the Nutrition Center with two choices: 2B Mindset and Ultimate Portion Fix
The low-down on Tony Horton, featuring his social media handles
Convincing success stories
There are three tabs: Start here (which we just reviewed in this section), Workouts, and Program Materials. Let's dive a little deeper into the meat and bones of the decades-old P90X!
The Workouts tab is where you'll find all 22 P90X workouts. The collection features 12 P90X workouts, 5 P90X Plus videos, and 11 P90X PRO Team clips, which doesn't equal 22.
This section is a bit of a mess. We're not sure where the number 22 came from, and the PRO Team clips skip from round 16 to 21, with some split into two workouts.
Math is hard.
"Plus" seems to be an option if you're a sadist and want an even more intense P90X workout. But it's not clear whether you swap these workouts in occasionally or if it's a brand new program.
What a P90X Workout Is Like
Similar to what we revealed in our Insanity workout review, even the tamest P90X workouts will leave you dripping sweat and begging to catch your breath and give your muscles a break.
For one, P90X hails from the early 2000s. The only reason we mention that is because it's a blast from the past: somewhat pixelated video and — no surprise — microphone headsets galore.
What Horton describes as a "world-class workout" looks like this:
A two or so minute of a light calisthenics warm-up (warning: Horton is already out-of-breath about a minute into the warm-up)
About six minutes of dynamic and static stretching
Somewhere around two rounds of 12 sets (in other words, circuit training)
Form tips with literally every exercise; sometimes, Horton talks about how to modify an exercise (ex: resistance band pull-downs or chair chin-ups instead of standard)
Occasional water breaks that you'll be praying for after the first few sets
A lot of chatter between Horton and his backup crew; he even talks directly to the camera, which could make it feel like an in-person group fitness class
As Horton mentions during each video, it's your job to make this program work for you. Modify, take longer breaks, and lower the weight whenever you see fit — just finish the set strong!
And, of course, all 12 workouts are different.
The above-listed run-through might be totally off-base when you get to Ab Ripper X or Yoga X. For example, ab day is 11 moves with 25 reps apiece, all squeezed into a 16-minute workout.
Click here to see what you're getting yourself into.
Types of Exercises
Exercise-wise, nothing is off-limits.
In fact, the program features hundreds of exercises, meaning you're sure to see at least a handful or two that are brand new to you.
You might see exercises like:
Decline push-ups
Swing kicks
Warrior two
Calf-raise squats
Groucho walks
Jab/cross/hook
Towel hoppers
If regular gym workouts with 5-8 exercises per session are boring or too short, the 20 or so exercises in each hour-long P90X workout will certainly catch your interest.
Reps and seconds per exercise are all over the place, which adds a mysterious and exciting touch to every workout (unless you memorize all 12 programs).
The Program Materials tab offers a good deal of reading to guarantee you're satisfied with your physique by the end of the 90 days.
In this section, you'll discover:
A 109-Page PDF Fitness Guide
Most users can go without reading the entire thing.
But if you want a run-down on the muscles, explanations for how to follow P90X, a guidebook to your workouts, and a written version of each workout, it's worth a read.
You'll also find ads, ads, and — no surprise here — more ads.
An 84-Page Quick Start Nutrition Guide
Unless you want Shakeology and other Beachbody bars jammed down your throat for 60-some pages, scroll down to page 42.
From there on out, you'll learn about which beverages you can drink and find recipes for every meal of the day. It's a generic Beachbody plan, so the calorie recommendations are way off.
A 126-Page P90X Nutrition Plan
This guide overviews your P90X three-phase eating plan: fat shredder, energy booster, and endurance maximizer.
Each has a unique macro breakdown, encourages you to calculate your BMR and a more accurate calorie count, and explains how many servings of each food type you need per day.
It explains portions and even offers meal plans and healthy recipes for each phase.
Seriously, every meal you'll eat during the next 90 days is laid out for you.
Don't skip this one!
A Workout Calendar
There are vague calendars, and then there's this one. The calendar divides your program into three phases, but that's about as much detail as it provides.
Write down which workout you did and circle Y or N to reveal whether you followed the diet.
It's been 15 years; we need updates!
There's no sense in following a resistance training and fitness program if you're not tracking your progress along the way. Print out a copy of these worksheets to do just that.
Log your reps and weight for every workout!
Of course, the worksheets feature even more shameless self-promotions. Every post-workout nutrition recommendation includes a Beachbody product and not, you know, generic protein.
(There are also P90X Plus Worksheets if you're traveling that route.)
Fit Test
The Fit Test is your way of seeing just how much your physique and fitness improve after hauling ass and completing all 90 days of the program.
On day one and day 90, you'll measure things like your resting heart rate, toe touches, bicep curls, and more.
Each also has a black box beneath it called "P90X Minimum."
Anyone can try P90X, but if you struggle to meet the minimum, you may find the program to be too intense or have to sit a few exercises out if your strength isn't up to par.
P90X Schedule
The 13-week P90X schedule looks simple from the outset but isn't as simple as following the videos (or discs, if you enjoy the 2000s nostalgia) in order.
The 12 P90X workouts are:
Chest & Back (52:50)
Plyometrics (58:36)
Shoulders & Arms (59:53)
Yoga X (92:24 — not a typo)
Legs & Back (58:56)
Kenpo X (55:46)
X Stretch (57:32)
Core Synergists (57:27)
Chest, Shoulders, & Triceps (55:44)
Back & Biceps (51:36)
Cardio X (43:18)
Ab Ripper X (16:07)
What Makes Each Phase Different
But then things take a somewhat confusing twist. The P90X program consists of three phases (three weeks at full intensity, a cool-down "recovery" week, repeat).
Each three-week batch follows a unique pattern; this is phase 1, for example:
Chest & Back, Ab Ripper X (a twofer)
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest or X Stretch
The follow-up to that is a week of core synergists, yoga, stretching, and Kenpo to give your body (and mind) some much-needed recovery time.
More About the Phases
P90X might seem like somebody put all 12 workouts into a hat, shook it, and planned the entire routine around sheer luck and chance. But to put the "phases" into better perspective:
Phase 1 (weeks 1-3) is about mastering the movements.
Week 4 is a recovery and ab focus.
Phase 2 (weeks 5-7) turns the attention to adding mass (8-15 reps).
Week 8 is another recovery week.
Phase 3 (weeks 9-13) emphasizes "extreme muscle confusion" to maximize your results before the program ends.
You can add a week or two to a phase if you toned down the intensity or skipped a few workouts, but it won't make or break your results!
P90X Cost
P90X (and Beachbody On Demand) costs are always on the move. But generally, expect to shell out around $100-150 for the 16-year-old program — unless you buy an old-school used DVD set!
Or dust off that old one in your parents' storage unit.
A Beachbody On Demand annual subscription sits at around $99, offering you unlimited access to the entire BOD workout and nutrition collection.
But you also get the first 14 days free (nice).
The physical DVD set (including the nutrition plan, workout calendar, the whole shebang) is closer to the $140-ish range.
The online subscription is the safer option because, if history repeats itself, discs face the same fate as VHS tapes (R.I.P) and CDs.
P90X Equipment
Since P90X is a bodyweight & resistance training fusion, you need some basic equipment to guarantee you don't have to skip or substitute any exercises.
Stock up on the following gear:
P90X Jump Mat: nothing like shameless self-promotion; a regular exercise mat with shock-absorbing features will do just fine during P90X's plyometric workouts
P90X Chin-Up Bar: again, a standard doorway or standalone pull-up bar is fine; bonus points if it has multiple grip options (back-up chin-up bar if out of stock)
Dumbbells: somewhere between 5-70 pounds; an adjustable dumbbell set can save you some hard-earned cash and space in a tight apartment
B-Lines Resistance Bands: this is ridiculous; a simple ergonomic-handled three-piece resistance band set will get the job done
Heart Rate Monitor: a Fitbit wrist-worn tracker can put your workout intensity and cardio improvements under a microscope and keep you in your target heart rate zone (THRZ)
Yoga Blocks: regular old yoga blocks can help you build flexibility and balance during those 90-minute Yoga X workouts
Body Fat Tester: skinfold calipers might be old-school and require a little math, but they're far more affordable than bioelectrical impedance devices
Tony Horton's Push-Up Stands: when sets of 20 push-ups seem like child's play, any non-skid push-up stands can ramp up the intensity and the resulting growth (back-up stands if out of stock)
Titan Fitness Extreme Over the Door Pull-up Bar
Ready to take your upper body to the next level? Do pull-ups and chin-ups safely and effectively with this durable and multifunctional pull-up bar. It's easy to assemble and attach to any standard door frame.
Holy, advertisements, Batman.
The equipment section is a shameless cash grab from Beachbody, but you can find cheaper name-brand and generic alternatives on the web or at your local sporting goods store.
P90X Results
As Boomers in online forums say, YMMV. Translation: Your mileage may vary (your P90X results won't always match the side-by-side pictures of people claiming they dropped 43 pounds).
One thing that Insanity and P90X have in common is they both have their own wall of drastic Beachbody results.
Just to toss a few numbers out there:
185 pounds in 13 months (started at 380 pounds)
101 pounds in 10 months (began his journey at 340 pounds)
71 pounds in 13 months (a college student)
36 pounds in 8 months (a father of five)
20 pounds in 90 days (a mom)
Now, we have a slight issue with these statistics (not to knock any of their results; they're all amazing). But all but one of these P90X users repeated the program several times back-to-back.
When we crunch the numbers, anywhere between 5-15 pounds a month is average. Of course, that's assuming you follow the meal plan and leave every ounce of energy in the gym.
Ninety days from now, a 15-pound weight loss with P90X is realistic.
P90X in Research
While often scrutinized, P90X's interval-style workout also has science on its side.
A study conducted by the American Council on Exercise analyzed how participants responded to four P90X workouts: plyometrics, legs & back, chest, shoulders & Triceps, and Cardio X.
The results added even more credibility to the wildly popular program.
Indicator Range (Between All Four)
Heart rate (bpm) 128-164
%HRmax 66-85
Calories burned total 378-631
RPE (rating of perceived exertion) 13.9-15.2
Now, if the lingo seems confusing, here's what it means
2009 research shows that maximal fat breakdown hovers between 60-80% of a person's maximum heart rate. (Subtract your age in years from 220 to find your MHR.)
These four workouts alone sit in the THRZ for any adult, meaning fat loss is a near-guarantee.
Calorie-Burning
P90X is a six-day-a-week program.
If all workouts burn 378 to 631 calories each, you can shed 27,216 calories in 90 days (that's somewhere around eight pounds).
It doesn't include calories you're likely slashing in your diet.
RPE
We normally measure RPE on a 0-10 scale, but some scales soar to 15. The bummer here stems from a 2015 study.
Researchers found that training at a 15 RPE for eight weeks could improve aerobic fitness by 11%. But aerobic capacity and endurance fell to near-baseline levels six months later.
P90X might get you into the best shape of your life, but it's not a permanent change.
That might not be surprising, though.
Your Beachbody Coach
When you create a Beachbody On Demand account, the platform automatically assigns you a coach. You can find their name, email, and phone number at the top of your screen.
If you have any questions about P90X, your email will land directly in your coach's inbox.
Assuming each coach doesn't oversee thousands of Beachbody users, an expert on your side isn't too shabby. But you can also find authentic answers from users on Reddit or online forums.
P90X Pros
The research has spoken. P90X — and programs like it — can help maximize your endurance and weight loss, even in as few as three months.
While certainly wordy and lengthy, the fitness guide walks you through the workouts on the road ahead, and the nutrition guide steps in where most people fail: their diet.
Unlike the 10 Rounds program (Joel Freeman), P90X comes with log worksheets to record your reps and weight for each exercise. Unfortunately, they're print-outs.
There's plenty of anecdotal evidence that P90X can guide you to 20 or even over 100 pounds of weight loss, though this often requires several rounds.
Though there are only 12 workouts (or 22 or somewhere around there with the other programs lumped on), they're all very different.
Interval training programs like P90X have a better reputation than steady-state workouts (like regular jogging). One study from 2019 confirmed that the difference is -28.5% fat loss with intervals, further echoed by the 378-631 calories you might shed per workout.
As long as you have the time and commitment, everything else is handed to you (meal plans, workouts, and an upcoming schedule).
P90X Cons
A 45 to 90-minute workout six times per week is overkill, even for the fittest athletes. In a case report from 2013, a 23-year-old athlete suffered from rhabdomyolysis after just two P90X workouts. Listen to your body and don't forget to hydrate.
It's been 15 or so years. This might be nit-picky, but you'd think they'd either reshoot the videos or add a little more definition to the video quality.
If you can't pass the minimum requirements on the Fit Test, P90X might be too intense for you at your current skill level.
Many users have a love-hate relationship with the program; they love the weight loss and improved fitness, and they hate the exhausting hour-long workouts.
Short of the videos, everything has an ad hyping up Beachbody products and food. And, no, the protein bars and recovery shakes aren't much different than other brands.
Wrapping Up This P90X Review
P90X may owe its resurgence to the COVID pandemic, but it shined the spotlight on a program that millions still adore to this day.
The classic program has research backing its aerobic and weight loss claims, you can log your progress from phase to phase, and meal plans are clearly laid out.
Many people lose 20+ pounds throughout the 90-day program.
But it's a grueling program and can wipe you out pretty quickly. Ensure you can pass the Fit Test first, read your body for signs that something's wrong, and make the program work for you.
If you can survive all 13 or so weeks, P90X is one of the better programs if you want to shed some weight and sculpt a more muscular, fit physique.
Rating: 8.7 out of 10
Here's Another Workout Option
There's no doubt that P90X can help you build muscle and lose body fat.
But we think that Superhero X12 is a better alternative for beginners that want to transform their bodies with the least amount of effort.
You can reach your fitness goals as fast as possible since Superhero X12 has workouts for both beginners and intermediates.
You can spend more time watching Netflix and playing video games since you only need to workout 3 days per week.
And thanks to efficient training strategies based on scientific research, workouts last 45-60 minutes max.
Check out Superhero X12 to learn more.
Filed Under: Workouts Tagged With: beachbody, premium workout