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Here's How to Make Screenshots and Screen Recordings with Mojave's New Interface
You probably fall into one of two camps: people who haven't the foggiest idea what pressing Command-Shift-3 or Command-Shift-4 do on the Mac, and those who use those keyboard shortcuts regularly to take screenshots. Either way, macOS 10.14 Mojave makes it easier than ever to create a still image of what's on your Mac's screen and to record a video of actions you take on the screen. (And don't worry, the old shortcuts still work just as they always have.)
For those who aren't screenshot takers, why would you want to? The big reason is to share something you're looking at, perhaps to send a friend a map to where in a park you want to meet or to tell tech support about the error dialog you keep getting. And a screen recording is a great way to show an employee how to perform a task without having to write it all up.
To start with Mojave's new tools, press Command-Shift-5 and look at the controls that appear in a floating control bar. (If you open it accidentally, click the X button or press Escape to close it.)
The first three buttons help you take screenshots, with a few welcome enhancements over the Mac's longstanding screenshot capabilities. The resulting screenshot will always be in PNG format.
Capture Entire Screen: Click the first button and then click anywhere to make a screenshot of the entire screen. If you have a second monitor attached to your Mac, you can click anywhere on that screen to capture it instead.
Capture Selected Window: To focus on a particular window, click the second button and then click the camera pointer on the desired window. This also works with dialogs and menus; make sure they're visible before invoking the screenshot controls. A tip: press the Option key when clicking the camera pointer to capture the object without its drop shadow.
Capture Selected Portion: What if neither of those is quite right? Click the third button, drag out, position, and resize the selection rectangle over the spot you want, and click Capture on the control bar. Note how the rectangle shows the dimensions of the image it will create as you resize—that can be useful.
There's also an Options menu on the control bar. Click it to choose which folder or app should receive the screenshot and if you need a 5- or 10-second timer to get the screen looking right first. You can also choose to show a floating thumbnail of the screenshot in the lower-right corner of the screen for quick markup or trashing, remember the size and location of the selection rectangle, and show the pointer in the screenshot.
Screen Recordings
The fourth and fifth buttons are for creating screen recordings, and they're similar to the screen capture choices. When you select one of them, the contents of the Options menu change, and the Capture button changes to Record. The movie will always be a QuickTime movie using the H.264 codec.
Record Entire Screen: Click the fourth button and then Record to start recording actions on the entire screen.
Record Selected Portion: The problem with recording the entire screen is that the resulting file can get big. To focus on a small area of the screen, click the fifth button. Then drag out, position, and resize the rectangle in which the recording will take place, and finally, click Record.
However you start a recording, you can stop it in one of two ways. A stop button always appears on the menu bar; click it to finish and save the recording. On a smaller laptop screen, it's possible for the menu bar button to be obscured, so here's an alternative method: press Command-Shift-5 again, and the recording controls are replaced by a stop button.
You can record yourself speaking while you make a movie of what's happening on the screen. To do that, open the Options menu and choose Built-in Microphone. Another special movie recording option is Show Mouse Clicks, which puts a dark circle around the pointer in the recording whenever you click.
That's it! Mojave's new screenshot and screen recording controls offer more options and are easier to use than the previous techniques, as long as you remember the Command-Shift-5 keyboard shortcut to bring them up. Practice that a few times, and you'll be ready the next time you want to capture a funny dialog or strange occurrence on your Mac.


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Star cluster ecology
III. Runaway collisions in young compact star clusters
S.F. Portegies Zwart * 1, J. Makino 1, S.L.W. McMillan 2 and P. Hut 3
1 Department of Information Science and Graphics, College of Arts and Science, University of Tokyo, 3-8-1 Komaba, Meguro-ku, Tokyo 153, Japan
2 Department of Physics and Atmospheric Science, Drexel University, Philadelphia, PA 19104, USA
3 Institute for Advanced Study, Princeton, NJ 08540, USA
Received 7 December 1998 / Accepted 22 March 1999
The evolution of young compact star clusters is studied using N-body simulations in which both stellar evolution and physical collisions between stars are taken into account. The initial conditions are chosen to represent R 136, a compact star cluster in the 30 Doradus region of the Large Magellanic Cloud. The present runs do not include the effects of primordial binaries.
We find that physical collisions between stars in these models are frequent, and that the evolution of the most massive stars and the dynamical evolution of the cluster are closely coupled. In all cases, a single star grows steadily in mass through mergers with other stars, forming a very massive ( ) star in less than 3-4 Myr. The growth rate of this runaway merger is much larger than estimates based on simple cross-section arguments, mainly because the star is typically found in the core and tends to form binaries with other massive stars there. The runaway is "rejuvenated" by each new collision, and its lifetime is extended considerably as a consequence. Observationally, such a star will appear in the Hertzsprung-Russell diagram as a blue straggler. When the runaway forms a black hole, the binary in which it is found is usually dissociated.
We further investigate the sensitivity of the runaway to different formulations of mass loss from high-mass main sequence stars. We find that, while the runaway process is less pronounced in the presence of strong stellar winds, the basic effect persists even in the face of large mass loss.
Key words: stars: binaries: close stars: blue stragglers stars: evolution stars: mass-loss Galaxy: globular clusters: general Galaxy: globular clusters: individual: 30 Doradus
* Japan Society for the Promotion of Science Fellow
Send offprint requests to: Simon Portegies Zwart (spz@grape.c.u-tokyo.ac.jp)
2. Numerical method
2.1. The N -body integrator
2.2. Stellar evolution
2.2.1. Mass loss from main-sequence stars
2.2.2. Supernovae and velocity kicks
2.3. Stellar collisions
2.3.1. The collision product
3. Selection of initial conditions
3.1. The star cluster R 136 in the 30 Doradus region
3.2. Scaling the dynamical timescale
3.3. Scaling the collision cross section
3.4. The models
4.1. Runaway merging
4.2. Evolution of cluster structure
4.3. Anatomy of a collision sequence
4.4. Results of the 6k models
5.1. The blue stragglers in R 136
5.2. Black holes in dense star clusters
5.3. Collision rate
Online publication: July 16, 1999

redpajama_set_name: RedPajamaCommonCrawl


Shackle bolt in shank or chain?
Attachment 49365I have always thought that the bolt/pin should go through the hole or slot at the end of the anchor shank and the loop or eye of the shackle gets attached to the line, thimble or last chain link.
But many anchors have a slotted hole that is long enough to pass one of or either of the bolt/pin eyes w the eye going sideways through the slotted hole at the end of the anchor shank. Looks like the slot was intended for this purpose .. as I see no other possible reason for the anchor shank attach hole to be an elongated hole.
But I see knowledgeable TF members attaching the rode to the anchor w the pin through anchor shank and others w the hoop or eye through the shank. On my float where we moor our boat about 60% put the pin through the shank and 40% attach the rode at the pin and the hoop through the shank.
I always put the pin through the shank but there's a bit of doubt that this is correct. Fly stuff many will say ... but what is correct?
Pin thru the chain, shackle thru the anchor is what I do. I want the largest shackle I can get to fit both anchor and chain. So I match pin to anchor and fit biggest pin I can.
depending, I too would say pin through chain and round part in anchor...there should be no way for the anchor tackle to change 90 degrees and exert an uneven force on the shackle...it should all rotate with pull on the chain.
Bow shackle through the anchor slot, pin through the chain. I think that's the Sarca recommendation too.
Does it make a difference which way you assemble it? Why?
No way will my shackle go through the hole in the shaft of the anchor, so no choice.
Unless one way allows you to use a larger shackle.
No, absolutely not Brian, except probably not all that important if it is an Excel with no tripping slot, or any other anchor just about, but for the Super Sarca with slot, it must be a U shackle (not bow), with pin through the shank, not the chain.
Leaving aside the specific tripping slot issue, I would still have favoured the pin through the anchor shank, so one can fit a nice big one, also so the surfaces are more like on like, i.e. the curved part of the shackle meeting curved chain, and wider and squarer dimensions of the slot marrying up with the straight pin of the shackle, so more surface area in contact Also, arguably, a smoother entry on approach to the roller assembly via the U shaped part coming in first...but it probably is no biggie apart from the slot issue, where is it important.
Yes, Pete you are right for the Sarca, or for the Excel with the tripping slot. After it was too late to edit my post I saw that Rex says to use a conventional D-shackle on these anchors.
By the way, how do you go with a tripping slot when the current reverses? Aren't you in danger of the anchor self-tripping then?
Brian, my answer, after using it for about 10 years now, would be no, but keep an eye on Panope Steve's 'Anchor setting video' thread, because he is shortly, to demonstrate why this does not occur in hopefully vivid colour, just not 3D...or if it does, they reset so fast you don't notice it.
Been busy w a huge birthday party so have been away.
Sorry about the inverted pic .. my attempt posting a pic didn't go well. Still don't know why it is up-side-down.
I'm not surprised at the results in this little thread in that opinions would be mixed and I took a stand right away stating my preference ... I shouldn't have. I should have been more open minded and objective.
Some good observations were made by PeterB, .... actually everybody.
The large shackle may have merit .. that being that the shackle may need to be larger to match the capacity of the chain. Are most shackles used weaker than the chain they are attached to?
I thought about the side loads on the shackle and pin with the pin in the shank and the rode pulling sideways. Not only is the pin loaded in an undesirable way the side pull would tend to spread the "legs" of the shackle w big side loads. So keeping the pull "in line" w the rode very likely has benefits. Best point I think.
Anchor Right Aus has reasons to put the pin to the shank for reasons not subject to this thread. But clearly an obvious recommendation from a manufacturer.
Many many anchors come w a hole sized for a certain size pin such as my XYZ in the inverted photo above. No choice. What's so significant about this IMO is that many anchor manufacturers indicate that pin to the shank is best. That's what got me thinking about this in the first place.
Pin through the shank to permit a big shackle is a very limited case as an advantage because the hole in the shank is IMO no larger than what the anchor manufacturer thinks is the size pin to use. Many times after selecting a shackle for an anchor I've found the hole is too small for the pin of the shackle I've chosen.
The "surfaces are alike" holds much more weight I think. First of all if the shackle hoop in the slot in the shank than only extremely small metal to metal contact points will take the whole load in a tiny spot. Probably good for getting rid of some galvanizing so rust may be premature.
I give Mike (GFC) thae last word in that it's obvious that even the anchor manufacturers are at odds w this so "what me worry? seems the most defendable position on this question. Note I did not say "this issue" as it obviously isn't.
I still kinda like the pin to shank method but something new has occurred to me re the Hoop in the slot hookup. It appears that many anchor manufacturers seem to think the pin to the shank is preferable as they provide only the hole in the shank. And the slot on the shank seems to indicate the slot is there to allow the eyes of the shackle (that the pin goes through) to go through the slot so they must be supporting the slot and the slot is to pass the eye through. Well I now think the slot also allows the "hoop" of the shank to rotate in the slot and therefore keep the shackle aligned to the rode. Shackle alignment to the rode is obviously lost w the pin in the slot so I'm thinking the slot is there primarily to allow rotation of the hoop in the slot and the resulting alignment of the shank when the rode and shank may be quite far from alignment. So the hoop in the slot and the pin to the chain or other shackle may allow the shackle to have slightly heavier loads applied. So it can be viewed as stronger.
One last observation. Shackles in stores called anchor shackles have a rather large "hoop" in the biggest part of the shackle. I present two pics .. the 2nd pic of the more common "anchor shackle" size and the first a large hoop anchor shackle that I believe came w the anchor. The shackle is almost a complete loop as it's bolted to the bottom of "U" of the sheetmetal channel. The open part of the channel is to the left in the pic. The second typical shackle is not (I'm quite sure) provided by the anchor manufacturer. I'm almost sure (99%) that the large circular hoop shackles are made as anchor shackles. I'm almost convinced the hoop is usually intended to attach to the rode w another shackle as seen in the 2nd pic. I took the first pic and the 2nd was from an anchor manufacturers literature.
Large hole/hoop shackles are also used on cranes and many other applications having nothing to do w anchors.
I'm with Pete. If you install the bow through the slot, the sharp corners of the slot will bear on the inner curve of the bow. Pin through the slot, bow through the chain gives you the most metal to metal contact.
That said, it's probably not a big deal either way.
Although the argument re the pin being in the slot might prevent such a straight line-up with the rode, and almost a twisting action on occasion, (actually this being the feature of the Sarca tripping slot that prevents it tripping when its not supposed to), let's be honest, who has ever had their pin pull out of the other side of the shackle in any situation. (I might place a rider there that this is assuming a decently large and high quality shackle in the first place). I guess if the anchor was securely and irretrievably fouled it might just happen at the extreme, but by that stage I think one might be glad to sacrifice the anchor and retain all the chain, don't yuh think..?
Eric, not seeing any mousing on those shackles.
With the Super Sarca, the pin will move along the slot better than the shackle end, effectively it becomes part of the anchor. I had to shop around for a good, rated, right sized shackle, a Ronstan as it turned out.
To add to Peter`s experience, we`ve had many boat reversals due to wind and tide, without an unset, so far.
Does the shackle on your SS look like the shackle in the pic in post #1?
Re non-slip slot anchors the alignment of the shackle to the rode may have no benifit whatsoever. There are small benefits that can be identified ... primarily the ability to fit the anchor hole or slot and the ability for the shackle to fit the chain. I still prefer the pin in the shank however I started this thread to see if there is a correct or more correct attachment.
One thing I don't remember mentioning is that larger shackle may inhibit penetration of the shank end. I've noticed in anchor setting vids that the shank frequently plunges into the bottom.
Eric, the pin is in the slot. The anchor in #1 has no sliding slot, but except for that, yes.
From memory without reviewing the S/Sarca set videos,the S/S did not bury the end of the shank when set.
If you are using HT chain, I don't see how you can get anything but the pin through the link in the chain unless you have oversize links. With the shackles I have used, an appropriate size shackle will not fit through the the link on HT chain.
You mean the small eye that the pin goes through or the pin itself through the end chain link?
If that "With the shackles I have used, an appropriate size shackle will not fit through the the link on HT chain" is true either a 2nd shackle must be used or the "pin in the shank" is the only option. Now if that is true of non-HT chain the pin in the shank would seem to be the standard method.
But the shackle end fit easily through the hole in my anchor.


Scar tissue can be looked upon as mother nature's "glue" and is a necessary part of healing.
Details regarding price, the length of the procedure and recovery time.
Provides you with a realistic view of what to expect when weighing the costs and benefits of surgery.


Nutritionists and dietitians need to be familiar with technology in order to be marketable in today's job market.
Nearly every industry has been touched by technology and the advancements of the Internet in recent years.
The nutrition industry is no exception. Dietitians now have a wealth of digital resources that can be used to plan meals and track diets.
What you may not realize is that being familiar with these tools can actually give a Registered Dietitian a professional edge.
Many hiring managers at hospitals, nursing homes, schools and private entities scan resumes to look for a dietitian with a proficiency in digital nutritional tools and programs. If you've been reluctant to embrace the digital side of diet and nutrition, it's time to take a leap forward with understanding how technology can actually make you better at your job.
How Do Nutritional Assessment Tools Create Better Dietitians?
There are many programs that enable dietitians to help their clients reach an ideal weight by tracking calories and physical activity. These technologies help to remove the guesswork and confusion from analyzing the impact of daily behavior. These tools also remove the need to come up with complicated charts on your own.
One of the most vital pieces of information is a client's body mass index (BMI). Using an online platform like www.bestbmicalculator.com to calculate a client's BMI is an easy way for a dietitian to immediately know what kind of dietary plan to establish in order to help that client achieve the appropriate weight for their body type. There are also many online tools that provide special recipes for people with celiac disease or food allergies.
What Do Online Nutrition Tools Provide for Your Clients?
There are online tools that can provide you and your clients with everything from a meal planner to a physical activity log at the click of a button. There are even tools that provide ratings on nutritional labels and recommendations on portion sizes. What's even more incredible is that many of these programs have accompanying apps that can be downloaded by clients.
These tools are extremely valuable for busy people in need of ways to keep track of their calories, vitamins and exercise sessions. In addition, having your clients track their own habits on a daily basis will give you real data to work with when you meet with them to discuss their progress.
It's very hard to get hired as a dietitian in 2015 unless you have some mention of technology on your resume. If you're confused about where your experience with various technologies should be placed, you can take a look at dietitian resume samples and decide how prominently those qualifications should be displayed. You may want to list them under educational qualifications or as additional skills for the best results.


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Retirement Planning for Your Race Horse by Executive Director Tracy Egan
The American Association of Equine Practioners has just published guidelines to help owners transition their race horse to a happy and, hopefully, useful retirement. Here's the link to the guidelines:
http://www.aaep.org/press_room.php?term=2011&id=425
Adoption groups such as Re-Run, Canter, and TRF have much experience in evaluating physical problems horses may bring with them into retirement. For these guidelines, the vet group consulted with CANTER.
For most people, owning a thoroughbred is so exciting that they may not even give a thought as to what happens to the horse when it shouldn't or can't race anymore. Because there are so many good options for off-track thoroughbreds that retire sound or with a minor injury that will heal over time, discussing the issue doesn't have to be a downer. And it's best discussed before a crisis such as a career-ending injury happens or a partner decides to stop paying his share of the bills.
Ask other owners how they've handled retirement. One NY breeder I spoke with told me she planned for her baby's retirement when she first started racing by essentially starting a savings account for the filly. The woman was able to buy back the mare when her race form started going downhill but before she developed any critical physical ailments.
Here's my personal experience.
I've retrained three of my homebreds for show careers. Two are successful, the third is in a forever home with a woman who loves him and finds his laid-back personality perfect for light riding. Several others became trail horses, and I've taken back more fillies for the broodmare band than is sensible. I always ask the owners of horses I sell to contact me if they can't or won't provide for the animal's retirement. In one case, an owner took me up on the offer and, trusting the recommendation of a horseman I know, he gave the horse to a rider in the Hudson Valley region. Unfortunately, that rider and his wife split up and they did not contact me about placement. The story has a happy ending, though, as the colt ended up at Little Brook Farm horse rescue in Chatham where he was gelded and is now living the life of Riley.
My favorite retiree, however, was a homebred whose mother died when he was just two weeks old. He did make it to the track and earned 60K in 4 starts (4-2-1-0) for me. When he bowed a tendon, Prince (a/k/a Soverign Address) came home for rest, relaxation, and a career as my teaser gelding. With the exception of teasing, a task he took to with no training, he did no work for almost a year to allow the tendon to heal.
I then sent him off to be re-trained. A month passed and the trainer told me to come on over and go ridin'. I'd expected to be presented with a bill, but the trainer said there was no charge because "he didn't need no re-training." And he didn't. Sometimes other riders would express the opinion that they didn't want to be on a trail ride with a thoroughbred. Invariably, Prince would change their mind. If any of them disagreed with my assessment that Prince was "the best horse in the world," they never said so. For me, he certainly was.
Most of the time I would ride him at home. (I consider a "home" ride to be a ride when I mount him at my barn, then traverse the neighboring apple orchards, fields, and forests. I love my neighbors!) Occasionally we would do a "hunter pace" in which we would pay little attention to our speed, as we preferred to pay attention to the view, a gurgling stream, or a nice patch of clover.
It was facing the unexpected on trail rides or on the camping trips we'd take in the Adirondacks that made Prince such a good example of what an off-track thoroughbred can be. For instance, I'm afraid of heights but he would carry me safely across bridges that spanned deep ravines. At rivers, he'd pause for only a moment to shift his weight before plunging into the rushing water and carrying me safely to the other side.
I remember how my good-natured Prince was thoroughly tested once when we were taking part in a trail ride to raise money for St. Jude's Children's Hospital. The horses ahead of us had stirred up a nest of ground hornets. We came around a bend at a decent canter and rode into a scene of mayhem. One horse was whirling rapidly in an attempt to dodge the hornets. Some horses were bucking and others had already dropped their riders in their frantic attempt to escape the countless stings. The tossed riders were now on their feet, waving arms and hats and trying to outrun the pests. I realized what was going on too late to avoid it. Prince's response to the chaos, curses, and pain was to bow his head and prance across the ground as the dastardly hornets came at us. The horses behind us copied his behavior and avoided the worst of it. I was never more proud of my friend.
Sadly, Prince died after an episode of colic last fall. I hope his story will serve as a reminder to you that off-track thoroughbreds can be someone's dream horse in the show ring, broodmare band, out on the trail, or standing under a canopy of stars high in the Adirondacks.


STRATA, a media buying platform that connects advertisers with media publishers, has re-positioned Pandora's ratings profile on its dashboard, separating it from radio stations, according to Inside Radio and RAIN News sources.
Inside Radio's reporting quotes a STRATA spokesperson describing the new positioning as "a minor change in layout," meaning that Pandora will not be "inter-ranked" with terrestrial radio stations in STRATA's buying and campaign planning platform.
Whether of small impact or large, the layout change is the latest twist in a long path of Pandora competing against U.S. broadcast radio for advertising dollars. In that core competitive mission, Pandora has built on-the-street sales staffs in over two-dozen top listening markets. Pandora has prioritized having its audience metrics placed alongside those of radio stations — a difficult technical challenge (in addition to a political one) because data methods are completely different in streaming audio and terrestrial audio.
Pandora's efforts in that regard received a big push forward in March, when the Media Rating Council (MRC) accredited Triton Digital's Webcast Metrics Local product. Triton Digital provides Pandora's ratings, and the accreditation is an industry-recognized stamp of approval on an AQH metric (average listeners per quarter hour, a standard terrestrial ratings measurement) for streaming audio.
Even for a year before that, Pandora had been listed side-by-side with radio in STRATA, and the MRC accreditation both justified that positioning and offered validation to advertisers and agencies that Pandora's radio-like ratings (provided by Triton Digital) were trustworthy. The latest action by STRATA seems to step back from that.
What Does It Mean for Sellers and Buyers?
RAIN spoke with Brian Benedik, VP / North America – Advertising at Spotify. Benedik put the action of a single buying platform into a larger perspective. "I have a lot of respect for STRATA and its position in the market. But the reality is that 80% of agency holding companies use Mediaocean as their agency stewardship system." Benedik noted that in Mediaocean, Pandora is integrated with terrestrial stations.
Pingback: What Is Radio Afraid Of?


Kickstarter illustrates one of the great things about crowdsourcing: The ability to garner interest in a new product from thousands of people around the world. Another part of crowdsourcing, however, is the possibility of harnessing that same crowd for large-scale collaborative projects. A new project from Kickstarter veterans Raspberry Shake fulfills both of these criteria. Called the Raspberry Boom, it's a citizen science project which provides you with a finely tuned atmospheric monitor for your home.
Using it, you can detect infrasonic (read: extremely low frequency) sound waves, which are emitted by a huge number of natural and manmade activities. These infrasonic sounds can be caused by anything from incoming harsh weather or volcanoes erupting to planes flying overhead and potential nuclear testing.
The idea is, essentially, to create a device similar to the many home weather stations around the world, but one which can extend far beyond simply climate tracking. Each device incorporates a powerful 24-bit digitizer, which samples infrasound at 100 samples per second with data transmission rates of four packets per second. It connects automatically to the team's Earth-monitoring network, thereby allowing you to see atmospheric readings from other users all over the world. Whether it's a volcanic eruption in Hawaii or tornado season in Florida, as long as there is a Raspberry Boom in the area, you will get to find out about it.
While all our usual warnings about crowdfunding campaigns apply, if you want to get involved with Raspberry Boom you can pledge money over on their Kickstarter page. A complete kit will set $459, although cheaper options are available minus the Raspberry Pi board.


Shelters are not hotels. They are typically schools or community centers that provide a large hardened area inside a sturdy building. Shelters may be crowded and uncomfortable, with no privacy and no electricity. Shelter volunteers do their best to make you comfortable, but a shelter is not a very comfortable place. If you are able, staying with friends or relatives is a better choice.
Information about which shelters are open in your area will be available through newspapers, television, and radio. Shelter locations can change quickly, so stay informed.
Sumter County school shelters are run by the Sumter County School Board. People with special medical needs and require assistance during an evacuation need to register with Sumter County Emergency Management Special Needs program, prior to an event. Due to the large population of people with special needs, shelters do not provide hands-on medical care, only medical monitoring. Bring a caregiver with you if needed.
Eat before you arrive, and it is best to bring your own food. Meals may not be available during the first 24 hours.
Hundreds of people may be in the shelters, so be prepared to deal with a large cross-section of the community. Only service animals are permitted in public shelters.
Bring your identification, valuable papers and medications in their original containers.
Bring blankets / sleeping bags, pillows. Bring folding chairs or bedding with you. Those are either not provided or limited in supply.
Bring cards / games / books to pass the hours.
Bring flashlights and a battery operated radio or TV with extra batteries for all.
Stay inside and follow directions that are given for your comfort and safety.
You will not be allowed outside until the official "all clear."
Do not bring pets, weapons, alcohol or illegal drugs to shelters.


Should I Lift Weights When Training For Marathons?
If you are thinking of running the New York City, Boston, or the Hunter Valley Marathon, you want to begin training with enough time to get your body in shape. It is quite common for people training for marathons to abandon weight training along with the assumption that all they need is endurance training. In this regard, they focus solely on building the miles they run to increase their endurance. It is true that endurance is a critical training component if you are going to succeed in a marathon. However, there is more than meets the eye.
You need to condition your body to be efficient in marathon training, let alone the marathon itself. This calls for weight training in a very particular manner that allows you to condition your body to produce powerful strides without expending a great deal of energy. Anaerobic training allows your legs and, in general, your body to produce power more efficiently and more consistently over the course of the marathon.
Secondly, your body also needs to be conditioned to take the punishment that comes with training for a marathon. While training, you will strain your muscles and quite often exceed the threshold of what the muscles and connective tissues can handle, thus leading to injuries such as "runner's knee", splints, and even stress fractures. This negatively impacts your training and performance in the marathon. Keeping this in mind, you need to train your body to better handle the tremendous strain, stress, and load that it will go through. This is best achieved by incorporating weight training in your marathon preparation.
However, you should be cautious to not bulk up. This will yield negative effects to your marathon efforts. You should note that in marathons, the main focus is to get rid of lactate that builds up as effectively as possible, which can build up easily as you gain muscle.
As such, you should not solely focus on weight training this will negate your chances of achieving the best results during your training phase, as well as during the marathon itself. Therefore, focus on achieving a balance between the anaerobic and aerobic training that will particularly meet the needs of long-distance running.
Importantly, do not over-strain your body by engaging in both weights training and long distance running on the same day. Focus on each type of training on different days and make a point of giving your body some recovery time as needed or adviced by a trainer.
This entry was posted in Marathon Training by Courtney Duncan. Bookmark the permalink.


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Pevnost je rozsáhlá vojenská stavba se silnými obrannými prvky a poměrně početnou posádkou, která je koncipována tak, aby byla schopna dlouhodobě samostatně odolávat nepřátelským útokům a obléhání.

Prvním národem, který začal budovat pevnostní stavby k ryze vojenským účelům, byli Egypťané. Na strategicky významných místech celé své říše budovali obranné pevnosti a celou síť malých pevností, tzv. migdolů.

Římané při svých vojenských taženích budovali přechodné i stálejší tábory (castra, castra stativa) a na místě obléhání pak polní opevnění zvané circumvallatio, které mělo bránit obráncům v pokusech o proražení obléhacích linií a tzv. contravallatio, které chránilo římské vojsko proti útokům zvenčí.

Typy pevností
 bastionová pevnost
 fortová pevnost

Odkazy

Související články
 Opevnění
 Hradba
 Tvrz
 Citadela
 Maginotova linie
 Československé opevnění
 Opevnění Prahy
 Limes Romanus
 Josefov
 Terezín
 Pevnost Olomouc

Externí odkazy

Opevnění
Pevnosti

redpajama_set_name: RedPajamaWikipedia


Social media can be a powerful tool to connect with customers and extend the reach of your business, but it can also be used to quickly spread negative publicity that can severely harm your reputation.In an increasingly connected world where anyone with a smartphone can act as a journalist, any negative experience a consumer has with your business has the potential to go viral and be seen by thousands—even millions—of people. Make sure that your business has a social media presence that is constantly monitored, and that it quickly responds to any criticism or negative customer experiences in order to maintain your reputation.
Online review services can also damage your reputation and result in lost business. According to Dimensional Research, a United States-based organization that provides market research to technology companies to help them make smarter business decisions, 90 per cent of customers check online reviews before buying products, and 80 per cent make decisions based on what they read. Clearly, the best way to ensure that reviews for your products and services are positive is to maintain effective and comprehensive quality control procedures. However, it's important to regularly check online sources to get feedback on your products and to identify malicious or fictitious information that could reflect poorly on your image.
It's inevitable that every business will experience some form of reputational damage, but there are ways to limit your exposures and to cover losses. Contact us today to identify your unique risks and protect your business.


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English Section Terkini
A Healthy Soak In Saharan Sands
October 11, 2014 Jasmine 0 Comments Healthy Soak In Saharan
As the morning sun rises over the golden dunes of Erg Chebbi in the Sahara, men and women dig holes for tourists who want to bury themselves in the sand.
Decades ago, tribal nomads settled here, living a traditional desert existence that has now had to adapt to changing circumstance.
The dunes of Merzouga tower over the small community in southeastern Morocco, where the Berber Ait Atta tribe now makes a brisk living from tourism.
The formerly nomadic tribesmen have for years been running hotels and restaurants in Merzouga, a key stop on the Moroccan tourist trail on the edge of a sea of sand dunes.
Now they're even turning to the sands themselves to attract visitors.
For around 10 minutes visitors are buried neck-deep in the hot sand for therapy said to cure those who suffer from rheumatism, lumbago, polyarthritis and some skin disorders.
The therapy has the same effect as a sauna session, helping purge the body of poisonous toxins, according to those tribesmen such as Abdessalam Sadoq who now work in wellness tourism.
"We offer every type of tourism here, but especially for health," he said.
Making a living was not always easy for the descendants of the Ait Atta nomads, and over the decades the sons and daughters of those who roamed the desert on camels have had to attune themselves to more modern ways.
The Ait Atta once accumulated riches from trans-Saharan commerce, but now all that remains of this past is a road sign pointing towards Timbuktu, a mere 52 days away by camel.
Their way of life ended after Morocco became a French protectorate in 1912, with the development of mining in the region, the emergence of urban centres and demarcation of the nearby border with Algeria.
Once-nomadic tribes had to find a new livelihood, and turned to cultivating date palms and tourism in the second half of the past century.
"I really feel much better, and each year I come back here to spend a week," said sciatica sufferer Ali Kallamouche from the central town of Beni Mellal.
A sand bath at Merzouga costs up to 10 euros ($13), and when "patients" shake off the sand they are wrapped in hot towels to avoid the shock of a sudden cooling of the body.
Many come not just for the cure but also for the breathtaking sunsets over Merzouga's erg — the shifting sand dunes 20 kilometres (12 miles) long, five kilometres wide and up to 150 metres (500 feet) high.
Camel safaris and stays in the desert under canvas with the region's Berber and Arab tribes are still a tourist staple, but with the economy biting, industry workers had to look elsewhere to attract business.
"People come for sand baths… and to taste the local dishes we make using medicinal plants and herbs," said Sadoq, who also heads an association to promote tourism in the Sahara.
Tourism is a cornerstone of Morocco's economy — contributing 10 percent of gross domestic product.
According to market experts, it is also growing, thanks to the development of wellness tourism.
In September, Morocco hosted the Global Spa and Wellness Summit where industry experts said the sector expanded globally last year by 12.5 percent, generating almost $500 billion.
Morocco topped the Middle East and North Africa list in health tourism, with the industry growing more than 67 percent since 2007.
In Merzouga, more and more people are signing up for a hot sand soak at the height of summer and other businesses, including those rooted in the recent past, are thriving as a result.
Ali sells camel milk which he insists does wonders for diabetes, anaemia and digestive tract problems.
"People come from all over the world to Merzouga for sand baths, and that helps us promote other products," he said.
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Just as many photographers believe the best camera is the one that's always with you, I believe the best dictionary is the one that's most accessible.
For me, the most accessible dictionary is the Dictionary app on my Mac and its Look Up counterpart on iPhone and iPad. However, I also use several third-party dictionary apps that are either more comprehensive, specialized or bilingual.
If you're serious about expanding your vocabulary, then you need at least one dictionary app. If you're still using a paperback dictionary, perhaps the free/affordably-priced apps found herein and their compelling features will persuade you otherwise.
In this post, I'm going to share my 6 favorite dictionary apps for English language learners.
Dictionary > Preferences > Check the dictionaries you want to add.
Settings > Dictionary > Check the dictionaries you want to add.
To look up definitions without launching the Dictionary app, use two fingers to click on a highlighted word. Then, click Look Up "word" from the context menu. After that, a pop-over menu will appear.
Currently, Apple doesn't provide a first-party dictionary app, but you can still access the dictionary with Look Up. To look up definitions, tap to highlight a word. Then, tap Look Up. Tap the card to reveal more information.
Dictionary.com is a comprehensive, feature-rich and well-designed free/premium app that offers compelling features and worthwhile in-app purchases.
Merriam-Webster Dictionary is a comprehensive, feature-rich and well-designed free/premium app, but with fewer features and in-app purchase options than Dictionary.com.
Learner's Dictionary – English from Merriam-Webster is an affordably-priced, feature-rich and visually-appealing premium app.
This dictionary is limited in size and scope compared to the Merriam-Webster Dictionary because it's written specifically for English language learners. While some students feel the app is inferior to the Merriam-Webster Dictionary – the major differences are the straightforward definitions and illustrations.
The Free Dictionary (Dictionary.) isn't very attractive, but it's incredibly powerful, feature-rich and the multilingual interface and multilingual dictionaries make it a valuable resource for English language learners. Available as a free/premium app.
A comprehensive offline English dictionary and thesaurus.
Offline dictionaries in 13 other languages.
Offline translations of English into more than 40 languages.
Urban Dictionary isn't well-designed nor even feature-rich, but it's the official app of the people-powered slang dictionary and a fun way to explore how people are experimenting with language. Available as a free/premium app.
You just learned about my 6 favorite dictionaries for English language learners. If you use any of the aforementioned apps, consider purchasing the premium version to encourage continued development. After all, these dictionaries are inexpensive and worth the investment.
What's your favorite dictionary app? Answer in the Comments below.
My 6 Favorite Dictionary Apps for English Language Learners first appeared on the Culture Gaps Blog by Jeff Shibasaki.


A Royal Navy officer says he spotted what looks like a group of ghouls in the queue for the Torpoint Ferry.
Weapon Engineering officer Nathan Bryant, 29, took the spooky screenshot on Saturday, October 21 at 6.55am.
He and his fiancée Emily Molloy, 20, had been planning a trip to Cornwall later that day – but with Storm Brian on its way Nathan decided to double check the ferry services were still running.
He explained: "I was checking the Torpoint Ferry live camera feed, to make sure the ferries were going during Storm Brian, when I spotted something strange.
Speaking about the spooky sighting, Nathan said: "I think it is just a trick of the light or the water on the camera.
"I don't believe in ghosts – but I did find this quite funny.


I am a calm, strange, creepy guy. And yes i care about you. If you have any problems be sure to tell me. Talk to me. I WILL listen to you. I WILL help you in any way i can.
Stare at things. Talk to people. Help people.
All times are GMT -5. The time now is 07:26 AM.


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Home » Latest News » 2022 Order of Merit
2022 Order of Merit
by Jim Jackson
The ACT Monaro District Golf Association will continue to conduct the "FEDEX CUP" style Order-of-Merit Competition in 2022. This year-long competition is based on points awarded for final positions in the various Club Open events played around the District. There are 16 currently defined for 2022, starting with the Gold Creek Classic in mid-January. The series will comprise both a gross and a nett competition, therefore, it is not just an event for elite, low-handicap golfers. A trial, in 2021, of an additional seperate senior division did not attract many entrants so this has been discontinued.
Recent winners in the Scratch Division include Adam Robinson (2021) and Steve Wyatt (2019); whilst in the Nett Division Chris Winslade (2021) and Shane Seaton (2019) have been winners. The event was cancelled in 2020 due to Covid. Significant vouchers prizes are awarded for the first 3-places in both divisions.
There is NO FEE to enter this event. Points are awarded, after each Open event is completed, and are based on the individual players scores that are entered into GolfLink by the individual Club hosting the event. The points for each individual Open event are awarded on a sliding scale with 150 points awarded to the winner, 125 awarded to second-place, 110 awarded for third-place etc., down to 30th place. The 30th place receives 11 points, anyone below that level receives an automatic 5 points for playing (as long as they record a score).
The 2021 competition — which was seriously affected by several Covid-cancelled Open events — was still keenly contested. Prior to the start of the final event — the District Championships which was played at Goulburn on 19th December — there were about 12 players that could possibly win the GROSS event. Federal and Cooma golfer Adam Robinson was lying in 5th-place in the GROSS OOM at the start of the District Championships, and following a par round of 71 strokes and a 3-way sudden death play-off against two Goulburn stars (Dominic Falk and Jono Gann), which he won, he secured enough points to jump past Yowani's John Fitzgerald, Yass's Jarred Porter and Yowani's Kacper Gancarz to take the Best Golfer award and the major Voucher for 2021.
The NETT OOM was taken out by Yowani's Chris Winslade who just pipped fellow club member, Kacper Gancarz, who was leading this division up until the event at Goulburn.
More information and Conditions, and a list of the events included for 2022, are available in this document….. (click here)
My thanks to Queanbeyan's Jonathan Ricks who has again kindly offered to manage promotion and the scoring of this event using the District's Golfbox system.
So, check this web site and the District's facebook page for regular information on events, results etc.
Jim Jackson 0422 913 495


Cyprus is well known for its border, being a divided island – state after the Turkish invasion in 1974, which followed the wide-spread intercommunal violence that plagued the island since the early 60s. Cyprus itself is an EU border since it is the South-easternmost EU member-state, EU's border with the Arab countries of the Middle East. In the past few years, Cyprus became a host country for thousands of immigrants, mostly from South-East Asia, the Middle East and Eastern Europe. Also a remarkable number of immigrants from the Russian Federation reside these days in Cyprus. Cyprus' and Europe's religious landscape has changed, in part, because of immigration, but the religious practices of immigrant religious groups have not been thoroughly studied yet. The main research questions I will address in this paper are: Is religion a barrier or bridge for immigrant integration? Does religion obstruct or promote social integration? How is religion related with social identity, cultural identity, and public opinion? I will attempt to answer these questions by focusing on immigrants' religion and its role in integration, religious assimilation and adaptation. The paper is based on data gathered in the course of a mixed methods research project, co-funded by the Solidarity Funds and the Ministry of Interior. Particularly, we focused comparatively on Syrian, Russian, Philippino and Sri-Lankan nationals residing in Cyprus. This choice was dictated by the religion of the majority of the population in the Republic of Cyprus, which are Orthodox Christians and also by the significance of religion as a vital part of the Greek-Cypriot national identity. Therefore we chose an Orthodox immigrant community, a Catholic one, which is a common denomination in many European countries, a Buddhist one, since Buddhism is a religion that did not historically exist in Cyprus and Europe in general and a Muslim one, which represents, in a way, Greek Cypriots' 'constitutive Others', Turkish Cypriots. Moreover, Philippinos and Sri-Lankans generally stay in Cyprus for a shorter period of time than Syrians and Russians. In terms of methodology, qualitative interviews, observation and quantitative research were conducted in order to shed light in as many aspects of the role of religion in immigrant integration as possible.


12:27 AM - Ken Bergen quoted DJ99Wing in post Poll: How Do You Feel About Loud Pipes?
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  	echo json_encode(['success' => true, 'data' => $data]);
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redpajama_set_name: RedPajamaGithub


Would you like to eliminate any of your advertising that is not working? Do you want to determine which ads are actually making you profits? Are you sick of guessing whether or not your ad campaign is performing? The experts at Web Ad.vantage can help clear up any confusion with the implementation of our ad tracking services.
Ad tracking allows you to track your visitors from the time they click on your online ad to the destination page you want them to reach. This service gives you information about your visitors' behavior such as: how many people clicked on your ad, visited your landing page, made a purchase, abandoned your site before making a purchase, filled out a request form, or performed any others tasks you wanted them to. By tracking this information you can better understand how your web marketing campaigns are performing and optimize them accordingly.
Web Ad.vantage works with you to clearly determine appropriate key pages to track and provides the tracking programming code for you to implement on your site. We also provide tracking and reporting to give you clear information about how your campaign is performing.
Interested in discussing your ad tracking needs with us? Contact Web Ad.vantage today via our Online Request for Proposal form or call us at 0402 165 128.


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Mourinho says he won't quit – but maybe he won't get the chance to
April 14, 2018 By SIN Staff
With Manchester United's underwhelming exit from the Champions League after their 2-1 aggregate loss to Sevilla in the last 16, the club and the fans have been re-evaluating the kind of expectations they hold for the team. In the intervening period manager Jose Mourinho has been seen making some bizarre outbursts in his press conferences, while many supporters are wondering if the enigmatic Portuguese coach is doing his self-imploding act a little earlier than usual.
Having spent hundreds of millions of pounds on re-building a team from defence to strikers, United find themselves in quite a stagnant position. Since the departure of Sir Alex Ferguson, this season (barring some sort of collapse) will positionally be their best league finish. They're in the last four of the FA Cup and made it out of the group stages of the Champions League.
A shock defeat to Bristol City in the Carabao Cup knocked them out a tad earlier than they would have hoped but all things considered it does still follow a slight upward curve from last season. However, one only need point to the expenditure of the club and argue they should be showing more than a slight upward curve.
Mourinho's side boast a staggering strength in depth after their huge investment in the squad. Given the balance the team has and the sheer star quality all over the field, one wonders how they can still record wins over Chelsea and Liverpool in the league yet struggle so badly against Sevilla over two legs.
The Special One's tactics are often the first port of call especially his defensive style. Against Sevilla especially in the first half, Romelu Lukaku was simply too isolated to act as a target man so when United won the ball they looked up the pitch and saw one option, their Belgian striker who was surrounded by Sevilla defenders. His first-touch and general control has never been his strong point, so it's surprising this was the way they set up as it seemed destined to fail from the get-go.
The game called out for someone like Juan Mata who can play centrally, get on the ball and help build attacks or kickstart counter attacks. What was clear was that this would have been seen as some kind of defensive sacrifice for Mourinho who preferred the midfield trio of Matic, Fellaini and Lingard. All did their job defensively but going forward none had the presence or finesse to work in tight spaces and make things happen.
Mourinho's hesitance to trust Juan Mata's defensive ability is nothing new and it's likely the reason he got rid of Henrikh Mkitaryan in the end. Undoubtedly Sanchez is a better player but using him to chase 70 yards back to his own box is like wearing socks on your hands to warm them up. It'll work but there's definitely a better way to use them.
What may be even more worrying than his strange on-field decisions are Mourinho's even stranger off-field comments, particularly after that game against Sevilla where he brought up the previous two times that he had sat in that particular chair after knocking Manchester United out of the Champions League, in 2004 while in charge of Porto and in 2013 while in charge of Real Madrid.
He claimed these previous exits at the hands of Mourinho means this latest one "isn't something new for the club". This seems to detach himself from the team which he tends to do when he receives criticism and gets defensive.
At previous clubs it's signalled the beginning of the end. At the moment, it's hard to know if United could attract a manager who would be any more successful but if Jose starts to claim to be bigger than the club and separate entirely from his own team, he's only going to open his own trap door.
By Mark Lynch
Photo credit: Aleksandr Osipov on Flickr
Filed Under: Featured, International Sport, Sports Tagged With: CHAMPIONS LEAGUE, José Mourinho, MANCHESTER UNITED, Mark Lynch, Soccer


Explore the place that has not been discovered by the masses yet and modernism has not touched its root.Roughly the size of Switzerland, wedged between China and India, Bhutan is inhabited by remarkably friendly people. A country devoid of skyscrapers, shopping arcades, Mcdonalds, entertainment meccas and traffic lights make a perfect place of sojourn for the tired metropolitan minds.Bhutan has long been sequestered from the rest of the world for centuries. its rich heritage, pristine environment and stunning way of life makes one of the most exclusive and sought-after destinations on the earth. Visit to experience the charm and magic of world's mysterious country-the 'last shangri-la'.
If someone asks how Bhutan Travelers is unique. We are the only one company that provides personalized service and custom-made trips.
Bhutan has very humble and friendly people enforcing Buddhist values in their everyday lives. Carrying the mentality that sharing is caring, you will be greeted with open hearts and warm smiles.
You can catch the locals buzzing at the farmers market on weekends. The market provides quite a scene almost making grocery shopping look like a colourful celebration. You can witness Bhutanese standby culture and traditions in local ceremonies and festivals. Dine in local restaurants for authentic Bhutanese delicacies. Take a hike through villages and experience a farmhouse stay. Your host will be happy to offer you a cup of butter tea.
This allows travelers a complete wilderness experience. You can trek trails through wondrous Bhutanese landscape. Just imagine wandering through the wilderness with a diverse flora and fauna along gushing streams. The snow-capped mountains, yak herder's camps and highest settlements in the country are some of the most beautiful views. Choose to trek 3500m above the sea level or simple day hikes which areperfect for short duration stay.
You must spend at least a day in Thimphu and Paro to get a taste of Bhutan's urban lifestyle. 'Café hopping' is the new trend in these cities. Many Bhutanese are seen going out to try a new drink or a new delicacy on the menu.
You can also shop for handicrafts, postcards and stamps or even customize one. In the heart of the city, just near the traffic is Junction, a bookstore which emanates warmth and a snug atmosphere. Grab a book and coffee and spend a quite minutes being lost in your read. At night visit Mojos, the ultimate chill out place with its cosy atmosphere where you can listen to local bands perform.
The colourful prayer flags hoisted in almost every mountain top, holy place and even outside one's home are believed to bless all sentient beings with long life, prosperity, happiness and karmic merit.
Buddhist astrology influences human affairs very heavily in Bhutan. Astrology offers additional information often sought by Bhutanese when bringing changes in their lives. Bhutan is an ideal place to seek for peace and reflect on ones' spiritual wellbeing. Practice meditating in tranquil spots to cleanse yourself of all negative energy and to reach inner peace. Spending time with Bhutanese people is the best example to show how Buddhist philosophy is woven in the Bhutanese culture.
Bhutanese traditional art and architecture is hard not to notice. They are unique, highly decorative and ornamental. The Bhutanese architectural grandeur is is exhibited in the form of Dzongs, monasteries, temples, chortens, bridges and traditional Bhutanese houses.
The Dzong architecture is one of the most elegant and harmonious in the world. Archery is a traditional art in Bhutan. It is all about fun bets and banter, a show of intimacy between teammates and a victory dance that follows when metal meets red. Paintings of phalluses and other mythical creatures on walls are a representation of superstitious beliefs held to drive away evil.
With the country's pristine air and mountainous terrain offering a fascinating adventure, Bhutan is said to be the best for mountain biking enthusiasts. The route along Bhutan's west-east highway is an exciting one with challenging of battling a new pass over 3000 meters every day.
The drop from Pele La to Trongsa, a distance of 70km is said to be the longest downhill stretch in the world. Rafting along the Pho Chu River with rapids of class 2 and 4 is one of the must activities while in Punakha. It is a safe and beautiful activity where you get 360 degrees view of the Punakha Valley and natural scenery. We can also arrange a good kayaking experience if you are looking for more adventure.
The Hike to Floating Goddess passes against the Pachu River and through scattered hamlets and countryside.
A must-do hike in Punakha. Trail passes through beautiful farmhouses along the turquoise coloured Punakha River.


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Celebrating Every Day
When you first meet Melissa Ellefson, her smile radiates from the next room. Fit and personable, the 41-year-old South Dakota native exudes what it is to be healthy. Her constant energy, passion and gratitude for every aspect of her life can turn even the biggest couch potato towards a leafy salad.
"She's been just a fantastic fit," says POET Chief Executive Officer Jeff Lautt. "Melissa has this passion for wellness, but also people in general. She's a positive person and tremendously endearing."
And did I mention she leads one heck of a High Intensity Interval Training Class?
As the first Director of Wellness for POET, Ellefson's dedication is focused on team member overall health. She not only wants the team to be physically healthy – but mentally, spiritually, and emotionally healthy, too.
A graduate of the University of South Dakota with a Bachelor of Science Degree in Health Sciences Ellefson came to POET in July.
"It was really a God thing how I ended up working at POET," she says.
Ellefson has spent most of her life in the field of fitness, nutrition and coaching. She has always valued wellness, but wellness took a different meaning on New Year's Eve in 2009. Her husband, Matt, was diagnosed with advanced lung
cancer. He was told that without treatment he would have approximately eight months to live. With aggressive treatment, Matt faced a five year survival rate of less than five percent.
Remember, this was almost exactly five years ago.
The Ellefsons, who have five children, chose to fight Matt's cancer aggressively. He spent five months participating in a clinical trial in Houston, TX to treat his body – and continued to lean on family and his faith to nurture his soul. With
a few bumps in the road and three recurrences, Matt blew that five percent chance out of the water this New Year's Eve.
So when Ellefson talks about gratitude being an important component of wellness, she means it.
"That really changed everything for us, we don't look at life the same – and we never will," she says. "Every single day is to be celebrated."
"I've shared this with many of my fellow POET team members," Ellefson continues. "When I tell them I want for you to live a full and healthy life, I mean it from the depths of my soul. My wish for them is to experience a life of abundance and vitality and not wait until they experience a health crisis of their own."
And through her emails and tips on fitness, nutrition and spiritual well-being, there isn't a better person to help them achieve this goal.
Out of Left Field: Car Guy
by Scott Johnson, A Thinker of Thoughts (and POET Data Systems Administrator)
Mechanics Corner: Bioethanol: The Best and Most Affordable Fuel
By Russ Evans, Under the Hood Radio Show Host and Mechanic


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Home → How to Fix Distorted Audio and Clipping Audio
Graham Efurhievwe
How to Fix Distorted Audio and Clipping Audio
What Causes Distorted Sound
How to Fix Clipping Audio Files
How to Fix Noise
Anyone that works with sound or in music production knows how frustrating it is to find your audio distorted after a long day of tracking. Technically, distortion is the change of the original audio signal to something undesired. When a sound is distorted, there's a change in the shape or waveform of the sound.
Distortion is tricky. Once an audio file is distorted, you can't just yank the distorted sounds out. You can do things to soften the blow, but once the signal is distorted, parts of the audio waveform are lost, never to be recovered.
Distortion occurs when you start to notice the sound is glitching and losing quality. It can occur at almost any point in the audio pathway, from the microphone to the speaker. The first step is to find out where exactly the distortion is coming from.
The problem may be from simple human errors, such as improper level settings, misaligning microphones, recording too loud, and more. Even if you keep your setup relatively error-free, noise, RF interference, rumbles, and faulty equipment can distort your sound.
Making audio sound immaculate after distortion isn't easy. It's like repairing a broken mug. You can see how distortion caused the cracks. You can try to put the pieces together again but you're not getting an unbroken mug.
Even after repair, subtle sound problems with audio may linger. So, even the best software or techniques risk creating an artifact. An artifact is a sonic material that is accidental or unwanted, caused by the overzealous editing or manipulation of a sound.
But don't worry, with time, patience, and careful listening, distorted audio can be fixed to a fairly satisfactory level. In this article, we'll discuss the common forms of distortion and how to fix them when you encounter them in your audio.
In most cases, clipping is the source of distortion in audio. It can be identified by a flattened or clipped-off waveform. While this smushed waveform is easy to spot, you'll probably hear the damaged audio first.
Audio clipping occurs when you push the loudness of your audio signal past the threshold your system can handle. It's called "clipping" because your system actually "clips" off the top of the waveform after reaching the limit. This is what causes distortion.
It is caused by overload and does not have one specific sound. It can sound like a skip, an empty gap in your audio, or it can present with completely unintended sounds like hisses, clicks, pops, and other annoying distortions that aren't in the original sound.
Clipping sounds very bad to the trained ear and amateurish to the untrained. It's easily heard. One small clip can make for an unpleasant listening experience. If it happens in a file meant for public sharing, the bad audio quality may bring your professionalism into question.
Clipping can harm your equipment too. When there's a signal overload, the components of your equipment go into overdrive and that can cause damage. An overdriven signal will push a speaker or amplifier to produce at a higher output level than it's built to.
How can you tell when your audio is clipped or clipping? It is usually visible on the level meters. If it's in the green, you're safe. Yellow means you're entering headroom (headroom is the amount of wiggle space you have before the audio clips). Red means it's starting to clip.
Clipping can be caused by many things at every step of your tracking process, from the mic all the way to your speakers.
Microphone: recording too close to the mic is the easiest way to cause your audio to clip. Some mics can handle exertion better, however, those tend to be more expensive or not good for tracking vocals. If you're recording with a mic, perhaps it is sending audio that is too hot for the system. The same goes for playing guitar or keyboards.
Amplifier: when an amplifier goes into overdrive, it creates a signal that demands more power than it can generate. Once it has reached its maximum capacity, the audio begins to clip.
Speakers: most speakers can't handle playing audio at the maximum volume for a long time. So when they're pushed beyond that, they're easily overwhelmed and clipping isn't far away.
Mixer/DAW: Sometimes clipping is the result of very aggressive mixing. If this is a result of aggressive mixing you might be able to go back to the original recording and recover a clean version. Clipping can occur if you record in the mixer or the DAW (digital audio workstation) with a hot signal, which means above 0dB. You can prevent this by adding a limiter to the channel where you are recording. Some software offers you volume levels up to 200% or more, but you should set any software levels to 100% or lower. If you need more volume then you should turn up the volume on your speakers or headphones instead.
In the past, the only solution to fix clipped audio was to re-record the audio that had clipped in the first place. Now we have more options than that. Depending on how badly distorted it is and what the end purpose of the audio is, you may be able to save your sound with these tools.
Plug-ins are the most popular solution to fix clipped audio today. The most advanced plug-ins work by looking at the audio on either side of the clipped section and using that to re-create the damaged audio. This method involves selecting the damaged area and specifying how much the level should be reduced.
Clippers are plug-ins that prevent your audio from going overboard. They do this by smoothing the peaks with soft clipping starting from the threshold. The faster and higher the peaks, the more you need to bring down the threshold to get good sound. They're also very light on CPU and RAM, so it's pretty easy to integrate them into your process.
Popular audio clippers include:
CuteStudio Declip
Sony Sound Forge Audio Cleaning Lab
iZotope Rx3 and Rx7
Nero AG Wave Editor
Stereo Tool
CEDAR Audio declipper
Clip Fix by Audacity
If the distortion is coming from occasional peaking, consider using a compressor. Compressors are software that reduces the dynamic range of the audio, which is the range between the softest and loudest recorded parts. This results in a cleaner sound with less clips. Professional studio engineers use both a compressor and a limiter to be safe.
To use a compressor, you have to set a threshold level at which the compression is activated. By turning the threshold down, you reduce the chances of getting clipped audio. For example, If you set the threshold to -16dB, for example, the signals that go above that level will be compressed. But turn it down too much and the resulting sound will be muffled and squashed.
Limiters allow users to set the peak loudness in a way that your peak loudness does not make your audio clip. With limiters, you can set the peak volume of the whole mix while still increasing the volume of the separate instruments. It puts a preventative stop to peaking by compressing the dynamic range of your output.
Limiters are used mainly in the mastering as a final effect in the production chain. It enables you to boost the loudness of your recordings without damaging the way it sounds. This method is done by capturing the loudest signals in a track and lowering them down to a level that prevents distortion and preserves the overall quality of the mix.
Avoid saturation plug-ins as much as possible and be careful with using them. Indiscriminate use of saturation tools is a common cause of clipping.
Sometimes your sound isn't distorted in the traditional sense of the word and only sounds that way due to the presence of noise. Often clipping leaves behind noise that remains even after the clipping is fixed. Noise is one of the biggest problems experienced when recording audio and can be present in many ways.
Most of it is likely to be from your environment. Even though you may not hear your fans and air conditioners, background noise from them can easily be picked up in your recording. Large rooms are usually noisier than smaller ones, and if you're recording outside, subtle wind can add a troublesome hiss to tracks.
Every microphone, preamp, and recorder adds a tiny bit of noise, and low-quality gear makes it worse. This is referred to as the noise floor. Often this appears as constant noise and competes with the other sounds in recordings.
Noise that is not constant is even more troublesome as attempts at removing them can end up taking the good audio with the bad. It may be a rumble from heavy breathing into the mic or from wind interference. Sometimes it's a low hum from a nearby microwave or fluorescent light. Other times it's just a bad audio quality format or outdated drivers. It doesn't matter what the source is, it's annoying and enough to ruin your sound quality.
Plug-ins are really easy to use. For these audio enhancements, you just have to get the sound profile and play a part of the track where there is only that noise. Then, when noise reduction is applied, the highlighted sound is reduced.
With all de-noising, it's important to be careful. Removing too much can strip the life from recordings and add subtle robotic glitches. A few popular noise removal plug-ins:
AudioDenoise AI
Clarity Vx and Vx pro
NS1 noise suppressor
X Noise
WNS noise suppressor
Good Recording Equipment
The quality of your equipment is an important variable in audio production. Low-quality microphones with poor signal-to-noise ratios are a lot more likely to cause distortion. This is the same for amplifiers and speakers and other equipment in your production chain. Dynamic microphones are less likely to distort than condenser microphones, so you may want to invest in those.
Finally, try to always record in 24-bit 44kHz studio-quality or better, and to have your audio drivers updated. Make sure you have protection against electric surges and there are no refrigerators or similar around. Shut off all mobile phones, wi-fi, and other similar equipment.
Fixing A Distorted Microphone
To fix low and distorted mic voice recording on Windows 10:
Right-click on the Sound icon in the bottom right of your screen on the desktop.
Click on Recording Devices. Right-click on the microphone.
Click on Properties.
Click on the Enhancements tab.
Check the 'Disable' box inside the box.
Click 'Ok'.
Try to listen to your recordings on a different device to ensure the problem is from the microphone. Some microphones come with distortion-reducing foam shields that help reduce the impact of moving air.
Any vibration or movement when recording or using a mic will contribute to some distortion, especially with very sensitive microphones. The higher the vibrations or movements, the more the distortions will be. Some professional-grade microphones come with internal shock mounts to deal with this, investing in an external shock mount will help provide mechanical isolation and further reduce the chances of distorting your recording.
When your sound is distorted, parts of the waveform are lost. The resulting overages can lead to tonal chaos. You're bound to experience distortion and other sound woes at some point during your project or career. With time, patience, and a good ear, you can save your audio from getting distorted and fix it when it accidentally comes up.


We've all had our mouths scalded by a spoonful of hot soup, a steaming bowl of queso dip, or an over-microwaved slice of pizza. The initial pain sends us into a scramble for relief, and the afterburn often leaves the roofs of our mouths scarred and raw. There are different degrees of tongue burns, but even the least severe will leave the tongue red or swollen, and the bumps on the tongue (the papillae) may disappear. It's even possible to temporarily lose the sense of taste.
But a burnt tongue doesn't have to be a prolonged affair of discomfort and frustration as long as you follow the proper recourse immediately after the burn.
To find out how to quickly get over your tongue burn, go here.


I grew up eating only homemade pasta sauce. My mom was serious when it came to pasta and nothing was as good as homemade. So as you can imagine, I'm a little fussy about my pasta sauces too!
It wasn't until I became an adult and started cooking in my own kitchen that I realized homemade isn't always best. But also, not all jarred pasta sauce is created equal. If I buy my sauce instead of making it, it's got to be really good. Like, something that rivals my own sauce or mom's (don't tell!).
Uncle Steve's Italian Specialties Pasta Sauces are really, really good!
I was lucky enough to have the chance to sample a three pack including Uncle Steve's tomato basil, marinara, and arrabiatta. I loved them all.
The tomato basil sauce is light and flavorful with a touch of sweetness. The juicy tomato flavor really shines in this one, and it's perfect for summery meals. I enjoyed it over some roasted veggies in sandwiches.
The marinara sauce has a bit more of an intense flavor than the tomato basil. This is a perfect all-purpose pasta sauce that you could serve with just about anything. I loved this one on a homemade vegan pizza.
The arrabiatta sauce packs a nice kick! If you're a fan of spicy foods like I am, you'll really enjoy this one. I piled it onto spaghetti along with some homemade vegan meatballs.
One of my favorite things about all three sauces is that they're certified vegan. They're also gluten-free and made with organic ingredients (I love that!).
For more information or to buy Uncle Steve's Specialties Pasta Sauces, visit unclestevesny.com.


Kate, last month we saw you introduce Billy to your GMTV colleagues Andrew Castle and Emma Crosby. Was it strange being back in the studio?
We're impressed by how perfectly behaved Billy was during his TV debut!
Did you keep in touch with your co-presenters while you were off?
So, how are you feeling about returning to work full-time?
Who'll be looking after Billy?
Is Darcey enjoying the new addition?
William's a lovely name – what made you choose it?
Was Darcey named after anyone?
So, you're looking forward to celebrating Billy's first Christmas!


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Several years ago I posted this maximally snarky rant about pod coffee machines, especially Nestlé's. Soon after, Keurig's patent apparently ran out, K-pod prices came down a lot, and it became possible to use them with coffee bought by the bag as Keurig (and others) sold refillable pods to make it possible. But greed hath no season, and Keurig has done a spectacular faceplant trying to force its customers back into obedience.
How nice to see.
Author: Michael O'Hare
Professor of Public Policy at the Goldman School of Public Policy, University of California, Berkeley, Michael O'Hare was raised in New York City and trained at Harvard as an architect and structural engineer. Diverted from an honest career designing buildings by the offer of a job in which he could think about anything he wanted to and spend his time with very smart and curious young people, he fell among economists and such like, and continues to benefit from their generosity with on-the-job social science training. He has followed the process and principles of design into "nonphysical environments" such as production processes in organizations, regulation, and information management and published a variety of research in environmental policy, government policy towards the arts, and management, with special interests in energy, facility siting, information and perceptions in public choice and work environments, and policy design. His current research is focused on transportation biofuels and their effects on global land use, food security, and international trade; regulatory policy in the face of scientific uncertainty; and, after a three-decade hiatus, on NIMBY conflicts afflicting high speed rail right-of-way and nuclear waste disposal sites. He is also a regular writer on pedagogy, especially teaching in professional education, and co-edited the "Curriculum and Case Notes" section of the Journal of Policy Analysis and Management. Between faculty appointments at the MIT Department of Urban Studies and Planning and the John F. Kennedy School of Government at Harvard, he was director of policy analysis at the Massachusetts Executive Office of Environmental Affairs. He has had visiting appointments at Università Bocconi in Milan and the National University of Singapore and teaches regularly in the Goldman School's executive (mid-career) programs. At GSPP, O'Hare has taught a studio course in Program and Policy Design, Arts and Cultural Policy, Public Management, the pedagogy course for graduate student instructors, Quantitative Methods, Environmental Policy, and the introduction to public policy for its undergraduate minor, which he supervises. Generally, he considers himself the school's resident expert in any subject in which there is no such thing as real expertise (a recent project concerned the governance and design of California county fairs), but is secure in the distinction of being the only faculty member with a metal lathe in his basement and a 4×5 Ebony view camera. At the moment, he would rather be making something with his hands than writing this blurb. View all posts by Michael O'Hare
Author Michael O'HarePosted on May 7, 2015 Categories Commerce
2 thoughts on "Everything old is new again"
Dave Schutz says:
I nominate this little video for 'best use of Star Wars theme evah': http://boingboing.net/2014/12/11/how-to-defeat-ke…
byomtov11 says:
This is not an isolated incident.
Companies have a bad habit of making things more expensive and then trying to explain the great benefit to consumers. My most recent experience was with Delta Airlines, which raised the cost of membership in its SKYclubs and then tried to tell everyone how great that was because the experience would be "more exclusive." They did something similar when they made changes to their FF program.
I think companies should just fire the marketing "geniuses" who think that telling people black is white is a great strategy.
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As far as foot controls are concerned, the use of wireless technology offers some obvious advantages; the units can be positioned at will and there are no cables to trip over or restrict movement. The RF GFI/ GFIS series from steute offer these advantages by using a new wireless standard developed by the company. Originally developed for medical equipment, this wireless standard uses the license free 2.4 GHz band and is not affected by any interference from other radio networks. The radio signals are evaluated by a compact receiver unit which can be installed in the switching cabinet. Housed in an all metal enclosure that withstands mechanical tear and wear, the ergonomically shaped GFI series feature low pedals and high stability.


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Olympics: Edeh-Eze cries out over exclusion of wrestling
17.03.2013 | World News
Chief Austin Edeh-Eze is the President of Nigerian Wrestling Federation and since his assumption of office, he has embarked on many programmes aimed at re-positioning the mats-man game in the country. In this interview with IFEANYI EDUZOR, he expresses dissatisfaction with the recent removal of wrestling by the IOC from the 2020 Olympics.
Recently the executive board of the International Olympic Committee (IOC), voted to drop wrestling from the 2020 Olympics, what do you think are the implications of such a decision on the development of the sport?
It is unfortunate and regrettable that a sport which has been part of modern day Olympics since its inception in 1896 could be dropped now that efforts are being made to develop the game in all countries of the world. Wrestling is one of the most popular sports with the freestyle and Greco-Roman styles enjoying large followership all over the world. Even at London 2012 Olympics, the sport featured 344 athletes competing in 11 medal events in freestyle and seven in Greco-Roman. Women's wrestling was also added to the Olympics at the 2004 Athens Games because of the importance of the sport. So removing it now will affect not only the development of the sport but also young athletes who are involved in the game.
Although the IOC cited some reasons such as television ratings, ticket sales, antidoping policy, global participation and non inclusion of a qualified medical personnel on the board of wrestling world body as part of its reasons for the decision, but it is hard to believe that such a sport which has provided many of the Olympics' memorable moments could be so discarded.
Are their hopes that this decision could be rescinded before the 2020 Olympics?
To be sincere with you, it is not likely that the decision will be rescinded before 2020 Olympics. I want to use this opportunity to tell Nigerians that wrestling is still part of 2016 Rio de Janeiro Olympics and we will still be featuring at the Commonwealth Games. But there is the need for the IOC to bring back the sport to enable young athletes to develop their potentials in the game.
As President of NWF, what are some of the plans your Federation has put in place to develop wrestling in 2013?
The Federation has mapped out some plans to make this year a successful one for the mats-man game and I am happy to tell you that 2013 will witness a beehive of activities for wrestling in the country.
As I am talking to you, we have concluded arrangement with the government of Delta State which has agreed in principle to hold a National Open Championship in the country. You will also recall that Timi Sibi Preye National Open Championship could not hold late last year because of the 18th National Sports Festival tagged "Eko 2012," so we shifted that to the first quarter of this year.
We are also working hard to have a championship hosted by the Federal Capital Territory and our discussion with the Minister of FCT has reached advanced stage.
Apart from this, we are reaching out to some other states like Imo to see if they will sponsor female national open wrestling championship this year to enable our female athletes be in top shape for major international competitions.
In addition to the national open championships, we also hope to participate in continental and international championships. Having said this, I want to tell you that we take serious the issue of training and retraining of our coaches and officials.
So, these are some of the activities on the way forward for 2013 and in all these, we are preparing to make sure we select the best athletes in preparation for 2016 Olympics as well as the Commonwealth wrestling championship which will be coming up later next year.
Reviewing the last National Sports Festival, would you say there was an improvement in the technical aspect of the game?
I can only judge the last festival from the perspective of my federation and all I want to say is that technically, we achieved a lot in the sense that the standard was higher than what we saw in Port Harcourt at the 17th National Sports Festival. There are reasons why we made sure that the standard was improved because very soon we will be going for Senior African Championship in May and although we may have trials for selection of wrestlers that will represent the country in that championship, we will also give consideration to those that emerged champions at the last festival because we believe they can equally compete favorably at the continental and international level.
So, I am happy and fulfilled with what happened at "Eko 2012" because every aspect of the game was of high standard and the officiating was also of international level.
What do you think contributed to our wrestlers' poor performance at the London Olympics considering their good showings at the continental level?
You have to understand that Olympics is the highest sporting competition in the world and for you to have any meaningful impact at the Games, you must be at the topmost level. It is also on record that some of the gold medalists in Olympics has made about three or four appearances there and it is only very few athletes that make it at the first trial.
Another thing I want you to understand is that for you to qualify to participate in the Olympics, you are already a champion in your own continent and so, if one qualifies in Africa to represent his country at the Olympics, he is already a champion in his own ranks. Having said this, I want to say that what is important is monitoring the athletes to ensure they are fit to challenge the best from other parts of the world. In doing this, we must make sure that even those that have participated once at the Games are put in good shape for the second trial.
So, some of our athletes have made it to the national and continental levels but on getting to the Olympics for one reason or the other, their standard could not match the best from other parts of the world. So, for them to do very well at competitions of that nature; they have to be exposed at various competitions. You do not wake up from the bed one day and expect to perform miracle at the Olympics. You must participate in some continental and international competitions so that by the time you get to the Olympics, the people you are meeting will be those you have met before.
As a seasoned sports administrator, what do you think is the best way to reposition the country's sports?
The best approach is developing sports at the grassroots and that is why the Nigerian Wrestling Federation is hoping to organise zonal championships as a way of developing the game.
At zonal championships, there are people who out of fear or out of lack of funds may not participate in national championships. We discover them at the zonal championships, from there we invite them for national championships and if they perform well, they become part of the national team which enables them to participate in other competitions to get more exposure.
However, one thing is to develop the athletes, and another thing is to retain them. We have the Armed Forces, Police, Federal Road Safety, Civil Defense and so many sister organisations and we have told them that whenever they are doing recruitment, they should give us slots. We have people who are doing something for the country, but they are unemployed.
I am happy they are listening to us because when you provide the athletes with meaningful means of livelihood, they will give you what you want. It is wrong to use them for festivals and after which they are paid for the medals won and later became unemployed till another festival.
For us in wrestling Federation, in as much as we are planning to improve their welfare, we want to make sure they are gainfully employed and that is why we are making such approaches.
What is your take on allowing elite athletes to participate in future sports festivals?
What I have said is that if we make it open, let us also have a National Youth Sports Festival because in Olympics, we have Youth Olympics and you don't expect elite athletes to compete favourably with the youths. So, it should be open because by closing it, you close the entire sports. If you close some sports at festival, where will majority of the youths participate, is it at independence celebration or where? If you close a sport, you have closed opportunities for a whole lot of people.
Тэги 2020 Olympics | Wrestling 2020 Olympics | Wrestling
03.05.2013: Wrestling officials seek notice of IOC leaders
21.04.2013: USA Wrestling joins fight to sway IOC
21.04.2013: Save Olympic Wrestling Coalition formed among nations
17.03.2013: The Times of India: Haryana CM Hooda backs wrestling for Olympics
17.03.2013: USA Today: Wrestling officials were asleep, interim chief says
16.03.2013: Indianapolis Star: As NCAA wrestling comes to town, the pressure's on Des Moines to deliver


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