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DUCATI 860 GTS -76

Ducati 850 GTS 1976 by 654motors

And More: Deal and Sales – Battlefield 4 Expansion, Second Assault is Free from EA – Two Days Left [Notification]

Just a quick mention, for those who didn’t catch it yet or for those who play [or never stopped playing!] Battlefield 4Second Assault, the Expansion pack that adds Four Maps, Five Weapons, Ten Assignments and more, is currently being given away Free from EA/Origin until the 28th – that’s only two days left to go get it!

Battlefield 4: Second Assault Expansion Pack Information Panel
in the “On The House” Section [ Free Games > On The House] in EA’s Origin Game Client (Click to see Full Size)

Note that you need to already own Battlefield 4, as this is an Expansion Pack, but you can still get it now – even if you don’t own BF4 – and play it later. Go and Download it now! GOGOGO

Battlefield 4: Second Assault Expansion Promotional Wallpaper by EA, Unedited
(Click to see Full Size)

See You In The Game!

WORKOUT ANYTIME in the Cincinnati Enquirer Community Press

WORKOUT ANYTIME in the Cincinnati Enquirer Community Press in an article titled, “Mercy Health’s new hospital could be economic boon to township.” The article focuses on the opening of the Mercy Health – West Hospital in Green Township and how that is creating an opportunity for businesses in the community including the new Cincinnati WORKOUT ANYTIME. The article begins with details about the new hospital, then goes into the economic development going on in the area. The article then details some of the businesses opening in the area, including Tony Petrocelli’s Cincinnati WORKOUT ANYTIME. The article includes this information provided by No Limit Agency: “Cincinnati resident Tony Petrocelli is opening the first Workout Anytime in Ohio near the hospital, in a space that was previously a WesBanco and had been vacant for six years.” The article ends with info on other businesses and plans for development in the area.  Click here for the entire article or begin below.

Mercy Health’s new hospital could be economic boon to township
By: Kurt Backschneider

GREEN TWP. — While township leaders are excited about the state-of-the-art medical services Mercy Health is bringing to the West Side, they’re also looking forward to economic development opportunities the new hospital will help attract.

Mercy Health – West Hospital, a 250-bed, full-service hospital off of North Bend Road near Interstate 74, will open for business Sunday, Nov. 10. 

Roughly five years in the making, the $240 million hospital will feature the latest advancements in patient care and comfort, new technologies, private patient rooms and expanded medical services for West Siders.

(Read More)

2005 YAMAHA YZFR6 Motorcycle pictures, specification

2005 YAMAHA YZFR6 Motorcycle pictures, specification

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TITLE: 2005 YAMAHA YZFR6 Motorcycle pictures, specification
IMAGE URL: http://2.bp.blogspot.com/-hM7HouAcFzI/TlJEm6HeDSI/AAAAAAAAAow/SYZuPPUg2f4/s1600/yamaha_r6_2005_motorcycle-desktop-wallpaper.jpg
IMAGE SIZE: 221130 B Bs
IMAGE WIDTH: 1600
IMAGE HEIGHT: 1200
SOURCE DOMAIN: yamahapictures.blogspot.com
SOURCE URL: http://yamahapictures.blogspot.com/2012/04/2005-yamaha-yzf-r6-motorcycle-pictures.html

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2004 SUZUKI GStrider Concept motorcycle desktop wallpaper

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Motorcycle Insurance in Kentucky Murphy Insurance Group

Motorcycle Insurance in Kentucky  Murphy Insurance Group

reACT Trainer Total Body Circuit Workout

One of the best tools we have at our disposal at Workout Anytime is the reACT Trainer.  Staff who know how to use the product properly and teach others to use it can make a great impression on any member or guest and help to differentiate their club from competitors.

Although the reACT Trainer is a lower body and core trainer it is easy to create full body circuits using the reACT Trainer along with the key upper body movements including:

Horizontal Press (chest press of some type)

Horizontal Pull (Row of some type)

Overhead Press

Vertical Pull – (some type of vertical pulling movement)

Here is a sample reACT Trainer Total Body Circuit:

Zadig MC R60/6 Johnny Cash

Zadig Motorcycles walks the line with another fabulous custom build. ‘Johnny Cash’ is the latest bike to roll around the bend out of the Zadig garage. They seem to be getting rhythm instead of the blues, as this is their second Bike of the Month in a row here on Wind-blown. For those of you unfamiliar, Zadig is a custom shop that produces bikes based on pop-culture icons, and then sells them for charity. Their previous build, ‘One Punch’, was based on a character from the movie, Snatch. This BMW is based on none other than the man in black himself. Like the artist that inspiration was drawn from the bike has a somber tone, is a little rough around the edges, and of course, is dressed in black. I’d only have to assume that this Beemer was built one piece at a time, but I can be certain that Zadig’s customs have got me falling into a burning ring of fire.

Published first on thebikeshed.cc

Teacher Toolbox Trio Linky Celebration!

Since the advent of Teachers Pay Teachers, my teaching toolbox has changed quite a bit. There are so many things that I’ve made or bought for my classroom, and there are many others that are on my wishlist. To recognize that, I’m hosting a Teacher Toolbox Trio linky party.

Here are the rules of the trio:
1. Share a product that you’ve made that you couldn’t live without.
2. Share a product that you’ve purchased that you love.
3. Share something from your wish list that you’re hoping to get for next year.

If you’re not a seller on TpT, no worries — just share two products you’ve purchased that you love!

1. Something I’ve Made

The Classroom Economy Megapack was my first major project for TpT, and without question, it was the one that I used all the time last year. It has everything I needed for setting up my classroom jobs, monitoring daily behaviors on a clip chart, running my classroom economy, and giving students free/very low-cost rewards. Unlike my units that were used here and there, this was on display in my classroom all 180 days, and my kids loved it. This is the one thing that I could not live without.

2. Something I Purchased

Erin’s “A Roller Coaster Day” sub plans were amazing! I had to go to an all day district committee meeting on a Friday in May when the kids were already getting a little crazy, but they LOVED this. The sub said it kept them engaged all day, and given that I was already at the stage of the year when all of our required curriculum had been taught, it was perfect. It will be a permanent addition to my sub folder, and she’s also made one for grades 5-6. You can follow Erin’s blog: I’m Lovin Lit. 

3. Something on My Wish List

I’m really planning to focus on math facts and mental math skills early in the school year, and Laura Candler’s Mastering Math Facts has been on my radar screen for a while. I’m hoping to snag a copy before I go back in July. (Yes, July!)  Laura’s blog is Corkboard Connections.

The Linky Celebration

This is more than just a party — it’s a celebration! I’ve been meaning to do something to celebrate hitting 100 followers for a while now, and as I near the 150 mark, it’s definitely time! If you link up through the tool below, you’ll be eligible to win a $25 gift certificate from Teachers Pay Teachers — enough to possibly clear off some items from your own wish list!

clip art from KPM Doodles
I’ll be using a random number generator to select the winner from those who link up. The linky celebration will end next Friday, June 14 at 11:59pm EDT and the winner will be announced on my blog on Saturday.
Can’t wait to discover some new products and see some of your favorites! Be sure to link up below, and please include the Teacher Toolbox Trio icon and/or another link to Eberopolis in your post.

Happy linking!
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The Truth behind 5 Food Myths

The Truth behind 5 Food MythsBY ALAN ARAGON

IMAGE FROM THINKSTOCK

It goes like this: A client looking to lead a healthier life hires me, a nutritionist, to help him improve his diet. I analyze what he’s been eating, factor in his food preferences, and together we create an eating plan that fits his lifestyle and goals.
Soon after, he’s noticeably leaner and more energetic—a happy customer.
That’s when the trouble starts. After a coworker asks him for the details of his diet, my client suddenly finds himself in a heated interrogation. Doesn’t your nutritionist know red meat causes cancer? And that potatoes cause diabetes? Shouldn’t he tell you to eat less salt, to prevent high blood pressure?
The upshot: Myths just made my job a lot harder.
That’s because nutrition misinformation fools men into being confused and frustrated in their quest to eat healthily, even if they’re already achieving great results.
Thankfully, you’re about to be enlightened by science. Here are five food fallacies you can forget about for good.
High Protein is Harmful
Myth #1: “High protein intake is harmful to your kidneys.”
The origin: Back in 1983, researchers first discovered that eating more protein increases your “glomerular filtration rate,” or GFR. Think of GFR as the amount of blood your kidneys are filtering per minute.
From this finding, many scientists made the leap that a higher GFR places your kidneys under greater stress. 
What science really shows: Nearly 2 decades ago, Dutch researchers found that while a protein-rich meal did boost GFR, it didn’t have an adverse effect on overall kidney function.
In fact, there’s zero published research showing that downing hefty amounts of protein—specifically, up to 1.27 grams per pound of body weight a day—damages healthy kidneys.
The bottom line: As a rule of thumb, shoot to eat your target body weight in grams of protein daily.
For example, if you’re a chubby 200 pounds and want to be a lean 180, then have 180 grams of protein a day. Likewise if you’re a skinny 150 pounds but want to be a muscular 180.
Go here for more on The Truth About Protein.
Sweet Potatoes are Better
Myth #2: “Sweet potatoes are better for you than white potatoes.”
The origin: Because most Americans eat the highly processed version of the white potato—for instance, french fries and potato chips—consumption of this root vegetable has been linked to obesity and an increased diabetes risk.
Meanwhile, sweet potatoes, which are typically eaten whole, have been celebrated for being rich in nutrients and also having a lower glycemic index than their white brethren.
What science really shows: White potatoes and sweet potatoes have complementary nutritional differences; one isn’t necessarily better than the other.
For instance, sweet potatoes have more fiber and vitamin A, but white potatoes are higher in essential minerals, such as iron, magnesium, and potassium.
As for the glycemic index, sweet potatoes are lower on the scale, but baked white potatoes typically aren’t eaten without cheese, sour cream, or butter. These toppings all contain fat, which lowers the glycemic index of a meal.
The bottom line: The form in which you consume a potato—for instance, a whole baked potato versus a processed potato that’s used to make chips—is more important than the type of spud.
Red Meat Causes Cancer
Myth #3: “Red meat causes cancer.”
The origin: In a 1986 study, Japanese researchers discovered cancer developing in rats that were fed “heterocyclic amines,” compounds that are generated from overcooking meat under high heat. And since then, some studies of large populations have suggested a potential link between meat and cancer.
What science really shows: No study has ever found a direct cause-and-effect relationship between red-meat consumption and cancer.
As for the population studies, they’re far from conclusive. That’s because they rely on broad surveys of people’s eating habits and health afflictions, and those numbers are simply crunched to find trends, not causes.
The bottom line: Don’t stop grilling. Meat lovers who are worried about the supposed risks of grilled meat don’t need to avoid burgers and steak; rather, they should just trim off the burned or overcooked sections of the meat before eating.
HFCS is Fattening
Myth #4: “High-fructose corn syrup (HFCS) is more fattening than regular sugar is.”
The origin: In a 1968 study, rats that were fed large amounts of fructose developed high levels of fat in their bloodstreams.
Then, in 2002, University of California at Davis researchers published a well-publicized paper noting that Americans’ increasing consumption of fructose, including that in HFCS, paralleled our skyrocketing rates of obesity.
What science really shows: Both HFCS and sucrose—better known as table sugar—contain similar amounts of fructose. For instance, the two most commonly used types of HFCS are HFCS-42 and HFCS-55, which are 42 and 55 percent fructose, respectively.
Sucrose is almost chemically identical, containing 50 percent fructose. This is why the University of California at Davis scientists determined fructose intakes from both HFCS and sucrose.
The truth is, there’s no evidence to show any differences in these two types of sugar. Both will cause weight gain when consumed in excess.
The bottom line: HFCS and regular sugar are empty-calorie carbohydrates that should be consumed in limited amounts. How? By keeping soft drinks, sweetened fruit juices, and prepackaged desserts to a minimum.
(You may be shocked at the sweet stuff hiding in some of your favorite foods and drinks. Get The Truth About Sugar.)
Salt Causes High Blood Pressure
Myth #5: “Salt causes high blood pressure and should be avoided.”
The origin: In the 1940s, a Duke University researcher named Walter Kempner, M.D., became famous for using salt restriction to treat people with high blood pressure. Later, studies confirmed that reducing salt could help reduce hypertension.
What science really shows: Large-scale scientific reviews have determined there’s no reason for people with normal blood pressure to restrict their sodium intake.
Now, if you already have high blood pressure, you may be “salt sensitive.” As a result, reducing the amount of salt you eat could be helpful.
However, it’s been known for the past 20 years that people with high blood pressure who don’t want to lower their salt intake can simply consume more potassium-containing foods.
Why? Because it’s really the balance of the two minerals that matters.
In fact, Dutch researchers determined that a low potassium intake has the same impact on your blood pressure as high salt consumption does. And it turns out, the average guy consumes 3,100 milligrams (mg) of potassium a day—1,600 mg less than recommended.
The bottom line: Strive for a potassium-rich diet, which you can achieve by eating a wide variety of fruits, vegetables, and legumes.
For instance, spinach, broccoli, bananas, white potatoes, and most types of beans each contain more than 400 mg potassium per serving.
Source

Fla. motorcycle racer dies after hitting 285 mph

LIMESTONE, Maine — A motorcycle racer trying to top 300 mph died Sunday after losing control and zooming off a runway at a former air base in northern Maine.

Bill Warner, 44, of Wimauma, Fla., was clocked at 285 mph before he lost control but it was unclear how fast the motorcycle was traveling when it veered off the paved runway and crashed, said Tim Kelly, race director the Loring Timing Association, which hosted “The Maine Event” at Loring Air Force Base.

Warner was conscious and talking after the crash just before 10 a.m., Kelly said, but he died about an hour and 15 minutes later at a hospital in Caribou.

“No one will touch Bill’s achievements or be the type of racer he was. He was a personal friend and the land-racing community is less for his loss,” Kelly said.

Riding his modified turbocharged Suzuki Hayabusa, Warner previously hit 311 mph on the same course in 2011, using 1.5 miles of pavement. That’s considered to be the world land speed record for a conventional motorcycle, Kelly said.

This time he was trying to hit 300 mph using just a mile of pavement, and he’d made several passes before the one in which he crashed, Kelly said.

The Maine Event is an annual timed speed event that utilizes the 14,200-foot-long runway at the former Strategic Air Command base that closed in 1994. The Loring Timing Association uses 2.5 miles of the runway for its events, and there’s an additional buffer of 2,000 feet, Kelly said.

On Sunday, about 400 spectators watched as Warner began veering right after passing the 1-mile mark, traveling upright for another 2,000 feet before exiting the runway and crashing, Kelly said.

The remainder of Sunday’s event was canceled. The Limestone Police Department and Maine State Police were investigating the crash.

__________________________________
SOurce: Yahoo News (AP, 7/15)

Workout Anytime Featured in Franchise Times

Workout Anytime was recently featured in the Franchise Timesin an article titled, “Nest Eggs: Done right, a rollover of retirement funds can be smart option”.

The article is a trend piece on franchisees using their 401(k) to purchase their business. John Heifner, Workout Anytime franchisee, gives great insight into how he went about purchasing his Workout Anytime with the use of his 401(k). He went on to say “Starting our third year, I can start thinking about funding a retirement again instead of keeping my money more fluid for cash flow.”

Click HERE for the full article or begin reading below:

Nest Eggs

Done right, a rollover of retirement funds can be smart option

By: Jeffrey McKinney
More franchisees are using their 401(k) retirement funds to finance the purchase of a franchise. Who should consider the move? Experts explain the do’s and don’ts, including warnings about strict IRS rules.

Jeremy Turner’s decision to pretty much tap out his retirement funds to buy a Lawn Doctor franchise was very clear: He calls it the best option he had after banks would not lend him the money.
Turner withdrew $70,000 from his 401(k) plan and another $30,000 he and his wife had in savings to start the lawn care business in St. Louis in 2010. Turner says he discovered companies charge around $5,000 to help complete the financing process. “I would not suggest that someone try to do this on their own because of tax and other risks involved,” he says.

Raw Gameplay (Unedited) – Battlefield Play4Free (32 Players, Saiga-12 Won from The Daily Draw)

Battlefield Play4Free is a Free-To-Play title, where it doesn’t cost anything to join in, but you can purchase weapons, armor, clothing and other items for Real Money by purchasing Tokens that you can then use in the in-game Store. There is also a nice feature where you can win prizes (weapons, armor, clothing, etc) from a game called The Daily Draw, where you choose a card from a draw of eight and it will generate an item for you.

The items range from temporary one-day use weapons and clothing, to seven day usage, to permanent items your character (Soldier) can use in the game forever (for example, a scope that can be attached to a gun for that soldier for all time). This is great for those who can’t afford to purchase many in-game items, as it not only offers the possibility of getting some great gear ‘forever’, it also gives a nice preview of a weapon, mod or clothing, so that you can see what it will look like/feel like, if you decide to splurge and purchase it for yourself (supporting the game and developers as well) sometime in the future.

In this video, I present ‘Raw Gameplay’ (unedited gameplay) of BFP4F after winning a Saiga-12 Shotgun for one day’s usage on my Medic via The Daily Draw. I had joined a 32-player server (running a Rush map) that was nice and full (16 soldiers per side). After getting the kinks out and getting used to the controls again after not playing for a while, I think things picked up as the game went on.. I was soon having fun arming MCOMs and healing and reviving. Near the end, I realized that my Aircraft controls weren’t set/got reset, as my mouse wasn’t ‘inverted’ and I couldn’t fly the helicopter at all, haha.

Recorded game: Battlefield Play4Free, Online FPS
Recorded with: Bandicam (Registered Version) @ 864p
Recording codec: MPEG-1, 70% Quality, 30fps

This video was also a test of a few things (though not an ‘Official Testing Video’): I was messing around with different settings (resolutions, quality settings) to see how low I could set things before the quality suffered too much. This is of course, something VERY relative and what looks ‘good enough’ to one person, looks ‘like crap on a cracker’ to another person. What I was testing here was, what seemed good enough to upload to YouTube (since it recompresses anyway) and still be enjoyable, while making the recorded file as small as I could via Quality settings (which limits the bitrate somewhat) and resolution size (the larger the resolution, the more bitrate/filesize that would be required).

As I have stated in earlier articles talking about Quality, Bitrate and Filesize, I still find that going below 60% produces too many compression artifacts (macroblocks and ‘trails’, Gibbs effects and more) for many games, especially if there are large dark areas (which would get compressed more highly and have these compression effects occur in them). This doesn’t happen with all games however; some games are fast-moving and/or do not have many darker/flatter areas and using 50% quality doesn’t look too bad, even with the MJPEG codec. It’s a balancing and testing game, as some games (especially with text) look fine and others look very bad (the compressor will try to allocate more bits around edges like text and compress even more highly then, the flatter/darker areas in a scene). I have done recordings of news streams and other things however, that allow for a very low quality recording setting (down to 20%), but that is mainly because the source itself is of a low quality (many streams are highly compressed and there is not much ‘extra’ compression artifacts produced by recording it in a lower quality/bitrate, especially if you are going to downsize for the final output video).

For most games, I found I could go down to 70% Quality comfortably – as long as the resolution stayed ‘higher’ [720p or higher]. With lower resolutions, the bitrate/quality reduction means too many ‘casualties’, as 30% of a 1080p recording isn’t that many pixels when you consider the screen size; but one-third of a 480p recording is a huge amount of the already small screen being ‘lost’ to compression. Thus, with some testing (again to what looks “ok to me“) I arrived at a middle ground of 864p, which maintains decent clarity of text and is large enough to discourage overcompression of darker/flatter areas. For keeping recorded files small and downsizing to 720p HD, it looked fine to me in tests – and on some games, doesn’t look that bad even if you wanted to upsize to 1080p HD (clear text was maintained, etc).

So, enjoy this first installment in an ‘unofficial’ Video Series here at The Game Tips And More Blog: “Raw Gameplay” of Battlefield Play4Free. If you like the game, play it, tell others about it and buy some stuff from the Online Store and support it!

See You In The Game!

Any gameplay videos or animations uploaded are only one example of one possible path of game play and is not representative of the gameplay experience of the entirety of the game material as it is non-repeatable in exactness (movements, actions, viewpoints, etc) to a high degree of accuracy (especially in regards to online multiplayer play and interactions) and therefore is not a representation of a large portion of the game content (this includes complete Walkthroughs/Playthroughs, Raw Gameplay Footage and Tutorials). All material and content uploaded attempts to respect copyright and is presented for Educational and Entertainment purposes only, utilized under Fair Use and can be construed as Free Advertising. No copyright infringement is intended and cannot be inferred. Any possible representation approaching any infringement, to those seeking infringement action, requires double notification and will be honoured by permanent removal of the infringing material.

Indian Motorcycle reveals new line-up in Sturgis, SD

STURGIS, SD— Indian Motorcycle, America’s first motorcycle company, today announced the highly anticipated details for the all-new 2014 Indian Chief family of motorcycles. Before thousands of motorcycling fans at the site of the Sturgis Motorcycle Museum and Hall of Fame in downtown Sturgis at 9 p.m. Mountain Time on Saturday, August 3, Indian Motorcycle unveiled the three models that comprise the Indian Chief line up. The reveal ceremony and party signaled an inflection point in motorcycling history with the renewal of America’s oldest and most legendary brand.

The new Indian Chief Classic is a pure, powerful cruiser forged from key heritage design elements yet wrapped in advanced design, engineering and technology. It features iconic styling like valanced fenders, rich genuine leather saddle, classic tank-mounted instrumentation, tear-drop fuel tank design, and sculpted and lighted front fender war bonnet. The 2014 Indian Chief Classic comes standard with a host of premium features including endless chrome, keyless ignition, ABS, cruise control, throttle-by-wire, true dual exhaust, high quality chrome laced spoke wheels, brake caliper covers, cast aluminum frame with integrated air intake, and much more.

The Indian Chief Classic, like all 2014 Indian Chief models, is powered by the all-new, clean sheet design Thunder Stroke™ 111 engine. Offering 111 cubic inches of pavement pounding power and 119 ft-lbs of torque, this class-leading power plant draws powerful design cues from heritage Indian Motorcycle engines merged with brilliant engineering and advanced technologies. The Thunder Stroke 111 is a 49-degree, air-cooled V-twin with 6-speed overdrive transmission, and features unmatched premium exterior finishes and touches. It offers owners the peace-of-mind that comes from over two million miles of on-road and test-lab verification and Polaris Industries’ 60 years of engineering prowess.

The new Indian Chief Vintage is a soft bagger that takes iconic Indian Motorcycle styling to a whole new level with handcrafted detail and a signature heritage aesthetic. The Indian Chief Vintage offers top-quality quick-release soft-sided leather bags, leather fringe, chrome fender tips, vintage chrome badging on the front fender and a quick-release windshield for easy installation or removal. It includes the same premium standard features as the Indian Chief Classic, and sports the same iconic design elements like valanced fenders, laced wheels, whitewall tires, tank-mounted instrument cluster and extensive chrome finishes throughout. It is also powered by the new Thunder Stroke 111 engine.

The first Indian Motorcycle of its kind, the 2014 Indian Chieftain maintains the legendary Indian Chief styling, while taking this progressive machine to new heights with advanced features and premium comfort. Unlike any Indian Motorcycle ever made, the Chieftain features a fairing with integrated driving lights, and its power windshield is an industry-first for a fork-mounted fairing. Standard features include hard saddlebags featuring remote locks and quick-release anchors, a high-output audio system featuring integrated Bluetooth® smartphone connectivity, and a tire pressure monitoring system.

“When we acquired Indian Motorcycle two and a half years ago we set out to capture the heart, soul and legendary heritage of this iconic American brand and then infuse it with unparalleled design, engineering and state-of-the-art technology,” said Scott Wine, CEO of Indian Motorcycle parent company Polaris Industries Inc. “On Saturday night we revealed three stunning new Indian Chief models that represent the results of our journey and the future of this brand. It was a triumphant day for all of us, and I know motorcycling fans around the world proudly join us in celebrating Indian Motorcycle and the realization that choice in American motorcycles is here to stay.”

The First 1901

To pay tribute to Indian Motorcycle’s past, the first 1901 Indian Chiefs to roll off of Indian’s assembly line in Spirit Lake, IA will be identified with a limited-edition badge. Numbered between one and 1901, these rare bikes will reflect the year of Indian’s inception by Oscar Hedstrom and George Hendee in Springfield, MA. “We have been very conscientious about honoring Indian Motorcycle’s storied history while establishing a foundation for what’s yet to come,” said Polaris Vice President of Motorcycles, Steve Menneto. “The lucky few who purchase these limited number bikes will truly own a piece of history, concurrently representing Indian’s rich past and its limitless future.” More information is available at Indian Motorcycle dealers across the country.

Availability

 Indian Motorcycle is adding dealerships across the US and globally, and is on plan to have 125-140 North American and 70 international dealers by year end. The full line of 2014 Indian Chief models are available for order now and will arrive in dealerships in September, along with an extensive array of apparel, parts and accessories. Indian Motorcycle demo rides will be available at dealer events across the country starting later in August.

________________________________________
Source: AMA (AP, 8/05)

Integrating Peer Feedback

Sometimes my students surprise me.

We’re studying the Measurement and Data standards right now in math, and we were struggling a bit with 4.MD.2 – the measurement word problems standard. We’ve been using some of the free math units from Engage NY (a resource I highly recommend), and we were on day 3 of working through word problems, and I knew I had to mix it up a bit. Here’s what we did.

First, students worked through 6 word problems from module 2. The word problems were multi-step and used many different types of metric measurement. They completed these problems independently, but they could consult other students if they got stuck. Once everyone at the table finished, they checked their work with each other to make sure they agreed on the same answer.

Next, I assigned each table a different focus problem from the 6 that they solved. They had about 10-15 minutes to work together to design a poster that explained the problem and solution. They could represent their work any way they wanted, but the work had to speak for itself — they wouldn’t be there to explain the poster to anyone else.

Once the posters were completed, I gathered the students together on the carpet, and we reviewed the Standards for Mathematical Practice using these posters I’ve made:

We talked about using these standards as opportunities to give feedback. We also discussed how effective feedback needs to be specific and constructive. If you like something, say what, specifically, you liked and how it helped communicate an idea. If something needed to be improved, explain what and how that could be done.

Once I felt like the students had some ideas for ways to give good feedback, I had the students do a gallery walk around the classroom to look at the other posters. In a gallery walk, students use sticky notes to comment on other people’s work. They can leave positive and/or constructive feedback. I let the students comment anonymously if they wanted, and they were able to reference the SMP posters if they needed ideas (I gave them access to a digital copy on their iPads). I used a timer, and they spent 5 minutes studying and commenting on each poster before rotating.

Once they’d rotated through all of the posters, the returned to the poster their group had made, and they took a few minutes to read the feedback. I had them work together to sort the feedback into the categories “helpful” and “not helpful.”

We shared a few examples of helpful comments with the whole class:

  • “I like how the team drew pictures to represent the problem, but I think the team could have explained what each picture represented from the problem.”
  • “The pictures aren’t in proportion to one another. The drawing of 1,500 mL is much larger than 3 L, but really the 3 L should be larger.”
  • “Something I really like about your poster is that it has pictures to represent the problems. One thing that you could have done differently is represent the subtraction and addition with a tape diagram.”
  • “You could have represented the answer in mixed units to make your answer clearer.”

We then talked about unhelpful comments — one word comments or feedback that focused more on style than substance.

Overall, this lesson was very helpful in getting the students to think about the Standards for Mathematical Practice and how to give effective feedback. Each group had ideas for things they wanted to change on their posters based on peer comments, and some groups even asked to work on it more during recess! It was also a good reminder for me that students can give each other powerful feedback, and I need to provide them with more opportunities to do this across the subject areas.

If you’d like to get a copy of my student-friendly Standards for Mathematical Practice posters, they’re available in my TpT store by clicking the image below.

What are some ways you incorporate peer feedback in your classroom? I’d love to hear more ideas in the comments section!

Blind woman becomes first to travel globe

Cathy with husband Bernard

55 YEAR-old Cathy Birchall from Warrington, riding pilion with her husband Bernard, has become the first blind woman to circumvent the globe on a motorcycle.

Cathy suffers with retinitis pigmentosa and has been blind for much of her life. She met husband Bernard Smith seven years ago, while he was working as a teacher for the Royal National Institute of Blind People and she for charity Action For Blind People. She had never been on a motorcycle before she met Bernard, who, long harbouring a desire to travel the world on his 1990 BMW R100RT, convinced her to take a year-long sabbatical.

Their journey began in August 2008, but now, with the release of their book ‘Touching The World: A Blind Woman, Two Wheels and 25,000 miles’, her extraordinary story is coming to light.

The couple’s travels encompassed Europe, Asia, Australia, South America and North America and took a year. In Peru, Cathy also became the first blind woman to climb Huayana Pichu, Machu Pichu’s sister mountain.

Cathy recorded her experiences on a tape recorder as she went, describing the pair’s experiences. Using an intercom system, Bernard would describe the scenery through which they passed. Speaking to Manchester Evening News, Cathy described her experience of the journey:

‘I could smell the heat of the deserts, the cool from the mountains. I could hear the silence when you are up in the mountains. I could hear the hustle and bustle as we were going through street markets. I could feel the temperature. All the other senses kicked in and gave me a full picture.

“And I spoke to people – the everyday people we came across. That made the trip.’

Sadly, six weeks after their return from the trip, Cathy was diagnosed with breast cancer for which she is still being treated. Writing the book, she says, has given her focus throughout the treatment.

In publishing the book, Bernard and Cathy hope to get visual impairment literature ‘into the mainstream in a positive way.’

_______________________________
Source: VisorDown (Dodd,9/19)

Accurate Description – Kawasaki Vulcan Cafe Racer



The Vulcan S ABS Café is Kawasaki’s “learner approved” cruiser. It’s styling is typical of all cruisers that follow in Harley’s footsteps with its laid back riding position, wide handlebars and over inflated bodywork (in my humble opinion). However, at it’s heart is an engine that uses the same configuration as some of the first motorcycles to ever be used for Cafe Racer conversions, a parallel twin. Granted the liquid cooled, Kawasaki 650 may not have the same aesthetic appeal as a pre-unit Bonneville, but to a romanticist the Vulcan engine is, in a roundabout way, a hommage to the legend. At least that’s how Mário of MRS Oficina felt about it when he was given the opportunity to customise one himself.



The project began when Mário was approached by Kawasaki France to undertake a commissioned project in 2015. They had recently released the ‘Vulcan S ABS Café’ and wanted to see what Mário could make of it. Knowing that Kawasaki’s claim to have been influenced by cafe racer styling when designing the Vulcan S was a bit of a stretch, he decided to follow their lead and build a bike worthy of the cafe racer moniker.



Despite being the lightest of the bunch in Kawasaki’s cruiser range, the Vulcan S is no feather weight tipping the scales at a hefty 498 pounds (226kg). Mário was going to have to shed some serious pounds from the Kwaka if it was ever going to perform to his expectations. The weight reduction regime began by discarding the bikes fuel tank, seat and fenders. This was followed by the removal of the rear half of the frame, the cast wheels and any components that complimented the cruiser configuration such as the handlebars and forward control footpegs.



Stance was the next challenge to overcome. The Vulcan needed a less slouched, more aggressive posture if it was to have the geometry of a cafe racer. This required raising the rear significantly using a single, custom made shock absorber from Ohlins and modifying the swingarm to suit. The triple trees were then slid 20mm lower on the fork tubes and stiffer springs installed for optimum handling. A set of classically styled, laced rims with slick rubber donated by Pirelli were then bolted in place.


Mário wasted no time discarding the Vulcan’s highly adjustable riding system, which Kawasaki had no doubt spent millions developing. In it’s place he installed a single piece tank and tail that floats above the rear wheel and mounted the quintessential cafe racer control configuration of clip on bars and rear set footpegs. To continue to enhance the cafe styling the triangle headlight was also replaced with a yellow lensed Bates style unit, colour matched to the new bodywork and Ohlins shock reservoir. A slimmer custom front fender was also bolted in place for everyday riding practicality.



Reverse megaphone mufflers were the obvious choice for the exhaust system, mounting 2 of them using a custom made pair of stainless steel headers. Finishing touches were then mounted such as the cross stitched leather seat, the matching white faced Motogadget dials, Beringer brake reservoir assembly, Monza style filler cap and frame mounted, custom made indicators. 



Being a Kawasaki the obvious colour choice was always going to be green and Mário has smashed it out of the ballpark with a two toned, metallic scheme. Amazingly this entire build was packed into 4 short months leading up to the 2015 ‘Salon de la Moto Paris’ where punters were lining up to place their deposits. Alas, much like Kawasaki Italy’s 40th anniversary Z1000 from 2013, this bike will remain a one off, but here’s hoping this won’t be the last time we see the green team commission a build of this calibre.



MRS Oficina
Photography by Antoine Sayn

first read on returnofthecaferacers.com/


TestRun, Video Edition: Recording Gameplay – Rollercoaster Tycoon 2 (Video Samples with Brief Tutorial Video)

This is a more informal TestRun, where I was merely testing out the perceived quality of some recording codecs while attempting to get gameplay recording of Rollercoaster Tycoon 2 going. As most of you know, recording this game is not just a point-and-shoot affair. Heck, most game recording applications won’t even detect the way it is buffering and utilizing video memory, resulting in a black screen, flashing or very laggy output. After trying years ago and abandoning it temporarily, I was recently searching websites with information on trying it again. With no luck finding a starting point of information, I decided to figure it out on my own – and of course share my findings should anything turn out fruitful…

First, simply trying to record RCT2 with FRAPS and then Bandicam, turned up nothing as a result. Either it would not detect the screen (it is not using 2D/3D rendering/buffering on the videocard in a standard manner) or it would capture blackness (when trying Bandicam’s ‘Record The Screen’, for instance). Since these are two well-made recording products, I assumed other products would result in the same …result. I also seem to remember trying applications like Camtasia, back in the day..

So next, I tried good’ol ‘Virtualbox’. A staple Virtual Machine emulator (think of a little computer-running-inside-a-computer), I installed an old version of WindowsXP that I had into the GuestVM. Installing my DRM-free purchase of RCT2 from Good Old Games, I tried recording the screen. No luck, since it wasn’t using Direct3D in a way that I could record (after I finally got Direct3D working in it). I tried playing it in a Windowed VM and recording that. It wouldn’t even run for some reason. It kept trying to ‘take over’ the VM and resizing it. I tried setting my Host Computer desktop resolution to 1280×720 and getting the game to detect that and run it at that resolution, ‘Full Screen’ and ‘Seamless’. Nope. For one thing, the game kept detecting and making available only the most basic of 4:3 aspect resolutions (CRT monitor type sizes), no matter what driver/settings I used for the virtual machine (I of course wanted the more modern widescreen 16:9 ratio, as YouTube uses).

Third, I tried VMware’s ‘VMware Player’. A free virtual machine app, where the business version (VMware Workstation) is the go-to prog for business virtualization. Installing my XP and then RCT2 into the VM, I got it going in 720p rez and prepared Bandicam to record a “Rectangle On A Screen”. It worked wonderfully. So, with the odd stutter (very few and far between), I can now record RCT2 gameplay and wanted to share my findings of the ability with everyone.

I was also messing around with different recording codecs, to see what they looked like at different settings with this game at 720p. I quickly threw together this little video showing some settings and results (Sample Video). A summary of what I have set up to record Rollercoaster Tycoon 2 gameplay is just below a short analysis of the video/recordings. Again. this isn’t a ‘full/technical’ TestRun, it is just me sharing some tests I did and showing that one can indeed record RCT2. Further down, there is a video that goes over the steps in summary, then in slightly more detail, showing the steps taken on the screen, a short ‘tutorial’ I suppose. For those who haven’t figured it out or got it working yet, perhaps this information will help you out, too. Enjoy!

RCT2 testing (codecs/settings) with Bandicam (Samples)

Recorded with: Bandicam, various quality settings, various codecs @ 1280×720 (720p HD)

Recorded game: Rollercoaster Tycoon 2 (RCT2)

Some recording data (per codec) for this test:

MJPEG @ q80 = 45,000kbps data rate (~330MB per minute of gameplay recording)

MPEG-1 @ q80 = 11,000kbps data rate (~80MB per minute of gameplay recording)

MJPEG @ q60 = 34,000kbps data rate (~250MB per minute of gameplay recording)

MPEG-1 @ q60 = 3,000kbps data rate (~22MB per minute of gameplay recording)

*XviD and x264 are omitted as results for this test as editing/recompression resulted in corrupted video output (they will be included in a future TestRun with many codecs)

Brief analysis of sample video:

  • All of the MPEG-1 settings are quite watchable, unless of course the temporal gibbs effects bothers you (the little ‘ghosty/glimmer’ effects that follow around the peeps). Perhaps if I didn’t mention it, you might not have noticed? As with all recording/editing, if it ‘looks fine to you’, then you can run with it if you want. Some people “need” the best quality possible, some can watch any quality and enjoy it. If the MPEG-1 setting at 80% Quality seemed fine to you, go ahead and use that (it is about 1/4 the size of the MJPEG recordings and I have found that editing MPEG-1 is bit slower but quite possible to do in editing applications such as Sony’s Vegas line of products).
  • The MJPEG at a Quality of 50 percent is watchable but messy looking, as expected since a JPG (MJPEG is a series of JPG frames) at only 50% quality would have tons of compression artifacts. 60% is just as bad, with ‘rough blocks’ everywhere (macroblock artifacting). MJPEG at Quality80 isn’t bad and very watchable, but it is much larger in bitrate usage/file size than say, MPEG-1 at the same quality setting (it is about four times larger in file size). It is the easiest codec to edit, however.
  • XviD, an MPEG-4 codec, can potientially looks a lot ‘cleaner’ as it can handle smaller macroblocks/divisions of the screen (inherent in the improvements in MPEG-4 over MPEG-1) – but the output seems to have strong corruption (it leaves ‘trails’ on the screen) when attempting to edit/recompress it into a final product (as seen in the video).
  • x264, a more recent ‘Advanced Video Codec’ version of MPEG-4, it records in wonderful quality and low file sizes – but all of that is hidden behind, again, corruption (‘trails’ left behind on the screen*) and slow editing.
    (The editing can be helped somewhat by specifying a smaller GroupOfPictures (frames inbetween keyframes/information frames, to help seeking through the video.)
    Keep in mind that for the MPEG-4 codecs, the corruption surfaces only when editing/recompressing the source video. The ‘original’ gameplay recording in MPEG-4 is quite clean and watchable, completely fine if you are just going to ‘record-and-upload’ to a video sharing site or personal website.
    *More on this issue and x264 recording in a future article
  • A full Codec Comparison TestRun is coming, where I test out a bunch of different codecs and see how they fare for general game recording, MPEG-1, MPEG-4, AVC/h264 (MPEG-4 Part-10), MJPEG, XviD, RGB24 and more…

    Some related articles:
    Game recording comparison with various codecs and settings (Minecraft)
    http://gametipsandmore.blogspot.ca/2012/10/testrun-video-edition-fraps-vs-dxtory.html
    The ghosting/blurring effect when rendering in Sony Vegas products
    http://gametipsandmore.blogspot.ca/2012/10/and-more-how-to-stop-ghosting-or.html

There are a couple other ways to do it I think, but here is how I recorded Rollercoaster Tycoon 2 gameplay with Bandicam:

  • Install Windows into a VM Guest (for example, a VMware virtual machine within the VMware Player application)
  • Install RCT2 into that Virtual Machine, running the VM in a window (for example, 1280×720)
  • Set up Bandicam to record a ‘Rectangle On A Screen’ and set the Rectangle to be the same size as the Virtual Machine running in a window (in this case, 1280×720) and line them up. 

That’s it!

Tutorial Video on how to record Rollercoaster Tycoon 2 with Bandicam

I had seen many people on many forums asking for years how to record RCT2 gamplay. I have seen a few videos online now and so some have it working, but if you haven’t been able to get it going or would like to try to make your own Rollercoaster Tycoon 2 videos, here’s how. Good luck with it and have fun!
See you in the games!

4 Detox Ingredients You Should Be Adding to Your Water

4 Detox Ingredients You Should Be Adding to Your Water

by Leta Shy 

When you’re trying to get your health back on track, there are many ways to detox your way to feeling better. The best way to flush out toxins, however, is simple: lots and lots of water. But you don’t have to drink it plain; you can add a little flavour as well with these delicious (and detoxifying) additions. Add all of these to a large jug or bottle full of ice and water and drink throughout the next day for an effective way to detox! It helps to let these pieces soak overnight in your fridge to let the flavours mingle.
  • Lemon: Lemon water makes for a powerful detox drink; lemon juice helps to cleanse and alkalise the body. Add one thinly sliced lemon to a large pitcher, or squeeze fresh lemon juice into your glass.
  • Mint: Mint adds a touch of sweetness without the sugar to your water, and it also helps settle your stomach and aids in digestion as well.
  • Cucumber: Cucumber water isn’t just for spas. Adding a few slices of cucumber to your water makes for excellent rehydration, and cucumber also contains anti-inflammatory properties.
  • Ginger: The spicy root helps cleanse out your system, aids in digestion, and settles your stomach. A little goes a long way, so start with a few thin slices or grate a tiny piece into your water and taste before adding more as necessary.
To make one serving of detox water, add three to five slices of cucumber, half a lemon, and a few sprigs of mint leaves to 700ml ounces of ice-cold water. You can also add sliced peeled ginger (about a one-inch piece of ginger root, or to taste) for a spicy kick.
Source

Slow Burn: A BMW R90/6 from Icon 1000

Slow Burn: A BMW R90/6 from Icon 1000

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Customizing motorcycles is a very serious business. It absorbs time, money, and garage space. It also requires high levels of mechanical skill, and usually the patience of a spouse.
Not surprisingly, most customizers take themselves very seriously. But one man who doesn’t is Kurt Walter, Design Director for the Icon 1000 apparel brand.

Slow Burn: A BMW R90/6 from Icon 1000

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Walter doesn’t just design the gear: he also leads the team that builds Icon’s off-the-wall concept bikes. They’re vastly different machines tied together by a common thread of irreverence.
This is Icon’s latest build, a mid-70s BMW R90/6 with a subtle military vibe.

Slow Burn: A BMW R90/6 from Icon 1000

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“The donor bike was the last of the cheap BMW airhead buys in the Portland metro area,” Walter tells us. “Like a swarm of bearded locusts, hipster nation had already devoured every Honda CB within a thousand miles.”

Slow Burn: A BMW R90/6 from Icon 1000

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The BMW was quickly dubbed Slow Burn, in reference to her “well-used jugs.”
Walter never does things by halves, so we’ve got a heavily modified frame, with a heightened subframe for clearance and a reworked backbone for rigidity.

Slow Burn: A BMW R90/6 from Icon 1000

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The gas tank is stock, but has a neatly frenched gas cap and reworked mounts to keep it low and level.
The R90/6 offers pleasing amounts of grunt straight from the factory, so it’s just been treated to a custom exhaust. It’s a 2-into-1-into 2 setup, snaking high out of harm’s way, and terminated with shorty silencers from a Honda CRF450. A quilted seat from Ginger at New Church Moto cushions the ride.

Slow Burn: A BMW R90/6 from Icon 1000

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The rear suspension is now a mono shock—courtesy of Progressive—and fitted to a Dakar-style braced swingarm. The rear cargo rack is almost as neat: it’s actually a modified subframe from a Ninja 300. “Large enough to hold a bespoke shaving kit and antique silver flask,” Walter deadpans.

Slow Burn: A BMW R90/6 from Icon 1000

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A front fender from a Ducati 860GT keeps the salt spray at bay, and the rubber is equally practical—it’s Continental’s Twinduro TKC80, the quintessential dual sport tire. A rally lamp from the iconic German brand Hella (est. 1899) lights the way.

Slow Burn: A BMW R90/6 from Icon 1000

Full Size


Icon is known for its entertaining short films, and there’s one to celebrate the launch of Slow Burn. “We procured a military surplus Zodiac boat, an open stretch of Pacific coastline, and a rubber clad Russian model,” says Walter.
Sounds like the perfect weekend trip to us. Enjoy.
>

ICON 1000 | Facebook | Instagram | YouTube

First published by bikeexif.com

Tickets For 2014 Red Bull Grand Prix Of The Americas Go On Sale December 5

Tickets for 2014 Red Bull Grand Prix of The Americas on sale Thursday, Dec. 5 New in 2014: Free motorcycle parking for early birds, single-day tickets available, reduced parking prices, kids 12 and under receive free general admission to MotoGP

AUSTIN, Texas  – Looking for the perfect holiday gift for the motorcycle enthusiast in your life? Circuit of The Americas™ (COTA) has the answer, as tickets for the 2014 Red Bull Grand Prix of The Americas at COTA go on sale Thursday, Dec. 5, at 10 a.m. CT online at www.circuitoftheamericas.com/and at www.ticketmaster.com. COTA will host the first of only two MotoGP contests in the United States next year and welcome the best motorcycle riders in the world to Austin April 11-13.

COTA’s 2014 MotoGP event features many new fan-friendly options, including FREE motorcycle parking for fans that purchase their tickets by Dec. 31, 2013; Three-day weekend passes and single-day ticket options for fans; A new dry camping option for fans who want to stay close to the circuit all weekend; and Kids 12 and under receive FREE general admission with a ticketed adult.

GET YOUR TICKETS NOW!

Single-day general admission tickets start at $39 for Friday’s practice sessions, and single-day reserved seats start at $59. Three-day weekend passes start at $89 for general admission or $139 for reserved seats. Three-day dry camping passes are available for $150 per space.

MotoGP Ticket and Parking Prices – Circuit of The Americas – April 11-13, 2014

Seating Type, Single-day Ticket/Person, Three-day Weekend Pass/Person

General Admission, $39 to $59, $89

Reserved Seat, $59 to $109, $139 to $199

Kids 12 and under, FREE GA with ticketed adult, FREE GA with ticketed adult

Dry Camping Space (20’x20’), N/A, $150/camping space

Parking Type, Single-day Parking/Vehicle, Three-day Weekend Parking/Vehicle

Cars, $20, $45

Motorcycles*, $10, $20

*NOTE: Motorcycle parking is free for fans that purchased their MotoGP tickets by Dec. 31, 2013.

MotoGP, the pinnacle of all motorcycle World Championships, consists of 19 races in 14 countries on five continents with pan-global television coverage. The world’s most skilled riders, including current U.S. riders Colin Edwards of Texas, 2006 MotoGP World Champion Nicky Hayden from Kentucky and reigning World Champion and winner of the 2013 Red Bull Grand Prix of The Americas Marc Marquez, compete with cutting-edge, prototype motorcycle technology produced by Ducati, Yamaha and Honda, as well manufacturers supporting the new Open class. The series traditionally holds three races, including Moto2 and Moto3 competitions, during each event for various classes of motorcycles based on engine size. Fans watched MotoGP’s new phenom, Marc Marquez, sweep the three U.S. races in 2013, including COTA’s inaugural event, and will be eager to see if he returns to the winners’ podium in Texas next year.

“The on-track action at this year’s MotoGP Championship race at COTA was incredible, and our mission for 2014 is to elevate the fan experience at the track and in downtown Austin,” COTA Chief Marketing and Revenue Officer Geoff Moore said. “Our team will be throwing an even bigger party at the track next year, with a larger entertainment portfolio of live music, interactive displays, games and fan activities. We’re also planning a downtown Fan Zone that will give visitors and residents lots to see and do throughout the weekend.”

“Making our MotoGP race one of the must-attend sports and entertainment events of the season is a priority, and we’ve enhanced our customer offerings to ensure that happens,” COTA President and Chief Executive Officer Jason Dial noted. “We’ve added single-day tickets to the mix for 2014, giving fans greater flexibility, and we’ve reduced on-site parking prices to enhance the value and make it easier for fans to access the circuit. In addition, we’re offering free general admission to kids ages 12 and under to make it more affordable for families to attend the races.

“With the holidays just around the corner, tickets to the Red Bull Grand Prix of The Americas make a great gift for the motorsports fans in your household, and next year’s event will be the perfect opportunity for an entire family to spend a weekend at Circuit of The Americas.”

For individuals, groups and companies looking to experience the MotoGP race weekend in a special way, Circuit of The Americas™ Official program, Circuit of The Americas Experiences , is offering racing enthusiasts a turn-key elevated race weekend experience to the Circuit’s 2014 MotoGP event.

________________________________________________
Source: RoadRacingWorld (AP,11/26)

HOW TO DECOR A SMALL BATHROOMS

SMALL BATHROOMS DESIGN IDEAS

SMALL BATHROOMS DESIGN

Small bathrooms are a great challenge to use and decorate. Some bathrooms have the ability to feel bigger, while others may require small renovation projects to improve the square footage. Depending on your particular bathroom, the choices can be easy. Decide what your budget, then follow these design ideas for great little bathroom.

Vanity area: Your sink and how much space can be avoided, is crucial in the use of your bathroom. Determine your specific needs of their sink. If you are someone who has lots of toiletries, accessories and much need storage? Use a small vanity that has cabinet doors under the counter, and add shelves and drawers inside the cabinet organization. Do not have a lot of storage needs, but want it to look decorative? Consider using a pedestal sink, sink or under a decorative wall shelves. If you do not have room for one or the other, are also wells that fit the corner of two walls. This well has a record of 90 degrees and the heat sink is tucked away between the walls to give maximum space.

TOILET: Most people enjoy a lot of space around the toilet, although this is not always a realistic option for small bathrooms today. If you can get out of the toilet, come from a smaller size, occupying less space, and give more space around them. If you can not change the toilet, to minimize the elements of the floor, such as ladders, garbage cans, and a laundry hamper in the bathroom. The more space you can see and use, the better it feels.

Bath / shower: In most small bathrooms or you have a bathtub with shower inside, or you only have a shower. If your budget allows, losing the shower curtain and add a glass door cabinet. Glass will create the illusion of a large bathroom, and when you use the shower, it feels too. Consider using shower curtains or light a lighter color if you install a glass door is not an option. If you have high ceilings, installing shower curtain with a height over the head to extend the feeling of space.

LIGHT: Dark colors make the room feel smaller and lighter color makes the room feel larger. If you have the luxury of natural light to pour a bath, it feels much larger. Mimic natural feeling of neutral tones and sunny feel warm and inviting. Replace light bulbs and those which emit a warmer light. Incandescent lamps have an important role in how you see yourself in the mirror. I hate you to the bathroom, if you hate how you look in the mirror!

Even if your bathroom is small, you can still love his potential. Use these design ideas and love your new bathroom.

SMALL BATHROOMS DESIGN IDEAS

SMALL BATHROOMS DESIGN

SMALL BATHROOMS DESIGN IDEAS

SMALL BATHROOMS DESIGN IDEAS

In One Sentence™ – Heroes Of The Storm – Hero Overviews [Very Short Reviews Of Each, Currently Text-Only]

[In light of the recent ‘Heroes Of The Storm 2.0’ release – even though this was a ‘work in progress’ since I started playing ‘Heroes’ again a bit ago and it is not fully compiled yet – I wanted to get this hopefully-slightly-helpful information up right away for everyone… So here it is – being added to as I complete it but without any Screenshots yet – I am collecting some together and plan to place them in-line within …Soon™]


Update: Last Added – Arthas on 2017.05.04



In One Sentence™


A Heroes Of The Storm

Hero Thingy Overview  


By: The Game Tips And More Blog


Presented in Alphabetical Order, in a Document-sorta-but-not-really format



[Initially, was invited to the Heroes Of The Storm Beta; but was not able to play much at the time and so I didn’t write about it much back then. I did work on a few articles, such as this one, adding to it the bit that I did play. Only recently (before I knew about “Heroes Of The Storm 2.0”) I got back into this fun game, tallying up my own opinions and favourites, of each and every hero in the game. Seeing “Version 2.0” come along, I felt that, even though I have not fully compiled every singly hero yet, I wanted to share what I did have done, so that everyone – and especially newcomers to the game – could get a quick idea of each Hero and how they played in the game, helping them make a choice as to which one to try. I will be returning to this post and adding more Heroes as I play them… I hope you enjoy these little snippets of info for each one – and See You In The Game!]




Rating Key (if applicable to Hero, when used):

* = Heroes I ‘Liked’ (fit my personal playstyle(s), or is unique in some way)

** = Heroes that are A Personal Favourite (I myself would play often or ‘mainly’ would use (may not match your individual preferences dear reader, this is just a Personal Rating of mine))






Auriel = Finding myself playing more offensively than defensively with this Hero, I enjoyed her AOE and healing capabilities.
Alarak = With skills focusing on mainly attacking Heroes, in the right hands this high-damage-potential Assassin could be quite deadly.

Artanis * = Another Hero with skills focused on killing other Heroes, Artanis comes with high damage output potential – and although I was left feeling oddly ‘limited’ playing him, Artanis was fun to play overall.

Arthas = A mobile tank – big, tough, but a little slow [in my opinion] – with some light healing (and the possibility to heal yourself) and some nice offensive moves as well, Arthas can become quite competent in The Nexus.

Azmodan ** = This large and lumbering behemoth is capable of dealing out huge damage as a “Ranged Specialist” – just be careful as you have fun creating your own armies on the way to dish it out on the enemies’ base, as you are also a ‘heavy target’, so to speak. A Personal Favourite.

Dehaka * = With deceptively simple gameplay [or is that ‘deceptively difficult’?], high damage output potential – and with the ability to ‘tunnel to any bushes on the map’ instead of a mount [with a cooldown], this Hero has some nice unique gameplay to fiddle around with in The Nexus.

Diablo = Huge and tough – as he should be – with some care taken and strategy used, this “Melee Warrior” will be a force to be reckoned with.

E.T.C. * = With strong yet simpler gameplay, ETC and his unique ‘rocker’ attitude is a fun handful of Tauren to Melee with.

Gazlowe ** = With the ability to plop down temporary turrets and shoot what eventually becomes HUGE DETH LAZORZ – not to mention being able to recover Scrap Parts for mana – Gazlowe The Goblin Engineer, though more complicated than many Heroes, was a joy to play and kill with. A Personal Favourite.

Jaina * = With straightforward damage and easy gameplay, Jaina The Mage is fun to use and fun to take out other Heroes with …if mages only had Unlimited Mana [in any game]…

Johanna = Johanna The Paladin is a little more difficult than most melee Heroes – she is far more offensive than defensive as I first thought she might be – with many life-saving capabilities, in the right hands she could be quite a formidable Hero to run with.

Leoric * = With the unique ability to ‘remain undead’ and re-spawn wherever you desire after a time, along with simple melee gameplay, this Hero was neat to play – in the right hands perhaps this one could do a lot of damage in The Nexus.

Lunara = With mainly indirect damage (DOT or Damage Over Time), this Hero was difficult to gauge; with the ability to always move faster than most Heroes (not needing a Mount) and her ranged attacks, perhaps in the right hands she could be quite effective.

Malfurion** = A multi-faceted Support Hero with both healing and offensive capabilities, if you like to play Support in other games (such as an Engineer, or Medic/Cleric), this ambidextrous Hero should be fun for you to play in The Nexus. A Personal Favourite.

Probius * = If I had to sum up Probius I would say words like ‘difficulter’ (because I say that’s a real word now) …and ‘cool’ …and ‘overpowered’ …and ‘work’ …and ‘cute’ …and ‘fun’ …and…other words like that with ellipsis between them.

Raynor = With simpler gameplay and the ability to buff any allies around you – along with the possibility of some light self-healing – Rayor the “Ranged Assassin” is a helpful addition to play in The Nexus.

Rexxar ** = If you’ve ever wanted to handle two Heroes at once, now you can with this ‘hunter-pet’ combination which promises good damage output and a lot of fun – if at a slight cost of easier gameplay. A Personal Favourite.

Samuro ** = If you like to be stealthy, confusing opponents and striking from the shadows, this is a fun Hero to do all that and more with. A Personal Favourite.

Sgt. Hammer ** = This spunky Ranged Hero in a Siege Tank has huge long-range capability – if she can be handled with caring hands. A Personal Favourite.

Sylvanas * = Capable of not only high damage but also ‘converting’ mercenary units to your side, this “Ranged Specialist” also has sleek gameplay and a powerful (translation: annoying to other people) Mind Control ability.

Thrall ** = Fast melee and a bit of spellcasting – along with being easier to play – makes this Hero a fun brute to run with. A Personal Favourite.

Tychus = With good offensive capability, this Hero is easy to learn and practice with.

Valla ** = With fast and smooth gameplay that is fun and easy to get used to – especially if you have played The Demon Hunter in Diablo III as many of the Demon Hunter ‘basic moves’ come into play in The Arena. A Personal Favourite.

Zul’jin ** = Focusing on Ranged damage and even doing more damage as his health lowers, this Assassin felt like it could take out both Heroes and swaths of mercenaries with ease, thanks to his light self-healing – just don’t get caught surrounded while trying to do the highest damage possible! A Personal Favourite.





Repeat  of top comment: [In light of the recent ‘Heroes Of The Storm 2.0’ release – even though this was a ‘work in progress’ since I started playing ‘Heroes’ again a bit ago and it is not fully compiled yet – I wanted to get this hopefully-slightly-helpful information up right away for everyone… So here it is – being added to as I complete it but without any Screenshots yet – I am collecting some together and plan to place them in-line within …Soon™]

Paperless Mission #9: Setting Up Your Class with Evernote

This is the ninth installment in my Go Paperless! Challenge Series. You can check out the other entries in the series here. Also be sure to link up with my Paperless Challenge Linky!

Mission #9: Set Up Your Class with Evernote

Today’s mission assumes that your class has easy access to technology. I teach in a 1:1 iPad setting, but I realize how blessed I am to have this and how few people — especially at the elementary level — get to do this. For those of you who have less access to classroom technology, I’m including modifications that you’ll be able to use at the end of the article.

It’s been a couple months since I started drinking the Evernote Kool-Aid, and I’m still loving it. I don’t have to worry about losing papers or information, and it has become my repository for just about everything. For the first time in my professional live, I feel like I’m getting a handle on organization. But then I see this:

And I’m reminded that just because I’m organized, doesn’t mean that my students are. In fact, all year long my fourth graders have been struggling with keeping track of class notes, transporting work between home and school, and remembering what materials to use to study for tests and quizzes. Part of that unquestionably comes with the age and maturity levels of 10-year-olds, but given how awesome technology has become, I knew there had to be a better way.

Enter student Evernote accounts. My students used Evernote on their iPads for the last 6 weeks of school, and I’ve been very pleased with the results. Here’s how we set it up.

Step #1: Register for new Evernote accounts.

This step can be done on either a computer or an iPad. (My pics will show the iPad view.) Students will need to have an email address in order to complete registration, but this can be tricky with students who are under the age of 13 since many of the students don’t have email yet. One work around that we found was to set up a class email address on Gmail (ex: [email protected]). Then, you can add the “+”symbol to the end of the username along with a string of letters and/or numbers before the “@gmail.com” ending. Evernote thinks all of these are different addresses, but Gmail doesn’t pay attention to anything after the “+” symbol, so everything will go back to the “fakeeberopolis” account. This lets students register without ever giving them an email address.

I had students put their lunch account numbers after the plus symbol, but names or other number combinations would work too. You just have to have the info after the “+” symbol be unique to each student so Evernote doesn’t think they’ve already registered. 

I let the students choose their own usernames and passwords, and I had them record those in a safe place so they could share them with parents. Next year, I’m likely to collect the information as well so I can easily help the students recover it. They don’t sign in and out of Evernote usually — they just stay logged in, so many of them forget.

Step #2: Build Notebooks for the Subject Areas

My students created notebooks for Reading, Writing, Word Study, Math, Science, and Social Studies. They later added notebooks for their Spanish and Music classes. During the set-up phase, we talked about the differences between notebooks and notes and how to move notes from one notebook to another. Next year, when I start this from the beginning of the year, we’ll also talk a lot about tagging notes to make them easier to find.
 

Why Student Evernote Notebooks Rock

1. More instructional time because transitions are so easy. Transitions between subjects used to take us forever because students would forget to grab a notebook or not have all the materials ready on time. Now transitions are just a quick stretch or brain break. They have all of their notes right in front of them already. We’re abandoning the cluttered bins and drawers.

2. Students are more accountable and prepared. We don’t have to worry about forgetting work at home or getting lost between home and school. It’s all in one place. In addition, students are able to create more comprehensive class notes. If we read an article using GoodReader, students can save it to their Evernote notebook. If we develop an anchor chart as a class, students can take a picture of it and add it to their notes to refer back to long after it’s gone from the classroom display. If they make a model of different types of triangles using toothpicks, they can photograph their work and add in captions later. More learning gets archived than we’d ever accomplish with a paper model.

3. Everything is portable between home and school. Students don’t get to take their iPads home, but as long as they save their work in Evernote, they can access it from any computer or mobile device. It also means that students aren’t leaving important readings or materials at school when they need to study for a test. I’ve had many frustrated parents complain that their child wasn’t bringing home the right materials to review for tests this year — especially because we don’t use traditional textbooks at my school — and this remedies all of that.

Another portability example is that I’ve also had students use Evernote as a word processor when they’re working on longer writing assignments because they can pick up their work between home and school. (In the future, I’d like to use Google Drive as their word processor, but until we get there as a school, this is an acceptable alternative.) Once students are ready to turn in a finished piece of writing, they copy and paste it into Pages, clean up the formatting, and turn it in through Edmodo. It has worked brilliantly this term, and I’m seeing much longer, more developed pieces of writing at all stages of the writing process now. I really think the ease of this process has played a role.

Now that we’re using Evernote regularly in the classroom, I can’t imagine ever going back. While I will miss the massive influx of office supplies (composition books, notebooks, etc) at the start of the next school year, I’m falling in love with the fact that the only things I take home with me each night are my laptop and iPad. Going paperless has been a glorious thing.

What are some ways you could use Evernote with your students? I’d love to hear about it in the comments section!

Eating Clean 12 Days of Christmas — Fudge

My hubby loves fudge, so I always include it in my Christmas cookie baking especially since I’ve found this amazingly simple and easy recipe. Remember, I’m a lazy baker? 🙂 I love this recipe because you can add just about anything you want…marshmallows, extra chocolate chips, nuts, fruit, etc.

Easy Fudge
From Busy Cooks

1 (12-ounce) package semisweet chocolate chips
1 (14-ounce) can sweetened condensed milk
1 tablespoon butter
1 tablespoon cream
1/2 cup milk chocolate chips, if desired


Place chips and milk in microwave safe bowl. (You can use just the one package of semisweet chocolate chips, or add the milk chocolate chips for a fudge that is slightly sweeter and creamier.)

Microwave on medium power for 2-3 minutes, stirring after 2 minutes. Microwave, stirring at 1 minutes intervals, until chips are melted and mixture is smooth and thick. Stir in butter and cream until combined.

Pour into greased 8″ square pan and cool. You can also melt the chips and milk in a heavy saucepan over low heat.

You can add just about anything to this easy recipe. Stir in a cup of chopped nuts, add a cup of marshmallows after the cooking time is done, stir in chopped dried fruit or some white chocolate chips. Have fun with the recipe!

Ten Risk Factors That Cause Food Reactions (1-5)

The primary cause of most food reactions is incomplete digestion. At almost every meal, we eat foods that we don’t completely digest. The results are disastrous. When we eat foods we can’t digest, we almost always have some type of reaction.

Food that isn’t completely digested can enter our systems in large food macromolecules that cause a great deal of trouble. The body perceives these macromolecules of partly digested food as foreign invaders, similar to bacteria, viruses, or parasites. Then the body attacks them with the full force of the immune system.

This immune inflammatory attack creates the symptoms that you hate: fatigue, weakness, heartburn, aching joints and muscles, nasal stuffiness — and false fat.

There are several factors that most often cause incomplete digestion. To get started on the False Fat Diet, you’ve got to understand these factors and avoid them. In order of importance, here they are.

Risk Factor 1. We eat too narrow a range of foods.

It’s estimated that the average person gets about 75 per cent of his or her calories from just ten different foods. Most of us have our favourite foods, such as wheat and dairy products, and we rely on them far too much. When we overeat any one food, we exhaust our body’s ability to fully digest it.

Diet Start

Risk Factor 2. We eat too many fake foods.

We eat synthetic foods, such as fake fat and artificial sugar, that are manufactured in factories. No wonder we can’t digest this stuff! Furthermore, most of our packaged foods have been crammed with chemicals that human bodies cannot adequately metabolize. Often, a synthetic food has a long shelf life precisely because it can’t be broken down by nature.

Risk Factor 3. We have digestive enzyme deficiencies.

Many people are dangerously low in the enzymes that digest food. Even when these people eat healthy foods, they don’t have enough pancreatic enzymes to break the foods down properly.

Millions of people haven’t been genetically endowed with the right digestive enzymes to thrive on a modern, industrialized diet. For example, African Americans are ten times more likely than Caucasians to lack the enzyme that breaks down milk. Because a lack of enzymes is a common problem, the False Fat Diet generally includes supplementation with specific enzymes.

Another cause of enzyme insufficiency is our failure to ingest the natural enzymes that exist in foods. Many whole, unprocessed foods automatically come with the enzymes that are needed to help digest them, but before we eat these foods, we often kill the enzymes by cooking, processing, irradiation, and storage.

Because it’s important to eat foods with live enzymes still in them, patients on the False Fat Diet tend to eat a lot of fresh, whole, raw foods.

Another critically important digestive substance that millions of people lack is stomach acid, or hydrochloric acid. Unfortunately, production of this acid decreases as we age, which is why indigestion is more common among older people. Many people mistakenly think they have too much stomach acid, because they often get heartburn — but the opposite can be true. Heartburn can also be a sign of low acid. When you don’t have enough existing stomach acid from day to day, your stomach secretes too much when you eat to make up for the deficiency. Later on, I’ll tell you how to fix this deficiency.

Risk Factor 4. We eat food that is too refined.

Too much of our food is stripped of fibre and then shredded, pulverized, powdered — and finally stuck back together again with gluey fillers. By the time we eat it, it’s not much more than a predigested mush of starch and sugar. Unfortunately, this excessive processing often allows the food to rush into the bloodstream before it undergoes the complete digestive process. If this ‘predigested’ food still had its fibre, it would stay in the gut long enough to be fully digested, or it would be carried all the way through the system by the fibre and eliminated. Because of this factor, I urge people to avoid overly refined foods.

Risk Factor 5. We create our own intestinal problems.

One of the most common and harmful of these problems is a condition that allows undigested food macromolecules to slip through the intestinal wall. This condition is called ‘leaky gut syndrome,’ and doctors have only recently realized how hazardous it is. A leaky gut‘s wall is more permeable than it should be.

This permeability can be caused by eating chemical additives and also by drinking coffee or alcohol with meals. If you’ve noticed that you most frequently have food reactions when you have a cocktail with dinner or coffee with breakfast, you may have leaky gut syndrome.

Another primary cause of leaky gut syndrome is overgrowth of the natural yeast Candida albicans. Candida is usually present in the body and is mostly found in the mucous membranes — especially those in the intestines. It normally stays in balance with other healthy bacteria, but it can get out of control and increase gut wall permeability. It proliferates if you:

  • Take antibiotics, which kill all bacteria.
  • Take birth control pills.
  • Take steroid drugs.
  • Eat foods, such as sugar, that cause yeast to multiply.
  • Eat things that contain lots of yeast, such as bread and beer.
  • Have impaired immunity.

Candida is a major cause of bloating and often causes a ‘beer belly’ look. In fact, I think that many heavy beer drinkers with beer bellies aren’t nearly as far as they look, but are just swollen with candida, reactive gas, and fluids. I had one patient who lost his beer belly in a matter of days on the False Fat Diet. He was thrilled with his quick response, and it motivated him to stay with the diet.

The Vital Acid—Alkaline Balance

Another important aspect of any diet for super health and beauty is one that most nutritional systems completely overlook. It is the question of using foods to help maintain the delicate acid—alkaline balance in your body. For we can reach truly positive health—health beyond the simple absence of disease—and remain permanently healthy only when the foods we eat supply us with a surplus of alkaline-reacting foods. These include green and root vegetables, avocados, fruits (including citrus fruits which, though acid, have an alkalinizing effect on the body), seeds such as sunflower, sesame, and pumpkin, and yogurt.

Your body contains mineral salts. Some of them are alkaline and some are acid. In a healthy body the ratio between alkaline and acid is four to one—that is, 80 percent alkaline to 20 percent acid. To maintain this natural balance, you need only to eat foods which, when digested, produce alkaline salts in approximately these proportions. If, instead, you eat a diet that is highly acid-forming, as the typical Western fare is, then your body is forced to work very hard indeed to regulate the internal acid—alkaline balance and keep your blood slightly alkaline. Without this natural slight alkalinity, your body is unable to repair tissues and heal itself. Overacidity can lead to acidosis, chronic indigestion, irritability, nervousness, excess appetite, rheumatic and arthritic conditions, as well as skin problems and cellulite. Stress, too, is an acid condition. The acid- forming foods, which should make up 20 percent of any diet but no more, include meat, eggs, hard cheese, bread, cereals, sugar and honey, some nuts, and some fats. Coffee, ordinary tea (not green tea or herb teas), and alcohol are also acid-forming.

Diet Start

To give you some idea of what it feels like when your body is too acid, think back to the last typical “good” breakfast you ate—processed cereal with sugar, perhaps an egg, bacon, white toast and jelly, and coffee. Do you remember the immediate feeling of stimulation followed in an hour or two by an unpleasant sense of jangly nerves or tiredness, so that by eleven you had to reach for another cup of coffee to keep yourself going? That is an acid state. In fact, this breakfast is made up of almost all acid-forming foods—the bacon, the white toast and the coffee, the packaged cereal, sugar and so forth. A far better breakfast would be a bowl of Birchermuesli (not the kind of muesli you find in supermarkets, which may be labeled “natural” but is chock-full of sugar) made from natural yogurt, a tablespoonful of rolled oats, a couple of teaspoonfuls of honey and a little cinnamon. On such a breakfast where the fresh fruit and yogurt, which are the alkaline-forming foods, balance the small quantities of acid-forming foods—the grains and the honey—to maintain the ideal ratio of 80 percent alkaline to 20 percent acid, you will find you can work well throughout the morning without suffering “acid rebound.” Your body will also be protected against the unnecessary stress of having to work hard to rebalance the blood.

Forget the Salt

Recent studies indicate that the daily sodium requirement for a human being is probably not more than 200 milligrams a day, perhaps slightly higher in someone who performs great physical exertion or in nursing mothers. This small quantity is available naturally in foods alone—vegetables, meats and fish, fruits, and grains for instance—without our ever having to add salt to our foods. Where we do add it, not only when cooking but also at the table, the average sodium intake is thought to be more than twenty-five times that amount. Thanks to the research of Professor Lot Page at Harvard, salt—the ubiquitous substance which the ancient Greeks considered divine—has now been shown beyond all reasonable doubt to be at the root of hypertension, one of our most common twentieth-century illnesses.

And More: Deals and Sales – Guild Wars 2 is $24.99 Right Now

Woohoo! I have no idea when it started and no idea when it will end, but I just saw this with my own two eyes… if you are looking for one last reason to get GW2, it is now on sale for just under $25 American Dollars. That’s about £15 British Pounds if you are from the UK, руб890 Rubles if you are from Russia, 1500 Rupees if you are from India and what works out to be about $10,000,000 Canadian Dollars:

I just might get my own copy finally and be able to stop begging others to play theirs (you know who you are)… Go to http://buy.guildwars2.com/ to get it while it’s On Sale and See You In the Game!

My trip to Hanoi, Vietnam

I returned to Vietnam to facilitate a 2 day planning workshop for the 6 organizations that I did the capacity assessments in January. It felt good to meet everyone and catch up. The workshop went smoothly and I had very positive feedback from the participants.

I was happy to see people genuinely interested and participating / contributing towards the workshop. This ensured a high quality of the results and the buy in by the participating organizations. I put the success of the workshop down to the following:

  1. The CEO / Executive director (ultimate boss) of the organization participated
  2. They had read the organization capacity assessment report and were familiar with the contents.
  3. They were guaranteed of a tangible workable plan at the end of 2 days.
  4. Being open and willing to learn

There is a chance that I may be requested to do some more work for them in the near future; however it seems that this is the end of this phase and the client is happy with the results.


The view from the roof top restaurant near Hoan Kiem Lake.

I stayed at the Trang An hotel; It’s in the center of Hanoi, near Hoan Kiem Lake, so quite convinient for walking around, shopping, finding nice restaurant, etc… Had a good time too.

Workout Anytime in Louisville Business First Inbox

Workout Anytime in Louisville Business First

Workout Anytime of Louisville, KY was recently in Louisville Business First. The article features Louisville resident, Bobby Paisley. Paisley brought Workout Anytime to the Louisville market, and has been with the brand for four years now. Bobby has been able to successful build the brand and will be opening his third Louisville location this March. Along with fellow fraternity brother from WKU and Regional Developer Greg Parker, they have built the brand in Louisville and surrounding areas in Kentucky.
You can read the full article here. 

The carb connection

Carbohydrates are a vital part of the human diet – they are our primary source of energy, and in their natural state they are turned into glucose to provide fuel for all the organs of the body.

THERE ARE THREE MAIN TYPES OF CARBOHYDRATES:

1. Simple sugars, or monosaccharides: glucose (blood sugar), and fructose (fruit sugar)

2. Double sugars, or disaccharides: lactose (milk sugar)

Diet Start

3. Complex carbohydrates, or polysaccharides: starches and cellulose (potatoes, rice, grains and dietary fibre).

The simplest carbohydrate of them all is glucose, which is assimilated immediately by the body. The more complex the carbohydrate’s structure, the longer it takes the body to convert it into energy – so ‘complex’ carbohydrates are the slow burners, because they are higher in more complicated sugars and fibre and thus take longer to break down into energy-giving glucose.

So why are carbs the bad guys?

Even though carbohydrates are a vital component of our overall health, there are certain carbs that serve no nutritional purpose whatsoever, and can even cause us harm if consumed too regularly and in large proportions. They are also the main contributors to the escalating obesity problem. So who are these enemies of our health and weight? They are known as refined carbohydrates.

The problems started the minute we began to process our food and strip out the fibre and nutrients from flour and sugar, to make them look appealingly white. In so doing, we made them nutritionally redundant. Food processing removes magnesium, zinc and chromium from flour and sugar – the three minerals that the body needs to metabolize carbohydrates properly. It also drastically reduces vitamins B1, B2, B3, calcium and iron.

Junk foods made up of refined flour and sugar, plus nutritionally empty processed fats, colourings, flavourings and preservatives, make up 75 per cent of many people’s diets. These so-called ‘convenience foods’ are ’empty’ calories, which hurtle into the bloodstream, play havoc with insulin and blood- sugar levels and actually deplete the body of essential vitamins and minerals that are needed to perform other important bodily functions. Processed foods have also been stripped of their fibre content, which is essential for controlling insulin production and protecting the body against diseases such as diverticulitis and colon cancer.

My trip to New Delhi & Hyderabad Cont……..

I finished the 5th and final OCA for this assignment. The organization assessed is rather a small one but with a track record of substantial outputs. The 3rd organization Indian Institute of Dalit Studies, the 4th organization Yugantra (www.yugantra.org.in) and the 5th organization Institute of Social Studies Trust (www.isst-india.org) had fewer economists as researchers than the 1st and 2nd organizations assessed. This resulted in their research being more focused on the softer aspects of development such as gender, education and inclusion. This meant that they had more interactions with civil society organizations. In a country that is looking to grow at 8% on an annual basis it is good to have this perspective brought in to the policy making process.

I finished the OCA by 4 PM and made my way to he airport to take the flight back to Colombo. To my surprise the flight was on time and we were able to board and are ready for take off on time. I dreamt of sleeping in the plane and getting home at a decent hour and taking a shower and going to sleep so that I can start a new day in Colombo without the effects of travel. This however was not to be. As the air stewardess counted the passengers there was one passenger missing. This meant that the airport staff had to look for this idiot all over the airport. As they could not find him then they decided to offload him; so this meant that they had to offload his baggage as well. As the Delhi airport did not have a bar coding system that meant that all the baggage had to be manually processed to identify the missing passengers’ baggage. This took one and a half hours.

Apparently the passenger was a phantom as he has been checked in (as part of a group) transferring to this flight with his luggage but he was physically not there. I hope they throw the book at the counter staff that did this horrendous mistake. And fix the system to ensure that transfer baggage is not loaded on to the aircraft until the passenger physically checks in. I really thought that this type of kinks in the system would have been sorted out long time ago; apparently not.

So what promised to be a nice ride back to Colombo turned out to be the longest flight between New Delhi and Colombo. The silver lining is of course that we arrived safely!

Have to finish all my reports for the India assignment and apply for my Philippines visa next week as I have to leave for Bangladesh on the 24th of March.

My Trip to Baticaloa

On my way to Baticaloa, This was taken on the Polonnaruwa Habarana Road today (12/06/2011) @ 2.00 PM. Wow what a Jumbo!

Mt Trip to Manila, Philippines cont……..

I returned to Colombo on the 19th morning without any delays. On the way I met one of my colleagues at Bangkok airport and that helped pass the time as well as chat on the plane.

I found an interesting article on the web regarding “don’t know that you don’t know” I found the article to be spot on and very helpful in understanding this phenomenon. http://www.doceo.co.uk/tools/knowing.htm Now I can start to develop some strategy to work around this problem so that I am better prepared to face such an issue the next time around.

I finished documenting the results of the workshop in Manila and sent the results for comments from the client. I am still waiting for the results. Hope I am able to finish this assignment this week as it has the potential to get delayed and get ugly.

In terms of my future travel plans there are no assignments where I need to travel overseas at present. The assignments I have lined up are in Colombo. However things can change very quickly.

How One Weekend on a Harley Nightster Converted me Into A Harley Fan

How One Weekend on a Harley Nightster Converted me Into A Harley Fan

You know the old expression, “Don’t knock it ’til you try it,” right? Harley-Davidsons are often surrounded by haters, mostly comprised of those who’ve never ridden one. There are Keyboard Warriors attacking H-D based primarily on their spec sheets, high price tags, and low performance. I’ll admit it, I used to be one of them. That is, until a Nightster changed my mind.

I fully expected to hate this motorcycle. My brother expected me to hate this motorcycle too. It’s too loud and too flashy; it’s too “image-driven” and contains antiquated technology. I could come up with a million insults and at the end of the day they’d all boil down to, “It’s a Harley-Davidson.” But you know what? Believe it or not, it’s fun!

2016 Harley-Davidson Sportster Forty

2016 Harley-Davidson Sportster Forty

My Riding History

About a year ago, I received my first taste of Project Livewire. Yes, yes, I know, it’s not exactly a big thumpin’ V-twin, but it was the first time I’d ridden a H-D product. I rode a Sportster Forty-Eight (which is essentially the same bike as the Nightster), but I didn’t understand Harley-Davidson then. Riding a Sportster immediately after what I still believe is the future of motorcycling only accentuated the different eras I was experiencing. Because of that contrast, I guess I didn’t understand what the “normal” H-Ds brought to the table.
MUST READ:  The Realities of Riding | RideApart
A couple weeks ago I took a 300 mile road trip on my Triumph Bonneville. When I got back, my brother offered to loan me his Nightster. This let me do a direct comparison of two very “image-driven” motorcycles.
Both motorcycles are starting points for self-expression. While I feel like the Triumph is a completely blank slate, the Harley is drenched with decades of “biker” imagery. However, I (surprisingly) had a great time on my brother’s Nightster. Granted, I don’t fit that Harley Davidson bike mold at all, especially when riding it with my full face helmet and head-to-toe textile gear.

Nightster-02

Personality Counts

If I were to make a pros/cons list, a Harley is the bike I shouldn’t buy. But at the same time, it’s like my Ducati and a few cars I’ve owned in the past; its personality shines through in an unexpected way. The Nightster quickly became endearing. I’m not sure if it could ever be my only bike, and my brother’s ownership experience seconds that notion, considering how little the Nightster gets ridden while living next to his R1. With that said, each day I had the H-D, I wanted to go for a ride, and I came home happily exhausted. I’ve certainly owned bikes I can’t say that about.
MUST READ:  Why I Bought a Kawasaki Ninja 650 – My Second Bike | RideApart
The suspension isn’t top of the line, but it still manages to be gentler on me than a day on the Bonneville. The motor? Well, it shakes everything and everyone around. Surprisingly, not a ton came through the bars. The bike was nowhere near as fatiguing as I expected it to be, and because of that I found myself filling the bike up multiple times throughout the day. (The fuel tank is small, so the range isn’t awesome.)

2012 Harley-Davidson Nightster 1200cc

2012 Harley-Davidson Nightster 1200cc

Despite the fact that the bike doesn’t meet my image, I had a ball riding it and found one thing that really surprised me. Anyone who’s ever ridden behind me on a bike has to give me the flashy-hand signal. Not with the Nightster, however. It had me covered with self-canceling blinkers! I’m looking for how to retrofit that system to every bike I own right now. I spent days looking like I knew where I was going, and I just can’t put a price on that!

There’s Always Something…

There’s one downside though. That clutch was terrible, although I’m not sure if it was because of my small hands or the oversized levers. All I know is that my clutch hand was on fire after a day of riding around town. With such a stiff and long pull, I know that if I owned this bike, I’d be shopping for ways to mitigate that before I even bought an exhaust. Maybe I’ve just been softened by the other bikes I’ve ridden, but this clutch is in another world from anything else. All a part of the experience, I guess.
Despite the clutch, I’m surfing used-bike sites looking for a Nightster of my own. They hold their resale value really well and the temptation is real.

First published by rideapart.com/

FHA and VA Loans – Charging Notary Fees

QUESTION
We need some assistance regarding our ability as a lender to charge the borrower notary fees on FHA and VA loans when it is an employee of the lender who is acting as the notary. Can you please provide some guidance?
ANSWER
With respect to a VA loan, the lender may not charge the borrower a separate itemized notary fee, regardless if the notary is an employee or not. All such fees are intended to be covered by the 1% flat fee charge. 
[VA Lender’s Handbook Ch. 8.2-d]
With respect to an FHA loan, the current handbook provides that the lender may charge the borrower “reasonable and customary fees that do not exceed the actual cost of the service provided”. 
[HUD Handbook 4000.1.II.A.6.a.x(A)] 

The italicized section of the previous sentence implies that a lender may not charge for services provided by its employees as the lender did not incur any costs, as the employee’s salary is part of the lender’s overhead.
A prior version of the HUD handbook specifically delineated allowable fees which included a notary fee if notarization is required by the state and the notarization is performed by a notary who is not employed by the lender.  
[HUD 4000.2 Rev-3 Ch. 5-2(O)]  

HUD Handbook 4000.2 Rev-3 was superseded by Handbook 4155.2 which did away with the specific categories but stated that the cost for any item charged must not exceed the cost paid by the lender or charged to the lender by the service provider, thus making it impermissible to charge for services provided by the lender’s employees. Handbook 4155.2 has been superseded by Handbook 4000.1 discussed above.
Pertinent sections of the Handbooks cited above are set forth below.  
HUD Handbook 4000.1.II.A.6.a.x(A)
x. Closing Costs and Fees
The Mortgagee must ensure that all fees charged to the Borrower comply with all applicable federal, state and local laws and disclosure requirements.
The Mortgagee is not permitted to use closing costs to help the Borrower meet the Minimum Required Investment (MRI).
(A) Collecting Customary and Reasonable Fees. The Mortgagee may charge the Borrower reasonable and customary fees that do not exceed the actual cost of the service provided. The Mortgagee must ensure that the aggregate charges do not violate FHA’s Tiered Pricing rules.
HUD Handbook 4155.2 6.A.3.a Collecting Customary and Reasonable Fees

The lender may only collect fair, reasonable, and customary fees and charges from the borrower for all origination services. FHA will monitor to ensure that borrowers are not overcharged. Furthermore, the FHA Commissioner retains the authority to set limits on the amount of any fees that a lender may charge a borrower(s) for obtaining an FHA loan.
Aggregate charges may not violate FHA’s tiered pricing rules, per ML 94-16.
Additionally, FHA does not allow “mark-ups.” The cost for any item charged to the borrower must not exceed the cost paid by the lender, or charged to the lender by the service provider.
Only the actual cost for the service may be charged to the borrower.
HUD Handbook 4000.2 Rev-3 Ch. 5-2(O)
CLOSING COSTS AND OTHER FEES (05/04)
Listed below are the customary and reasonable fees and charges that may be collected from the borrower by the lender and used to meet the minimum investment requirement for purchases and added to the existing indebtedness for refinances. The cost for any item charged to the borrower must not exceed the cost paid by the lender or charged to the lender by the service provider.
* * *
O. Courier/Wire/Notary Fees. Courier fees and wire fees may be charged only on refinances and only for delivery of the mortgage payoff statement to the lien holder and for closing documents to the settlement agent. The borrower must agree in writing to pay for the courier and wire fees, prior to loan closing. Notary fees may be charged if notarization is required by state law and is performed by a notary who is not employed by the lender.
VA Lender’s Handbook Ch. 8, 2-d: Lender’s One Percent Flat Charge (11/08/12)

In addition to the “itemized fees and charges,” the lender may charge the veteran a flat charge not to exceed one percent of the loan amount.
Calculate the one percent on the principal amount after adding the funding fee to the loan, if the funding fee is paid from loan proceeds (except Interest Rate Reduction Refinancing Loans (IRRRLs).
Note: For IRRRLs, use VA Form 26-8923, IRRRL Worksheet, for the calculation.
The lender’s flat charge is intended to cover all of the lender’s costs and services which are not reimbursable as “itemized fees and charges.”
The following list provides examples of items that cannot be charged to the veteran as “itemized fees and charges.” Instead, the lender must cover any cost of these items out of its flat fee:

  • notary fees

Joyce Wilkins Pollison
Director/Legal & Regulatory Compliance
Lenders Compliance Group

Revving to roam for Ronald’s house

CORPUS CHRISTI — In 2001 motorcycles revved their engines to ride for Ronald McDonald House following a family’s stay for their 6-year-old’s open-heart surgery.

“He’s now 20, attending Texas A&M University, and doing well”, his father said.

“Staying at Ronald McDonald House was an eye-opener to us,” said M. Randall Hicks, whose son required the heart surgery.

Hicks and two-time NASCAR Cup Series Champion Terry Labonte were Carroll High School classmates and friends. After learning of Hicks’ experience, Labonte was moved to endorse the nonprofit Terry Labonte Roam for a Home Foundation, which launches its 12th annual ride this week to give back to Ronald McDonald House.

The ride has raised more than $500,000 for the local Ronald McDonald House, which provided accommodations last year for about 1,000 families with sick children at critical times in their medical treatment.

“If we raise awareness and let this spider web grow — good things come from that,” said Hicks, now president of the foundation.

A kickoff party Wednesday night at Corpus Christi Harley-Davidson serves as a meet-and-greet for about 140 riders whose 80 motorcycles will roar at 8:30 a.m. Thursday into a 714-mile roam. First-timers join the ranks of more than 1,000 past participants who have collectively roamed more than 376,000 miles. The foundation has raffled two trucks, three trailers and nine motorcycles along the way, raising more than $106,000 in its top year, when organizers accepted 152 motorcycles with some 350 riders.

“These rides are a great example of third-party fundraisers allowing us to do what we do best,” said Mark Avelar, executive director of Ronald McDonald House in Corpus Christi. “It has created excellent momentum for validation of our mission focused on families.”

Labonte’s bunch also has garnered support for other Ronald McDonald Houses in Texas.

“It’s something that’s really important to all of us,” Labonte said Friday from his North Carolina home. “It’s especially touching to visit families at a house, the way we have been allowed, and to learn what it means for them. Unfortunately a lot of these people don’t have great outcomes. But when you see the children smiling, it reinforces the importance of our continued support.

“Our goal is for everyone to know they can help, even $10 helps the children.”

Labonte arrives Wednesday for the ride, he said.

Organizing the roam is challenging.

Consider plotting a route for 140 people to use bathrooms, eat and sleep all at the same times and locations, Hicks said.

“It’s a logistical nightmare,” he said.

To ease congestion, riders are divvied into six color-coded road groups. Each has a designated team captain and road committee leader to guide riders to fuel stops, oversee meal and hotel arrangements, and direct parking.

“This isn’t a typical motorcycle ride,” said Andy Felkner, 59, caption of this year’s Team Ironman. “It’s a great cause. We have always had a good time, but it’s not like you’re beating the bushes trying to run hundreds of miles a day.”

It’s about safe fun, he said.

There are quirky games along the road.

“It’s a variety of crazy things,” Felkner said. “We’ve had a basketball shootout during lunch, and contests to see who can put on chaps fastest, or how many team members can stand in a certain square.”

Some years there have been egg toss competitions for couples, and rope tug of wars among ride groups.

This year’s activities haven’t yet been divulged, because part of the fun is not knowing everything, Felkner said.

This year is sold out. Each rider paid $1,000, or $1,600 for couples, and everything’s provided. Somewhere along this year’s route there will be a motorcycle auction. Everyone gets a ticket, but it’s the last ticket drawn that wins.

A recent pre-ride by organizers helped establish this year’s roam, with fuel stops and lunch places en route to Galveston. A two-night stay is planned at The Tremont Place, a European-style hotel in the island’s historic district. On Friday night a dinner and live auction are planned to bolster fundraising. On Saturday teams take a Port Bolivar Ferry ride to roam north into Texas for lunch before looping westerly to return to Corpus Christi.

A support group roams among the teams with comfort items, snacks and drinks. And there’s a wrecker for breakdowns, which also has extra motorcycles in case needed.

Safety is paramount. All participants must wear helmets, keep pace with road leaders and abide departure and meeting times.

“Everybody follows what we tell them or they don’t go,” Falkner said.

No alcohol can be consumed during ride times and the foundation reserves the right to oust anyone who doesn’t abide its rules.”
No alcohol is allowed until bikes are parked”, Falkner said.

“We will even take a bus sometimes.”

________________________________________
Source: Caller (Baird, 3/25)

Rodsmith Kawasaki KZ750 Cafe Racer

Kawasaki KZ750 Cafe Racer
The art of coachbuilding and metal shaping is a dying artform. Finding skilled individuals who can take a flat piece of metal and fashion it into a fuel tank or custom fender is getting more and more difficult. Thankfully the demand for such work is on the rise thanks to the popularity of the custom motorcycle scene and people like Craig Rodsmith are leading the way. Craig’s an Aussie living in Illinois and he’s been manipulating metal for hot rods and custom motorcycles for the past 25 years. One of his latest 2 wheeled creations is this ’79 KZ750 Kawasaki Cafe Racer and I had the opportunity to speak to Craig about its creation.



“I was born and grew up in Melbourne, Australia.” Craig explained “I spent a lot of time amongst the Elizabeth Street motorcycle scene and was a member of the Hartwell Motorcycle Club. I did a lot of road racing, on TZs and RDs, at Winton Raceway, Calder, and other regional tracks.”



“I bought this motorcycle as an almost stock Kawasaki KZ750 twin from a guy in Wisconsin and decided to turn a mundane bike into something interesting. When I took off the stock fuel tank I liked the shape of the top of the bikes frame so, going outside the box, I decided to make a tank that accentuated that line.”



The KZ was a neglected relic that had been sitting unloved in a garage for over a decade. Thanks to Craig’s handy work it would soon have a new lease on life. “I like the challenge of giving a bike another chance by restyling it. Like most of my bikes, I like to bridge the gap between traditional styles and something unique and unusual. With this particular build I wanted the exhaust to be a part of the bike and not just an add-on, which is why I snuck it into the frame to hug the engine.”



Every builder approaches their projects differently and Craig’s is defined by his skill set. “When I approach a build I plan the entire bike in my head straight away, then I build it accordingly. I make minimal changes to my idea along the way depending on what the bike requires. I do every aspect of each build myself from disassembly, to design, fabrication, engine building, electrical, metal forming, welding, polishing, painting and tuning. This means I don’t need to do sketches or delegate the build requirements. I can just get on with it.”



“With the body work on the Kawasaki I used traditional tools (many of which I made), such as hammers and dollies and, obviously, an English wheel. I usually do a mockup with cardboard outlines before I form the metal. Every piece of aluminum on the KZ started as flat stock.  I like to make as many pieces myself as practical, on this bike that includes the rear sets, brackets, exhaust and air cleaners.  I designed and constructed the seat to have a simple, clean look and kept the sewing at a minimum (Yes, I can sew as well). The tailpiece houses an EarthX lithium battery and the electronics.

I used an early model driving guide light and made the fairing screen to match. I like the contrast of the polished aluminum with the raw cast look so used a mix of these finishes on the bikes alloy parts. As with a lot of my builds, I like everything simple and clean so every piece of this bike has a purpose.I also have my own electroplating setup so I nickel plated the spokes and all of the bikes engine brackets.”

When I asked Craig which part of the build was the most challenging he replied ” The fairing was a pain in the ass! I wanted it to look seamless, while flowing aesthetically with the rest of the bike.  The shape was a major challenge because I very rarely use forms or bucks to shape the metal.” Regardless of the stress it put him under the fairing remains Craig’s favourite part of the KZ. “I was struggling with whether or not I should even build it. I couldn’t imagine the bike without it and it ended up being the finishing touch.” and we’d have to agree.

RODSMITH CUSTOMS

Kawasaki KZ750 Cafe Racer

First published by returnofthecaferacers.com

It’s Not Just You™ – Battle.Net Issues with Logging In Today [Notification]

Just a quick post to let others know that if you are having logging in to Battle.Net today (August 1st) that lots of people have been having problems as of this morning. Blizzard has addressed this with a quick note via their twitter, seen at:

https://twitter.com/BlizzardCS/status/760100687111938048

Retry or Go Back To Bed? Hmmm….

For those playing Blizzard/Battle.Net games this weekend, hopefully it will be up soon – just letting you know, It’s Not Just You™ !

How to U-Turn a Motorcycle

It may look easy, but a smoothly executed u-turn on a motorcycle is more challenging than you might guess.

How do you perform a u-turn that looks effortless? Consider these tips and practice them in the safety of an empty parking lot, and you’ll find yourself more easily turning your bike around on the street:

It’s All in the Eyes

The old adage “You’ll go where you’re looking” holds especially true when it comes to u-turns. That said, don’t look down, and keep your line of vision going through the turn, constantly focusing your eyes ahead, where you want to go, rather than towards the pavement below.

Ride Within the Friction Zone

The friction zone is the area where your clutch is slipping enough to transmit some, but not all power from the engine to the rear wheel. Don’t try to u-turn in neutral, and don’t do with a gear fully engaged, either; riding within the friction zone will give you more control over the bike through the throttle, which helps modulate the motorcycles’s lean angle through subtle adjustments.

Drag the Rear Brake

Avoid using the front brakes during u-turns, as the forks are more sensitive to diving at low speeds. Gentle dragging of the rear brake creates stability, enabling better control while you’re maneuvering your bike through the turn.

Keep Your Weight Mass Centralized

There’s a natural tendency to stick your leg out when you turn (making it ready to break a fall), but your motorcycle will be more manageable when peripheral mass (ie, you!) is closer to the bike. Keep your feet on the pegs; if necessary, you might be helped by putting some weight on the outside peg, in a similar but more subtle way than you would while riding offroad.

Practice Turning Both Ways

For whatever reason, most people find it much easier to make tight left turns than right turns. To develop a more balanced u-turn skill set, practice doing figure 8s in an empty parking lot. The drill will build your muscle memory for both sides of your body. Similarly, try riding in a wide circle and narrowing your path so you’re forming an ever-narrowing spiral; once you can’t turn any more tightly, exit and try it again the other way. Remember to keep looking where you want to go, especially when you’re changing directions.

__________________________________________
Source: About (Wasef, 1/19)

‘Fast N’ Loud’ and ‘The Devil’s Ride’ start new seasons Monday

Weekly dose of reality: The Discovery Channel hits the road tonight with the second-season premieres of its two fast-and-loud reality shows, “Fast N’ Loud” and “The Devil’s Ride.” The motto behind these blood, sweat and gears offerings is “restore the roar.” Like that’s a problem in the noisy universe known as reality television.

First up at 9 tonight is the second season premiere of the aptly named “Fast ‘N Loud.” This is the domain of car fanatics Richard Rawlings and Aaron Kaufman. Motor mastermind Richard and mechanical prodigy Aaron scour the junkyards of Texas in search of buried automobile treasures. The plan is to unearth forgotten and neglected vintage cars, then restore them at their Gas Monkey Garage in Dallas, Tex.

This season, the “Fast ‘N Loud” duo are searching for one of the rarest of all finds, the Ferrari F-40. The goal is to take one from rust bucket to gold mine.

The next stop is the 10 p.m. season opener for “The Devil’s Ride,” Discovery’s look into the world of motorcycle clubs. This season promises to take viewers to the San Diego front lines of a brewing biker war between the Laffing Devils, once the city’s fastest-growing motorcycle club, and the Sinister Mob Syndicate (Sin Mob, for short).

When the engines get revving on the second season, the leadership of the Laffing Devils is in a complete uproar. Founding member Danny Boy is butting heads with Sandman, and Billy hte Kid is missing. To make matters worse, Sin Mob’s president is an ousted founding member of the Laffing Devils.
You’re thinking subtle and refined? I’m thinking you’ve got the wrong night on the Discovery Channel.

_____________________________
Source: Cleveland (Dawidziak, 2/18)

Battlefield Hardline: A Double XP Boost is Currently Active! [Notification]

Just a quick post to notify those interested in Hardline that a Double XP Boost is Currently On! GOGOGO http://battlelog.battlefield.com/bfh/

See You In The Game!

WORKOUT ANYTIME on Entrepreneur.com

Bill Aicklen, owner of four WORKOUT ANYTIME locations in Georgia, was recently featured in Franchise Players, Entrepreneur.com’s Q&A interview column! Bill discusses his background as a franchisee, challenges he’s faced and why he chose WORKOUT ANYTIME as the business model to get behind. Read the full interview here!

Peanut Benefits for Health

PEANUT BENEFITS FOR HEALTH

Peanut Benefits for Health – Peanuts are legumes that take the benefits to the area of the roots are forming pods, do you know if the bean plants it has the advantage of a very remarkable in the area of agricultural land, the reason is because the beans are plants that collaborate with types of mycorrhizal fungi to synthesize N in the air become available to the plant, N that includes nutrients that are needed by plants in large enough quantities, land former planted beans have levels of N were pretty much up intake N for the next crop is still there. Not only useful for agriculture, but peanuts also have benefits for our health.
Peanut Benefits For Health - 1
Now let us try to discuss specifically about the benefits of the bean plants to our body and how much is the benefit that we can take from this pod peanut plants. Consider the benefits of peanuts below:
Peanut Benefits for Health
1. Helps To Increase Fertility
For you are the woman I’m sure you’ve got the point. Peanuts contain folic acid, according to research women who ate peanuts 400 micrograms of folic acid have a lower risk of having a baby born with a serious neural tube defects up to 70% at the time before pregnancy and early pregnancy
2. It Can Prevent Painful Gallstones
During 20 years of research have shown if by consuming 1 ounce of peanut butter a week can reduce the risk of developing gallstones by 25%.
Peanut Benefits For Health
3. Can Help Reduce Depression And Stress
Peanuts are a good source of tryptophan, the role of these substances can increase serotonin antidepressant effects (which can affect the atmosphere in the heart) if there is an increase in the amount of serotonin in the blood.
4. Can Improve Memory
The beans have a content of vitamin B3 or also often called by naisin content is also beneficial to maintain the health of the brain and improve memory.
5. Lowers Bad Cholesterol
Peanuts contain cholesterol substances that are good for our bodies, as well as the good cholesterol can reduce cholesterol levels and can control the evil by means of dominating it.

Hopefully article Peanut Benefits for Health can we share today can be beneficial for you. Do not forget to always visit the website abouthealthbenefits.xyz to seek other health articles. Thank You.

And More: Corel’s VideoStudio – Crashing When Using ‘Open With’ To Import Clips Into VideoStudio [Fix/Workaround]

Just last Month, I picked up version 20 of Corel’s recently-updated video editing suite “VideoStudio” (nomenclature “X10”) and am having a lot of fun learning what it can do and how to do it all (coming from mainly editing videos with Sony’s Vegas ‘Movie Studio’ line of products [now taken over by MAGIX]). However, I quickly ran into a little issue with importing clips using the “Open With” option in Windows and wanted to share what I found…

Normally, in Windows you can ‘right-click’ a video file and mouse-over the menu option “Open With..”, which brings up a sub-menu of known applications, to ‘send’ the file to (‘opening the file with the chosen application’). Doing this, whichever application you select will startup and the file will be sent to it to work with.

However, doing this with a video clip and VideoStudio x10 I found, every time the program would open up, it would immediately ‘crash’ (close/stop/etc). Hmm… time for some Troubleshooting! I double-checked that the file in question was not corrupted excessively by playing it, testing it in a couple of video/media players, and even tried a few other clips that were ‘known good’ (that VS worked with before). Each time, using “Open With…”, the Splash Screen for VSx10 would show up and then just as the program itself looked like it was opening, the entire thing would crash and show this message:

Example of the “Corel VideoStudio has stopped working” Error Window Pop-Up
when trying to import a clip into VideoStudio X10 utilizing the “Open With” shortcut in Windows

I then went to the Corel ‘Official’ Fora [Forii?] and did some searching to see if anyone ran into this same issue. Unfortunately, all I could find were people experiencing ‘general crashes’, that is, crashing and non-starts without it being specifically associated with utilizing “Open With..”.

I then decided to try these same ‘testing files’ on some other video editing programs I have installed, such as Sony’s Vegas Movie Studio (now owned by MAGIX, the same company that makes the Movie Edit Pro product line, which I have no experience with yet, at this time). Using the “Open With..” command, Movie Studio was able to open and import all of the video clips without issue – so then, what’s up Corel? /tilthead

I thought of trying VideoStudio ‘on it’s own’, not importing or ‘sending’ anything to it – just opening the program and seeing if it works… Everything opened fine! I was just playing with the program the other day in fact, learning some of the features it offers [I’ll have to write a short ‘Review’ or at least a ‘First Impressions’ sometime of it]. So why was it being ‘fussy’ (to use the highly technical term)? I tried opening and closing the program a few times thinking about it, when I noticed that when I opened VideoStudio X10, I was being greeted by a nice-and-helpful “Welcome” StartUp Page…

The “Welcome” Section of VideoStudio
(Click to see Full Size)

Indeed, ‘The “Welcome” Startup Page’ offers a lot of helpful information on opening VideoStudio. There are Tutorial videos on some of the New Features for that version and even Basic Tutorials and Help File links. But wait – no editing interface! No Timeline, no Media Library to add clips – that’s it! That’s the problem! I went into the Settings to see if there was a Preferences option where I could set the Section to open VideoStudio to be – not the “Welcome” section, but the “Edit” section – the tab/area where all of the editing/mixing and importing takes place. There it was: Default Startup Page – and it was set to “Welcome Book”…

The Corel VideoStudio X10 Preferences Window
showing the Default Startup Area/Section which is shown when the program starts
(Click to see Full Size)

A simple pull-down menu change to “Edit” and that was it! Now, VideoStudio is opening to the “Edit” section/area every time. So, I tested it out: right-clicking on my video clip and mousing-over “Open With..” and then clicking on “Corel VideoStudio” – it worked! VS opened up and in a few seconds more, my little video clip was right there on the Timeline, waiting patiently to be edited. Woohoo!

Example of Corel VideoStudio x10 Starting Up In The EDIT Section
(Click to see Full Size)

Here is a video version of the steps above, made showing the error when trying to use “Open With..”, what happens and how to change it, as well as the final ‘working’ result of changing the option (after I finally figured out what it was):


[VIDEO NOT YET COMPLETE, IT WILL APPEAR HERE ONCE FINALIZED AND UPLOADED TO YOUTUBE]

Hopefully this will help any of you dear readers, who use VideoStudio and were running into this error/crash/issue when opening clips with VS (trying to use “Open With..”).. Enjoy and Have Fun editing your gameplay clips once again!

~Troy from The Game Tips And More Blog


[I’m calling this a Workaround, since this is more of that than a true ‘Fix’… It does not solve the base issue of VS not being able to import a clip using “Open With” without taking taking these steps (whether this is more Microsoft’s fault or Corel’s fault is beyond the scope of this post …and being more experienced in computer hardware than computer software (programming, etc), I would not have completely isolated the very base cause of the issue anyway – or at least, could not offer a 100% explanation of what is occurring)]


Note: I am not affiliated in any way with Corel and I have not, and I will not, be compensated for mentioning VideoStudio or any other of the products herein, in any way.  I have used other video editing products than these in the past, and will do so in the future, including free editing applications, such as VirtualDub, AviDemux, DVDVideoSoft products and more… I am merely an enthusiastic gamer-and-sometime-editor and wanted to share information that I discover about these products to help other gamers record-and-edit and have fun doing it, if I can do so.

Now on Instagram!

I’ve joined in the Instagram love! You can now find me at Eberopolis on Instagram.


I started using it on Wednesday, so I’m still new, but I’m making it a goal to post something (usually) classroom-related every day. Be sure to follow me so I can find all of my teacher-friends who are already there!

Have a great weekend!

Honda CB750 by Vibrazioni Art Design

The Honda CB750 has become the go-to bike for customization. It has been chopped and molded into countless cafe racers, scramblers and some cycles we’re not even so sure about. Most of us here at Selectism are not gear heads — but we find redeeming qualities in aesthetics. That’s where this beautiful custom CB750 comes into play.Meet Vibrazioni Art Design, an Italy-based boutique firm with a knack for creating pieces like furniture from repurposed branded oil barrels. Their latest endeavor is this reworked CB750 featuring original logos from Pennzoil.







First published by http://gascapkustom.

Norton Atlas – Machine Shed

09_10_2015_Norton_Atlas_Machine_Shed_08
Written by Martin Hodgson.
The custom motorcycle business has a hierarchy that is more organic than most; it’s not about money or ego but sheer ability. At its most pure form it is simply about the quality, creativity and workmanship of the bikes you build. Australia’s Matt Machine is one of the builders at the top. Living an idyllic life in the bush, his creations are as real and honest as the environment around him and this Norton custom was deemed so good it won “Best British” at the Born Free 7 show.
09_10_2015_Norton_Atlas_Machine_Shed_11
But this Norton didn’t come together like most builds, it wasn’t a customer order or a bike planned out and built from predetermined parts but a culmination of more than a decade of Matt’s life and evolution as a builder. “I went to a clearance sale of an old motorcycle workshop around the early 2000s and I picked up a late 30s Norton rigid frame and girder front end by chance” says the man who also happens to be an architect by trade.
09_10_2015_Norton_Atlas_Machine_Shed_03
At the same time Matt was stilling living in the city, Newtown, Sydney and on the living room floor of his small terrace home was screwing together a ’66 Norton Atlas motor. With two lots of classic British machinery in his possession one night he had an idea, a little bit of fun, “measure up the crankcase mount holes and the frame cradle holes to see how close a match they were and there it was, the motor fit straight into the frame and sat in the cradle.”
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From there the Norton was slowly pieced together over the space of a year, it was featured in a magazine, ridden by Matt to a number of shows and moved with him to the country where it got a good flogging up and down the dirt roads. For years to follow it would sit in his shed, collecting the dust that is swept in when the winds blow or a car comes up the driveway and Matt focussed on other projects.
09_10_2015_Norton_Atlas_Machine_Shed_06
Then as he was considering a full refurb Mike and Grant the men behind Born Free in the US suggested he stick it on a plane and take it over for BF7. That honour was all the motivation that was needed and the bike that is now pictured before you started its final journey. The frame is a 1937 Norton ES2 rigid with the exquisite girder front end from the same year. It not only looks the business but the triangular design provides impressive strength for its light weight and the anti-dive nature of a girder fork provides great feel even under hard braking.
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The paint work comes courtesy of the exceptionally talented Victorian painter Karl of KDS Designs who laid down the black enamel with the tank getting a hand-lettered Norton logo in an old English white that works beautifully with the less is more design of the entire build. The black paint work extends to pieces like the new rear fender that sits over the back tyre perfectly following its contours and finishing in a flip-up duck bill.
09_10_2015_Norton_Atlas_Machine_Shed_09
The new oil tank is one of many of Matt’s creations, originally he felt the bike ran hotter than it should and the increased capacity has solved that problem. But it’s the craftsmanship combined with the function that makes it such a work of art. Sculpted from steel it sits perfectly in the frame, the filler neck cut from exhaust pipe and the feed pipes curves not distracting from the bikes flowing lines.
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That Atlas 750 motor is a 1966 unit that’ll shake, rattle and roll you all the way down the road and in a lightweight ‘30s frame it is a sheer brute! The top end breathes easy thanks to a well ported head and the addition of a high lift cam. Tipping in the air/fuel mixture is a beautiful old Italian, a single Dell’Orto PHF 32 A carb for which Matt fabricated a new inlet to support the change. Those stunning exhaust pipes are handcrafted by Matt from stainless steel, internally baffled, multiple diameters were tried and tried again until Matt had the exact form and function he was after. Shifting through a Norton 4 speed box with an open primary it gives you a distinctly mechanical visual look to match the thunderous roar of the engine.
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Sending that barking mad power to the ground, or trying to anyway, is an Avon MkII tyre that provides the vintage look and is fitted to a 16 inch rim in a satin nickel finish. The hub and brake are Triumph items that have been stripped and overhauled with black enamel to finish. The front is a Norton hub and brake, Triumph conical brake plate and the massive 21 inch rim also receives the nickel treatment and is wrapped in another Avon product the popular Speedmaster. Steering the Norton was once left to a set of flat bars but for the trip to the US it now features a more bobber like pair mounted to the risers, with black grips and just the levers and throttle assembly for the ultimate in minimalism.
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Then there are the little items that you appreciate the more you look over the bike, the handcrafted engine plates, BCM taillight, the alloy pegs from Throwback Cycle Parts and the Magneto with total loss battery system. But perhaps my favourite part of the build is Matt’s variation on a chopper seat, yes it is sprung like a unit you’d see on a bobber, but both the base and foam extend over the tank and to the rear over the fender. With the ultimate Australian finishing touch a Kangaroo skin cover sourced from the nation’s capital just a short drive from Matt’s farm.
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Just writing about Matt Machine’s creations is an intimidating process; I spent hours looking over his Instagram account getting a feel for what inspires him and analysing the progress pictures of the build to see how he works. A world-class builder, architect, fabricator and show winner; he also happens to be a hell of a nice guy from the Australian bush who is not even close to done when it comes to taking on the challenges that await. Just be sure to follow the ride.

First published by pipeburn.com/

My Trip to Batticaloa

This assignment required me to travel to Batticaloa which is in the eastern coast of Sri Lanka. The drive to Batticaloa is long (About 320 KM) but the killer is that it takes nearly 8 hours to get there. I left at 6.15 AM from Colombo and arrived at 2.15 PM in Batticaloa; stopping only for Breakfast and a cup of tea.

The assignment was 10 day evaluation of the management capacity of an organization who was delivering services to the people of the eastern province. The unique aspect of this assignment was that the client wanted to evaluate very specific aspects of its organization management structure, financial management, HR management, monitoring and communication systems. Therefore I had to customize the tools we used to a very high degree to ensure that the tools we used were compatible with the specific need. It also meant that this level of customization was a green field (Not done before so don’t know the pitfalls) this was further complicated by the fact that the execution of the assignment had to have a tri-linguistic person to facilitate the field work as well as translate at the synthesis workshop.

The assignment went in a smooth manner and it was well received by the employees of the organization. Generally management capacity evaluations can get tricky as some managers take it as a personal weakness and get very defensive.

I was surprised at the weather in Batticaloa and the amount of water on the ground. The roads that went through the lagoon were nearly inundated. Some of the shorter routs to Batticaloa were flooded so I had to travel via Polonnaruwa. In terms of the post war development in the east; I must say that all the reports regarding infrastructure development are correct and perhaps under reported. Road, bridge and utility projects are still going on and the whole of the eastern province looks like one giant construction site.

The fishing industry is booming in Batticaloa and the seafood prices are less than half of what it is in Colombo. So the team had seafood at every opportunity. The tourism industry has a demand but the number of rooms available seemed to be inadequate for the demand. There is a dire need for quality hotel rooms in Batticaloa. The availability of jobs would be the main social issue in the coming months as the construction industry starts to finish the construction projects.

I have to travel to Wadduwa (from Batticaloa) to attend the 6th South Asian Regional Workshop on Resource Mobilization which starts today; so will be on the road for the rest of the day.

Night Riding Vision – Fight The Night

By the time you read this most of the country will have made the switch to Daylight Saving Time. Sure, I’m tickled to have that extra hour of light, but I’ll still face the occasional post-sunset commute home. And night riding just ain’t the thrill it used to be when I was a young buck. Generally speaking, your ability to see at night deteriorates with age, and a twilight spin in my mid-40s demands way more preparation to keep the excitement meter from going off the dial. You’ve probably heard the sobering stats: A disproportionately high rate of accidents occur between dusk and dawn.

The most basic issue-get ready now -is lack of visibility. The wonks at the National Safety Council (NSC) confirm that 90 percent of a rider’s reaction depends on vision. And the nighttime riding disadvantage is compounded by the vagaries of getting older. At the back of my mind I keep hearing “The eyes are the first things to go.”

Add roads with no overhead lighting, the sensitivity to light (headlights) many riders and drivers experience and the compromised distance vision of aging riders, and it’s easy to see why it can be a battlefield out there at night. And if you think it’s a stretch for drivers to spot motorcyclists in the full light of day, our single headlight is essentially invisible to the cagers after sundown. Apart from watching out for tired, clueless drivers, there’s also Bambi to consider; wild animals tend to be more active after dusk.

That’s a handful, so we asked Los Angeles optometrist Dr. Diana Risko (also a longtime rider) for some, uh, clarity. “The retinas are mostly designed for light situations,” she explains. “Only around 15 percent of their receptors are made for the dark. Darkness makes the eye’s pupil expand [dilate], and the headlights of an oncoming car basically set off all the receptors in your eye, giving you only a white flash in your vision.” She adds, “Astigmatism [a curve to the cornea] is fairly common and often doesn’t require correction. But it can make blurred vision more likely and can contribute to eyestrain.”

Before you get all gloomy, know there are ways to prepare for your ride once the sun goes down.

Prep

A simple way to arm yourself against the evening is to prep your ride. That means giving everything a thorough scrub before you hit the street. Headlights, taillights, signal lights, windshields and helmet visors should be cleaned at least twice a week.

If you ride with a full-face helmet, make sure the shield is scratch- and fog-free. A scored visor can create light refraction and make two headlights seem like four; you won’t know what’s coming from where. Keeping fog at bay is a breeze with our favorite home remedy: Remove your helmet’s visor and spit over the inside of it. Wipe your drool off with a clean rag, and bam!-antifog coating. (Shaving cream has a similar effect.) There are a variety of inexpensive solutions available that do the trick, too-we like Cat Crap ($3.99) for the cool name. Bigger spenders can spring for Fog City’s Pro Shield antifog inserts. Any of them are more effective than sliding your fingers behind the shield to wipe it on the road.

Blinded By The Light

Remember that glare is in the eye of the beholder. Middle-aged and older riders are more sensitive than younger guns, so if you’re running high-output auxiliary lights, give the other guy a break. The brighter beams can easily blind the very people you’re trying to get to notice you. A teacher at the AARP Driver Safety Program course (participants age 55-plus) tells us he often hears complaints about motorcycle headlights being too bright. With the average driver’s age on the rise, it’s food for thought.

HID lights are also showing up on more bikes and cars in the U.S. Mounted on your machine you’ll love their broader, brighter light. If you’re on the other side of those bluish beams, though, you’ll curse the blinding rays. As a common courtesy keep your lights on low when you’re behind the other guy. And if a driver zaps you from the opposite direction, training your eye on the right edge of the road can help as a steering guide.

Dial ‘er Down

Because night riding reduces both the distance and quality of what you see, you might want to keep a lighter touch on the throttle-especially if you’re in the boonies. It’ll be tougher to determine surface condition as well as the road’s general direction at night, key points on unlit country lanes. Be prepared to stop if you’re confused-don’t guess. If you can, use the lights of other nearby vehicles as well as your own to keep an eye on the road and give yourself room to react.

In turns, make sure you have plenty of lean angle in reserve. If the turn tightens or the pavement changes, you may need the extra runoff.

Pick A Spot

Don’t settle in behind a large truck or any vehicle’s blind spot-get your motorcycle where it can be seen. The center of the lane is probably your best bet (you’ll blend into street lighting if you ride too far on the road’s edge). Give yourself plenty of room when passing other vehicles so you can adjust if they decide to shimmy over.

Rest Up

It’s not a good idea to ride when you’re tired, anyway. Long hauls in the evening can easily leave you in autopilot mode. You may not react to hazards as quickly as you would during the day. Changing up your speed and taking regular breaks is the best way to fight fatigue on long nighttime journeys. Snack and stretch-the movement and light food will help ward off tiredness.

Over Here

It’s also in your best interest to make yourself a little larger than life. We’ve said it repeatedly in these pages: Wearing bright clothing and reflective material makes you pop at night. The biggest thing a following driver sees is your back, so get some reflectivity back there. Streetglo.net stocks DOT-approved, motorcycle-specific stick-on tape for less than $10 a roll. Oh, and make sure you use your turn signals so the zomb . . . er, people around you know what you’re about to do.

Let There Be Light

As you might expect, your bike’s lighting is your biggest weapon. Even simple things like ensuring your headlight and taillights have good-quality bulbs and clean lenses will yield big gains. If light quality is subpar, consider adding dual running lights; three properly aimed headlights are much more noticeable than one. Current styling trends have also led many manufacturers to use undersized brake lighting. If your rear light is a dot, think about swapping in a larger model. Halogen lamps-up to 30 percent brighter than stockers-can be had for less than $15.

Ready, Aim

In their dogged quest for style many manufacturers aim the headlight lower than the legal angle. Consult your owner’s manual, then peek into the headlight area to find the adjustment hardware and tweak away.

Eye, Aye

Last (but perhaps most importantly), get your eyes checked. One quick visit can diagnose any problems. Dr. Risko says, “People with astigmatism are more likely to be disturbed by glare or light sensitivity. But almost all astigmatism can be corrected. Contacts are better for riding as they don’t compromise peripheral vision like glasses do.”

____________________________________
Source: Motorcycle Cruiser (AP, 8/20)

Does Weighing Yourself Help You to Lose Weight?

Do weight changes translate into fat loss?
On a day to day basis a scale is an extremely poor tool for giving you information on changes in bodyfat levels which are very small.  Daily weight changes are mostly accounted for by four factors:  bowel movements, urination, starch and sugar intake, and blood volume.    Since your blood volume typically does NOT vary that much the other factors are more relevant.
Bowel Movements and Urination vary a lot between different people anywhere from 1.3lbs to 5.7lbs in a single day.    This is one of the reasons to consistently weight yourself after you wake up and go to the bathroom and before you eat or drink much.
However, the biggee when it comes to daily weight fluctuation, is usually glycogen storage levels.    Glycogen is just the storage form of glucose aka blood sugar.    All starch and sugar ultimately end up as glucose, glycogen or fat.     
For example, on the front end of a low carb diet you will show big weight loss which is almost all water because you store glucose/glycogen with water – hence the term carbo “Hydrate”.  Muscle and organs contain the highest levels of water, and this is significant because most of your bodyweight comes from muscles and organs. 
  
So daily changes in weight are NOT a good reflection in changes in bodyfat levels!
Can daily weighing help with long-term weight loss and fat loss?

In order to answer this question let’s review the scientific studies that have looked at this issue.     The recent advent of WIFI scales is allowing much more accurate weight records because prior to that people had to take the time to write down their weight each day.
In a recent WIFI scale study called the Weight Trial here were the results:
Over a six-month period, those who weighed daily lost about 13 lbs more than the control group.
Even those who weighed themselves up to five times each week lost less weight than the daily weighers.
Daily Weighers were more likely to do things like eating less food and watching less television so clearly the weighing helped by changing behaviors!
Although this study did not measure body fat, it is quite likely that the body weight loss did translate into significant fat loss.
For certain groups, daily weighing is a bad idea such as people with eating disorders and other psychological disorders including extremely low self-esteem.     In addition, daily weighing does not work for everyone.   For some people the inevitable plateaus or variations in weight loss can very frustrated and quit the whole process!

So daily weighing may be helpful for you, but it is not perfect and it does not accurately measure changes in bodyfat levels so it is important to do use some method of body composition testing to measure these changes which should be your ultimate goal!

And More: Deals and Sales – 2014 Summer Super Sales

Just to let more people know, in case some didn’t already, there are a lot of great Summer Sales going on right now at various game distribution/retailer websites [think of them as ‘Winter Wonder Sales’ if you are in the Southern Hemisphere]. Here are a couple samples:

Good Old Games, now called GOG.com, have both ongoing sales and Time Limited Deals, with games such as The Hitman Series, Simcity2000, the Baldur’s Gate and Icewind Dale series, the Might & Magic series, the Wing Commander series, Quest For Glory and King’s Quest series, the Rollercoaster Tycoon series, and much more
(Click to see Full Size)

Steam is having it’s Summer Sale, that also has some ongoing deals with some Time Limited Sales, with games such as The Witcher series, Euro Truck Simulator series, the Left 4 Dead series, the Total War series of games, Red Alert 3, Civilization 5, and much more
(Click to see Full Size)
Some of these are Time Limited Deals, meaning that they are only ‘on’ for a few hours, or change after a few hours – so check back there once in a while and see if any games you have been waiting for are on sale – most of these are 80% or 90% off!
[For the most part, they seem to ‘stay’ on sale/remain on sale, but at a slightly higher sale price than within the ‘time limit’ (but are still available at less than regular price)]
I hope you find something you like and See You In The Games!

THE URBAN TRACKER – HONDA CBR250R ’13

CBR250 - 4B

For two-wheeled Rakesh Kapoor is one of love for many decades, even as a child his parents are introduced and instill to the man who has 11 years of living in Indonesia is about two-wheeled world. Even so until now when Mr. Rakesh settled in Jakarta love of two wheels do not fade, especially with traffic conditions in Jakarta accompanied by a flurry of men who worked at one of the group‘s property even makes choosing a motor as a mount option hariannya.Boleh spelled as two-wheeler users and lovers not just Mr. Rakesh let mount perform standard. Coming to the workshops STUDIO MOTOR with a Honda CBR250R alerts in 2013, Mr. Rakesh want besutannya made with Scrambler style that became his dream. Comfortable Riding position is needed to penetrate the congestion in Jakarta “, he said during a discussion on the bike change later. Of course, the original form of the motor is produced at Honda Factory Thailand with model number MC41 brings sporty style with a 249.5 cc engine configuration (15:23 cu in) four-stroke single cylinder 4 valves PGMFI will be changed completely after this custom project.

Early work focused hand down all parts of the body and legs of innate motor and install the sector further with new legs were already prepared. Shock front shock swap places with Upside Down copotan Kawasaki XZ6, combined with the rim spoke wheel wrapped 18X3.00 Inch Deluxe Champion 4.00-18 Firestone tires. While the rear own original swing arm Honda CBR250R is maintained, only adopts a suspension that had been turned into a double shock monoshock using YSS shock 360 mm ZSeries. Rear wheel itself nudged TK Japan 18X3.50 Inch wheels with round rubber Firestone Deluxe Champion 4.50-18. Finished work the legs up to the cultivation of the body. Relying 1.2 mm galvanized plate material around the part of the body is formed as desired concept Mr. Rakesh. Slightly many forms Triumph Scrambler inspired him to apply to the bike this time. Anticipate the shape of the frame congenital Honda CBR250R, the entire subframe cut and reshaped by using seamless pipes of 23 mm with a thickness of 3.5 mm. Stages of replacing the entire subframe is intended to provide a harmonious look and be able to display the classic impression that thick. When choosing colors that will whitewash the new body to his motorcycle, Mr. Rakesh directly thrusting classic colors Red Burgundy Khaki Brown combined with a dedication to the father who never had a variant of the BMW R25 motorcycle with these colors. The highest dedication to my Dad for custom work we do Bro “, he said the process was interrupted when he saw this custom. For paint and varnish materials Comet Studio still choose output Sikkens to get maximum results. Ultimate support multiple devices installed during the process of finishing. Headlights 7 inch belongs Suzuki Thunder 250 chosen for the sake of showing muscular impression when viewed from the front. Stang Fatbar Scarlet output, Daytona air filter and exhaust system custom made 2 silincer left and right are increasingly adding frightening impression on the motor, dubbed THE URBAN TRACKER this.

Completed a whole series of workmanship really make the original form of the Honda CBR250R changed completely. Scrambler typical classic retro look with modern elements in some parts bandage supporter and also forms the engine delivers its own harmony formed the motor end of Mr. Rakesh this. When the session is done several times a test ride another motorcyclist who see giving a positive appreciation of the changes Honda CBR250R is. So also with the mpu his motorcycle, excited with the results of this bike make it a custom to prepare a new project to change the look of the new Kawasaki ER6N this month has.

CBR250 - 2B
CBR250 - 8B
CBR250 - 5B
CBR250 - 1B
CBR250 - 6B
CBR250 - 3B
CBR250 - 10B
CBR250 - 7B

First published in http://www.studiomotor.com
Translation Google translate 

Franchisee Profile: Marc Flame

Franchisee Profile: Marc Flame

Marc Flame is originally from the Bronx in New York, specifically Riverdale. Growing up, Marc spent every summer on Long Island at his grandmother’s beach house and loves the outdoors. After graduating from JFK Highschool, Marc’s parents moved to South America where Marc learned to speak basic Portuguese. After living in Brazil for a while, Marc moved back to New York where he attended New York University. He graduated in 1981 with a degree in Economics and International Business. Upon graduation, Marc spent much of his time on Wall Street starting his career Bankers Trust Company. Marc eventually became Chief Financial Officer at the banks Technology subsidiary. During Marcs’ tenure he established a successful record of improving operational efficiency and profitability. After fourteen years at BTCo, Marc left and joined Citigroup. Marc spent ten years within the Finance Organization of Citigroup. He then joined the CBS Corporation where he served as CFO of the CBS Technology organization.

After doing some traveling, Marc decided to relocate from Chicago to Atlanta where he began researching franchises to invest in. After much research Marc decided that Workout Anytime was where he wanted to be. Not even three weeks after watching the Workout Anytime franchise video, Marc signed for his first franchise. He now owns the first Workout Anytime located on the South side of Atlanta.
How did you learn about the brand? 
I was researching different franchises and was heavily focused on the fast-food industry when I came across Workout Anytime. I watched the franchise video and was immediately hooked. I knew right then that was what I wanted to invest in. Not even three weeks after seeing the video I met with Randy the entire senior WOAT team. It felt like a family and I signed with Workout Anytime after that meeting.
Why did you choose an opportunity with Workout Anytime? 
I’ve always wanted to own my own business. I worked at a Baskin Robbins in high school and it was some of the best times I’ve ever had. I have always enjoyed doing my own thing which is why I started looking into franchises. I chose Workout Anytime because I am very interested in the Workout Anytime model and I really wanted to do a franchise in a market that really needed it. 
Do you have any development/extension plans? Add units? Timeframe? 
I would like to eventually expand. I do not have a multi-unit sign at the moment, but the goal is to have 3-4 locations within 4-5 years. I am trying to open one every year and a half. Currently, I am working to be the most successful location rather than building out more units. When you talk about franchises people have glass ceiling expectations with what you can achieve with any one location. The Workout Anytime model allows me to push the boundaries, and ensure the opportunity for many members to enjoy all the advantages provided to Workout Anytime members.
Are you involved in any charities or involved in the community in any way? 
I am learning more about the Riverdale area each day and would love to work with charities and get involved with the community once I get to know it better.
Do you have any other interesting hobbies or passions?
I love spending time outdoors. Anything outdoors such as going to the horse stables with my daughter, 
watch my son dirt bike on the trails, and go to the beach as often as possible.

It’s Not Just You™ – The Elder Scrolls: Legends A.I. Seems Pretty Hard To Beat Now [Noticed]

Just a little notification that, if you are playing TES:Legends recently and find it’s quite a bit harder to beat the computer opponent (AI/NPC)… It’s Not Just You™

I was in the Beta for The Elder Scrolls: Legends; but never got around to finishing my “First Impressions” article on it [as is how it usually goes for me and posting, heh]. Legends has been out of Beta for a few months now, and if I could summarize the game in one paragraph, I would say that Legends is a Virtual Collectible Card style game, that is ‘both Single-Player and Multiplayer’ (you can play against other human opponents, in matches and “Arena” rounds – but you don’t have to, you can entirely play against the computer AI both in single matches and in ‘Arena playoffs’, if you desire). It is actually more of a “Card Collecting” game than a “Trading Card” game – as I have not seen a way to trade with human players yet – but that is similar to other ‘virtual card games’ of this genre, like Hearthstone and Gwent (“World Of Warcraft” Lore and “Witcher” Lore -based virtual card games, respectively). The game cannot be played Offline and you don’t actually get any ‘Real Life’ Cards of any form; but that again, is the same for the other virtual card games mentioned.

After playing a little bit when it was first Released, I didn’t play Legends for a few months, only recently picking it up again to play a bit – and boy was I in for a surprise!

The computer AI as it is now, offensive and ticked off
(Cropped Screenshot of art by Bethesda Game Studios)

Perusing the Updates for the game (which there seems to be one of every few weeks, a nice thing to see for a game!) – there was an Expansion for the game released at the end of June 2017 (Heroes of Skyrim) – but nothing that says, “We felt the AI was a little too easy to beat, so we beefed it up a bunch and it also will pull cards out of it’s butt hat, getting exactly what it needs at times, to win!” – so I’m not sure when this AI change occurred… [I didn’t play for a good few months or more, so sometime around mid-2017, I reckon].

Judging by the recent changes to the Computer Opponent A.I., get used to seeing this screen more often…

Legends is a fun game still, with it’s flashy effects and nice sounds, not to mention the wonderful Elder Scrolls-style ‘realistic’ art on everything; I personally don’t mind if I am going to be losing to the Computer a lot more; but it would have been nice to see a more obvious notification of it somewhere – or a way to perhaps adjust it (via a Slider or Dial or anything..).

I do think the AI was ‘just a little too easy’ at first, making simple moves and not many combos, losing a lot more than it won against me – but now it seems pretty darn hard – almost too hard, pulling multi-combos everywhere and buffing cards a lot more and getting ‘the perfect card’ or ‘just what it needs’ at times, to pull off a win (as though, instead of the AI having a prepared set of cards, cards seem now ‘generated as the game goes’, to “keep it competitive”). I can still win once in a while against the AI in Solo Play and Solo Arenas – and I understand that Bethesda might want to make things ‘a bit difficult’ to encourage selling Card Packs; but… Dearest Beth: It’s “Just A Little Too Much” Now… [in my opinion]

The ‘new’ Computer Opponent A.I. at work, busy buffing its’ cards to no end

I won’t stop playing, of course – and I won’t stop getting Card Packs once in a while (for all three of the Collectible Card Games mentioned above, when I can) – but I just wanted to mention this, for others too; that if you noticed the Computer seemed ‘tweaked’ lately and is now pretty darn hard to beat as an Opponent in Legends – It’s Not Just You™…

If I play some Versus matches, which I do from time to time – See You In The Game!

Addendum
Changes Seen:
– Increased Combination plays (Buffs, Debuffs, then Attacking)
– Increased Healing cards (Health added to Opponent)
– Highly Increased ‘instant-kill’ or ‘unsummon’ type “Destroy A Creature” cards (Piercing Javelin, Lighting Strike, Execute, Cast Out, etc)
etc.

Lone Star Rally 2013 in Photos

The 2013 Lone Star Rally got off to a soggy start Halloween night due to a passing squall, but sunny skies the rest of the weekend brought out bikers by the thousands for the 12th annual motorcycle rally in Galveston, Texas. By Saturday, motorcycles stretched for as far as the eye could see down the Strand as the party kicked into high gear.

From ‘Moonshiners’ to ‘American Guns,’ there was lots of celebrity appeal at this year’s rally. Not to be outdone, the action at the Seawall paralleled the festivities downtown thanks to a ride-in bike show held by the IMBBA in addition to the ‘Baddest Bagger’ contest held at the same time.

____________________________________
Source: MotorcycleUSA (Harley, 11/04)

Fallout 4 – “Starting Out: On Settlements, Building, Crafting, Materials And More” – A Beginner’s Guide of Tips and Concepts to Settlement Building and Development [UNDER CONSTRUCTION]

Update: Added images for Main Concepts sections (Food, Defense, etc)
Update: Added steps for How To Assign a Settler to a Work Station/Shop/etc
Update: Added how to Give Yourself Any Building Components, or Food, with Commands (Cheats Section)
Update: Added how to Build past the Size Limit in Settlements (Not a Cheat, Doable on Console as well as PC)

[Note.: This post is ‘LIVE’ and ‘UNDER CONSTRUCTION’, as I continue to add more data and Tips and Example Screenshots to it… I decided to make it available now however, to assist those playing Fallout 4; especially those just starting out – seeing as there is a Steam Sale on now (go get it! heh). I will be adding more Text and Tips and Screenshots and More and this post cannot be considered ‘finalized’ until after I add a ‘Final Footer Image’ to the posting (see some of my other posts for examples of this type of ‘end image’ I put in my posts). Please excuse changes as they occur and temporary mistakes and spelling errors, which may show up should you return to this article while it is under development. Enjoy, however – I hope you find something helpful to you – and have fun in Fallout 4!]




I have been having a ton of fun playing Fallout 4 lately… and while I am taking forever to finish up a ‘First Impressions’ of the game [I keep playing and building up my Settlements instead of writing!], I wanted to share some Tips on handling Settlements; some concepts and ideas that might help new users to the game, players that may not have developed their Settlements very much yet, or players that are looking for ways to possibly improve or increase their Settlements and their Production and associated benefits (Bottlecaps income from Stores, Settlers roaming around and finding/providing you with Supplies, Clinics for healing and removing Radiation, and more).

Screenshot showing the Workshop Area of The Sunshine Tidings Cooperative, Decorated (Work In Progress).
(High Resolution Texture Pack enabled [not 100% sure, sorry, but I think it was at this time]
The Automatron DLC Robot Workbench can be seen, center background. Minuteman Flag seen, left wall, foreground)
Click to see Full Size

[Settlements and their development and growth is one of my favourite aspects of the game, not only because it supplies you with Junk/Scrap/Materials to build with and Money as well, but also because of the ‘life it breathes into the game’… every Settlement becomes ‘alive’ with people coming and going, working and resting, asking for help or talking amongst themselves around you. After getting a few Settlements set up and running smoothly, they become a place to restock, sell and collect, modify and improve gear, rest and maybe enjoy some scenery, taking a break from the action by building and re-working, improving and creating a place of solitude and pride, in each little ‘town’ in The Commonwealth…]

Example of the Workshop Mode interface bar, normally seen at the top of the screen in Workshop Mode (Building mode)
Click to see Full Size 

Here then, are some main ideas to start off with or to keep in mind  – hopefully helpful to fellow gamers who are either starting out in Fallout 4 [from the latest Steam Sale], or are looking for ways to improve their currently-undeveloped Settlements (colour-coded somewhat-by-importance to help separate them for easier reference):

1.  In the very beginning, build Food and Water and Beds, as much as you can.  

These three things (Beds, Water, Food) are the main limiting factors to how many people will come to live in a Settlement. 

 [The maximum amount of people that can ‘live in your town’ is supposed to be your Charisma+10 (so if you have 5 Charisma, that would be 15 people); Provisioners who run Supply Lines (more on them later on down further) don’t seem to count towards this calcuated total (by my experience so far). Also, this limitation is stated in many places online – however, I have Settlements that are much higher than this number (over 30!) so I have not finalized the concept of Settlement Limitation Amount, at this time] 

Don’t worry about Guard Posts and Turrets, at least, as much as you might think at the start – because although they do help with the overall safety of your Settlement; reducing the amount of Raids that occur, reducing the amount of Damage that will be sustained in the Raids, and setting a higher Security rating (which seems to affect Happiness, but not Immigration rate – more on Happiness later on…) – you can actually put the responsibility on yourself to take care of Raids at first [and get the bonus experience and loot that comes with it!] by Fast Travelling to the Settlements as soon as you see the ‘Help Defend’ tasks come up – or making ’rounds’ between your Settlements as they are starting up, as Raiders sometimes attack while you are there and you can then help clear them out – and get all the Loot they drop, too! 

[The game leads you towards building Turrets at your Settlements near the beginning, too – in the form of a ‘tutorial’ of sorts, somewhat-early on]


2.  Plant any Food (Corn, Tatos, Mutfruit, Gourds, Watermelon and Razorgrain) you find, at first.

Starting out, you want to maximize your growth, so re-planting food you pick up not only increases how much food a Settlement can produce/feed for the Settlers, it also multiplies how much you can harvest!

You can harvest any plants by ‘picking them’ (hitting the Action key while close to them). You can then immediately re-plant the food you just picked, by entering Workshop Mode and going to the Resources>Food section.

A while later, you can start to Cook with your Food – not only do the meals you prepare have special bonuses (they are all different!) but boiling up some VEGETABLE STARCH, made from all materials that you can gather at any Settlement, is a great way to create your own Adhesive building material. Used for almost everything, Adhesive is a very important material to have!



Vegetable Starch, a source of Adhesive, you can create yourself by cooking together Corn (3), Mutfruit (3), Tatos (3) and using Purified Water (1). Purified Water, you can either find as you travel, cook yourself [3 Dirty Water can be boiled up to make 1 Purified Water], or use Water leftover from your Water Sources in your Settlement – as any extra Water that is not used by your Settlers will be ‘kept by the Settlers in the Workshop inventory’ [in the Workshop Bench]. You need Adhesive for Modifications to Weapons and Armor and even for Building – it is used for almost everything and is therefore very important to keep stocked!




3. Tied for the third most important thing/things to start thinking about, are these two concepts:

    • As you can, increase your Turrets and Guard Posts, to increase the Security of the Settlements, and as stated above, reducing the amount of Raids that occur, reducing the amount of Damage that will be sustained in Raids, and keeping your Settlers ‘feeling secure and more relaxed’ (Happier), too. 

    Although the Security Rating of a Settlement (“Defense”) does not effect the speed at which Settlers will immigrate to your little town, the Defense Rating of a Settlement affects the Happiness Rating – which affects how ‘Productive’ the Settlers are in that Settlement (speed of gathering resources, amount of Caps earned, etc) – more on Happiness later on…

    If you have more Guard Posts than you have assigned Guards, they will ‘patrol’ around the Settlement, going between them, back and forth. If you have the same amount of Guard Posts to Guards, they will each stay at one, standing ‘on guard’, most of the time.

    [I personally like to have a couple extra Guard Posts created in my Settlements just to have the Guards move around more… It creates more movement in the Settlements overall and makes them ‘feel more alive’ – something I really like in my Settlements!]

    • Build extra Scavenging Stations as your Settlement grows, as your Junk/Materials allow you to, so as the Settlers keep flowing in, you can assign them to the empty Stations – concentrating more on Scavenging over time will get your Settlers working and searching around, bringing you any Junk Items they find, “automatically” for you to then use!

    Scavenging Stations are assigned to Settlers, who then start wandering the Settlement randomly, picking up Scrap and Junk items they find and placing them in the Workshop over time – they will even ‘break down’ the items at the Scavenging Station – and you can watch them do it! 

    [If you have the Automatron DLC/Expansion, you will find that robots Assigned to Scavenging Stations will simply stand next to the Station with no animations occurring (sadly)]

    ‘How do you Assign Settlers to Scavenging Stations?’
    Further down, there are Steps with Screenshots for each,
    in the Section “How To Assign Settlers To Work Stations”


    After a while, with more Settlers coming in (sometimes they will migrate to your Settlements quite fast, seeing a solid place to find food, water, beds and have some security/safety), you’ll start to see Junk/Scrap/Materials pile up slowly, even Bottlecaps flowing in, sitting there waiting for you in the Workshops of your Settlements. 

     [If you have extra Food/Plants/farming and Guarding that needs to be done, Settlers seem to assign themselves to those first, if you haven’t been by to visit in a while to ‘tell people what to do’ – I have returned to Settlements to find New Immigrants that have started Farming or standing at Guard Posts on their own – but I have yet to see Settlers that Assign themselves to Scavenging Stations]

    Don’t forget to ‘make your rounds’ and periodically travel around to check all of the Workshops, grabbing these extra ‘Caps and ‘Mats, snatching-up the extra Purified Water you’ll see in them, to sell for even more Bottlecaps (especially if you are more desperate for money sometime). Purified Water is created by extra Water production of the Settlement; water that the Settlers aren’t using from the Sources you have set up. This extra Water gets placed in the Workshop for general use and Supply Line provisioning to other Settlements – but since it sells for a decent price and ‘piles up for free’, grab it and Sell it, if you really need ‘Caps!



    4.  As you find more Settlements, start up Supply Lines between them all…

    Supply Lines are ways to ‘share’ the resources of the Workshops between Settlements. You assign a Settler to create a Supply Line between two Settlements, and they then become a “Provisioner”, leading a Caravan between the two Settlements, taking supplies between them so that you can effectively ‘use the Junk/Scrap/Materials/Components of both of them’, no matter which one you are in!

    Supply Lines are started by entering Workshop Mode, then going up to a Settler (one that is Unassigned with no ‘job to do’, or one that you want to make run a Supply Line instead of the job they are currently assigned to) and choosing Supply Line from the bottom menu bar.

    That townsperson will then become a Provisioner, leading a caravan and a wacky Brahmin through the wilds of The Commonwealth… between the Settlement that they originated in and the one that you assigned them to make a Supply Line to.
    Between these two Settlements then, you can utilize any* Junk/Scrap/Components between them, in their Workshops.

    *Note that it appears you cannot share any Weapons or Apparel that you put in [I have not tested Miscellaneous items yet]; you can only share Junk [as of the time of this posting, this may change in a future Update/Patch in the game, of course].

    Requirement: Supply Lines require the Local Leader Perk to be able to ‘organize the people’, which requires a Charisma of 6 – but it has no Level requirement, so you can get it at the start of the game if your Character has a Charisma of 6. If your Character does not have a Charisma of 6, you can also put Perk Points into Charisma as you Level – you get one Perk Point every time you gain a Level – thereby slowly increasing your Charisma to 6, eventually. You can also put on Gear and Clothes that ‘accentuate your Charisma rating’ [eg. Apparel that says “CHR 1”], to get your Charisma up to 6 ‘instantly’!

    [With places like Tenpines Bluff, a Settlement you find somewhat-early on, that has barely any resources at all and barely anything to Scrap for Building Materials – the game seems to even be encouraging you to think about Supply Lines… at least, this is my interpretation..]

    Pick Up Everything! Loot Every Body And Clear Out Every Location You Find!


    Workshops will create Scrap building materials (Components) for you ‘automatically’ from any Junk Items you store in them – just ‘keep building’ and if you have the Junk that can be broken down into the Components you need, it will do it for you!



    What I mean by the above Tip is, if you put in a bunch of Forks and Knives you have found (for example), and you want to build something in your Settlement that requires Steel to build with, just go ahead and start Building – your Workshop will ‘smelt/breakdown the Junk items (in this example, the Forks and Knives) into Steel’ automatically, so you can essentially ‘use the Fork and Knife to build with’ – you do not need to “drop the items on the ground and then go into Workshop Mode and Scrap the items one by one” to get the Materials from your Junk items to Build; just select your part to Build and it will let you build it – if there is enough “components from junk parts” to do so!

    [I’m not sure if this changed from an early Patch or something, but I see a bunch of people asking in forums, even recently, if there is an easier way to get Scrap (building materials) from Junk items besides manually ‘Scrapping them one-by-one on the ground in Workshop Mode’ – there should have been a better Tutorial for this, in a way, in the game itself; but I hope this information above clears it up and helps people out]

    Remember: 
    Junk Items = Scrap Components = 
    Building Materials!


    Pick Up Everything! Loot Every Body And Clear Out Every Location You Find!
    • Repeated, Scavenging Station concept from above, as a Reminder:

      Build extra Scavenging Stations as your Settlement grows, as your Junk/Materials allow you to, so as the Settlers keep flowing in, you can assign them to the empty Stations – concentrating more on Scavenging over time will get your Settlers working and searching around, bringing you any Junk Items they find, ‘automatically’ for you!

    Scavenging Stations are assigned to Settlers, who then start wandering the Settlement randomly, picking up Scrap and Junk items they find and placing them in the Workshop over time.

     [If you have extra Food/Plants/farming and Guarding that needs to be done, Settlers seem to assign themselves to those first, if you haven’t been by to visit in a while to ‘tell people what to do’ – I have returned to Settlements to find New Immigrants that have started Farming or standing at Guard Posts on their own – but I have yet to see Settlers that Assign themselves to Scavenging Stations]

    [If you have the Automatron DLC/Expansion, you will find that robots assigned to Scavenging Stations will simply stand next to the Station with no animations occurring (sadly)]

    How To Assign Settlers To Work Stations (To Get Them To Perform Jobs In Your Settlement, Such As Running Shops/Stores Or Gathering Items For You To Use)

    Below, are the five simple steps to Assigning a Settler to any Work Station, getting them to utilize it and start contributing to the income of Supplies/Income of the Settlement. In this example, we are going to Assign a Settler to a Scavenging Station:

    1. When you first build/place a Station or Store/Shop or other useable buildings in your Settlement, it will show up as “Unassigned”, in the Workshop Mode interface. All buildings that are Assignable in a Settlement will show a ‘person icon’, in Red, to show that the building has a Requirement that needs to be fulfilled, for it to begin functioning.

    2. Find a Settler that you want to Assign to the Station. This can be a Settler that is already “Assigned” to something (so you can change their Job they are Performing in your Settlement), or a Settler who is “Unassigned” (doing nothing specific). Highlight the Settler by looking directly at them, then press the ACTION button to begin to ‘COMMAND them to do something’…

    Settlers who are Unassigned still gather Junk Items they find while walking around and put them in the Workshop Inventory for use by everyone. However, this happens slower than if they were Assigned to a Scavenging Station (which gives them ‘access to tools’). “Unassigned Settlers” contribute to ‘making people feel uneasy’ in the Settlement – which negatively affects the overall Happiness of that Settlement (resulting in lowered Production for that Settlement). Assign all Settlers to Tasks, or Relocate them to another Settlement (“Move” them), if there are no Jobs/Tasks for them to do.

    3. Go back to the Station/Shop/Building that you want to Assign the Settler to, and highlight it by looking directly at it. Then click the ACTION button to ASSIGN the Settler you just started COMMANDing, to ‘utilize this Station’ (in this example, the Scavenging Station, shown below).

    4. After clicking ASSIGN on a Station/Shop/Building, the ‘person icon’ should change from Red to Green, to show that a person is now assigned to the Station/Shop/Building (for example, the ‘Requirement for the Station to function’ is fulfilled). You should also see a message in the upper-left saying, “This resource is now assigned.” – that’s it! In this example, you have now Assigned a Settler to the Scavenging Station.

    5. If you go back to the Settler, you can check to make sure they are properly Assigned, by looking at them directly in Workshop Mode. They should now show the Task they are Assigned to (in this example, the Settler now shows a “Scavenging Station Icon” (a Buzzard, ‘the scavenger bird’)).

    Perform the above steps whenever you want to Assign a Settler to any Work Station, Guard Post, Shop or Store – the steps are the same, no matter what you need to have Assigned.

    Pick Up Everything! Loot Every Body And Clear Out Every Location You Find!

    Example of a Crafting Station, which allows you to create or modify items in the game. This is a Weapons Workbench (from Sanctuary), used to Modify found Weapons, adding higher capacity, faster firing rates, more powerful scopes, and more.
    (Click to see Full Size)


    Starting out with Weapons (Similar Concept to Armor, Below)

    In the beginning, other than the best Weapons you can save for yourself to use (or share with your Companion), SCRAP the rest for Materials…

    Don’t worry about building up a ‘Collection to Sell’ [at the start], you will run into so many enemies that you will have lots of spare Weapons to Sell for Caps later on. Scrapping for Materials not only lets you have Mats to Modify other Weapons you find and improve them as you Unlock Perks with your Points (using the Blacksmith skill) – it will also let you find other parts/materials as you ‘break down’ the Weapons you find into typical weapon-type-materials like Steel, Wood, Plastic and Screws – sadly, you cannot break down Weapons to gain the ever-important Adhesive, it seems [it is ‘already used’, I guess!].

    Example of a Crafting Station, that allows you to create or modify items in the game. This is an Armor Workbench (from Sanctuary, seen in the rain), used to Modify found Armor, adding bonuses like more defense (adding more material to armor), or putting pockets in it (to allow you carry more weight), and more.
    (Click to see Full Size)




    Starting out with Armor (Similar Concept to Weapons, Above)

    In the beginning, other than the best Armor you can save for yourself to use, (or share with your Companion), SCRAP the rest for Materials…

    Don’t worry about building up a ‘Collection to Sell’ [at the start], you will run into so many enemies that you will have lots of spare Armor to Sell for Caps later on. Scrapping for Materials not only lets you have Mats to Modify other Armor you find and improve them as you Unlock Perks with your Points (using the Armorer skill) – it will also let you find other parts/materials, as you ‘break down’ the Armor you find into typical armor-type-materials like Rubber, Cloth, Leather and Steel – sadly, you cannot break down Weapons to gain the ever-important Adhesive, it seems [it is ‘already used’, I guess!].

    Short Story/Example About Armor: Because I could Modify and Customize Raider Arm armor near the beginning, I gave up the higher-protection “DC Guard Left/Right Arm” armor pieces that I picked off of a poor dead DC Guard, [because it does not seem to Modify-able in the game and] because I ‘knew how to Modify’ the Raider Armor to be POCKETED for higher Inventory/Carry space [you need to ‘learn how’, by putting Perk Points (‘skill points earned every Level’) into Armorer, a Strength 3 skill]. I put the DC Guard Armor in a Dresser at the beginning for the time being, using the ‘Pocketed Raider Arms’ I could Modify, then – a higher Carry Weight Limit is a valuable commodity – especially at the beginning!


    Pick Up Everything! Loot Every Body And Clear Out Every Location You Find!

    Did someone say CHEATS?

    Sick of trudging around The Commonwealth like a Brahmin with two heads cut off, looking for junk to break down into materials to ‘just build’ with? Tired of picking up every piece of Junk you find, trekking in and out of town constantly and thinking “I just want to build up my base…” or “can’t there be an easy way of getting junk” or “there’s gotta be a faster way to get junk”..?


    Then wonder/wander no more – there is a way to instantly get all the materials you want!

    In Fallout 4 [and most Bethesda games], you can type the item you want and how many you want, of any item in the game, into the Command Console. However, you need to know the item’s Unique Identification Number, first (known as the “Base ID” of the item, in Bethesda games). 

    One way to find the Base ID of any item or object in Fallout 4, is to open the Console (by hitting the Tilde key, “~”, usually found next to the Number 1, in the line of numbers across the top of QWERTY keyboards), and clicking on the item or object in the game. It will then show the BaseID of the object at the top/center of the Command Console area.
    For an example; if you wanted to find out the Base ID of that Deathclaw running at you (and since we are in the ‘Cheat Section’ of this article, say… you want to kill it instantly), then you would find out the ID for it by opening the Console (“~”) and clicking once on the Deathclaw (it should be ‘frozen’ by opening the Console), which would show the BaseID of it just below, at the top of the Console area. Now, for this example of ‘killing it instantly’; you just have to type in “kill”, then a space, then type in the BaseID you see on the screen, and hit Enter. BOOM. That Deathclaw that was running at you (and you were unprepared for, full of inventory and unable to run, no doubt)? It’s dead. “First Crack At The Gear!” 

    [Note1: If you try ‘clicking on the enemy, then typing KILL, then just hitting ENTER’ right away; it may not work as desired. You may end up killing yourself… Although those steps do work, they do not seem to work 100% of the time [in my testing], therefore, the Suggestion of doing the steps from just a bit above (“clicking to get the ID, but typing in KILL and the ID number”), is recommended – to save from accidentally killing yourself and having to LOAD…]

    [Note2: The BaseID seems to change [in my testing], as in, when a Deathclaw (from our example above) ‘spawns’ (comes out of the ground), it will have one ID (and it seems to be ‘unkillable’ for a short time), and then when it starts to come at you and attack, it will change to another ID – which can then be used in the Command Console to ‘kill’ it. Also, Base Identifiers may be ‘Procedurally Generated’, which is, automatically and repeatedly created and changed, as a game goes on. Although this does not seem to happen for items like Food and Materials, it does seem to happen with Enemies and Gear (Weapons/Armor) – so be sure to take the steps above when trying to manipulate objects around you (eg. ‘kill’-ing an enemy), finding the BaseID each time, to be sure that there will not be a mistake or missed opportunity, to utilize the BaseID in the Console.]

    Want nearly-infinite food?
    Want nearly-infinite materials to build with?
    Want to ‘just build and not worry about going around collecting Junk (to build with)’? 

    Then wonder/wander no more – here is a way to instantly get all the building materials you want!


    [WARNING/Suggestion: Although getting all of the items you could ever want, whenever you want, to ‘Just Build’ – effectively turning the game into “Fallout 4: The Sims Apocalypse” where you just Build and Decorate and work on keeping your Settlers at bases Happy (not that that’s a bad thing) – it can potentially contribute to making the game ‘less exciting’, as it takes away much of the need to go anywhere or do anything (other than keep your Settlers’ Happiness maintained). This isn’t a bad thing necessarily (I have one Character I created just to play around and learn the Build Mechanics with and have fun just building and decorating..). I only mention this because I would like to Suggest to create a separate Character to do this with, or remember that when the game ‘gets kind of boring’, to create a Character where you ‘don’t cheat at all’, to create suspense/tension within the game. No matter how you prefer to play though, I hope you enjoy Fallout 4 as much as I have – and still do… Have fun!]

    I have some Batch Files for Fallout 4 below, which will allow you to ‘type in to the Console what you want’ [Materials to build with, or Food (so you won’t have to worry about Farming or feeding your Settlers)] and you will instantly have a ton of those items on your character.
    With the Items in them listed in Alphabetical Order, I have one file that is for getting Materials (Scrap/Junk to Build with), one file that is for getting Food (to Eat/Cook with) and one that is for getting huge amounts of both in one shot…

    To use these Batch Files in Fallout 4, simply download the Text file(s) and place them into the Fallout 4 game directory/folder, where the game data/files are.
    [Don’t worry, they are just Text Files, but I give directions on how to make your own further down, if you ‘don’t like to download things unknown very much’.]


    To quickly find the Fallout 4 game files location [in Steam, on PC]:

    Go to the Library section in Steam and Right-Click on the “Fallout 4” listing, choosing ‘Properties’.

    In the Properties window that comes up, click on the ‘Local Files’ tab.

    It shows you what Drive the game is on; but to quickly get to the game files themselves, click on the ‘Browse Local Files’ button, which will open a new File Explorer window (Windows).

    This location is where you want to Save the Text Files to (the ‘Batch Files for Fallout 4’), usually it will have a Path like “SteamLibrarysteamappscommonFallout 4” on whatever Drive/Partition you installed the game to.

    In that folder, Download/Save (or ‘Paste’, if you ‘Copied’ the files from another location) the .TXT files, to be able to call them up from the Command Console in-game. 

    Example of how the ‘Batch Files’ (Text Files) look, after being placed in the Fallout 4 Game Folder
    (Click to see Full Size)
    Here are the steps to use the .TXT-format ‘Batch Files’ once they are in the game directory (shown for the file for getting Food, the file for getting Building Materials, and then the file for getting Huge Amounts Of Everything To ‘Just Build’ if you want...):

    1A. To use the file that gives you 1000 of all types of Food (so you don’t have to worry about Farming or Feeding your Settlers for a long time); type in

     bat allbasefood

     in the Command Console and hit Enter. That’s it!  

    1B. You can now close the Console and you’ll find you have 1000 of every type of Food in the game, on your person.

    1C. Go to a Workshop to Store the Food there (otherwise you will be ‘overburdened’ with all of that Food in your pockets) – you will find the Food items under the AID section in your Pip-Boy, as shown below:

    2A. To use the file that gives you 1000 of all types of Materials to build with (all of the Crafting Components, so you don’t have to worry about going out and looking for and collecting Junk items to Scrap for a long time and can ‘Just Build’, if you want to play that way for a while); type in

    bat allbasematerials

     in the Command Console and hit Enter. That’s it! 

    2B. You can now close the Console and you’ll find you have 1000 of every type of Building and Crafting Material in the game, on your person.

    2C. Go to a Workshop to Store the Materials in the Workshop Inventory (otherwise you will be ‘overburdened’ with all of those Crafting Components in your pockets) – you can just hit the STORE ALL JUNK button, to do it in one step.

    For the last one, which gives 9001 of every single type of Food AND Crafting Component in the game [maybe I should have named it “IJUSTWANTTOBUILD.txt”], use the steps below:

    3A. To use the file that gives you 9001 Of All Types Of Everything To ‘Just Build’ With (all of the Crafting Components in the game, so you don’t have to worry about going out and looking for and collecting Food OR Junk items to Scrap, for a long time and can ‘Just Build’); type in

     bat allyourbase9k

    in the Command Console and hit Enter. That’s it! 

    3B. You can now close the Console and you’ll find you have 9001 of every type of Building and Crafting Material in the game, on your person.

    3C. Go to a Workshop to Store the Junk Items (Materials) and the Food (from the AID section in the Pip-Boy), in the Workshop Inventory (otherwise you will be ‘overburdened’ with all of those Every Frelling Thing In The Game For Settlement Building in your pockets).  

    Here is where to Download the Text Files to place into the Fallout 4 directory/folder (the ‘Batch Files’ to use), from the GoogleDrive for The Blog:

    allbasefood.txt file
    allbasematerials.txt file
    allyourbase9k.txt file

    If you don’t like to normally Download things ‘from unknown places/people’ [aren’t we just ‘Friends That Haven’t Met Yet, though, my dear reader?], here is what the Google Drive link looks like when you click on it:

    Still, feel free to Scan the files with your installed Anti-Virus Program(s), or online through something like Virustotal.com (this is actually a good idea to do with anything Downloaded..).

    If you you rather create your own Text Files, to place into your Fallout 4 directory/folder, to run as ‘Batch Files’, to give yourself an amount of these items, instead of fully Downloading the Text Files offered above – then here are the steps to create your own files:

    Is There A Way To Build More, Past The Limit?

    Sadly, there is a limit to how much you can Build in a Settlement – indicated by the SIZE bar in the Upper-Right corner of the screen in Workshop Mode. While this limitation is there to stop us from building so much that it makes the game go down to 1fps in that area, the SIZE limit is pretty conservative [in my opinion] and I found out that there is an easy way to ‘Build More’ – getting past that Build Size Limitation….

    When you see the message, “Nothing More Can Be Built.”, you can just press your lips together and blow, making that weird trumpet sound, after reading the steps below. No Limitations for you! Just follow these steps and you can continue to Build in that Settlement:

    (Note that this is not a Cheat, it does not affect Achievements and it is doable on Console as well as PC)

    • Get some Weapons together on your Character (specifically Guns, as this specific technique does not appear to work with Melee or Thrown in my testing). Apparel and Junk does not work for this either.
    • Bring up the Pip-Boy and Drop the Guns on the ground
    • Close the Pip-Boy and enter Workshop Mode (by Activating the Workshop Bench or holding ‘V’ (on PC) to open Workshop Mode)
    • Look down at the Guns on the ground and STORE them in the Workshop Inventory (careful not to SCRAP them, that is not what we are doing here at the moment!)
    • You should now see your SIZE bar going in reverse and it will even change from Red to Yellow to Green. BOOM. More Room To Bloom. 

    That’s it! You can now build more in that Settlement. Enjoy! If you want to retrieve your Weapons, you can just go into the Workshop Inventory (“Transfer”) and get them back – which means you can repeat these steps over and over, as needed! (Don’t forget to Share your Screenshots on Steam or elsewhere – other people want to see what you can do – and it gives them new ideas, too)

    Although it is possible to get past the Build Limit by simply dropping ‘any item’ and Scrapping it [I recently learned this on the Steam Forum for Fallout 4], this is still not what I was trying to do, with the Steps above. My intention was to STORE the Guns, so that they can still be utilized later – selling them for Bottlecaps, or ‘Breaking Them Down’ and taking their Modifications off to use on other Weapons, or just using them as Weapons in the game on the Character (or given to Settlers to help them fight off Raids/Attackers) –  that is why the Steps above utilize my method. Storing the Guns allows you to continue to use them (as opposed to Scrapping them into Components to Build/Craft with).



    [……I am going to add to this post, as I remember things that I already have forgotten and can’t seem to bring back up at the moment to throw in here; but I still hope someone finds these concepts and Tips helpful, for either starting out in the game or improving your Settlements (there are more advanced concepts to come….. Have fun with Fallout 4!]

    Fallout 4: High Resolution Texture Pack (Free DLC) Is Now Available [Notification]

    For those that haven’t heard yet, as mentioned last week at their site here, Bethesda has released a High Resolution Texture Pack, that is now available for free, downloadable via Steam.

    The graphic ‘upgrade’ includes ‘native 1440p’ textures [which means the textures themselves are 2560×1440 pixels in size – but remember, textures usually aren’t displayed at Full Size, they are squished into say, the sides of a gun, or a sign or other things in the world – even if they cover a large wall in the game, they will usually not display ‘at full native size’ – and even if they do, they can be repeated (“tiled”) to fill in the space of objects needed, in the game world – basically, 1440p textures should make the game look great]. It also includes Enhanced Draw Distancing and God-Ray tweaks [those glow-y, streaks of light, showing up especially when a source of light is behind something, such as the sun behind trees or buildings].

    Now, up until this release, I personally was playing with SweetFX a lot in FO4, having fun increasing Sharpness and Shading, dealing with the Aliasing, taking Screenshots and ‘Realistic Photos’ and ‘Close-Ups’ (with Depth-Of-Field, etc) of some of the Characters in the game. These can be found here, at a slowly-growing Flickr page I started for The Blog. A couple examples of these, taken with ‘SweetFX in ReShade’ are just below – I look forward to what the entire game could possibly look like with the new High Resolution textures!

    Fallout 4 – Mrs. Nordhagen, Settler I – SweetFX in ReShade
    (GTAMblog7Photo SweetFX Preset, made available Soon™)
    Click to see Full Size
    Fallout 4 – Mrs. Nordhagen, Settler I – SweetFX in ReShade
    (GTAMblog7Photo SweetFX Preset, made available Soon™)
    Click to see Full Size

    ReShade by Crosire (reshade.me)
    SweetFX by CeeJay.dk (ceejay.dk)
    Game Material by Bethesda Game Studios (bgs.bethsoft.com)
    Captured by Troy from The Game Tips And More Blog

    Since I don’t actually have room for it on any of the drives I have Games on at the moment [which seems to always happen when something cool comes out, of course], I will be moving some things around and uninstalling other games I am not playing at the moment, to make room for this big fella…

    It is an optional/separate “DLC” download, weighing in at a hefty 58GB installation through Steam. Once I get it going, I will be working on a QualityTest for it, comparing the graphic look between the two versions and what they really look like in-game – as well as the Performance Hit the Texture Pack creates – look for that coming post Soon™ if you are waiting to see what they look like or if it is ‘worth the download’; but if you can’t wait and want to get started seeing it yourself, go get it via Steam for free now, here.

    This free download, by the way, is – in Bethesda’s own words, “…a love letter to our amazing PC fans that have supported us – not just with Fallout 4, but across multiple decades and games…”. 
    Right back at ya’, Beth! 
    “Thank You” ~ Sincerely, The Game Tips And More Blog

    Header and Footer Images captured by Bethesda, from their example screenshots of the High Resolution Texture Pack

    The Game Tips And More Blog’s Ludo Ludi (Game Play) #1-3

    I wanted to start a video series that was Random Gameplay Video Clips that I have collected over time. I started out calling it FLASHBACK, creating a logo for it and everything; but I wanted a way to archive/share them out a little bit faster/easier, rather than ‘Featuring’ them every time, so I came up with the concept of “Ludo Ludi”.

    It means “game” and “play” in Esperanto. The idea was to not label the gameplay clips or state what they are, in order to have other people enjoy the “surprise reminiscence” of the games. Viewers could try to guess what they are for fun or just enjoy them as part of a playlist where they didn’t know what was coming next. For the most part it would be easy to guess them of course; if you played the game, you’ll know what game it is and what class I played, etc.etc. But, I still thought it would be entertaining to have a bunch on a playlist of some sort, with no obvious names, having a transitory video (without logos/intros) of something loopable such as static – as though changing the channel on a television – in-between videos. With Youtube’s Playlist and Randomize features, this can now be done and one can sit and reminisce on games of yesteryear with my video clips showing snippets of gaming moments recorded from a wide variety of games! Everyone with ADD/ADHD can just click the Next button on the playlist to skip to the next one if the current one isn’t holding their interest! Everyone is a winner! With this in mind then, I now present one long paragraph and the first three installments of :

    The Game Tips And More Blog’s New Gameplay Video Series, “Ludo Ludi (Game Play)”





    Enjoy and See You In The Games!

    Fabulous Fiber!

    Everyone has heard that they need to eat fiber, but few people really know what it is and why it is so important.     Fiber is a form of carbohydrate along with sugars and starches.      Unlike sugars and starch fiber cannot be used for energy because it cannot be broken down into sugar.     Starch and sugars both end us as blood sugar aka glucose.
    Starches are simply multiple units of sugar hooked together, and we have enzymes that break them apart so we can use the sugar for fuel.   Fiber is also multiple units of sugar hooked together, but humans lack the enzymes necessary to break it down into sugars so it is not absorbed.    This is very important when thinking about carbohydrate containing foods because they are NOT all the same.
    For example, a glass of fruit juice is essentially a glass of sugar water with some beneficial plant chemicals and in many cases a nice dose of vitamin C.    It can dramatically boost blood sugar, and if you consume too much it can definitely drive weight gain.     While a large serving of brocolli is mostly fiber with little sugar and starch and is also chock full of beneficial plant chemicals, but with almost no effect on blood sugar!
    There are two main types of fiber – soluble and insoluble.    Ideally you want to eat both.   There is also a third type of fiber called “Digestive Resistant Starch” (see https://workoutanytime.blogspot.com/2017/10/digestion-resistant-starch-all-starch.html)
    Soluble fiber, found in foods such as cucumbers, blueberries, and beans, has a gel-like consistency and slows down your digestion.     This helps with satiety (feeling satisfied).    It also slows the break down and absorption of cholesterol and other nutrients like starches and sugar which can help lower cholesterol and control blood sugar.    Some foods with soluble fiber also help feed the good bacteria in your digestive tract.
    Insoluble fiberis found in foods like green, leafy veggies, green beans, and celery.    It does not dissolve to a gel and stays intact as it moves through your colon.   By adding bulk, it helps food move more quickly through your digestive tract reducing transit time.  Insoluble Fiber is sometimes referred to as “roughage”, and it along with soluble fiber can help with constipation.
    Benefits of High Fiber Intake
    Fiber intake is very important for keeping blood sugar levels under control, and studies have shown that people who take in at least 26 grams of fiber per day had a much lower risk of developing Type 2 Diabetes.
    There is also an inverse relationship between fiber intake and heart attack, with research showing that people eating a high fiber diet have a 40 percent lower risk of heart disease.    High fiber diets may also help lower blood pressure.
    Another interesting research finding about fiber is that for every 7 grams of fiber you consume each day your stroke risk is decreased 7 percent.      To put this into perspective this equates to about 2 servings of fruits and vegetables.
    Fiber, and psyllium in particular, can help move yeasts and fungus out of your digestive system which may help prevent them from triggering acne and rashes.
    Fiber can also provide relief from irritable bowel syndrome in many people.
    Fiber intake may also help reduce the risk of gallstones and kidney stones probably through its action in controlling blood sugar.
    Sources of Fiber
    Contrary to popular opinion grains are probably not your best source of fiber.    Unfortunately, non-organic grains are chock full of glyphosate which is pesticide banned in most other countries outside the US because they have no allegiance to Monsanto who produces it.    
    A high grain diet promotes insulin and leptin resistance thereby increasing your risk for Type 2 Diabetes, Heart Disease and Cancer. 
    Better choices of fiber includes Organic Whole Husk Psyllium.     If you use this supplement it is critical to get organic psyllium as non-organic psyllium is heavily sprayed with chemicals.     Other great sources include chia seeds, berries, root vegetables such as sweet potato, peas and beans, mushrooms, broccoli, cauliflower, Brussel sprouts and celery.
    How much fiber?
    Experts recommend that woman eat a minimum of 25 grams of fiber per day and men consume 38 grams per day.     However higher intakes may be more beneficial.     
    It is important to SLOWLY increase your fiber intake and keep your water intake high to prevent potential issues caused by eating fiber without sufficient fluid.
    Low-Fiber Diet
    There are circumstances where high fiber intake is contraindicated and timing for fiber intake relative to drugs and supplements is important.   People with chronic digestive issues may need to remove fiber for some period of time because fiber feeds the bacteria in your gut.    Although as a general rule this is highly beneficial there are circumstances where high fiber intake can feed the wrong microorganisms such as pathogenic bacteria.

    Fiber can also bind certain medications and minerals dramatically reducing their absorption so many drugs and mineral supplements should not be taken at the same time as fiber.

    Evaluating Borrower’s Other Income

    QUESTION
    Evaluating income is usually a challenge for our underwriters, when considering part-time employment, alimony, child support, separate maintenance, retirement benefits or public assistance. Are there regulatory guidelines that we should be following for such purposes?
    ANSWER
    Although it certainly must be considered an underwriting requirement, there are also guidelines set forth in the Equal Credit Opportunity Act (ECOA) for evaluating income from part-time employment, alimony, child support, or separate maintenance, retirement befits or public assistance.
    Specifically, a creditor may only consider such income on an individual basis – not on the basis of aggregate statistics. Furthermore, a creditor must assess the reliability or unreliability of the income by analyzing actual circumstances and not by analyzing statistical measures derived from a group. [12 CFR Supplement to Part 202 – Official Staff Interpretations § 202.6(b)(5)-1]
    For instance, in determining the likelihood of consistent payments of alimony, child support, or separate maintenance, a creditor may consider factors such as:
    1. Whether payments are received pursuant to a written agreement or court decree;
    2. The length of time that the payments have been received;
    3. Whether the payments are regularly received by the applicant;
    4. The availability of court or other procedures to compel payment; and
    5. The creditworthiness of the payor, including the credit history of the payor when it is available to the creditor. [12 CFR Supplement to Part 202 – Official Staff Interpretations § 202.6(b)(5)-2]
    Jonathan Foxx
    Managing Director
    Lenders Compliance Group

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    Surprisingly simple tips from 20 experts about how to lose weight and keep it off

    Surprisingly simple tips from 20 experts about how to lose weight and keep it off by Julia Belluz

    If anyone knows how difficult it is to lose weight and keep it off, it’s me. My struggle took off as soon as soon as I entered adulthood. At 18, in my last year of high school, I moved to Italy. In six months, in a town near the Adriatic sea, I managed to put on 25 pounds.

    The reason for my Italian waist expansion was clear: I ate ice cream, bread, andmozzarella di bufala like I’d never see it again. Before school, it was not uncommon to stop at a cafe and gossip over cappuccinos and bomboloni — custard-filed donuts. After school, gelato. Dinner usually featured plates of pasta, cheese, and bread. Who needed vegetables when you had fresh mozzarella?

    The stay in Italy was delicious. I made friends. I learned the language. I studied the streets, squares, and galleries of Rome and Florence. I also got fat. It took about three years to return to my pre-Italian sojourn size. And keeping the weight off since then has required daily thought and effort: avoiding sugary drinks and late meals, preparing food at home whenever I can, keeping running calorie counts in my head or iPhone app, and regularly weighing myself. When the number on the scale goes up, I try to figure out where I’m going wrong and re-focus. I don’t view these efforts with disdain; I accept that they’re a necessary part of staying healthy.I did more than 20 interviews with leading nutrition researchers. I distilled what they told me, for you.

    It is with this context that I give you what I hope is a helpful guide to thinking about weight loss. Again, I know how difficult it is to manage one’s weight, and how annoying it is to see articles about “10 tricks” that will help bust your belly fat or promises about magic diet-pills and potions. I know from personal experience that there are none, and I wanted to offer you an alternative, something that actually reflects clinical experience and what science tells us about keeping healthy.

    I conducted more than 20 interviews with leading diet and nutrition researchers, registered dietitians, physicians, and evidence-based thinkers on weight loss from across North America. Together, they’ve written or reviewed hundreds of studies and treated thousands of patients. I asked them pretty basic questions: based on the best-available evidence, what advice do you have for people who struggle with their weight? What do your patients who lose weight and keep it off have in common? Where do people go wrong? I distilled what they told me, for you.
    1) There really, truly is no one “best diet”

    The experts I spoke to all emphasized that science has now shown us, pretty much unequivocally, that all diets — low fat, low carb, Weight Watchers, Atkins, etc. — have the same modest results in the long run, no matter their macronutrient composition.

    Consider the findings of Dr. Mark Eisenberg, who looked at the research on the South Beach, Atkins, Weight Watchers, and Zone diets for his recent review. He and his co-authors found that no matter the diet, people tended to lose about five to seven pounds in a year, eventually regaining some of that weight later.

    This latest bit of research follows other large-scale studies that have come to the same conclusion. This randomized trial involved 300 women on either low-carb, high-carb, or low-fat diets. The researchers found that, while women on a low-carb diet (specifically Atkins) lost a little more, weight loss through this diet was “likely to be at least as large as for any other dietary pattern.” In other words, there was no “best diet.”

    Weight change on various diets over one year

    (JAMA)

    Instead of studying the effectiveness of one diet over another, the researchers I spoke to said they were moving toward trying to understand better how individuals — with their varied personalities, preferences, and genetic makeups — respond to different lifestyle changes. The future is in figuring out more tailored alternatives to the current one-size-fits-all approach, they said.

    Until we have that answer, the findings from the literature should be liberating: they mean that we’ve been sold this idea that if we just buy into one particular diet, we will walk the path to thinness. But science (and experience) have shown us that that’s not true. You can save your money, and tune out fad diets that will inevitably come in and out of fashion. There’s no need to wedge your habits and preferences into an unreasonable or unsustainable diet plan that time has shown will fail. Instead, the experts suggested cutting calories in a way that you like and can sustain, and focusing on eating more healthfully.

    As a guiding principle, Dr. Arya Sharma, director of the Canadian Obesity Network, simply tells patients, “The first thing you want to do is eat regularly. If you’re starving, you’re not going to make sensible choices.” That doesn’t mean snacking all the time, he added, but just making sure you don’t arrive at your next meal hungry. Then, he tells patients to eat more fruits and vegetables, and fewer “empty calorie foods” such sugary drinks and processed snacks.

    That’s similar to the approach Matt Fitzgerald, author of the book Diet Cults, takes. He told me he ranks foods on an evidence-based quality hierarchy, from more healthy to less healthy:
    Vegetables
    Fruits
    Nuts, seeds and healthy oils
    High-quality meat and seafood
    Whole grains
    Dairy
    Refined grains
    Low-quality meat and seafood
    Sweets
    Fried foods

    Eat more of the foods at the top, and fewer as you run down the list.

    If you need an even simpler guide, there’s the “half-plate rule”: make sure half of your lunch and dinner plates are composed of vegetables and fruits; the other half, protein and starch. These are reasonable approaches to eating more filling and fibrous foods that aren’t calorie dense — which is what everyone I spoke to recommended.
    2) People who lose weight are good at tracking — what they eat and how much they weigh

    Some of the best research on what works for weight loss comes from the National Weight Control Registry, a study that has parsed the traits, habits, and behaviors of adults who have lost at least 30 pounds and kept it off for a minimum of one year. They currently have more than 10,000 members enrolled in the study, and these folks respond to annual questionnaires about how they’ve managed to keep their weight down.

    The researchers behind the study found that people who have had success losing weight share a few things in common: they weigh themselves at least once a week. Theyexercise regularly at varying degrees of intensity with the most common exercise being walking. They restrict their calorie intake, stay away from high-fat foods, and watch their portion sizes. They also tend to eat breakfast. But there’s a ton of diversity as to what makes up their meals. (Read: again, there was no “best” diet or fad diet that did the trick.) And they count calories.”Start with a food diary. You need to know where you’re at to know what you should change.”

    That last point is one that obesity physician and Diet Fix author Dr. Yoni Freedhoffdwells on. “The most important thing to start with is a food diary,” he said. “They aren’t sexy or fun, but before you start a diet, you need to know where you’re at to know what you should change.”

    The food diary should be used before you begin changing your eating habits, to reflect on where you’re at, where you may be going wrong, and where you can cut back. Then as you go along in your weight-loss quest, he said, the food diary can help you stay focused. “Keeping a food diary in real time reminds you that you’re trying to make healthful choices and change.”
    3) People who lose weight identify their barriers and motivations

    The National Weight Control Registry is not a controlled experiment; it does not randomize various weight-loss interventions to groups of people and then see which ones lose weight. Instead, it takes people who are already successful and examines what they did to be so. One thing that this group has in common is that they’re clearly highly motivated: they continued weighing themselves, tracking their calories, and limiting their diets — long after they lost weight.

    A number of the experts I spoke to said the people they’ve seen experience a sustained weight loss identified their goals and motivations and hung on to them for the long period it took to slim down and keep the weight off.

    To tease this information out of patients, Dr. Matthew Gillman, director of the Obesity Prevention Program at Harvard Medical School, said he always starts by interrogating people about their weight-loss intentions. “I will ask someone what are their goals, and how they envision themselves getting there, and what types of things would allow them to make changes, and then how confident they are in making those changes.”

    Cornell professor Dr. Brian Wansink said that when people ask him about how to lose weight, he counters with a series of questions. “The most important thing you want to figure out is whether somebody really wants to lose weight,” he said. He explained that people might think they want to slim down, but when they actually reflect on the sacrifices and commitment required — realize they aren’t ready.

    Equally as important, said Dr. Sharma, is to identify barriers to weight loss. “The first thing you want to address is why you’re gaining weight in the first place. It could be genetic. It could be stress, having a chronic illness, a medication you’re on.” There is also a clear correlation between obesity and other social-determinants of health, such as income and education. Obviously, some of these barriers will be easier to overcome than others. But isolating and addressing them wherever possible, he said, is really important for making any sustained lifestyle change.
    4) Diets often fail because of unreasonable expectations

    The message I heard from doctors was remarkably consistent: people who go on diets often set themselves up for failure by expecting results too quickly, picking a plan that either doesn’t fit with their lifestyle or is impossible to maintain.

    Dr. Maria Collazo-Clavell, a Mayo Clinic obesity specialist, said people go wrong when they think about weight loss on a short time horizon: for a summer holiday, an upcoming wedding. “These short-term approaches do not work,” she said.

    More on weight loss

    The right way to count calories, according to weight-loss experts

    Everything you wanted to know about obesity and weight loss

    21 maps and charts that explain the obesity epidemic

    “The biggest pitfall is trying to lose too much weight too fast,” said Canada’s Dr. Sharma.

    Harvard’s Dr. Gillman took a commonsense approach: “People have gained weight over a period of years. They are not going to turn it around overnight. If you try to do that, you’re more likely to regain.”

    Dr. Freedhoff said he sees people “under-eat, over-exercise, or both at the beginning of weight loss. It’s seductive to see the scale go down.” But they inevitably fail at maintaining an impossible and unrealistic regimen. “Trying to be too perfect is a huge problem for people in diet world,” he added.

    “You don’t need to be a saint; you need to be a smart sinner,” said Dr. Lawrence Cheskin, director of the Johns Hopkins Weight Management Center.

    Katherine Zeratsky, a registered dietician at the Mayo Clinic, also said unreasonable expectations — and the self-berating that often ensues — just makes weight loss even more difficult. “When people try and fail, their confidence is so low, and they just lose the confidence to believe they can really sustain even a more reasonable change, or they don’t think the reasonable change is going to do much.”

    Again, these insights should be liberating: change a little at a time, and think long term. Patience, these doctors promised, will pay off.
    5) People who lose weight know how many calories they’re consuming — and burning

    Another weight loss pitfall people make has to do with the lies we tell ourselves about how much we’re eating and burning off.

    Studies have found that people very often underestimate how many calories they eat and overestimate how many they use up during exercise. This is easy to do even when you’re keeping a food diary.

    We play other tricks on ourselves, too: healthy foods sometimes have a “halo effect” and when added to a meal (i.e. cheeseburger with a side of salad) cause people to believethat the overall calorie content of the meal somehow, magically, decreases.

    “The halo effect”

    (Journal of Consumer Psychology)

    This study found people vastly misjudge the sugar content of fruit juices, believing they are healthy. Dr. Frank Sacks, who has conducted several pivotal studies on diet at the Harvard School of Public Health, said he’s seen people make these misjudgments when trying to lose weight time and again. He had a friend who complained about his recent weight gain, and when Dr. Sacks asked him about what he was eating, the friend admitted to drinking the equivalent of 1,000 calories worth of orange juice every day. “That was the biggest single source of calories in his diet,” said Sacks.

    To get a sense of what you’re truly eating, measure your food for a period, suggested Dr. Freedhoff. Use scales and measuring cups in your kitchen. At restaurants, use your handto help you estimate portion sizes. You won’t always need to do this. But you’ll quickly learn how much you’re actually consuming. And it’ll help you to make sure you’re not wasting your time with that food diary and delaying the results of your efforts.
    6) There are ways to hack your environment for health

    The weight loss experts all described to me how they trick themselves and engineer their environments so that maintaining a healthy weight is easier.

    As Dr. Sacks said, “In the home, I’ve gotten rid of stuff that I’m likely to overeat. I don’t have boxes of cookies on the dining room table that I can just eat. I don’t have that stuff around.”

    Echoing Dr. Sharma’s earlier advice, Dr. Freedhoff believes in hunger prevention: he often pre-eats before a meal — usually a small serving of protein, because it’s more satiating than carbohydrates — to avoid over-indulging later. He also tries to stay away from alcohol before starting a meal, since there’s good evidence that alcohol stimulates appetite and leads to overeating.

    Dr. Wansink, of Cornell, is the master of hacking your environment so that healthier choices are easier to make. In his latest book, Slim by Design, he outlines his findings from his behavioral research: he has found that people served from their stove or counter ate 19 percent less food compared to those serving themselves right off the table. He has found that food placement matters: you’re three times more likely to eat the first food you see than the fifth one. In another study, he found that people tend to eat about 60 extra calories per meal when they eat off larger plates, so he suggests replacing 12-inch plates with 10-inch ones.

    Now, some of these tips might sound ridiculous — who wants to throw away their plates? — but the underlying theme is sound: environmental cues, not hunger cues, often cause people to overeat.

    We might not have control over the temptations we’re exposed to outside the home (the cakes and muffins on display as we line up for our coffee in the morning; the giant portion sizes at our favorite lunch spot), but making subtle changes to our surroundings — keeping cookies out of sight, serving ourselves off the stove instead of the dinner table — can nudge us in a healthier direction.

    “It’s easier to become slim by design than slim by willpower,” Wansink said. “Design you change once; willpower you have to do every day for the rest your life.”
    7) Exercise is surprisingly unhelpful for weight loss

    This review of studies on exercise and weight found that people only lost a small fraction of the weight they expected to given how much they were burning off through their new exercise routines. Some overweight people even gain weight when they start exercising.

    This is mostly due to the fact that people develop “compensatory behaviors” when they exercise, thinking they can have those extra treats because of all the work they did, said Tim Caulfield, author of the Cure for Everything. “They go for a run, and then eat a high-calorie muffin, and completely neutralize that run. You’re not going to lose weight.”

    This isn’t to say that exercise isn’t hugely beneficial for health: it raises mood, protects against disease, boosts energy, and improves sleep quality, just to name a few well-documented benefits.”I don’t have boxes of cookies on the table that I can just eat. I don’t have that stuff around.”

    Physical activity is also extremely important for weight maintenance. In one study, which looked at 20-year weight gain in over 3,500 men and women, those who were physically active gained less weight over time and had smaller waist circumferences compared to inactive people.

    But exercise alone isn’t going to lead to a great slim down. When a bunch of studies on the question of weight loss and exercise were taken together, researchers found that,overall, exercise led to only modest weight loss. When compared with no treatment, exercise helped people lose a small amount of weight, and when people started to exercise and cut their calories, they lost more weight than with a diet alone. Again, the health benefits of exercise came through in this study: even when exercise was the only intervention for weight loss (so no diet) study participants saw a range of health benefits, reducing their blood pressure and triglycerides in their blood.

    The take-home message here: science has shown us that slimming down by exercising alone doesn’t work for most people. Physical activity is more important for weight maintenance than for weight loss. What matters most for weight loss is controlling calorie intake.
    8) Weight loss medications aren’t very useful. Neither are “metabolism boosting” supplements.

    Overall, the obesity doctors said they were unimpressed by the prescription weight-loss medications that are currently on the market, though some think they might have a role to play in some cases of obesity, particularly when used to complement other lifestyle changes.

    Dr. Collazo-Clavell, at the Mayo Clinic, reviewed the literature on diet drugs, and said, “There have been a couple of recent studies, where the people who tend to do best with prescription medical therapies for weight loss are the group initially focusing on lifestyle changes, and lose weight, and then go on to a medication to help.” She added: “I do believe these medications have a role but I’d strongly discourage saying they’re the quick and easy fix.”

    Other doctors were less hopeful. “I’m not using any of these in my practice because the results and/or side effects haven’t impressed me,” said Dr. Donald Hensrud, who co-chaired the American Heart Association’s obesity guidelines. “There’s just not a lot of benefit and too many risks.”

    Dr. Sharma said the medications might be helpful for people who are suffering with other health problems as a result of excess weight, and that interested patients should discuss the harms and benefits with their doctors.

    As for supplements that claim to “boost your metabolism” for weight loss, you can just ignore these outright. Nothing you eat can speed up your metabolism to the point of slimming down. What’s more, obese people don’t necessarily have slower metabolic rates than thin people, so that whole notion is bunk.

    “We’ve measured the resting metabolism in lots of skinny people and in lots of people with serious weight problems, and everything in between,” said Dr. Michael Jensen, an expert on metabolism at the Mayo Clinic. “Whether you’re above or below average, skinny or obese, as a rule you cannot say obese people have lower metabolism rates than lean people. That’s just not true.”

    “We do know obese people tend to be up and about about two to two-and-a-half hours a day less than lean people,” Dr. Jensen said. “My take is the amount of physical activity we do and the amount of calories we take in is far more important than what we do at rest.”

    Even though you can’t control the speed of your metabolism, you can control how many calories you eat and what you burn through physical activity. When people ask Dr. Jensen how to boost their metabolisms, he tells them “go for a walk.” That’s something supplements like green coffee beans or raspberry ketones just won’t do. And it’s free.
    9) Forget about “the last 10 pounds”

    People who lose weight but don’t quite make it to their goal often complain about “the last 10 pounds.” Surprisingly, the obesity doctors I spoke to said you should just forget about them if they are that hard to take off.

    “If the last 10 pounds are more difficult to lose than the rest, that suggests to me they will be regained,” warned Dr. Freedhoff. “If you need to try harder to lose that weight … the pounds will just come back.”

    Dr. Cheskin put it even more simply: “It’s not worth it for the last 10 pounds. You’ve gotten almost all of the health benefits and probably most of the social benefits of losing weight if you’ve got two-thirds of where you’d like to be.”

    He said even losing five percent of your body weight is great for your health. “People should be very pleased with getting partway there.”

    Source

    CAN A DIET-FOOD DIET DELIVER REAL RESULTS?

    CAN A DIET-FOOD DIET DELIVER REAL RESULTS?

    By 

    One writer filled up on a fortnight of diet-friendly meals to find out if they fulfilled their promise
    The science, as we all know, is basic thermodynamics. If you don’t burn the energy you ingest, it has to go somewhere: your belly, your moobs and, most insidiously, wrapped around your internal organs. But put fewer calories in, and instead your body burns the fuel you’ve stored. You lose weight, get healthier and rippling fat evaporates to reveal ripped abs. Cut the calories, lose the love handles – it’s simple maths. Right?

    The Italian aisle at Tesco. Nutritional boasts screamed at me. Low fat! Low calorie! Wholegrain! Fibre! It’s a crib sheet in healthy eating

    Which is why the food industry is obsessed with numbers. You know, the ones you see on the front of everything it produces. The traffic-light system, the wheel of health, assorted percentage symbols preceded by single-digits – the lower the figures, the more likely we are to put them in our shopping baskets. But is there really such a thing as a ‘healthy’ lasagne? Can you eat comfort food every day and still burn fat?
    Weight Watchers promises you can; nutritionists are sceptical. “The marketing of most foods as ‘healthy’ is misleading,” says Marion Nestle, a nutrition and public health expert at New York University, who draws parallels between big food and big tobacco. Like low-tar cigarettes, diet foods might be less harmful than the full-fat processed version. But they’re still bad news. “The key is this: weight is about calories, and where they come from doesn’t matter much,” she says. “Health, however, is about the quality of the calories and the healthiest foods are almost always unprocessed and natural.”
    It’s an argument that’s evidently not being heard on the street. In the UK alone, we buy more than £2bn worth of this diet food annually. Who hasn’t suffered at the hands of weak will after a long day, and succumbed to a low-fat ready meal instead of getting the steamer out? I want to find out how much weight, so to speak, the promises of the diet food industry actually hold. To find out, I’m going to put my every nutritional decision in the hands of the very industry that many experts see as being responsible for a snowballing obesity crisis. For a fortnight, nothing without a low-calorie, low-fat or otherwise health-honing promise on its packaging will pass my lips. Healthy Living, Count on Us, Be Good to Yourself – these will become my new foodie friends that, if the labelling is to be believed, will allow me to eat myself into model health. The proof will be in the reduced-sugar pudding.

    Low fat never seemed so sweet

    Day one. The Italian aisle at Tesco. Nutritional boasts are being screamed at me. Low fat! Low calorie! Wholegrain! Fibre! It’s a crib sheet in healthy eating. Tesco’s fully leaded beef lasagne, for example, packs 651 calories into every serving and has a trio of crimson numbers on the front of the pack. No go. But the Weight Watchers chicken equivalent claims only 328 calories, just a fifth of my daily energy allowance and a quarter of the other version’s fat. An impressive feat considering the recipe includes cream and three types of cheese. In the basket it goes.
    But it quickly becomes apparent that what’s promised on the packaging doesn’t necessarily align with what lies inside. When the microwave pings, I’m not sure whether to eat it or make soap from it. I seem to have accidentally bought wet Mighty White smothered in catarrh. And yet, for all its visual impact, it slinks across my tongue as though embarrassed to be there. Bar a flicker of saltiness, which dissipates as quickly as it arrives, there’s nothing. The flavour is like used bathwater full of gristle. It’s the epicurean equivalent of swapping a festival soundsystem for N-Dubz blasted out of a mobile phone.
    A few days in and already it’s clear I’m going to struggle keeping it up for a fortnight. And according to Dr Scott Harding, a lecturer in the diabetes and nutritional sciences division at King’s College London, that’s part of the problem. The biggest culprits when it comes to diets failing? Monotony and unpalatability. My approach features both. “Diets like this aren’t sustainable. It’s too much of a change,” says Harding when I complain about last night’s supper, an anaemic Weight Watchers chicken and lemon risotto (“Convenience never tasted so good”!), which has all the citrus kick of Toilet Duck. Looking through my food log, Harding also points out that although I’ve slashed my fat intake, sugar has rocketed – from 20g a day pre-diet to pushing 100g now.
    This is because of the simple equation at the heart of the food manufacturing industry. In his book Salt, Sugar, Fat: How the food giants hooked us, journalist Michael Moss he explains how that trio of ingredients are manipulated to produce the “bliss point”: an intensely satisfying crunch of chip or bite of burger that swiftly evaporates to leave you craving another hit. Their balance is also what makes your chow mein delicious and your carbonara so moreish. And if you remove one factor – say, fat – you have to either bump up the others (usually sugar) or produce something no one wants to eat.
    What’s more, fat isn’t just about flavour. “Foods that contain fat slow down the release of sugar,” Harding explains. My diet, on the other hand, in which fat has been swapped for simple carbohydrates, provides an energy injection that burns too fast – an immediate spike followed by a lethargic low. “You go into a metabolic period where you’re actually a little bit hypoglycaemic,” says Harding. This means that the insulin my body has released to deal with the excess sugar is too effective, dropping my blood sugar below normal levels.
    Cue headaches, mood swings and a distinct inability to focus on anything that isn’t food. In my other half’s words, I become a prick. Four days in, I already oscillate between irritating energy and sullenness. My sex drive evaporates. I spend longer at the office because I don’t want to have to go home and eat yet more depressing food. I’m eating “healthy” meals; I feel anything but.

    A calorie is not a calorie

    My first – and only – visit to the gym in the first week ends in me almost falling off the treadmill after 15 minutes, too exhausted to continue. I’m not alone. Research by pharmaceutical giant GlaxoSmithKline discovered that 30% of men focus solely on calorie intake when trying to lose weight, even though they knew exercise was a more effective solution. Take out energy and, well, you take out energy.
    As I reluctantly tuck into a Morrisons NuMe Cumberland Pie (less than 2% fat, and only 297 calories!) after my aborted workout, I contemplate why, even though we all know that losing weight is as simple as cutting calories, we’re all getting fatter. To find out I get in touch with Gary Taubes, author of The Diet Delusion. According to Taubes, modern dietary advice is failing because it’s trying to answer the wrong question.
    “The notion that obesity is caused by changes in energy balance – taking in more calories than we expend – is naive,” he says. Taubes believes that reducing nutrition to mathematics is, at best, misguided. As he puts it: “It’s like saying Bill Gates got wealthy because he took in more money than he spent.” A factually true analysis, although you’d fire your financial planner if that was the advice he gave you. But this is what we’re told: eat less, lose weight. “If someone’s getting fat, they have to be taking in more calories than they expend. The question is ‘why?’” And that’s a rather tougher ask.
    For years, our food has been sold to us broken down into individual elements. Not, of course, its ingredients (quite the opposite) but rather the macronutrients that constitute the frozen beef and potato hotpot in your basket, detailed in those traffic lights on the front and the handy grid on the back. But this oversimplification of the things we eat is doing us a disservice. To extend our economic allegory, it treats all the money going into your account as equal. Your paycheque looks the same as cash you won on a scratchcard or stole from a bank. But if you were to ask the Inland Revenue about that income, or the police, they might have a different idea about how it should be dealt with.
    In a straight macronutrient shootout, the red saturated-fat box on a sirloin steak means it’s less healthy than a reduced-fat lasagne and chocolate mousse combo. But from my postprandial sugar crashes, I’m not convinced my body agrees. Nor does Dr Aseem Malhotra. “A calorie is not a calorie,” he says. “It’s ridiculous that people think they’re all the same.” A consultant cardiologist and the science director of pressure group Action on Sugar, he’s long railed against the food industry’s low-fat health promises.
    “I explicitly tell my patients, friends and family to avoid anything marketed as low fat, heart healthy or cholesterol lowering,” he says. As he lists study after study proving that calorie-controlled diets not only don’t work, but pose severe health risks, his voice rises. “It horrifies me how the industry manipulates people into buying food to be healthy, but it has no proven health benefits.” This is not encouraging information for someone who has spent seven days transferring this “good for you” grub from microwave to mouth.
    But if these healthy lines still stacked in my fridge aren’t good for me, why does the supermarkets’ marketing so explicitly suggest otherwise? “The whole diet phenomenon has been music to the ears of the food industry. Because it’s meant higher sales,” says writer and campaigner Michael Moss. Brands such as Coca-Cola see low-calorie options as that holy grail of supermarket shelf domination – the line extension. “They have a minimum of ‘cannibalisation’ – a detrimental effect on the sales of their main line. To the contrary, they generate buzz and interest in the whole brand and expand sales by attracting people in.” And, as Moss points out, often it’s not the people most in need of low-cal options who pull them off the shelf. Rather, it’s the person who feels a diet drink excuses the pizza they also put in their basket.

    Calorie counting is killing us

    After my weekly weigh-in, the scales show up a kilogram of progress that the mirror does not. Meanwhile, I’m suffering a headache induced by the 55g of sugar in my Marks & Spencer’s Count on Us smoothie (1 of your 5-a-day! 0% fat!). I contact M&S to get an idea of why the range has jettisoned fat specifically. “It contains more calories per gram,” says head of nutrition Claire Hughes. “So it’s a good way to reduce the calorie count of your diet.” She’s keen to point out that the brand works to ensure sugar levels in its healthy products don’t exceed the amount in the main-line equivalent. Although, when I check the nutritional breakdown of the first week of M&S’ suggested Count on Us meal plan, I’m surprised to find it packs in as much as 120g of the sweet stuff a day.
    Since fat is twice as calorie dense as carbs, by ditching it, the all-important number in the kcal box drops. And since “weight = energy in – energy out”, that figure decides whether or not a diet food sells. But it turns out that we may have unfairly maligned fat as the nutritional bogeyman. Research published by The New England Journal of Medicine found that four daily tablespoons of olive oil, as part of a Mediterranean diet, slashed heart attack and stroke risk by 30%. In fact, the results were so marked that the study had to be stopped early because it was deemed unethical to continue putting the comparative group, placed on a low-fat diet, at risk.
    “That quantity of olive oil contains about 500 calories,” says Dr Aseem Malhotra. “This a food that has clear benefits: it will reduce your risk of heart disease, stroke, cancer and dementia. Compare that to a can of Coke. It contains just 139 calories, but we know which one is linked to type-2 diabetes.” This is where low-fat, calorie-counting diets collapse: 500 calories of sugary soft drink do not have the same impact on your body as 500 calories of olive oil. The numbers on the front of the pack are irrelevant, because what’s inside could kill you anyway.

    Crashing out of crash diets

    Even so, come the final weigh-in, it seems my miserable fortnight has worked. I’ve dropped nigh-on two kilos and shed almost 2% of my body fat. On many levels this is a sonorous endorsement: an easy-to-follow, fat-burning diet that hasn’t bankrupted me, adheres to the nutritional guidelines handed down by government and the World Health Organisation, and seems to eat away fat without compromising muscle. But despite this, the only nutritionist I can find to recommend my diet is one whose paycheques are signed by Marks & Spencer.
    For a final analysis of my Diet Diet, I run my results past Dr Eric Asher, medical director at London’s Third Space Medicine. He is unimpressed: “These things assist people who are cretins to become less cretinous.” By which he means that if you exist on nothing but fast food then diet food at least offers a slight improvement. “But it’s only a whisker better. I would bypass it entirely. It’s a diversion rather than a stepping stone.” His recommendation, as with everyone else I speak to, is neither sexy nor swift: cook, don’t eat processed foods and realise that losing weight and actually keeping it off takes time.
    Most importantly, ignore the labels. “Stop counting calories and focus on good nutrition,” says Malhotra. Your body’s very good at getting itself in energy balance and so long as you avoid processed foods designed to bypass its feelings of fullness, it will do its best to stop you from overeating. “When you’ve got labels on food, most of the time that means it’s processed,” he continues. “Can you find a label on an apple that tells you its nutritional content? No. But those are the foods you want to be eating. An industry has developed around labelling food and marketing it as being healthy when it is the complete opposite. We need to move away from that.”
    When I ditch the packaged swill, with my abs still stubbornly swaddled, I return to my former eating habits. Only now they have been amplified. Within the first few days I nip out for a second burrito lunch an hour after the first, a slip that would have seen off my entire daily calorie limit a week ago. On my first weekend off, Basiliano Pizza’s deliveryman visits four times, his stare growing increasingly concerned with each return. This is a problem I share with two thirds of dieters, according to a study from UCLA, which found that five years after a diet, you’ll be looking at a bigger number on the scales than you started with. As I was warned before I began my crash course in crash dieting, it was never going to be a sustainable dietary plan. That I’d return to my gluttonous vices was inevitable. And this yo-yoing, says Malhotra, is associated with heart attacks and strokes independently of weight. Bad news.
    I shouldn’t be surprised that health problems brought on by weak willpower can’t be fixed by relieving myself of the onus entirely. And it makes sense that the very food manufacturers responsible for the obesity epidemic in the first place wouldn’t be the people to entrust with my health, or yours. For all their posturing, the companies behind these products don’t care if you lose weight – they care that you buy their food. As former Weight Watchers finance director Richard Samber admitted in an interview in 2013, the 84% of people who fail and keep coming back are “where your business comes from”. To become a weightloss success, not a statistic, personal responsibility is the prescription. From now on, if it’s got a label, it doesn’t go in the basket. If it promises a quick fix, I’m steering clear. And if it offers all the flavour with none of the fat, I now know that’s a pledge no meal can possibly keep.
    By: Tom Banham; Photography: Joe Lawrenson
    Source

    The 2017 Extra Life 24-Hour Gaming Marathon, In Support of The Children’s Miracle Network Hospitals [Post Updated All Weekend]

    Wow, it’s that time again – time to try to play some games for a cause – in my case, I play as much as I can through the weekend for the Alberta Children’s Hospital Foundation (as I was born and raised in the province of Alberta, Canada).

    This year actually ‘sprung up’ on me, as I haven’t been feeling well these past few weeks… I have had a bit of a fever [38C/100F+]  the entire time and have been extra sore and slow (I say ‘extra’ as I myself have a condition, called Myalgic Encephalomyelitis – which is basically an infection of the brain and spine that causes Fibromyalgia and Chronic Fatigue symptoms (pain and tiredness, respectively) – a condition I have had for 12 years now [wow it’s been that long]). So, playing for this charity every year is special to me and something I have tried to do every since I heard of Extra Life back in 2015.

    Image Link to The Extra Life main website, where you can see all of the other wonderful people participating in this event, many of them streaming their marathon Live on Twitch and other streaming sites! (Link opens in a new window)

    Due to my own illness then, I cannot play 24 hours straight through, but I count my gaming hours Playing For The Kids™ over the entire weekend of the event (in this years’ case, Saturday November 4th and Sunday November 5th), hopefully tallying 24 hours in total.. (in the case that I am not ‘up to it’ for that long, I allow myself to count my wife’s gaming time, as she generously tries to play beside me and add hours, for a “Total Household Hours” amount). [I always hope that in the spirit of the event and the intention, that my dear readers and those at Extra Life find this acceptable]

    As has occurred in past years, I do not have the ability/energy to set up and maintain a constant Stream of some sort yet (through Twitch, YouTube and other streaming services); but what I do is I share some details and Screenshots (and Videos if I can) of what I am able to play, here at The Blog, in an ongoing and updated post – one that I will be adding to as the weekend progresses (including Sunday Night), right here!

    So, follow along with me as I Play For The Kids™ all weekend, updating this very post as I go – and if you wish to take part, you can Pledge/Donate directly to the Extra Life charity via the Logo/Image just below or through this link for 2017: https://www.extra-life.org/participant/247989 – and whether you pledge anything or not, feel free to just return to this posting for gameplay time Updates, Screenshots, some Video Clips from the weekend – and more!

    See You In The Game!

    Update, Saturday 12:30PM MST: Beginning The Marathon, with the initial post above and gathering snacks and drinks to start Playing For The Kids™!

    Update, Saturday 7:30 PM MST: As usual with this event, I always try to play some good’ol Minecraft Hardcore Mode (you only get one life!), to see how far I can get during the marathon.

    Usually, I don’t get too far and starting out this year was no exception. I spawned in a new Hardcore world – in a wintery biome which I found out later was “Cold Taiga” – which meant, although there were plenty of Trees for Wood to use, there were no seeds to find and plant right away for food, there were no large hills in sight (for easy access to Stone and Coal to cook any foods I might come across) except in the far distance – and as night fell, I died right away to a band of two skeletons and a zombie that came out from behind one of the many, many trees…. Wow what a harsh start!

    I began another Hardcore world, hoping to spawn in a relatively easier biome – and I did… I quickly collected Seeds from the Grass around me and began a Garden to grow Wheat RIGHT AWAY, heh. I had to cull some of the many Pigs I found around me in order to eat, planning on replenishing their numbers later on. I then carved out a little Mud Hut in the hillside nearby and settled in for the night…

    Updates on that World as I play more – but for now I have to stop and take another break. More to come!

    Total Gameplay Time: ~2.0 hrs

    Update, Sunday 10:30 AM MST: I played last night right up until I fell asleep, starting a “Just One Life™” character in Fallout 4 (where I stop playing and delete that character upon dying just once), and was popping into various games for short periods of time, like Marvel Heroes (which has Daily Login Rewards, with small ‘gifts’ every few days you enter the game – and a Free Hero available at the no doubt-difficult-to-get-to, Day 300) [Even if I do not have the energy to play for a while, I try to pop in to register a login, heh – to see how far I can go].

    I also popped into The Elder Scrolls: Legends, a Virtual Collectible Card Game based on The Elder Scrolls series [a good game for slow-paced-yet-still-kinda-flashy-and-enjoyable gameplay that you can play against the CPU/AI only, if you desire to]. I also ran a few Benchmarks and did a few quick driving tests in Grand Theft Auto V, trying out some settings I saw in YouTube videos online (to see if I get the same framerate with the same hardware) – but I felt a bit weird at the concept of playing GTA games for this Event [shouldn’t I be playing games kids would play, or at least Family-Friendly games? lol], so I didn’t stay in Los Santos very long.
    Today, I plan on playing as much as I can, continuing my Minecraft: Hardcore Mode world, and my Fallout 4 “Just One Life™” character, along with some Elder Scrolls Online gameplay, hoping to get up to 24 hours in Total. I’ll also post more Screenshots next Update. Here I go!
    Total Gameplay Time: ~ 5.0 hrs


    Update, Monday 9:30 AM MST: Well I played as much as I could… 
    In Minecraft, I continued my Hardcore Mode world (actually Marathon 2017 World 2.0, as I died without even leaving the first Biome in the first one (above)), making a nice Garden along the shore of a River nearby…
    When night fell upon the world, since I was out on a ‘walkabout’, looking around the Biome, I quickly dug into the nearest hill, making myself a small mudhut house to Craft and Cook in… I should have maybe stayed in it all night, but I thought I would get started on collecting more Food, by killing a few Spiders and using their silk to make String, crafting a Fishing Pole.. And what happened? Two Skeletons came out from behind a tree and as I ran back toward my little ‘second mud hut’, they cornered me and filled me full of arrows, as I weakly flailed my Rock Sword back and forth… I hope my ‘Deeds Will Be Remembered’ [hehe Diablo2]
    To make myself feel better, I popped in an out of a few games for the next few hours… I tried out Need for Speed: Most Wanted, which seemed like an open-world racing game, with good graphics.
    Playing that game reminded me of a ‘test’ I wanted to do (I love running Benchmarks and Tests, heh) with Grand Theft Auto Five (GTAV), where I saw a video of someone running it on High Settings, to test out the differences between how it performed on two different CPUs (Processors, referring to the ‘main engines’ of a computer). So I started up GTAV and ran the Benchmark (to see if I got similar results) and drove around the city a bit.
    While the game looked good, I felt a little weird playing such a ‘mature’ game during a Marathon for children’s charities [lol shouldn’t I be playing ‘family friendly games’? or does it matter?], so I just took a few Screenshots (of course), and then left it for now, for something else.

    The Beta for Paladins, a MOBA-slash-FPS game by the makers of Tribes:Ascend and Smite, was going on, so I popped into that game, going through the Training and playing for a while afterward.


    Total Gameplay Time: ~ 10.0 hrs

    Alas, just like before, I couldn’t quite make the 24 Hours on my own… My own illness [where I am sore a lot and get tired easily] keeps me from playing for very long at one time. However, as I stated earlier, what I like to do, is include the game playing time that My Better Half does alongside me, as part of a “Household Total”… If I include her generous contribution, the new total becomes:

    Total Household Time: ~23.0 hrs


    Haha – even with her inclusion, I did not ‘quite’ make the 24 Hours in total… But, as stated above, I hope that in the spirit of the Marathon and its’ intention – and mine – I hope that what did accrue would be acceptable… In fact; I do not think that ‘total game time’ is the main goal of this Marathon… This time is perhaps to literally ‘take time’, to think about those that are much more unfortunate than us, and in the case of this Charity, much younger than most of us… During this Day or Weekend, whichever it is, I think, we remember those out there, those that are in need. In this spirit/state-of-mind; I thank you Dear Reader, for following along in this small adventure. Whether you donated at all or not, I hope that you played a little bit of some game, took a little bit of time, to think about those that are in much more pain and need than most of us are. And I thank you for following me on this small journey. Take care, my unmet friend – and perhaps See You In The Game.

    Men’s Body Click Diet part 2

    What I’m giving you here is a chance to climb the ship’s mast with me so that from its top we can see far over the horizon of medicine. The view from the masthead is based not so much on my daily activities as a practicing physician but on my mission to search the seascape of scientific research for courses that can help prevent my patients from developing prostate trouble. What I see from the top of the mast is a body of evidence that is solid enough to support these simple changes in behavior, especially considering that there’s zero risk in consuming flaxseed and soy protein.

    The best evidence is based on studies done in a couple of places in the world, where prostate troubles are rare. Solid epidemiological studies that show a lower incidence of prostate cancer in men consuming foods popular among Finns and Chinese — rye bread for Finns and soy for Chinese.2 And he has carried out elaborate chemical analyses and experiments to show which substances in these foods provide the protection.

    For years before his research was done, it was assumed that the Finns’ genetic history accounted for their lower incidence of prostate cancer. Most modern Finns come from a small number of people who migrated to that part of the world many years ago, so they are a rather distinct linguistic, racial and genetic group. It turns out, however, that it’s not their genes but their diet that protects them against certain cancers. And the dietary factor that is most significant is a sourdough rye bread that is eaten by people consuming a traditional Finnish diet. This whole-grain, heavy- duty bread is made out of ground whole rye seeds without anything removed. The leavening is provided by lactobacillus (acidophilus) instead of yeast, which is used to leaven almost all bread consumed in other parts of the world. What’s key is that the rye fiber contains lignans that modulate hormone chemistry and reduce the risk of reproductive cancers.

    Diet Start

    Eastern Europeans have traditionally used flaxseeds as a source of food and medicine. Flaxseed oil, which makes up about one-third of the weight of the seeds, has extremely healthy properties that also provide particular benefits for the prostate gland. But here we’re talking about the fiber in the flaxseed. The best way to use the seeds is to grind them in a coffee mill. You can then consume the fine, fluffy powder as part of a shake or add it to a variety of other foods. Your aim is to eat a heaping tablespoon per day.

    Besides rye and flaxseed, there are other foods that contain lignans. Some of the best sources include legumes (especially lentils, kidney, fava and navy beans), seeds (like sunflower seeds), seaweed, cereal brans and whole grains.

    There is also a solid body of evidence supporting the role of soy protein in reducing the risk of prostate cancer. For example, research has shown that isoflavones, substances contained in soybeans, modify testosterone metabolism, decreasing the risk for both benign prostatic hypertrophy and prostate cancer.3 Incorporating soy protein in your diet doesn’t require you to change what you eat, although it’s fine to eat more tofu, miso and other soy products if you enjoy them. The simplest, quickest way to consume soy protein is by stirring soy protein isolate, a relatively tasteless substance, into some of the food you are already eating.

    Foods like soybeans, flaxseed and rye contain information derived from phytonutrients, which keep animals in synchrony with the rhythm of the seasons and which have profound effects on our own reproductive systems.

    Prostate Inflammation or Nonspecific Prostatitis

    Your prostate gland usually doesn’t speak to you until it’s in some advanced state of trouble. When it does, it has only two voices. One is expressed through pain or difficulty with urination and the other is just plain pain, which is almost invariably felt in the midline of your body. The spectrum of difficulties includes inflammation, enlargement and cancer. While there are more or less pure representations of each one, the lines between them are often blurred. All three, but particularly enlargement and cancer, are addressed by the preventive measures included in the Body Clock Diet.

    Let’s start with inflammation, which is the medical term for some combination of redness, pain, swelling and heat that almost always accompanies infection but may also represent your body’s reaction to noninfectious irritants or allergens. The flame of prostate inflammation is experienced as burning with urination. This is as much a result of inflammation of the tube through which the urine passes out of the penis (the urethra) as it is due to inflammation of the prostate, per se, which lies astride this tube, just beneath the bladder. Germs that infect the urethra, such as the gonorrhea germ, may ascend it and get into the prostate gland. There, the alkaline environment and blood supply, which are conducive to bacterial growth, make it much harder to treat the infection with antibiotics than, say, a sore throat, a boil or an uncomplicated pneumonia. Because the germs that infect the prostate are difficult to extract from apatient for a culture it has become a common practice for doctors to treat symptoms of prostate inflammation with antibiotics without knowing what germ, if any, might be there.

    The diagnosis in this situation is ‘nonspecific’ prostatitis, which is a well- accepted medical term. But when you stop to think about it, it’s peculiar. According to medical principles, when there is an infection, the perpetrator is almost always a particular germ. The prostate, like all internal tissues, is not likely to be infected by more than one germ at a time. The implication is that if there’s an infection, it’s quite specific. How then do we come up with the diagnosis ‘nonspecific’ prostatitis? It’s a result of several factors; efforts to recover a germ are to no avail, the prostate acts as if there’s an inflammation — with swelling, pain, difficulty urinating and sometimes cloudy or pussy urine — and antibiotics are at least temporarily soothing. But after antibiotic treatment, this problem recurs more often than other infections.

    Workout Anytime in North Fulton Newspapers

    Workout Anytime in North Fulton Newspapers in an article titled, “New Workout Anytime coming to Milton.” The article begins with information about the new Workout Anytime opening in Milton and the owners. The article then goes into details about what you can expect at aWorkout Anytime, with a quote from Randy Trotter. General Manager Chris Maier is quoted about why he believes in the Workout Anytime model and Lynn Jackson is quoted about why they’re happy to open in the area. The article closes out with info on how to join and about the expansion plans for Workout Anytime.  Click here for the entire article or begin below.

    New Workout Anytime coming to Milton
    By: Caitlin Wagenseil
    MILTON, Ga. — When two members of a gym found out their beloved workout place was going to close down, they decided to take action. 

    Paul and Lynn Jackson, previous members, bought the Workout Anytime in Cumming. Now, they are gearing up to open their second location in Milton with Randy and Heather Clevenger.


    (Read More)

    Weight-Loss Motivation: 9 Reasons to Reach Your Weight-Loss Goals

    Weight-Loss Motivation: 9 Reasons to Reach Your Weight-Loss Goals

    By Carey Rossi
    SHUTTERSTOCK

    You’ll Be Less Likely to Get Inflammatory Conditions

    Your weight-loss motivation: Fat—especially belly fat—is filled with cells that release pro-inflammatory substances into your body, which means your immune system is too busy to fight off other types of inflammation. This increases your risk of anything with an -itis (arthritis, dermatitis, colitis): “If you’re genetically predisposed to these conditions, obesity puts you at a higher risk,” says Pamela Peeke, MD, author of Body for Life for Women. Lose weight and you’ll see many of the aches, pains, rashes, and other discomforts subside.

    You’ll Reduce Your Risk of Cancer

    Your weight-loss motivation: Being obese increases your risk of at least seven types of cancer: bowel, breast, gall bladder, kidney, pancreatic, throat, and uterine. In fact, your risk of developing one of these cancers is approximately 40 percent higher than if you maintained a healthy weight, according to Cancer Research UK. The reason? That same chronic inflammation we mentioned before.

    Your Heart Will Be Stronger

    Your weight-loss motivation: Excess fat around your heart or lining your blood vessels makes blood flow difficult and increases your risk of a heart attack. “Every 5 point increase in BMI increases mortality from cardiovascular events and diseases 30 percent,” says Peeke. But as you lose weight, blood flow becomes easier, lowering your risk of heart disease

    You’ll Reduce Your Risk of Diabetes

    Your weight-loss motivation: “If you eat an unhealthy diet, and you’re lucky, you just keep making insulin as you need it, and you keep getting heavier and heavier,” says Roxanne Sukol, MD, a specialist in Preventive Medicine for Cleveland Clinic Wellness Institute. “But when you can’t quite make enough insulin to catch all that sugar, then your sugars stay a little too high, a little too long, floating around in your blood steam waiting for more insulin.” Eventually, your body can’t make enough insulin, causingdiabetes. “But start eating a healthier diet (unprocessed foods high in fiber) and you’ll reduce your insulin load and risk of diabetes,” says Sukol. “And when you do, your pants will fit better, too.”

    You’ll Sleep Better

    Your weight-loss motivation: Weight loss lessened the severity of obstructive sleep apnea (a sleep disorder characterized by the stopping and starting of breathing) in a study published in Sleep. “Once you drop enough weight, you’ll notice changes in the ability to breathe easier,” says Peeke. (Belly fat pushes your diaphragm up, decreasing lung volume.)

    You’ll Boost Fertility

    Your weight-loss motivation: Wanna be a mom? Women with BMIs between 35 and 40 have a 23 to 43 percent decreased chance of getting pregnant compared to women whose BMI is 29, according to Peeke. Not to mention, being overweight during pregnancy increases your risk of gestational diabetes and preeclampsia—and your child’s risk of heart disease later in life, according to research presented at the American Heart Association 2014 Scientific Sessions in Chicago. “Don’t consider getting pregnant until you’re at a healthy weight,” says Peeke.

    You May Live Longer

    Your weight-loss motivation: “A grand majority of researchers found that being 80 pounds overweight can shorten your life expectancy by 10-plus years,” says Peeke. “And 14-plus years if you’re 100 pounds overweight.”

    You’ll Have a Better Quality of Life

    Your weight-loss motivation: A healthy weight doesn’t just increase the amount of years you’re on this earth—it makes you better able to enjoy them. “Forty to fifty pounds of excess weight can rob you of two decades of healthy life,” says Peeke. That means two decades of doctor’s appointments, medical treatments, living with pain, and being out of breath—instead of, say, running around outside with your kids.

    One Last Thing…

    Just like you can’t spot-train, you can’t determine the specific health benefit yourweight loss will produce. Everything in the body is interconnected, so losing weight isn’t just going to help your heart, just your brain, or just your immune system, says Peeke. Your whole body is going to reap the rewards. Convinced? Check out these 10 Strategies to Lose Fat and Keep It Off.
    Source

    Eat Carbs, Lose Weight: It’s All About Timing

    Eat Carbs, Lose Weight: It’s All About Timingby Lizzie Fuhr


    Image Source: POPSUGAR Photography / Glen Giffen


    Despite what popular diets say, carbs are not the enemy. But if you’re on a weight-loss mission, a diet that’s heavy in calorie-dense carbs is not going to support these goals. Luckily, many experts agree: you can have your carbs — and eat them, too! — just make sure it’s for breakfast.

    Biggest Loser trainer Bob Harper tells his clients on the ranch to “front load their carbohydrates.” Many people ask Bob if they should be cutting carbs entirely, but he completely disagrees, since “your body needs carbs for fuel.” When you eat carbs earlier in the day, however, “you’ll know you’ll have time to burn them off” with exercise.
    Celebrity trainer Gunnar Peterson also recommends that his clients skip carbs later in the day — especially if they’re getting ready for an important event! Foods like rice, grains, pastas, oatmeal, and potatoes make your body retain water, “which blurs, to a certain degree, definition and muscle separation,” he says.
    Manhattan-based nutritionist and registered dietitian Shira Lenchewski explains the science backs up these celebrity trainer claims. Our bodies’ circadian rhythm, or “internal time-keeping system,” plays a huge role in “metabolic and hormonal changes over 24-hour cycles.” Carbohydrate metabolism fluctuates around the circadian cycle, meaning that “[carbs] are burned more efficiently in the morning than at night.” For clients trying to lose weight, she recommends that the largest meal (higher in carbohydrates) is breakfast; the rest of your meals should be “trending smaller as the day goes on.”
    Not sure what constitutes a healthy carb-laden breakfast? Keep reading for some of our favorite recipes.

    Apple-Quinoa Bake: 44.3 grams

    Image Source: POPSUGAR Photography / Jenny Sugar

    Whip up this gluten-free quinoa bake featuring soft, cinnamon-spiced apples; plump raisins; and crunchy almonds. Bake a batch ahead of time, so you can enjoy this healthy breakfast all week long.

    Superfood Pancakes: 58.6 grams

    Image Source: POPSUGAR Photography / Jenny Sugar

    Inject some greens into your favorite breakfast! These spinach, banana, and blueberrysuperfood pancakes might have an earthy hue, but don’t fret — they do not taste too “green.” Even better, they’re full of fiber, calcium, iron, vitamin A, vitamin K, and folate.

    Harley Pasternak’s Breakfast Smoothie: 71.9 grams

    Image Source: POPSUGAR Photography / Michele Foley

    It’s not just about the bread — smoothies can be a healthy source of carbs from all that fresh fruit. Celebrity trainer Harley Pasternak recommends this apple smoothie made with just a few ingredients to many of his clients. This recipe packs major nutrients and vitamins to get your day off to a good start.


    Source


    How Much Exercise Does It Take To Burn Off These 15 Foods?

    How Much Exercise Does It Take To Burn Off These 15 Foods?

    18 oz Chocolate MilkshakeIt would take 65 minutes on the treadmill running at 6 mph to burn off the 780 calorie shake. As delicious as it is, is it worth running for an hour?ONE M&MJust to burn off a single M&M you’d need to walk about the length of a football field. It may not seem like much, since an M&M is only about 3 calories, but nobody in history has ever eaten just one M&M.Small Buttered PopcornGoing to the movies may be a time to splurge on treats, but just a small bag of buttered popcorn will call for over two hours on the elliptical. Just imagine the exercise costs of adding drinks and candy.Grande Caffe MochaNot just 87 crunches, but 87 MINUTES of crunches. You may have to consider that the next time you’re craving Starbucks.Slice of Pepperoni PizzaOh, the dreaded gym class exercise used to torture poor students. Just one slice of pepperoni pizza will call for nearly 300 of the awful burpees we all hate.1 Cup GranolaAlthough granola may be healthier in terms of nutrients, it does have a high calorie content. It would take an hour and a half of vigorous boxing to burn off the nearly 600 calories.Glazed DonutLike the crunches, it’s not simply 53 lunges but 53 minutes of lunges to burn off a single donut. Your quads will be burning but your taste buds will be happy.12 oz Can of CokeMany of us will indulge in a can or two of soda a day, but those calories can come back to bite us. Just one can of Coke will require a brisk jog for 17 minutes to burn off its 140 calories.12 oz MargaritaOn the topic of drinks, a margarita is even worse calorie-wise than soft drinks. The whopping 540 calories in a 12 oz margarita would require a full hour of basketball to burn off.Chocolate CupcakeCupcakes look so small and innocent, but they can pack a calorie punch. You’ll need to play beach volleyball for nearly a half an hour to burn off a single cupcake’s 240 calories.2 Small PancakesOn lazy Sunday afternoons it’s so tempting to lie in bed with a stack of pancakes for brunch, but it’s dangerously easy to overeat them. Just 2 six inch pancakes with 2 tablespoons of maple syrup will have you vigorously swimming for close to an hour.5 oz Glass of WineIt’s nice sometimes to come home from a long day of work and relax with a glass of wine, but those extra calories come at a cost. To burn off the 125 calories in a 5 oz glass of red wine you’ll need to jump rope for over 10 minutes straight.Medium French FriesAlthough french fries are well-known for being unhealthy, most people probably don’t think of them as being an-hour-on-the-stairmaster level of unhealthy.CinnabonCinnabon cinnamon rolls are heaven to the taste buds, and it’s easy to forget about the 730 calories while you’re indulging. But nearly an hour and a half spent cycling will definitely remind you.Cobb SaladProbably the most upsetting item on this list, the cobb salad has one of the highest calorie contents (more than the cinnamon roll and almost as much as a chocolate shake), despite looking so healthy. If you add two tablespoons of ranch dressing to your salad, you’ll need to do aerobics for two hours to burn off its 760 calories.Source

    The Nordic Hamstring Curl: Best Hamstring Exercise You are Not Doing!

    There are many different hamstring exercises including variations of leg curls (seated, prone, and standing) along with several different hip hinge exercises that target the hamstrings (RDL, Single Leg RDL, etc).     These are all great exercises, but none of them can touch the Nordic Hamstring Curl for building eccentric strength and preventing hamstring injury in sprints and sport!
    This is a tough exercise so warming up the hamstrings is essential.  Using other hamstring exercises first such as bodyweight hip hinges and light leg curls on a machine prior to this exercise do the trick nicely.   It is also a good idea to do some static stretches for anterior hips and hip flexors to shut them off which helps to allow for maximum hamstring activation.
    To perform the Nordic Hamstring Curl you need to find a place to hook your heels under when you are in a double leg tall kneeling position so you will also need padding under your knees.     If you have a workout partner you can have them kneel behind you and hold onto both your legs right above the ankles keeping their arm straight so they can use their bodyweight to apply load as you let your body fall forward like this:   http://willlevy.com/wp-content/uploads/2014/08/Nordic-Curl.jpg.     You can also find something to hook your ankles under like the horizontal bar from a weight machine or barbell like this:   https://i.ytimg.com/vi/f_GdZKdwovA/maxresdefault.jpg or  this:   https://s-media-cache-ak0.pinimg.com/originals/29/04/34/290434956cdd220cc8d6e0b18948cf3c.jpgor this:  https://www.t-nation.com/img/photos/2013/13-775-04/Nordic-Start.jpg
    Keeping your hips flat (straight line from knees through hips and shoulders) – you lower your body down slowly until you can no longer hold your weight then catch yourself in push-up position and push back up:  https://simplifaster.com/articles/wp-content/uploads/sites/5/2017/03/GHR.jpg.       You can also use a band during the exercise which provides progressively more assistance as you go lower towards floor to allow you to potentially perform the full range of the motion and come back up with the assistance of the band.    Then over time you gradually decrease the assistance of the band by user smaller and lighter bands.      This provides a good video of how you can do this by attaching a band overhead and behind you:  https://www.youtube.com/watch?v=LQm9rdzZlRk
    There are also numerous machines designed for this exercise including:
    http://www.roguefitness.com/floor-glute?prod_id=15905&gclid=Cj0KEQjwnazLBRDxrdGMx-Km4oQBEiQAQJ1q68P3rah0ZwofpsxOA-xSYl5_v9mtTSxSmuG5zIW1KUYaAvPW8P8HAQ
    http://www.speedbottraining.com/glute-ham-machine/
    http://www.gluteforce.com/
    Here is a 6 week progression:
    Week                   Sessions/Week                  Sets                       Reps                     Rest
    1                                           1                            2                            5                            2 min.
    2                                           2                            3                            5                            2 min.
    3                                           2                            3                            6                            2 min.
    4                                           2                            3                            7                            2 min.
    5                                           3                            3                            8                            2 min.
    6                                           2                            3                            9                            2 min.

    “Can You Guess Where The Screenshot Below Is From?”, The Game Tips And More Blog’s Game Screenshot Identification Contest, Re-Happens Again Today! [Updated 2018-03-02 with Answer Image]

    It’s the 15th of the month – and it is time for something that I re-re-started up, just last Month – The Next Installment of The Game Tips And More Blog’s ‘New-ish-sorta-but-not-really’ Contest:

    “Can You Guess Where The Screenshot Below Is From?”

    (A Game Screenshot Identification Contest)

    Having its’ Fifth Edition now, today – February 15th, 2018!

    All you have to do to win this contest, is contact me in any way you can (eg. Comment on this article
    below, Twitter profile tweet, email me or Comment/PrivateMessage TheBlog’s Steam Account by the end of the month, with these two items within your message:

    1. Your guess for the game the image is from.
    2. Information on how to contact you back (to receive Steam game gifts, etc) if you win.
    That’s it!
    **[Just a quick note to be careful not to include any information you do not wish to share ‘publicly’ when posting in the Comments area below or at Steam or sending a Twitter profile Tweet, as these messages are seen by ‘everyone’]


    The first correct answer submitted by a Skillful Identifier/Gamer will receive this month’s contest prize – which is: a gifted game from the Steam online store!

    [Note: Although I have been collecting Games on Steam over the past few Years, during Steam Sales,
    due to how Steam has changed Gifting games through Steam recently, you will have to temporarily become a Friend
    of TheBlog’s Steam Account (to receive the game – after receiving your Gifted Game, you may Unfriend of course)]
    Winners will also be announced in bold, large lettered-text, here on this posting and will thereby be immortalized on The Intertubes in perpetuity, proving to all other comers that you were “The Ultimate Game Screenshot Guesser Thingy Person” [aka. Gamer]!

    Previous Editions of this Contest [to ‘see how it works’] can be found at TheBlog, here:

    Can You Guess Where The Screenshot Below Is From – Contest #1
    Can You Guess Where The Screenshot Below Is From – Contest #2
    Can You Guess Where The Screenshot Below Is From – Contest #3
    Can You Guess Where The Screenshot Below Is From – Contest #4

    Are you ready? Here then, is the Screenshot image for this month, below:

    [As you can see, the image is a portion of a full screen capture; but don’t worry – the image used for the contest will never be ‘too’ obscure or small (for example, it will never be ‘just the end of a wooden log’ or anything like that)]

    After a week has gone by, if there is no correct guess as to what game the Screenshot is from, I will return here and put up a ‘Hint’ image – a larger portion of the Screenshot – to assist in Game Recognition-ing-ism…

    Update!

    A week has gone by and there have been no correct guesses received yet… So, here is a HINT image; (an enlarged area portion of the already-slightly-larger-than-normal CONTEST Screenshot for this month’s Contest)! Ready?

    Here is the HINT image (with enlarged portion revealed), below:

    [Click the Image to see it at a slightly-larger Full Size – and as you can see, the image is still a portion of the full screen capture; but don’t worry – the image used for the contest will never be ‘too’ obscure or small (for example, it will never be ‘just the end of a wooden log’ or anything like that)]

    At the end of the Month, if noone has guessed correctly by then, I will return here and reveal the full Mystery Screenshot and the Game it was from – Good Luck, Gamers!

    Update!
    It has been two weeks since the Contest began and there have been no correct submissions! Aww….

    To end The Mystery, here is the answer for February’s edition of
    ‘Can You Guess Where The Screenshot Below Is From’ (2018-02):


    The Answer for this month’s Contest was: Just Cause 2!
    [Captured in 2014, this Screenshot I took was back when I was playing games at 1600×900 – which is a ‘sweet spot’ I personally recommend [by my own testing] for Mid-Range GPUs (VideoCards). This was JC2 being played with a GTS 250, the ‘Black Knight Edition’ from ASUS which I paired at the time with an AMD X2 245, iirc**. Wow, I have been planning this identification game a long time – never getting around to it for a while of course – haha]
    Click to see Full Size
    Come back next 15th-of-the-month friends, when you can have another chance to be a Digital Screenshot Sleuth in the Sixth Edition of ‘Can You Guess Where The Screenshot Below Is From’ – and a chance to win the Prize that will be carried over to next time: a gifted game from the Steam online store!

    See You In The Games!

    [**Note: I am not affiliated in any way or degree with NVIDIA or AMD, and I have not and will not receive any compensation of any kind, for mentioning them here. I am merely an enthusiastic user of both companies’ products. I have utilized both and will continue to use both in the future ((on a personal note, I find I usually am ‘stairstepping’ with their GPUs, purchasing from one manufacturer, then the next ‘upgrade’ purchasing from the other, heh. I always Suggest to people who ask; to get whichever has Features you like – and only what you can afford at the time – it will be outdated in 3 years or so anyway; Enjoy what you have and be thankful because there are always people who have less!))]

    (The Game Tips And More Blog Contest Game #2018-02)

    What Does it Really Mean When Food is Labeled as ‘Organic’?

    What Does it Really Mean When Food is Labeled as ‘Organic’?
    BY KATIE MACDONALD 
    ILLUSTRATIONS BY VALERIO PELLEGRINI

    We often blindly trust food that’s been USDA-certified organic, but what’s actually involved in earning that seal?

    Cross-eyed in the produce section? It’s not your fault. USDA standards for organic labeling differ when comparing apples to, er, chicken—which can create consumer confusion, says Peter Laufer, Ph.D., the author of Organic: A Journalist’s Quest to Discover the Truth Behind Food Labeling.
    (Food and beverage makers often employ buzzwords to cash in on nutrition trends, but they’re not always telling you the whole story. Find out how to recognize When Nutrition Labels Lie.)
    This chart shows the standards that must be met within an industry to earn the seal. Understand the differences and start seeing clearly.
    organic infographic
    Source

    2013 Honda CB 1100 Motorcycle Review

    It’s easy to label the new 2013 Honda CB1100 motorcycle as “retro,” but to younger riders, which also can mean “for old guys,” that must be a bit off-putting. So let’s put that image aside for now and look at the CB1100 for what it actually is: a great street bike in its own right that doesn’t need to lean on past glories to be appealing.

    Physically, the 2013 Honda CB1100 is quite a large motorcycle, so it looks and feels substantial to sit on – like you’ve got some real value for money. The bars are a little high rise for my taste, so I’d put slightly flatter (read: sportier) bars on. Otherwise, the rubber covered footpegs are nicely positioned and the overall riding position is upright, but slightly leaned forward – just right in other words. The clocks are large and easy to read, and everything works as every Honda always does.

    The CB1100 is noticeably unencumbered by acres of plastic wrapped around it, so the powerful-looking 1140cc air- and oil-cooled DOHC motor is fully on display. The engine itself also looks substantial, and as the centerpiece it gives the bike a very appealing, muscular look. 

Feel is as beautifully smooth as you would expect from a Honda inline four, and although it don’t put out superbike numbers on the dyno, the 2013 CB1100 feels sporty and with a strong mid-range – exactly what’s needed on the street.

    The motor pulls well from low-down, and it never feels buzzy. If you thrash it to the redline, then it produces very acceptable thrust; it feels like it is punching way above its weight limit. When an insider hinted to me that the CB1100’s horsepower is in the 80s, I was very surprised, as the feel of the bike isn’t lacking at all. The 5-speed gearbox is smooth and seamless; the lever throw isn’t particularly short, but clutchless upshifts are an easy no-brainer.

    Suspension for the Honda CB1100 is handled by standard forks at the front and twin shocks at the rear, with spring preload being the only available adjustment. The ride is supple and quite sporting, but the suspension is also very compliant and handles the real-world surface with aplomb. Handling is well balanced, neutral on turn-in, and stable; even fast sweepers couldn’t upset the chassis, it felt that planted.

    Brakes are twin discs up front and, although they’re not the latest radial set-up, they handle stopping adequately. As an owner of a 2013 Honda CB1100, I’d probably experiment with different pad grades to get a little more bite for fast riding.

    I’ve refrained from using the word “nice” in this brief ride review, but I can hold off no longer. The CB1100 is a very nice bike; it does everything it should and looks great while doing it. Younger guys looking to trade up to a big, muscular bike, and who don’t want an uncompromising supersport machine, should look hard at the CB1100.

    The $9999 price tag is very appealing, and passengers will dig the accommodations – for the rider, this bike will do it all and in style. Yes, it’s retro and hearkens back to the old days when one bike did everything – and that’s no bad thing – but I’m excited to see Honda bring a good-looking, strong performer, at a reasonable price to the US. 

The 2013 Honda CB1100 is a great alternative to the racetrack refugee machines that don’t fit a lot of people’s needs and new owners will not be disappointed.

    

2013 Honda CB1100 Specs:

    • Model: CB1100
    • Engine Type: 1140cc air- and oil-cooled inline four-cylinder
    • Bore and Stroke: 73.5mm x 67.2mm
    • Compression ratio: 9.5:1
    • Valve Train: DOHC; four valves per cylinder
    • Induction: PGM-FI with automatic enrichment circuit, 32mm throttle bodies
    • Ignition: Digital transistorized with electronic advance
    • Transmission: Five-speed
    • Final Drive: #530 O-ring-sealed chain
    • Suspension Front: 41mm fork with spring preload adjustability; 4.7 inches travel
    • Suspension Rear: Dual shocks with spring preload adjustability; 3.5 inches travel
    • Brakes Front: Dual four-piston calipers with full-floating 296mm discs
    • Brakes Rear: Single-caliper 256mm disc
    • Brakes: Optional Honda ABS
    • Tire Front: 110/80-18
    • Tire Rear: 140/70-18
    • Wheelbase: 58.7 inches
    • Rake (Caster angle): 27.0°
    • Trail: 114mm (4.5 inches)
    • Seat Height: 31.3 inches
    • Fuel Capacity: 3.9 gallons, including 0.9-gallon reserve
    • Estimated Fuel Economy**: TBD
    • Color: Candy Red
    • Curb Weight*: 540 pounds

    __________________
    Source: The Ultimate Motorcycling (Coldwells, 11/12)

    Proven Ways to Avoid Holiday Weight Gain

    As we head into the holidays most Americans will gain between 8 and 12lbs between Halloween and New Year’s Day.  However, there are ways to avoid this weight gain!
    Here are some key tips:
    Eat before you drink and celebrate and before holiday parties.     Going into a holiday party on empty and hungry is a sure-fire way to overeat.    Alcohol intake boosts appetite to begin with and if you start out without anything in the tank it just gets worse!    This does not mean overeating – eat a sensible meal about 2 hours before you go to the party.
    Try to choose higher protein foods first because protein helps with satiety (feeling satisfied and not hungry).
    Fill up on Fiber Rich Foods – which also help with satiety and help create a feeling of fullness when consumed with water.  Focus on the raw veggies and yes you can dip them in some dip that has some fat because together fiber and fat can really assist in managing hunger along with protein.
    Eat some fat – that’s right eat some fat!   Fats also are key for satiety.   That being said a little goes a long way!
    Bring your own food to a party.   Rather than having only high calorie, high sugar and high fat foods bring something you enjoy that is also healthy along with you!
    Eat slowly and chew your food thoroughly – seems simple and it is.    It is also VERY effective for limiting food intake!
    Use smaller plates, bowls and glasses – all of which help to slow down food and beverage intake and make you more conscious of how much you are consuming!
    Try to Minimize Sugar and Starch Intake – both sugar and starch wind up as glucose (blood sugar) and high intake drives insulin which results in rebound hunger.      High sugar and starch intake increases hunger – particularly when drinking alcohol because alcohol acts like a super sugar and also drives insulin response.
    Pause before getting seconds – as with slower eating and deliberately chewing food this can give your body time to realize it is no longer really hungry.
    If you are doing the entertaining have extra containers you are ready to give away so guests can leave with some of the extra food!

    Try not to eat in front of the T.V. which distracts you from how you feel and results in mindless eating!
    Consider planning a cheat meal but have a plan for how much you are going to eat!   One meal can knock you off course but most of the holiday weight gain comes from completely giving up on healthy eating for many meals.   Planning one cheat meal every week and planning on eating a set amount of the foods you may be craving can work for many people rather than mindlessly eating.      If you plan your meal including your portions of alcohol, sweets, fat and sugar you can limit the damage and still have a great time!
    Drink Water.   Often quoted and still true – water is the best beverage and avoiding sugar laden drinks in favor of still or sparkling water can make a big difference in minimizing holiday weight gain.
    Workout!   Working out improves mental outlook and burns some calories while reducing stress levels!    When we are stressed we overeat!   Just 10 minutes a day can make a big difference!

    Get Your Sleep.   Lack of sleep is terrible for your health and particularly bad for driving appetite and overeating.   Lack of sleep causes hunger and excessive eating because the normal feedback mechanisms that tell you that you are full do not work properly when you are tired.   Basically, a tired brain tells you to eat to feel better and it is VERY hard to resist these urges when tired!

    Foam Rolling aka Self Myo-Fascial Release

    Using a tubular foam roller to literally roll over tight areas of muscles and tendons is known as “Myo-Fascial Release”.    While it seems counter-intuitive applying steady pressure to muscles and tendons with an emphasis on trigger points (areas of tightness and soreness) has been proven to be a highly effective method for improving mobility.    
    Since you are in complete control of the amount of pressure applied and how long it is applied you can customize the experience based on your level of sensitivity.   Key areas to focus on include the hamstrings, calves, gluteal muscles, latissimus dorsi muscle, and even low back and hip flexors if done with caution.
    You can use a tubular foam roller, and they are made in varying levels of firmness from soft to very firm.   In addition, there are variations that include a textured surface of varying levels from small to large finger like projections.  You can also use balls such as a lacrosse ball, baseball, or tennis ball in a similar fashion.     NOTE:  the smaller and firmer the object the more pressure it will tend to apply so proceed cautiously.
    The technique is to position the foam roller on the floor (on a firm but not hard surface is best).  Then position the muscle/s you are targeting on top of the foam roller.     For example, for the calf sit on the floor with your target leg extended so that it is on top of the foam roller with the lowest portion of the calf on top of the roller.    
    Use your hands to lift your butt slightly off the floor to allow you to apply pressure down onto the foam roller.    Then literally roll forward slowly over the foam roller paying attention to any trigger points where you notice sensitivity or tightness.   
    When you find a sensitive area slowly roll back and forth on the spot until you feel it release.   With a little experimentation you will learn how much pressure and speed work best for your physiology. 
    Self Myo-Fascial Release/Foam Rolling is a great way to start a workout and does a great job of safely improving mobility before a workout and is also great to do between workouts.
    Contraindications to Foam Rolling
    Pregnancy – during pregnancy ligaments become lax and pressure anywhere on or near the abdomen is to be avoided at all costs so best to skip foam rolling when pregnant.
    Osteoporosis – soft bones and additional pressure are not a good combination so best to avoid foam rolling without a physician’s permission if you have moderate to severe osteoporosis.
    Intervertebral Disc Issues – anyone with disc problems in their spine should be cautious with foam rolling because pressure in the wrong areas can create problems so again get guidance from a medical professional if you have an disc issues in your spine.
    Inability to support bodyweight on arms or legs – foam rolling cannot be done safely if a person lacks the strength to support their bodyweight on their arms and/or legs.
    For a pictorial guide of various foam rolling exercises to target specific body parts click here:   https://www.pinterest.com/explore/foam-rolling/  

    Game Recording with MPEG-4: using H.264/AVC in Programs such as Dxtory, Bandicam and MSI’s Afterburner (Text-Only, Long Version)


    This article is a Text-Only version, showing how to use a few programs (one of them completely free) to utilize this efficient codec in game recording, using steps and settings that I personally found optimized performance and showing which ones slowed things down when recording. 
    For a video example of how to set the x264/AVC codec recordings to be editable in
    Sony’s Vegas or Adobe’s Premiere video editing applications, see my post about it here:
    http://gametipsandmore.blogspot.ca/2013/06/and-more-how-to-record-with.html

    The MPEG-4 video codec has been around for over a decade now. I remember recording TV shows to watch later on, on a system with an ATI All-In-Wonder videocard (back when videocards had only 8MB of VRAM!) and the joy of the changes I was seeing, going from compressing the shows in MPEG-2 format to MPEG-4 using either Quicktime or DivX (or it’s open-source competitor, XviD). Smaller file sizes and still decent quality? Awesome. Those were MPEG-4 Part 2 or ASP (Advanced Simple Profile) iterations of MPEG-4. Today, we are up to MPEG-4 Part 10 or AVC (Advanced Video Coding) and great times are to be had by all who record their video game adventures, as modern hardware and capturing apps allow not only for h.264/AVC to be used for video compression and archiving – it can also be used for small filesize ‘live’ game recordings and great retainment of detail, if desired.

    Dxtory, Bandicam and MSI Afterburner all provide the ability to utilize the various codecs installed on your system to record with (others do as well, I am merely choosing these more popular game recording apps as examples). To record with MPEG-4/h.264/AVC, it is simply a matter of installing that codec on your computer [if it isn’t already], then choosing it inside of whichever game recording app you prefer. The codec’s interface (GUI, Graphical User Interface) will allow you to change whatever settings you wish – but these settings will be quite different from what you may be used to, if you have done any h.264/AVC video compression in the past. Why?

    Because we are going to be balancing the settings – not just for retaining quality at a small file size (as you would like to when archiving a movie to keep on your computer) – but now also for recording speed. For instance, if we try to set things for high compression and attempt to keep detail at the same time (as we would for archiving a movie), it simply takes too long to process and compress the changes between frames ‘on-the-fly’ and save them into a file, when attempting to record game output. This would result in the game ‘lagging’ and dropping frames to try and keep up, as it falls behind dealing with analyzing and compressing and then writing the data, resulting in a video with ‘choppy’ playback as well. So, when recording our gameplay ‘live’, we must now consider the various settings and their affect on how fast we can put through the processing of frames and writing it to a file at the same time.

    I will be addressing most of the settings in the h.264/AVC codec, but not all of them. I will be concerned mainly with the ones that will slow down processing, so that things do not take too long and fall behind and cause ‘lag’, both in the game and the resulting video file itself. This differs from compressing for archiving our own movies, because instead of being only concerned with Quality (setting everything on ‘high’ and letting it take as long as it needs), we must now balance Speed of the compression as well, being now more concerned with each of these settings and how they can possibly slow things down when recording the ‘live’ game rendering. As is the nature of live recording, we want it to easily and quickly process the frames and save them to a file. I will explain how to do all of this.

    Recording with H.264/AVC

    “x.264” is a free/open-source utilization of the h.264/AVC codec (the XiWave GNU GPL MPEG-4 Codec). It is normally a command-line driven executable [when you run it, you type things in, to get it to do things], so what we want for game recording with these programs, is a version with an ‘interface’ so that we can just tell our apps what to do with the mouse and buttons/sliders and it translates it into commands for the codec. All we would have to do is choose a few settings and checkboxes (what most people are used to – a nice, easy, graphical user interface).


    Doing a search for ‘x264+windows’, there are a few places you can get the installer/setup program for x264 and Windows, here are the main ones:

    This is the “Official” Open-Source Video For Windows version of the x264 codec (Red Logo) at the time of this writing:
    http://sourceforge.net/projects/x264vfw/

    This official codec is what is covered in the “Easymode” sections of this article


    This is an “Unofficial” x264 Video For Windows Codec (Black Logo), at the time of this post, that allows for far more settings to be edited via checkboxes and pulldown menubars, but is more difficult to use (these two links are both the same thing):
    http://www.digital-digest.com/software/x264_VFW_Codec.html
    http://komisar.gin.by/index.html

    This unofficial codec is what is covered in the “Hardmode” sections of this article


    Basically, you can see that what we want is a “Video For Windows” version, which (thanks to all those great people that have worked on it over time!) has a nice, easy-to-use interface for picking the settings you want to use, without typing in a long line of commands every time. After installing the codec/interface into Windows, it’s just a matter of opening whatever game recording program you prefer and selecting it to use it.

    Here’s how to select it for usage in these three game recording programs:

    Recording with x264 and Bandicam

    • Once the codec is installed, run Bandicam and go to the Video tab and click on the Settings button
    • In here, under the Video category, next to Codec, click on the pull-down menu bar (with a little triangle at the end) and choose External Codec, which allows you to use other codecs installed in your system
    • Then, click on the three ellipsis (““) button and it will let you “Select external video codec”
    • Select the “x264vfw” H.264/MPEG-4 AVC codec from the list and click on the Configure button
    • This is the x264vfw configuration interface and in here are all the settings we will talk about next…

    Recording with x264 and Dxtory

    • Once everything is installed (Dxtory requires dotNET 4.0, a download link is on their main Download page), run Dxtory and click on the Movie settings button (which shows a little handy-cam with it’s lcd screen hanging out the side)
    • Under the Video Codec category, next to the word Codec, click the pull-down menu bar (with a little triangle at the end) and choose “x264vfw” H.264/MPEG-4 AVC Codec from the list and click on the little pen icon/button to the right, which opens the Configuration dialog box of the codec
    • This is the x264vfw configuration interface and in here are all the settings we will talk about next…

    Recording with x264 and MSI Afterburner

    • Once the codec is installed, run MSI Afterburner and click on the Settings button at the bottom 
    • In here, go to the Video Capture tab and under the Video Capture Properties category, click on the pull-down menu bar (with a little triangle at the end) and choose “VFW compression”, which allows you to use the other codecs installed in your system
    • Then, click on the three ellipsis (““) button and under Compressor, click on the pull-down menu bar (with the little black triangle at the end) and choose “x264vfw” H.264/AVC codec from the list and then click on the Configure button to the right
    • This is the x264vfw configuration interface and in here are all the settings we will talk about next…
    » Note:  To record with x264/h264/AVC and have it easily-importable and recognized properly in NLE’s (Non-Linear video Editing applications, such as Sony’s Vegas and Adobe’s Premiere lines of products [for example]) without having glitches or corruption or other problems, one setting for MPEG-4 codecs must be changed from the Default Setting right from the start. I created a video example of how to change this setting in Bandicam, Dxtory and MSI’s Afterburner and the post with that video can be found here at this blog:
    http://gametipsandmore.blogspot.ca/2013/06/and-more-how-to-record-with.html
    To understand some of the concepts and settings utilized by this codec (and helpful information to know for game recording and video compression in general), a quick word on Bitrate:

    [This section is highlighted in green headings for navigation, to assist you whether you are re-reading this article or you feel you know a lot about bitrate in video editing and wish to skip it]

    Bitrate (in Layman’s Terms)  /start

    When talking about game recording, bitrate is an expression of the amount of data we are using to create the recorded file [literally, how many bits of information we are using]. It is usually expressed as how much information per second we are telling the codec to use, to represent the frames that are getting pushed through, and save them to our output video file.
    The main thing to remember is that More Bitrate = Bigger Filesize

    For example, if we record using a 1MB per second (1MB/s) setting, then after 2 minutes of recording (120s), our recorded file size will be 120MB. At that bitrate, if we recorded for one hour straight (3600 seconds), our recorded file size will be 3600MB (3.6GB).
    If we record using a larger amount, let’s say 2MB per second (2MB/s), then after 2 minutes of recording (120s), our recorded file size will be 240MB. At that bitrate, if we recorded for one hour straight (3600 seconds), our recorded file size will be 7200MB (7.2GB).
    It’s that simple. The more bitrate we use, the bigger the recorded file will be. 

    For those used to video compression and editing, or even general users of multimedia, you may be more familiar with data rates in the realm of:

    MP3 (MPEG-3 audio) song bitrates such as: 128kbps, 192kbps, 320kbps
    PSP (PlayStation Portable) video bitrates such as: 768kbps, 1500kbps
    DVD (MPEG-2) bitrates such as: 8000kbps, 9800kbps
    Blu-Ray/HD bitrates such as: 16000kbps, 25000kbps, 50000kbps

    All of these are usually expressed as Megabits/Kilobits/bits over time (in seconds), hence the “ps” at the end.
    eg. 16 Mbps = 16,000 kbps = 16,000,000 bps (bits per second)

    ~bits (lower-case ‘b’) and Bytes (upper-case ‘B’) are different~

    There are 8 bits (lower-case ‘b’) in 1 Byte (upper-case ‘B’)
    8 bits in 1 Byte
    8000 bits = 8 kilobits (‘kilo’, which is 1000 Bytes) = 1 KiloByte
    8000 kilobits = 8 megabits (‘mega’, which is 1000 KiloBytes) = 1 MegaByte 

    For example, if you were rendering out a movie to upload to YouTube and you chose an output bitrate of “8000 kbps” in your editing/compression application, that is 8 Mbps (bits, lower-case ‘b’), which means 8 Megabits per second. Converting that into Bytes (upper-case ‘B’), means that video will be running at 1 MBps, which is 1 MegaByte per second (upper-case ‘b’). 

    At that bitrate (1MB/s), it is the same bitrate as our example above [just under where it says “More Bitrate = Bigger Filesize”] and it will take up roughly 60MB of space on your hard drive every minute of recording. Thus is the interaction between Bitrate and File Size and how to convert between the two. The higher the bitrate setting used, the bigger the output file size will be (the recording). 

    There is one other formula to remember: More Bitrate = Better Quality. This formula applies to almost everything digital: video (DVD/BluRay), audio (MP3/MP4), pictures (PNG/JPG), any multimedia that is digital. If you allow/use more bitrate, the picture/music/video is represented better [or to be more precise, closer to the original input] because there are literally more bits used to create the picture/sound/etc.

    Quick example – think of a square that is divided up into 9 sections. Now pretend it is trying to ‘represent’ a painting, any painting you can think of. With only 9 blocks of data available (each one can only be a certain color), then it would look like nothing but some colored blocks and barely look like the painting at all. Now, imagine a square divided up into 80 sections. Pretend it is trying to represent the same painting. Even though it will be ‘blocky’ still, if each section can be only one color, it will still look ‘more like the original’ than the 9-sectioned block, right? 

    That’s the interaction of bitrate and quality.

    Which means, for digital compression, it is essentially a ‘balancing act’ between Quality and File Size, with Bitrate being the tool to measure with. Do you want a high-quality output? Then turn up the bitrate and you’ll end up with a large file size. Do you want a small file size? Then lower the bitrate and you’ll get lower quality as well. That’s the essence of bitrate, in a nutshell.

    Bitrate (in Layman’s Terms)  /end



    The x264 Interface and Configuration in “Easymode”
    (The Official interface with red x264 logo)

    With the official version of the interface for using the x264 codec (“x264vfw”), there is only one screen, with pulldown bars to adjust most settings.
    The Basic Section

    To start with, under the Basic category, there is a Preset setting. This is a very handy setting, which makes many of the more obscure/hidden choices within this codec (there are dozens, behind the scenes) easy to configure. By clicking on the question mark near the bottom right corner (“?”), you can see the intimate details of the different Profiles and Presets that can be selected in these pull-down menu bars within this first “Basic” section of the interface.

    For game recording, we are more concerned with speed. We don’t want the codec to break out it’s magnifying glass and scrutinize each frame coming through in strict detail, because that would cause it to slow down, which will cause it to ‘lag’ behind, not only in the game, but in the recorded file itself as well (“choppy-ness”). 
    So, the first thing to do, when using this codec for ‘live’ game recording, is to change the Preset setting from it’s original default of Medium to “Ultrafast“. This is the fastest option for this setting.
    The other options, such as Superfast, can also be used, but be aware that the more you go down the selections available, the more options are being ‘turned on’ behind-the-scenes with this codec, and while some of them do help apparent quality of the video, they are geared more towards a slow, steady, long-term compression session (like when you might archive a video/movie) with high-quality settings and slow, scrutinizing analysis of the frames. While not a bad thing, for game recording, we don’t want that. We want it to save what we are seeing on the screen fast, to a file. We want speed. Feel free to take a look and learn about the various options the other Presets turn on [many of them are covered in this article further down], but for optimal speed, Ultrafast is the setting to use.
    The next pull-down set of options to choose from is Tuning. These are also a set of pre-selected options that, depending on which one you choose here, will enable or disable certain functions in the codec. These choices are helpful is easily fine-tuning the codec to compress a movie/video/clip of each certain type, as it enables options in the background that will help with efficient, detail-oriented compression of that certain type of material. 
    For game recording, again we are more concerned with speed. These options, while helpful in a slow, ‘leave-it-overnight’ compression session of clips or movies of ours we want to save; for live game recording we want to leave it at it’s default setting of “None“, so that the codec keeps it’s magnifying glass put away and doesn’t spend any extra time analyzing the frames coming through.
    There are two checkboxes below these first two pull-down menus and they are titled “Fast Decode” and “Zero Latency“:
    Fast Decode turns off a few options [behind the scenes] that help by reducing the processing ‘load’ of the video stream, such as CABAC and Deblocking [these are explained in more detail further within this article]. These are options that help keep some quality (especially at lower bitrates), but as the name proclaims [“Fast”], for optimal speed of recording we want this option “Checked“, to enable it (which will turn off these extra options for now).
    Zero Latency also turns off a few options behind the scenes, ones that increase compression time, such as B-frames [explained later in this post] and how far to ‘look ahead’ at frames coming in, for analysis. Since we want speed for recording our game footage and less analysis [remember, more analysis slows things down], we want this option “Checked” to turn off the extra options that are ‘behind-the-scenes’ with this setting.

    The rest of the settings in this Basic section of the interface need not be adjusted for game recording, but a good Wikipedia page, talking about the various Profiles and Levels and their capabilities can be found here:
    http://en.wikipedia.org/wiki/H.264/MPEG-4_AVC

    The Rate Control Section

    All of the below paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

    The main thing in here (and really the only thing to adjust for game recording in this tab) is the longest bar right in the middle, the main datarate control and compression decision to make, is all in that one bar. I cannot even make a suggestion on what to use [ok, I can actually], since it will partially depend on what type of game you are recording, your hardware, what kind of compression you are looking for and many other factors. I will attempt to simplify it however and give a suggestion at the end. (More importantly for game recording, there is one choice that is slightly faster than all the others).

    To begin, since we are going to be using x264 for game recording, we cannot use the Leeloo Dallas Multipass Options. Multiple passes (usually 2 or 3) when compressing/archiving video can greatly increase quality, but that means 2-3 times the analysis, double-checking and then further compression by the codec. Literally processing every frame twice (for 2-passes for example). That’s great when we want to keep a movie in a small, ‘as-good/high-as-we-can-get’ quality, forever. When recording games however, we want [one guess] speed. We can only accept “Single pass” as our option, because we just want the codec to see what frames are coming in, take a quick glance, and compress them into our output video file. One pass.
    Starting with ABR (Average BitRate), the “bitrate-based” setting, this setting allows you to punch in the average bitrate you want to record at and it attempts to stick with it (it will go lower, but try to never go higher than what you set here). This setting basically tells the codec, “Keep within this bitrate, I don’t care if the quality goes down”, because as the bitrate ceiling is reached, it will quickly degrade in quality, as more/high movement occurs on the screen/frame. It is good for keeping within a certain file size, if that is your desire, but it also causes a bit of ‘lag’ and is not seemingly optimized for ‘live’ capturing.
    CQP (Constant Quantizer Parameter) is a setting where you are basically telling the codec, “Keep this level of Quality”, and it will do it’s best to keep that level of quality for all frames/scenes. However, it will spend more time (and bitrate) on fast-motion/high-action scenes. This is good if you want to keep a movie visible clearly when a lot of things are going on, but it will also result in the higher usage of bitrate, which means larger file sizes. This may sound like a good thing for game recording (and for quality, it is), but the time spent analyzing the faster-motion scenes means that it is actually slowing down (in terms of the codec breaking out it’s magnifying glass and scrutinizing the frames that are passing by), which results in ‘lag’, both in the game and in the recorded video file itself (“choppiness” on playback).
    Lossless should attempt to lose no quality, processing only very little and passing all of that nice detail directly to the recorded video output. While sounding good in theory, in practice the utilization of ‘lossless’ in x264 must be geared towards slow, analyzed video compression and not ‘as fast as we can get to avoid lag’ “live” game recording, because the result of this setting [at this time] is actually a lossy, compressed (it does not seem to go far beyond 100,000kbps), low bitrate (compared to ‘true loss-less compression’ which is much higher) capture. It does look decent, but it is also very demanding on the system and causes a large framerate drop for the level of detail that should be coming out of it [and doesn’t]. This codec does not seem to be optimized for lossless recording at this time and I do not suggest using the Lossless setting here.
    CRF (Constant Rate Factor) is sort of a combination of ABR and CQP. At any given rate factor, a certain bitrate is maintained, and when the motion on the screen goes very high and the bitrate gets too high to represent what is occurring in the frame (or hits the ‘ceiling’ bitrate that it is restricted to, which can be set), then the quality begins to suffer, as the codec ramps quality down and compresses the fast-moving (“not as easy for the human eye to see”) material, until things settle down on the screen and there is slower motion (such as a person walking). Then the quality ramps back up (the bitrate staying with the specified parameters) to keep the apparent quality high to the human eye. This is how CRF is supposed to work, and it seems to do a good job of that. 
    Game recording with CRF isn’t as cut-and-dry as slow, long-term video compression/archiving with CRF, where it has time to figure out how to compress the fast/blurry scenes and make the slower/clearer scenes look better and change the bitrate/quantization respectively. Quantization can be thought of as ‘apparent spoilage’ of the material, where a certain amount isn’t even noticeable to most humans, and in some fast-moving-high-action scenes, it is even preferable to some eyes. Low bitrate and/or high quantization would both result in loss of detail and ‘blurring’ or ‘smoothing’ of video most of the time and can result in compression artifacts such as Macroblocks and Gibbs Effects (“mosquito noise”), as the codec tries to decide ‘what to keep’ and ‘what to lose’ (lossy compression). With CRF, it usually will try to keep a slow-moving scene (someone walking, people talking) detailed, without much quantizing (‘spoilage’), so that it looks good. It will take high-motion (fast action, fast changing) scenes and quantize them more (smoothing, blurring, ‘spoiling’) since the human eye won’t notice it as much on fast-motion, already-slightly-blurred changes on the screen.
    To summarize the differences between the types of data rate controls (the choices in this pulldown bar):
    CQP is like stating, “Keep this quality, I don’t care how big the bitrate/file gets” and ABR is like stating, “Keep this bitrate/filesize, I don’t care how crappy you have to make the video look to stay within that”, CRF is more like stating, “Try to keep this bitrate, but change it a little as you need (within a certain amount) and make the video look slightly crappy if you need to as well, but don’t let either one get too out of wack”. As CRF seemed to also be the one with the least amount of effect of the system in the form of ‘lag’ [only slightly less than the other ones in testing], being so highly configurable (compared to the other choices, where you can state a bitrate to stay within and it adjusts itself), I suggest using CRF for your x264/AVC game capturing.

    Some Data / Bitrates seen with CRF

    Since it looks like we are going to be sticking with CRF as our main datarate control factor [it performs slightly better than the other choices in tests], here’s an example of some bitrates that can result from using it (in kilobits per second):

    Recorded game: Hitman: Absolution Benchmark [grainy, panning, high and low motion areas]
    Recorded codec: H.264/AVC (MPEG-4 Part 10) using the x264vfw interface
    Recorded settings [some]: No Deblocking, No Max Bitrate, No CABAC, adjusting only CRF

    CRF 51  ~1200 kbps (lowest possible quality setting for CRF)
    CRF 42  ~1600 kbps
    CRF 32  ~6000 kbps
    CRF 29  ~8500 kbps
    CRF 26  ~14000 kbps
    CRF 23  ~22000 kbps (codec default setting for CRF)
    CRF 22  ~23000 kbps
    CRF 21  ~32000 kbps
    CRF 18  ~45000 kbps
    CRF 15  ~64000 kbps
    CRF 13  ~79000 kbps
    CRF 10  ~101,000 kbps
    CRF 5    ~119,000 kbps
    CRF 1    ~119,000 kbps (highest possible quality setting for CRF)

    As you can see, the higher the CRF, the lower the bitrate, so the lower the recorded file size will be (but also the lower the apparent quality). If you desire a higher-quality recording, then a lower CRF is what you want (even with a very low CRF, the bitrate is nowhere near as high as say, a FRAPS or YV12 recording (which can both easily be over 500,000 kbps), but that is the nature of the codec as it tries to slightly compress everything that passes through it.

    It can also be seen, that is it is not a strict/hard-and-fast rule of evenly-spaced steps, when it comes to the CRF setting and Bitrate. It cannot be easily calculated that “two steps up in CRF equals this much more bitrate”. That is partially the nature of the compression and partially what occurs using CRF as a datarate control. When there is more motion on the screen and as it changes, the datarate will change as well, to try to keep within certain bitrate/quality boundaries and still accurately represent what is occurring on the screen/in the frames. With almost any form of compression/codec, only if the recording was using a completely fixed bitrate, or recording a static picture/view, would it be easy to calculate the adjustments required for a certain bitrate change. It is built into the codecs to adjust themselves as needed.

    What CRF setting to use

    So, what CRF setting to use? The general rule is: the lower the CRF number, the more bitrate/quality you are allowing it to use, but the bigger the recorded file size will be.

    The choice is somewhat objective, as CRF18 may look good to me to record a first-person-shooter game with (the default is CRF23), but you may not like how it looks and want to use CRF10 to keep more details that you want to see.
    Someone may not like the compression artifacts they can see when recording Minecraft using CRF18 and want to turn it up to CRF15 so that it is crisper, with less ‘mosquito noise’ around the edges or corruption that they can see; but you may think it looks good enough at the default of CRF23 and leave it there like someone else may do. You see?
    Those are two very different types of video/games mind you, one is dark and grainy and the other is smooth, with hard edges, like animation; but you get the point. It can vary, not only person to person, but also game to game. A few short tests is all it will take however, and you quickly will find a CRF setting that you are happy to record with. You’ll find your own balance between, what will essentially be, these considerations:

    The higher the bitrate (lower CRF number) the higher the quality and file size will be
    The lower the bitrate (higher CRF number) the lower the quality and file size will be

    You will eventually decide, with just a couple tests, what is ‘good enough’ quality for your eyes/uploading, and what CRF to use on that game (remember the ‘balancing act’ of bitrate vs quality mentioned at the beginning?). You will also find that the quality recorded isn’t even kept, after compressing the final/edited video to upload at a video sharing site somewhere.

    All of the above paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

    That’s about it for the nice-and-easy one-panel official graphical interface for the x264vfw H.264/AVC codec. Just a few small changes and a decision of what quality/bitrate you would like to use and it is all ready  for you to record with whatever game recording program you prefer. Have fun with it!

    What follows below, is the unofficial, more detailed, three-tabbed version of the x264vfw H.264/AVC codec interface. If this version is not installed on your system, or you do not care to use the more complicated version (you definitely don’t have to), then please skip down to the section called 
    “Slash-whew-sweating-emoticon”. No version is better than the other, by the way, they both utilize the same codec, one just gives you more options to set [and I happened to install it by accident when learning about recording with the x264 codec in the beginning], that’s all.

    The x264 Interface and Configuration in “Hardmode”
    (The Unofficial interface with black x264 logo)

    There are three main tabs in this version of the x264 Video For Windows interface: 
    Main
    Analysis and Encoding
    Rate Control and Other
    Each Tab has many different settings. We will talk about most of them – but not all of them – we are mainly concerned with the ones that will affect game capturing. I am going to be going through the Tabs in reverse order. This will help to explain the concepts in a more logical order [believe it or not].

    Rate Control & Other Tab

    In the ‘Rate Control and Other’ Tab, our main attention need only be on the VBV bitrate/buffer settings in the first Rate Control area. The other settings can be tweaked, but this need be the only one to change – when concerned only with game capturing – as it can dictate the final output filesize of our recording. 
    Why all that math and talk about bitrate above? Because of the very first setting we are going to cover, part of the Rate Control section:

    The very first setting in this third tab of the x264vfw interface is something called “VBV max bitrate” and it is expressed in “kbit/s”. Yay, we just learned about that! It means that the value typed in here will be accepted as “kilobits per second”.

    What does the “VBV” mean? It stands for “Video Buffering Verifier” and this setting will let us state the overall maximum bitrate we want to restrict the video recording to be, so that it does not go over it. 
    Why would we want to do that? Remember that the amount of bitrate (per second) that we are using to record with affects the output video file size. If it is a large amount, the file size will be bigger. If we wanted to restrict the recorded output file size and keep it smaller, we could put an amount in here and it will do it’s best to keep within that amount, allowing us to control how much bitrate it uses to record with (and thus control how big the game recording output will be).
    So, to use our example just above, if we wanted to restrict the bitrate of the game recording output to be only 1MB/s (1 MegaBytes per second), what do we do? 
    That’s right, we convert it to lower-case (small-‘b’) bits, first:
    We want 1 MegaByte per second of a bitrate
    1 MegaByte is 1000 KiloBytes
    since 1 Byte = 8 bits
    then 1000 KiloBytes = 8000 kilobits
    so to restrict the maximum bitrate allowed for our capture to 1MB/s (taking up 60MB of drive space per minute of recording) we would put “8000” in the ‘VBV max bitrate’ box.
    This box then, gives some control over how much diskspace you want to devote to the game recording file output. If you do not want to restrict the bitrate, do not put anything in these first two boxes on this third tab. 
    If you do want to set a restriction here on the bitrate, set a “buffer size” as well (the box just below the first one). This ‘buffer size’ gives a sliding-window-view of how much the codec will keep track of what is going through and ‘watch’ to make sure that it stays below the amount in the box above (the ‘max bitrate’ box). It is used more for compressing for portable devices (which have less RAM and are not able to buffer/keep track of a large amount at a time and therefore must have a restricted amount set here).  
    For our purposes – game recording – remember that we must be more concerned with speed (to reduce lag), so in this box, we cannot put a very large amount. Why? Because the larger the buffer, the more that the codec will try to ‘store up’ in RAM, in order to ‘watch it’ (process it) and keep track of how big the bitrate gets, in order to keep our restriction of the ‘max bitrate’ box on it. So, a smaller amount such as “2000” up to maybe “4000” in this ‘buffer size’ box is a good amount. The overall buffer size also allows room for the video to ‘go over slightly and come back down to within’ the amount we set, but the larger the amount is, the more data will be held behind for processing that will be done on the game recording and the slower everything will get – and we don’t want that – we want as close to ‘Lag Free’ recording as we can get. A “0” then, would be the optimal amount to put in here, when speed is a concern; but then we would not be able to set a maximum bitrate… more on this later in the article…
    That’s all we will adjust on the Rate Control & Other tab.
    Analysis & Encoding Tab
    Here’s where we will do the most adjusting, as these settings in here are the ones with the most impact on speed and game recording.
    In the Analysis section, the first few adjustments are checkboxes concerning Partitions. Partitions are exactly what they sound like: it is how much the codec will divide up the screen, into sections, so that it can analyze each section and look at what is changing, decide how to compress it, how much to compress it, and so on. For game recording, remember we are more concerned with speed, than messing with how the codec is going to scrutinize the screen, so we are going to uncheck everything in the Partitions sections. Really. We are also going to uncheck the Adaptive DCT setting (which will deselect/lock out/grey out some of the checkboxes for us).
    For game recording, we are going to leave a checkmark in the “Fast P-skip” setting.

    Frame Types (in Layman’s Terms)  /start

    There are three main types of frames in video encoding:
    I-type frames
    P-type frames
    B-type frames

    I-frames are ‘Intra-coded Frames’, sometimes called Information Frames, because they hold the most information in a ‘group of frames’ (which is what makes up a video) and therefore I-frames take up the most space (as far as the amount of space it will take up on your hard drive). They also look the best as well, as they usually use a higher bitrate (which is why they take up the more space). They are utilized by the codec to indicate a large change in what is going on in the video/on the screen, like a sort of ‘reset’. They can usually be identified by the screen being ‘cleared up’ of blocks/glitches from video compression, as the compressed video is played back. 

    For instance, if you are running down a dark hallway and turn a corner and there is an explosion, in order to more accurately represent that large change in color and motion in the game recording, the codec will most likely decide to insert at least one I-frame and use a larger amount of data to keep more detail as it tries to represent all of the huge changes going on, on the screen and in the frames.

    I-frames also serve some other purposes: the ‘intra-coded’ means that they are not dependent on other frames around it in the video  [which is a collection of frames], as they hold all the information needed to represent the frame all within itself [remember ‘inter-murals’ in school involved other schools and ‘intra-murals’ was contained all within your own school, this is the same thing]. 

    They also are usually used as Keyframes. Since I-frames contain all the data need to represent the entire frame, on it’s own, video applications can use it as a ‘starting point’ or ‘reference point’ (“keying off of it”) and allow for more compatible cutting/editing on them and use them to start ‘seeking’ from, when editing a video. The two main things to remember about I-frames/Keyframes [the same thing] is that (1) I-frames can stand alone all by themselves, as they have all the information needed to display an image/frame, and (2) I-frames allow video editing programs [like Sony’s VegasVideo/MovieStudio/Pro and Adobe’s Premiere/Pro] to ‘reset’ and show you where you are starting to edit from – if there are a large number of frames between these I-frames (“keyframes”), it will take longer for the program to read between all of them and then show/allow you to start editing from where you have selected in the video editing program (it will take longer overall to edit by hand as the program starts and stops and you have to wait while editing).  

    MJPEG game recordings are made up entirely of I-frames, as every frame in the captured video is it’s own JPEG compressed picture and it is the most editing-friendly and compatible codec to capture with, no matter what game capturing program you use. In fact, most video editors can read MJPEG without installing any other codecs on your system 

    P-frames are called ‘Predicted Frames’. They hold far less information in a group of frames (video) and take up far less space. They actually only hold the differences from the Previous I-frame, that is, they only keep track of the changes on the screen/what has changed on the screen since the last I-frame, which is why they are far smaller than I-frames. 

    For instance, if you are playing a character in a game and you are just standing at the mailbox reading an in-game message, there isn’t much changing on the screen at all. Perhaps on the side of the mail window, there is only someone running by and that is all that is happening on the screen, nothing else is moving at all. P-frames will only keep track of the movement that person running by and not keep track of the mail message or anything else going on in the frame (things that aren’t moving) and it will save only those changes to the game recorded file as P-frames. Hence, they can indeed take up a much smaller amount of space in a game recording, since they are only recording the things that are changing on the screen.

    B-frames are ‘Bi-directional Frames’ (called ‘Bi-Predictive Frames’). They hold even less information than P-frames, as they are only keeping track of the differences between any frame before or after itself (even using P-frames that are around it and not needing an entire I-frame to start from). This means they are only only keeping track of very small changes (only one frame ahead or behind) and can therefore be extremely small and take up very little space in a video file. B-frames are one of the reasons why we can archive/compress movies in such small file sizes – only the differences of what is going on, on the screen/in the frames, is being kept track of. Both P and B frames help to save a ton of space when it comes to video compression.

    Frame Types (in Layman’s Terms)  /end

    Why all that talk about the different types of frames in a group of frames (video)? Because now we can easily understand the next few settings in the configuration window. 
    Fast P-skip is a setting that allows the codec to look at P-frames and decide if there are enough changes to analyze it further, or ‘skip’ over them and just process them as they are. This is decided on by the codec when it looks at some other settings on this tab (such as the “ME” settings) but for the most part, it helps speed – our main concern with game recording – more than it helps things to ‘look good’, so we will leave a checkmark in it, as we briefly stated above.
    Max frame refs and Mixed refs are talking about Reference Frames and how many to use in a group of pictures/frames. When encoding, a codec can use frames in front (P-frames) or in front and behind (B-frames) of the current frame it is working with, to keep tracks of what has changed between frames. When encoding for movies, we want as many as possible (or as many as the codec decides to put in) in order have things keep a lot of detail wherever it is needed, especially for scene changes; but for game recording, we want things to run faster (so that the game capture does not lag the game or cause lag within the recorded file (“choppy-ness” in playback), so we actually want the codec to use as little number of Reference Frames as possible.
    Remember, every time the codec has to ‘think’ or analyze the frames more, it will slow down to break out it’s magnifying glass and scrutinize, so what we want for this setting is the lowest (one) Reference Frame (put a “1” in the Max frame refs box) so it doesn’t have to do much more work than just looking quickly one frame ahead or behind, when when figuring out what has changed. 
    Mixed reference frames allow the codec to compress frames based on changes in frames that are also being referenced by other frames [if you can follow that]. Again, the codec is going to have to slow down and take a look, and for game recording, we want things to stay lean and mean (fast), so uncheck this bad boy (if you make the Max frame refs a “1”, it will be disabled anyway, since it does not have enough frames to deal with to look around at them anyway).
    The next few settings down that all say “ME” refer to Motion Estimation. This is the process of keeping track of where things are moving on the screen and how to deal with compressing the changes it is keeping track of. For game recording, we want the codec to analyze as little as possible (so it doesn’t lag behind what is going on, on the screen) so we must choose the lowest settings for all of the “ME” options. 
    That means “Diamond” analysis as the ME algorithm (pulldown menu choice), an ME range of the smallest we can choose from (“4”) and the lowest amount of Subpixel ME refinement we can have (“0” or no subpixel refinement). Remember, we want the codec to just save what is happening on the screen and analyze as little as possible, so it doesn’t fall behind.
    With the choices above, Chroma ME and the Psycho-visual Rate Distortion Optimization strength will be locked out/not applicable, which is good for game capturing, as it scrutinizes the frames that are coming from the game even less.
    The next couple settings, in the middle column of the tab, that say GOP in them, are talking about the size of the Group Of Pictures we want in our capture. If you can recall the things we have already said about how a codec decides to compress frames, it looks to frames ahead and behind at times, looking at the differences between them, and then decides how to compress the frames based on what it finds (and the settings we set). For movie compression, we want a large number, so that the codec mainly keeps track of the differences only between frames, as much as it can, and a large GOP size allows it a lot of ‘room to move’ and look around. For game capturing, we don’t want it to be quite as big, as the more frames on it’s plate it has to deal with, the more it will slow down and take time to decide what to do with them. 

    There is also a chance that some video editing applications will not like the large (or any) Groups Of Pictures and may see the video stream as corrupted or give wierd artifacts/effects when it plays it back. This is one reason why using MJPEG as a game recording codec is suggested often, as it’s built-in GOP is “1”, as evey frame is it’s own self-contained ‘group’ and no editing app has to mess with it or over-analyze it. It is the most compatible, but you can use any codec you wish, but you may have to change the codec’s Keyframes or GOP to “1” for compatibility [more on this in future articles!]


    Hence, we will set a nice low number [I personally used “50” around the time of this post]. Be aware that if the number is a multiple of the framerate you are recording in, Videophiles may notice the screen ‘shifting’ or having other odd effects ‘in time with’ the framerate (eg. if recording at 60fps and the GOP size is 60, some people notice the screen ‘correcting’ or ‘shifting’ or ‘flickering’ every second, as it ends the group or frames and starts a new one every second).
    You can use “1”, which will make the codec act like MJPEG in a way, but then the codec will not have any room to analyze/compare/compress anything, and the resulting file will require much more bitrate to keep detail (to accurately represent what is going on in each frame)… more on that later in this article…
    Weighted P-frames and Max consecutive B-frames is yet more analysis for the codec to do (especially B-frames, which remember, is a frame that ‘looks both ways’ for changes to frames in front and behind it, therefore can slow down recording a lot). For game capturing, we gots’ta keep setting things for speed and not letting the codec analyze too much. Change the Weighted P-frames to “None” (via a pull down bar) and the B-frames to “0” if they aren’t already. This is effectively telling the codec “you ain’t got time fo’ B-framez” so the rest of the settings that say “B-frames” should be locked/greyed out after that.
    [In tests, enabling B-frames would actually crash the x264vfw app]
    Under the Encoding section, the last column of this tab, the first section has to do with Deblocking
    Deblocking is a way to try and ‘hide’ areas where the codec has cut out detail or ‘let go of data’ (lossy) in attempts to conform to the other settings in the codec and/or compress the frames highly. I’m sure almost everyone has seen Compression Artifacts like macroblocks or Gibbs Effects (mosquito noise) in high/over-compressed video and video streams. It’s not very pretty and turning on the Deblocking filter is one way of masking these artifacts, so that the video overall looks nicer to the human eye. 
    The problem with Deblocking is that the codec will smooth things out, when trying to hide artifacts (especially ones that occur with lower bitrates/quality). It can be forced to keep detail with negative values (useful for movies/games with film grain), but overall it still takes more compression time to use, as the codec stops and analyzes the frames, looking for what to Deblock. So, for game recording for the most part, for optimum speed, Deblocking should be disabled, that is, “No Checkmark” in the box for In-loop deblocking filter (which will disable the two Deblocking settings below it).

    [In my own trials/experiments, I found that a low amount of deblocking (as in “1”) for these two recording settings is acceptable and helps to hide some otherwise icky-looking compression effects that occur at lower bitrates (bitrate control is covered more in the next section), but for optimum speed (it is not needed at higher bitrates anyway) and especially for older/less powerful systems, turning deblocking off will always speed things up.]
    CABAC is extra analysis that can really make a difference in compressing video. Some mobile players cannot even use it though, as it requires more processing power. The optimal setting for this, as it is extra analysis/processing being done – for game recording – would be “Off” (unchecked).

     [I have successfully done many recordings with CABAC on, as it seems to have only a slight effect on recording ‘lag’ on my system; but for optimum speed/less lag when recording (and at a slight loss for keeping some quality), it should be disabled.. for speed. ]

    The only other thing to adjust in this tab, when game recording, is the Trellis setting. Trellis is a way of analyzing and attempting to keep certain detail when compressing, especially at lower bitrates, but as many times already mentioned, we want speed for game recording, so set the Trellis analysis to “Off” (via a pulldown bar). 

    Main Tab

    All of the below paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

    The main thing in here (and really the only thing to adjust for game recording in this tab) is the longest bar right in the middle, the main datarate control and compression decision make, is all in that one bar. I cannot even make a suggestion on what to use [ok, I can actually], since it will partially depend on what type of game you are recording, your hardware, what kind of compression you are looking for and many other factors. I will attempt to simplify it however and give a suggestion at the end. (More importantly for game recording, there is one choice that is slightly faster than all the others).

    To begin, since we are going to be using x264 for game recording, we cannot use the Leeloo Dallas Multipass Options. Multiple passes (usually 2 or 3) when compressing/archiving video can greatly increase quality, but that means twice the analysis, double-checking and then further compression by the codec. Literally processing every frame twice (for 2-passes). That’s great when we want to keep a movie in a small, ‘as-good/high-as-we-can-get’ quality, forever. When recording games however, we want [one guess] speed [I just realized this whole article can be it’s own drinking game]. We can only accept “Single pass” as our option, because we just want the codec to see what frames are coming in, take a quick glance, and compress them into our output video file. One pass.
    Starting with ABR (Average BitRate), the “bitrate-based” setting, this setting allows you to punch in the average bitrate you want to record at and it attempts to stick with it (it will go lower, but try to never go higher than what you set here). This setting basically tells the codec, “Keep within this bitrate, I don’t care if the quality goes down”, because as the bitrate ceiling is reached, it will quickly degrade in quality, as more/high movement occurs on the screen/frame. It is good for keeping within a certain file size, if that is your desire, but it also causes a bit of ‘lag’ and is not seemingly optimized for ‘live’ capturing.
    CQP (Constant Quantizer Parameter) is a setting where you are basically telling the codec, “Keep this level of Quality”, and it will do it’s best to keep that level of quality for all frames/scenes. However, it will spend more time (and bitrate) on fast-motion/high-action scenes. This is good if you want to keep a movie visible clearly when a lot of things are going on [I hate watching a low-quality video stream online and it goes absolutely-stupid blurry at high-motion scenes just because there are many things happening on the screen], but it will also result in the higher usage of bitrate, which means larger file sizes. This may sound like a good thing for game recording (and for quality, it is), but the time spend analyzing the faster-motion scenes means that it is actually slowing down (in terms of the codec breaking out it’s magnifying glass and scrutinizing the frames that are passing by), which results in ‘lag’, both in the game and in the recorded video file itself (“choppiness” on playback).
    Lossless should attempt to lose no quality, processing only very little and passing all of that nice detail directly to the recorded video output. While sounding good in theory, in practice the utilization of ‘lossless’ in x264 must be geared towards slow, analyzed video compression and not ‘as fast as we can get to avoid lag’ “live” game recording. The result is actually a lossy, compressed (it does not seem to go far beyond 100,000kbps), low bitrate (compared to ‘true loss-less compression’) capture. It does look decent, but it is also very demanding on the system and causes a large framerate drop for the level of detail that should be coming out of it (and doesn’t). This codec does not seem to be optimized for lossless recording at this time and I do not suggest using the Lossless setting here.
    CRF (Constant Rate Factor) is sort of a combination of ABR and CQP. At any given rate factor, a certain bitrate is maintained, and when the motion on the screen goes very high and the bitrate gets too high to represent what is occurring in the frame (or hits the ‘ceiling’ bitrate that it is restricted to, which can be set), then the quality begins to suffer, as the codec ramps it down and compresses the fast-moving (“not as easy for the human eye to see”) material, until things settle down on the screen and there is slower motion (such as a person walking). Then the quality ramps back up (the bitrate staying with the specified parameters) to keep the apparent quality high to the human eye. This is how CRF is supposed to work, and it seems to do a good job of that. 
    Game recording with CRF isn’t as cut-and-dry as slow, long-term video compression with CRF, where it has time to figure out how to compress the fast/blurry scenes and make the slower/clearer scenes look better and change the bitrate/quantization respectively. Quantization can be thought of as ‘apparent spoilage’ of the material, where a certain amount isn’t even noticeable to most humans, and in some fast-moving-high-action scenes, it is even preferable to some eyes. Low bitrate and/or high quantization would both result in loss of detail and ‘blurring’ or ‘smoothing’ of video most of the time and can result in compression artifacts such as Macroblocks and Gibbs Effects (“mosquito noise”), as the codec tries to decide ‘what to keep’ and ‘what to lose’ (lossy compression). With CRF, it usually will try to keep a slow-moving scene (someone walking, people talking) detailed, without much quantizing (‘spoilage’), so that it looks good. It will take high-motion (fast action, fast changing) scenes and quantize them more (smoothing, blurring, ‘spoiling’) since the human eye won’t notice it as much on fast-motion, already-slightly-blurred changes on the screen.
    To summarize the differences between the types of data rate controls (the choices in this pulldown bar):
    CQP is like stating, “Keep this quality, I don’t care how big the bitrate/file gets” and ABR is like stating, “Keep this bitrate/filesize, I don’t care how crappy you have to make the video look to stay within that”, CRF is more like stating, “Try to keep this bitrate, but change it a little as you need (within a certain amount) and make the video look slightly crappy if you need to as well, but don’t let either one get too out of wack”. As CRF seemed to also be the one with the least amount of effect of the system in the form of ‘lag’ [only slightly less than the other ones in testing], being so highly configurable (compared to the other choices, where you can state a bitrate to stay within and it adjusts itself), I suggest using CRF for your x264/AVC game capturing.

    Some Data / Bitrates seen with CRF

    Since it looks like we are going to be sticking with CRF as our main datarate control factor [it performs slightly better than the other choices in tests], here’s an example of some bitrates that can result from using it (in kilobits per second):

    Recorded game: Hitman: Absolution Benchmark [grainy, panning, high and low motion areas]
    Recorded codec: H.264/AVC (MPEG-4 Part 10) using the x264vfw interface
    Recorded settings [some]: No Deblocking, No Max Bitrate, No CABAC, adjusting only CRF

    CRF 51  ~1200 kbps (lowest possible quality setting for CRF)
    CRF 42  ~1600 kbps
    CRF 32  ~6000 kbps
    CRF 29  ~8500 kbps
    CRF 26  ~14000 kbps
    CRF 23  ~22000 kbps (codec default setting for CRF)
    CRF 22  ~23000 kbps
    CRF 21  ~32000 kbps
    CRF 18  ~45000 kbps
    CRF 15  ~64000 kbps
    CRF 13  ~79000 kbps
    CRF 10  ~101,000 kbps
    CRF 5    ~119,000 kbps
    CRF 1    ~119,000 kbps (highest possible quality setting for CRF)

    As you can see, the higher the CRF, the lower the bitrate, so the lower the recorded file size will be (but also the lower the apparent quality). If you desire a higher-quality recording, then a lower CRF is what you want (even with a very low CRF, the bitrate is nowhere near as high as say, a FRAPS or YV12 recording (which can both easily be over 500,000 kbps), but that is the nature of the codec as it tries to slightly compress everything that passes through it.

    It can also be seen, that is it is not a strict/hard-and-fast rule of evenly-spaced steps, when it comes to the CRF setting and Bitrate. It cannot be easily calculated that “two steps up in CRF equals this much more bitrate”. That is partially the nature of the compression and partially what occurs using CRF as a datarate control. When there is more motion on the screen and as it changes, the datarate will change as well, to try to keep within certain bitrate/quality boundaries and still accurately represent what is occurring on the screen/in the frames. With almost any form of compression/codec, only if the recording was using a completely fixed bitrate, or recording a static picture/view, would it be easy to calculate the adjustments required for a certain bitrate change. It is built into the codecs to adjust themselves as needed.

    What CRF setting to use

    So, what CRF setting to use? The general rule is: the lower the CRF number, the more bitrate/quality you are allowing it to use, but the bigger the recorded file size will be.

    The choice is somewhat objective, as CRF18 may look good to me to record a first-person-shooter game with (the default is CRF23), but you may not like how it looks and want to use CRF10 to keep more details that you want to see.
    Someone may not like the compression artifacts they can see when recording Minecraft using CRF18 and want to turn it up to CRF15 so that it is crisper, with less ‘mosquito noise’ around the edges or corruption that they can see; but you may think it looks good enough at the default of CRF23 and leave it there like someone else may do. You see?
    Those are two very different types of video/games mind you, one is dark and grainy and the other is smooth, with hard edges, like animation; but you get the point. It can vary, not only person to person, but also game to game. A few short tests is all it will take however, and you quickly will find a CRF setting that you are happy to record with. You’ll find your own balance between, what will essentially be, these considerations:

    The higher the bitrate (lower CRF number) the higher the quality and file size will be
    The lower the bitrate (higher CRF number) the lower the quality and file size will be

    You will eventually decide, with just a couple tests, what is ‘good enough’ quality for your eyes/uploading, and what CRF to use on that game (remember the ‘balancing act’ of bitrate vs quality mentioned at the beginning?). You will also find that the quality recorded isn’t even kept, after compressing the final/edited video to upload at a video sharing site somewhere.

    All of the above paragraphs between these red lines of text is the same for both the Official and the Unofficial versions of the x264vfw interface and is only duplicated for ease of reading their respective sections

    Slash-whew-sweating-emoticon

    That was a lot to take in at once – but you made it through – and now you are set to record using H.264/AVC, whether you prefer Dxtory, Bandicam or use the completely free-to-use Afterburner from MSI. You are also now knowledgeable in both the Official and an Unofficial version of the x264 Video For Windows graphical way of setting up the codec, to change the settings.

    Other than the Rate Control setting above (CRF) which you can adjust and set how you want it, the rest of the settings I have personally tested and found which ones allow for the faster recording performance and which ones negatively affect the speed of recording, utilizing the x264vfw interface (which these programs use to record in H.264/AVC). Turning off/down the ones I have stated throughout the article should give you the fastest/closest to ‘lag-free’ recording you can get with this codec, while still taking advantage of it’s compression capability. [My own Personal Notes/Opinions/Settings are below]

    Please note that if your system is older or not as capable (perhaps you have a notebook/laptop which has less capability than a full desktop system with it’s own dedicated videocard and soundcard), you may have to do things like lower the recording resolution (or the resolution you are playing at in the game), increase the CRF number (so that it uses slightly less system resources to process the recording and will then use less bitrate and less disk space).

    There are many things that can be done to help with speed, make for smoother recording, less lag, etc.
    Here is a link to an article I wrote earlier on this blog, with general Tips to help with game recording:
    http://gametipsandmore.blogspot.ca/2012/05/tips-for-game-recording-currently-text.html
    No matter what game you play or what program you are using to record, these Tips will help you overall, with trying to record your games.

    Lastly, please note dear reader, that I am not saying “This codec is the best one to record with” or “use this one only”. I am merely showing that it is possible or how to tweak it for quality or file size, as to your own personal tastes. There are many codecs out there to choose from when game recording and although some are more apt for certain types of games than others, overall it is your own choice to do with as you will. 

    As always, do some of your own testing, see what works the best for you on your system and get things looking exactly how you want them to look – and have fun with it!


    Personal Short Version/Opinion
    and 
    Settings I use:

    H.264/AVC (MPEG-4 Part 10), is not normally a recommended codec to record with, for most people. It does not have the capability of super-high-almost-what-you-see-is-what-you-get quality that other codecs like FRAPS1, YV12, Lagarith or RGB Raw would give you. 
    Heck, the highest bitrate possible (using the CRF setting, the fastest of the Rate Control settings in my tests) is only about 100,000kbps. That’s still about 2-4x the bitrate of the average BluRay movie mind you, and it seems fine to me, to look at the recorded videos of it.

    Even if I had Terabytes of hard drive space to record to, I would still like to record in as small a filesize as I can, attempting at the same time to keep ‘good enough’ quality. Gone for me, are the days of filling my drives with FRAPS recordings (which have very high quality though) when today, with the more powerful CPUs and GPUs, I can record in a high MJPEG setting (for compatibility with editing apps) or a high MPEG-1 setting (which saves a lot on diskspace as well and has decent compatibility with video editors) – and now I can save even more space and record with MPEG-4 AVC, if desired. 
    For instance, on my older system, a dual-core cpu with an NVIDIA GTS250, recording with x264/AVC brings my framerate down by about ten frames per second and sometimes more. On my newer system, a six-core cpu with an AMD HD 6870, recording with x264/AVC, with the same settings, brings my framerate down by only a couple of frames per second with my settings. Wonderful stuff.

    I did many, many tests to find out what specific settings made differences (especially with the Unofficial version of the interface) and for the most part, it turned out as intuitive as it seemed at the outset: any setting that increased analysis and processing of the frames slowed things down. 
    I had to test it all of course, and I found many settings that didn’t make a ‘huge’ impact on performance, and with more powerful hardware these are able to be used and enjoyed, helping to compress the frames even further, keeping decent detail and resulting in a very small recorded file size. As you can adjust/optimize settings far more in the Unofficial interface (at least a bit easier/graphically), I tend to use that one more than the Official version; but in essence, both are the same thing. Here’s some of my findings [my settings are in these square brackets]:

    For the Official (“Simple”, red x264 logo) interface:

    I found that, on a more modern desktop system, the Preset can be turned ‘down’ a bit (the amount of analysis going up a bit), to Superfast or even sometimes Veryfast, since many of the hard-cpu-hitting options like Trellis and larger Motion Estimations don’t kick in at these settings. Anything lower/slower than that makes it lag behind too much as it processes frames.
    [I usually use Superfast]

    While Zero Latency is pretty much required for live game recording, Fast Decode is not entirely needed, especially if you have a faster rig to power the game and record at the same time on. My computer isn’t even top of the line but it can handle NOT using Fast Decode (which disables CABAC, and a couple other things). CABAC can have quite a bit of an effect on quality, and since it doesn’t seem to have a huge performance hit, I use it. Fast Decode also disables Deblocking and that leads into my next setting…
    [I always use Zero Latency]
    [Even though it helps with speed, most of the time I don’t use Fast Decode]

    The only other thing I change in the interface is deciding on the main Rate Control type and Rate Factor. In my own tests, CRF seemed to have the least amount of effect on framerate out of them all, and I fluctuate on what CRF I use, depending on the game I’m recording and what the recording is for. If I’m recording a high-quality test, of course it will be a low CRF, but it need not be a 1 to look good. I am quite satisfied with a CRF of 15-18 for decent-quality captures. The bitrate of a 1080p capture at that CRF ran about 45,000kbps, which is a high-quality BluRay movie’s bitrate. For just average gameplay for fun, I usually run a CRF of 21 up to 23. The quality is ‘good enough’ then, especially with a low Deblocking setting helping out (the Preset of Superfast leaves Deblocking “On” at the default 0:0 setting). I don’t recommend going below CRF23, with deblocking or not, as it just becomes too ‘garble-y’, to use a more technical term… Web broswer/low-motion games or hard-edged/animated games that look like Minecraft also need a higher bitrate (lower CRF), so that the hard edges aren’t messed up and the smooth/flat areas aren’t too compressed and get ‘blocky’.
    [I use a CRF in the range of 18 for higher-quality capturing, going up to 23 if disk space is low, and don’t suggest higher than 23, so that quality doesn’t suffer too much] 

    Nothing else need be adjusted in the Official x264/red logo interface, but I sometimes add “–keyint 50” or “–keyint 20” into the area (no quotation marks) ‘for advanced users’ at the bottom. This is a command that will force a keyframe/I-frame after that many frames have gone by. This helps to keep the seeking time low when editing and allows for closer cuts when not recompressing the clip when editing. If you having a problem with editing MPEG-4/AVC files, try using a –keyint setting of “1”, so that every frame is an editable/seekable keyframe. A higher GOP is better for file size but can take longer to seek when editing and Vegas or Premiere might have ‘trails’ or ‘corruption’ so might need a GOP setting of 1, see here for more info). You may want to increase the bitrate to keep quality then though, as the codec can’t really compress/do much of it’s ‘magic’ then, without room to work between frames. As stated above, the optimal codec for editing is MJPEG, but many do not like the quality (try turning it up to 100%).
    Leaving it blank and not using any “–keyint” command will allow the codec to use many more frames (250 is the default I believe) for compression and the resulting recorded file size will be very small.

    For the Unofficial (“Complicated”, black x264 logo) interface:

    The first tab is just the Rate Control setting. CRF seemed to have the least effect on framerate.
    I also sometimes add the –keyint setting to the command box at the bottom, just like I talked about a couple paragraphs up.
    [I use a CRF in the range of 18 or less for higher-quality capturing, going up to 21 or if disk space is low, up to 23 at the most and don’t suggest higher than 23, so that quality doesn’t suffer too much]

    For the second tab, there is a lot to change, but I mainly talked about why up in the article, so I’ll just state what I like to use here, after this paragraph on Deblocking:

    Deblocking can be forced to ‘leave things in’/keep details, by using a negative value, especially when dealing with effects such as film grain and minute details and noise; but for the most part deblocking will ‘smooth things out’, especially trying to hide where a lot of detail has been lost, where compression artifacts like Macroblocks and Gibbs Effects (mosquito noise) around edges would show up. I don’t recommend putting deblocking up too high though, as it can really make things downright blurry. With deblocking completely off, all of the detail is kept, but many things can look like they have a ‘wood grain’ pattern on them. With a high bitrate/low CRF, there is no need for deblocking at all anyway, as there would be a lot less compression/artifacting. When recording a high-quality test or something like that, I leave it off. When just recording random gameplay or myself doing something, I turn it on at a low setting, to help with keeping things looking slightly more ‘clean’.
    [I use Deblocking at 1:0 (CUDA default) up to 3:0, when I use it, but any more and things start to look ‘too smoothed out’ to me]

    For this second tab then:
    [No Partitions (all unchecked, Fast P-skip checked, 1 Max reference frame, ME algorithm on Diamond, ME range of 4, Subpixel ME refinement of 0 or 1 (any higher causes more lag), GOP size of 20 or 50 (this is the –keyint setting from above, higher is better for file size but can take longer to seek when editing and Vegas or Premiere might have ‘trails’ or ‘corruption’ so might need a GOP setting of 1, see here for more info), No Weighted P-frames, Max consecutive B-frames to 0 (none), In-loop deblocking filter unchecked (off) or checked (on) with a 1:1 deblock, CABAC on (it’s slower for less-capable systems), DCT decimation checked (on), Trellis set to Off]

    In the third and last tab of the Unofficial (black x264 logo) interface, I sometimes set a VBV max bitrate of about 40000 (kbps) just to keep the filesize down, especially when I’m going to edit and recompress for uploading somewhere (which usually gets rendered out for upload at that bitrate or lower anyway), it looks ‘good enough’ for me (this also requires a buffer of some sort, to allow it to check the bitrate as it goes up and down, so I put in 4000 or 10000 if I set a VBV max bitrate)
    [No maxbitrate usually, unless you want to save some harddrive space (eg. 50000k)]

    That’s all I change for both of those interfaces, from their defaults, as of the time of this post. 
    Keep in mind that as games are updated and Re-Optimized, drivers are Updated, and new hardware is released/purchased, I may change these settings (and I advise you to try some tests too, if you wish, when things change). Also, I am not a stickler for the utmost quality and don’t mind things getting compressed a bit, so you might want tighter/higher settings. 
    Mainly, I hope that this info helps some of you to either record with less lag (many people report that with more optimized MPEG-4/AVC settings they have less apparent lag) or just learned some terms and concepts that may help when editing and compressing your own videos/shows/etc and overall just help you record better/smoother. I actually enjoyed testing all of these things out and learning about it and I hope it helps anyone that is recording their gameplay adventures.


    See you in the games!

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    Choosing the best auto insurance companies from hundreds of available auto insurance companies is really tough, because when you are searching you will find that all auto insurance companies claim they are the best auto insurance companies in the market.

    You will easily get confused if you go to their website because every car insurance company claims that they have the best quality customer services, the cheapest auto insurance rates, the highest discount programs and the best auto insurance policy which will be fit within your budget.

    Customers fall into the trap of numerous glamorous advertisement of auto insurance companies which often leads them to the wrong auto insurance companies. If you face these problems then how can you choose the best autoinsurance companies within your budget?

    To find the best auto insurance companies you have to compare car insurance companies, consider some facts about them and follow few simple tips.

    The best auto insurance company is an approximate term because it can be either cheap auto insurance or the right auto insurance within your budget. Some drivers think cheap car insurance companies are the best car insurance companies, but cheap car insurance policy can be a frustrating if your claims do not get approved. Also auto insurance with high premiums cannot be always the best because you may pay for unnecessary coverage.

    The best auto insurance companies could be such companies which provide cheap car insurance within your budget without any hassle, have quality customer service and have a strong financial position. These are the main criteria to choose the best auto insurance companies.

    Compare Auto Insurance Quotes Online
    It is the best and easiest way to check which auto insurance companies are best. Go to individual auto insurance companies websites and collect the quotes by giving your personal information, driving records and vehicle information. Compare car insurance quotes and choose which insurance company offers cheaper auto insurance rates than others.

    Which Auto Insurance Companies Have High Quality Services And Greater Customer Satisfaction
    Though every auto insurance advertises that their services are high quality, you have to check by following these steps.

    Step 1. Review Customers Testimonial Page: every auto insurance company has a testimonial page where customers write reviews about the services of this company and how satisfy they are. Search as many companies testimonial page as you can and you will get the basic idea about service quality and how is the customer satisfaction.

    Step 2. Ask, Ask and Ask: ask people around you who have insurance policy already from different auto insurance companies and you will get the real situation about the service quality. Insurance companies may publish only positive reviews because of reputation, but getting information by asking car drivers cannot be deceptive.

    Step 3. Get Information From Forums And Community Blog: in a forum you can ask question about which is the best auto insurance companies in your state or country and the forum members will answer and discuss the question. You will get more information from the real insurance policy holders.

    No matter how cheap the auto insurance are and how much discount you get from, you will recognize the auto insurance companies as the best which stand beside you when the accident happens and if you feel there is someone on the other side to support you and process your claim as soon as possible.

    3 Favorite & Underappreciated Apps

    I recently stumbled on an adorable blog called “Thirsty Firsties,” and Kelly, the author, is hosting a linky party about iPad apps.

    The rules are to share three apps – one free for classroom use, one paid for classroom use and one favorite app for personal use. She’s also giving away an iTunes gift card as part of the linky, so be sure to check out her blog and join in the fun!

    I’ve already shared many of the apps that I love and use in the classroom. See, for example, my list of favorite paid apps and my list of favorite free apps. So today, I’m branching out to share some of the apps that I’ve used and enjoyed this year that I haven’t really talked about before.

    Favorite Free App – Spelling City

    Vocabulary Spelling City is a great app for teaching students vocabulary or spelling words. It has a variety of engaging games, and it can be used by students at all levels. The app itself is free and has a lot of functionality on its own. If you are a premium subscriber to Spelling City, however, it’s a great complement to the activities you assign your students each week. I had my students doing activities on this app almost daily, and our differentiated weekly spelling tests were done entirely through this app (with the teacher premium subscription).

    Favorite Paid App – Marble Math

    Marble Math is a fun and challenging math game that addresses a broad range of math computation skills. I’ll confess that I’ve even found myself playing it far longer than a typical “teacher test-drive” would require. The object is to navigate a marble through a maze by solving a variety of problems. It includes fractions, decimals, equations, and negative numbers, so this is probably best for grades 4 and higher. Of all of the apps on our iPads this year, this was the one that students seemed to gravitate toward most in their free time.

    Favorite Personal App – Feedly

    In the debate between Feedly and BlogLovin, I’m coming down on the side of Feedly for one major reason — I LOVE the iPad app. It’s really easy to flip through and navigate, it rotates, and it doesn’t seem to crash as much as BlogLovin did. In fact, I’ve never had a single problem with it. I don’t tend to comment on blogs as much from my iPad, so I can’t speak to that aspect of comparing the two. Usually if I’m browsing blogs on my iPad, I’ll mark the blogs that I want to comment on and comment through my computer later on. So for the sheer visual appeal of the app for reading blogs, I’m a big fan. This has become one of my favorite go-to apps on my iPad.

    Now it’s your turn. What are your three favorite apps? I’d love to hear about them, and be sure to link up with Kelly over at Thirsty Firsties if you get a chance. She’s running the contest for the iTunes gift card through Monday.

    And don’t forget to link up with my Teacher Toolbox Trio celebration as well! I can’t wait to discover more awesome classroom resources from TpT!

    File:Suzuki vstrom dl650 motorcycle.jpg Wikipedia

    File:Suzuki vstrom dl650 motorcycle.jpg  Wikipedia

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    Motorcycle Pictures  Freaking News

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    2012 KAWASAKI Z1000 motorcycle desktop wallpaper

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    Motor Cycle Collections: A Batman motorcycle?

    Motor Cycle Collections: A Batman motorcycle?

    Anti-Money Laundering Risk Assessments

    QUESTION
    We have two questions involving our anti-money laundering program: (1) When should we conduct a risk assessment? (2) How do we conduct a risk assessment?
    ANSWER
    Although many people think there is a specific timing requirement for risk assessments, the fact is the Bank Secrecy Act does not explicitly set forth guidelines on when it should be conducted. However, the risk assessment is usually conducted before the initial development of the compliance program. It is updated periodically. [Federal Financial Institutions Examination Council, Bank Secrecy Act/Anti-Money Laundering Examination Manual (“FFIEC Exam Manual”)]
    Our clients establish a policy to review the risk assessment either on an annual or a bi-annual basis. The risk assessment should also be updated when new products or services are offered, new offices are opened, or new delivery channels are activated. The risk assessment should be updated when another entity is acquired, a merger occurs or there is any other type of organizational change that may affect risks facing the organization.
    It is also the case that many people do not realize that there is no statute or regulation which provides guidance on how a risk assessment for an AML compliance program should be conducted. Federal financial institution examiners receive guidance about risk assessments from the FFIEC Exam Manual. The FFIEC Exam Manual assists regulators in their determination of the overall or composite level of money-laundering, terrorist financing and related risks in an organization. [FFIEC Exam Manual, Appendix]
    The risk assessment process or the final report does not have to be complicated and overly time-consuming. Depending on the complexity of the organization, at the most rudimentary level, the process may be as simple as listing the products and services offered, which customers use what products and services, and where and how the products and services are used. That said, an adequate and effective AML compliance program really cannot be developed without an appropriate understanding of an organization’s potential risk for abuse for money laundering, terrorist financing or other criminal activity. Therefore, the risk assessment process provides the organization with a structure for assessing the risks.

    We have conducted AML risk assessments for many years. If you would like information about our risk assessment reviews, please contact us HERE.

    Jonathan Foxx
    Managing Director
    Lenders Compliance Group

    Ben’s CX500

    Ben's CX500 1
    Ben Pilatti from Collie, a small mining town in the corner of Western Australia has never met David Mucci from Chicago, Illinois but he certainly catches his drift. People in far flung corners of the globe being inspired by those on completely separate continents who share but one thing in common, a passion for motorcycles. It is certainly heartwarming stuff for the January of a New Year. It was David’s CX500 that proved the key source of inspiration when Ben embarked on his first bike build nearly 11000 miles away and no doubt David would be pleased to see this lovely CX his original encouraged.
    Ben's CX500 2
    Last year Ben completed his design degree (majoring in architecture) and currently works in Perth in the IT sales industry, but motorcycles, more specifically transverse twin motorcycles, are in his blood.
    “What inspired me was my brother getting a Moto Guzzi V7 Racer back in 2012. We have a couple of Guzzis in the family so I guess that’s where the transverse v-twin fixation came from!”
    Eager to get cracking on his first bike Ben sourced a ’78 Honda CX500 from a guy named Mario a little north of Perth. The bike belonged to Mario’s father-in-law from new and they had brought the bike to Perth when they moved over from South Africa. Ben in effect became the 37 year old bikes second owner from new. It had relatively low kms for its age and was in stunning condition due to its life spent basking in the sun.
    Ben's CX500 3
    Ben is an amateur when it comes to mechanics but he tackled most of the work himself in his uncle’s shed.
    “In terms of upgrades all I really needed to do was replace the original CDI with a kick-ass aftermarket Ignitech unit. From there I replaced the bars, indicators, gauges, tail light, mirrors, headlight unit, front and rear guards, rear shock absorbers, exhaust and muffler.”
    Ben got the majority of the parts from Modern Motorcycle Company in Melbourne. Hellbound Cycle Supply and Custom Bike Electrics, two local Perth suppliers, sorted him with the rest of the bits.
    Ben's CX500 4
    “Challenges wise, replacing the water pump seal in the back of the engine in situ was a very difficult task. That, along with the constant cleaning and fine tuning of the carburettors. The inside of the tank was all flaky and rusty (as I discovered after a few awkward breakdowns…) so I had to hit it with a POR15 Tank Re-sealer kit. The first time I saw clean petrol flowing through the filter was a damn good day!”
    With the inside of the tank sorted Ben opted to leave the metal on the outside bare. It requires polishing every fortnight or so to keep the oxidisation at bay, but Ben finds the process therapeutic.
    Ben's CX500 5
    66 Motorcycles in O’Connor helped out with chopping the frame and making up the seat pan. The seat was then upholstered by another local Perth professional who according to Ben did an amazing job. The wheels were powder coated in satin black before being fitted with Shinko tyres.
    Ben's CX500 6
    Ben uses the bike every day to get to work and to carry out errands, in the short amount of time he has had it completed the trusty CX has clocked up quite a significant amount of kilometres.
    “A unique feature of the bike wold have to be the sound. I work in the Perth CBD so when I roll up into my parking spot and the sound is bouncing off the high walls of King Street, it makes me smile every time..”
    Ben's CX500 7
    “How does it ride? It’s quite good! I’m quite happy with the bike. The brakes are a little spongy and the front end is waaay too soft but other than that I love it. Especially with the new clubman bars! So next on the list is probably a nice set of progressive springs up front. I also have a twin-disk front end from a later model CX500 in my garage that I will get ready to put on soon.”
    Ben's CX500 8
    When he has finished fine tuning his CX, rather inevitably, Ben intends to get his hands on a Guzzi. Either an older Le Mans or a new V7 – “Something usable on the streets of Perth but also able to go on long runs down south to Collie and Margaret River on a whim.” We look forward to seeing that Ben, and who knows where around the globe lies the next budding amateur that Guzzi may inspire?

    Published first on http://thebikeshed.cc

    LIVING ROOM DESIGN IDEAS GET COMFORT

    LIVING ROOM DESIGN IDEAS

    Living room is the most popular rentals for guests and where families come together to end their days of rest after a long week at work or enjoying a TV program together. In most cases, this room is on the floor of a house and is very active. It is therefore essential that this area is decorated in a pleasant environment to ensure the comfort of visitors. When planning a room design, the main and most important factor to decide is the purpose of the room. One thing to remember when designing your living space is that you should feel comfortable in the room and the style, since they will likely spend most of their time in the room. Finally, here are some design ideas that show really got in touch with the style you want.

    LIVING ROOM DESIGN IDEAS

    LIVING ROOM DESIGN IDEAS

    LIVING ROOM DESIGN IDEAS

    LIVING ROOM DESIGN IDEAS

    Nutritional Strategies for Allergy and Asthma

    SeasSeason allergies to pollen and mold seem to getting more and more prevalent each year with progressively more severe symptoms in sufferers.    Treating allergies with nutrition and nutrition supplements can have big advantages over using medications.   
    Allergy medication most commonly comes in the form of Antihistamines, and there are some big problems with long-term use of these medications.     It is now known that prolonged use of antihistamines decreases levels of acetylcholine which is a key neurotransmitter involved in memory and other important functions.   In fact, antihistamine use increases the risk of senility, dementia and Alzheimer’s Disease.
    What are Allergies Anyway?
    Allergies are abnormal immune reactions to specific agents (proteins) known as antigens/allergens, which include many substances such as foods, drugs, pollens, dust mites, animal danders, feathers, along with many others. 
    Allergies may also develop when an otherwise innocent substance has significant contact with an already inflamed surface (known as sensitization).  For example, when sick with a respiratory illness, respiratory surfaces are already inflamed and substances present at this time may be “remembered” as being foreign.  This can also occur with chemical substances known as “haptons” which are combinations of self and non-self which can lead the immune system to attack the self. 
    Since there are multiple pro-inflammatory substances involved with allergies it is rare to obtain adequate control with single products/medications.  The most potent chemical mediators in allergies and asthma are leukotrienes.  Some leukotrines are one thousand times more potent than histamine as stimulators of bronchial constriction and allergy. 
    Interestingly, many medications that reduce one inflammatory pathway actually boost leukotrienes.    For example, Aspirin and other NSAIDs (Non-Steroidal Anti-Inflammatory Drugs like Ibuprofen) result in the production of excessive levels of leukotrines in sensitive individuals although they decrease prostaglandins associated with inflammation and thereby relive pain.  So long term they can create a much more severe problem.
    Asthma is linked to allergies and can be a severe and life threatening condition.   Do NOT try to self-treat Asthma – see a physician!
    Strategies for Allergies
    Try to avoid allergens by using air filters, regularly cleaning all surfaces and vacuuming and keeping your air-conditioning system on while regularly changing filters to filter out as many allergens as possible.   Remember your car cabin filter as well, and take showers and wash clothes after being outside for long periods of time.
    Change your diet to reduce inflammation.    Dramatically reduce your intake of refined carbohydrate – sugar and starch which drive insulin which drives inflammation.  At the same time increase your intake of low glycemic, organic fruits and vegetables such as berries, broccoli, Brussel Sprouts, etc.   These plant foods contain polyphenols which are potent anti-oxidants and help to reduce inflammation and allergies without side effects.
    Boos
    Increase your intake of Omega 3 Fatty Acidsfrom cold water fish such as Alaskan Wild Salmon and/or take an Omega 3 Supplement such as Krill Oil.    Omega 3 fatty acids will always reduce inflammation if taken in sufficient dosages so this should be a primary strategy for allergy sufferers because they produce many side benefits.   The only exception is people taking any type of medication to thin blood and reduce clotting like Coumadin.   In this case the combination can be dangerous!
    Nutritional Supplements for Allergies
    There are several highly effective nutrition supplements for allergies including some key herbs.
    Local Raw Honey – it MUST be local and must be raw because it will contain small amounts of local pollen and works by getting the body used to pollen much like an allergy shot.     A Tablespoon a day is as much as you need.   Many people swear by this simple and safe remedy!
    Stinging Nettle Extract – this herb has a long history of effective use for allergies and freeze dried preparations seem to work the best and are best taken BEFORE allergy season even begins to put a damper on symptoms before they start – this is true of all nutritional approaches to allergy by the way!
    Euphrasia Officianalis – aka “Eyebright” is an herb which name says it all – it is highly effective for eye allergy symptoms.
    Quercetin – is a flavonoid contained in high amounts in apples, peppers, red wine, dark cherries and berries, tomatoes, cruciferous vegetables such as broccoli, cabbage and sprouts, and raw red onions.   To treat allergies taking supplemental quercetin is the way to go, and the best form of quercetin is contained in a product called “AllQlear” by Integrative Therapeutics and can be purchased on Amazon.     It also contains “ovomucoids” from quail eggs that act as tryptase inhibitor and prevent release of histamine.
    Boswellia Extract – Boswellia aka Frankincense (yes the herb mentioned in the bible!) can be highly effective for allergies and other forms of inflammation including arthritis because it blocks the formation of leukotrienes!    To get the benefits you must take 5-loxin which is a specific extract.   Note that in some individuals 5-loxin can cause or excacerbate heart burn so it is not for everyone, but when it works it can be highly effective!
    Butterbur Extract – this plant extract can be highly effective for inhibiting leukotrienes and allergy symptoms or side effects.   You need to take a standardized extract with standardized levels of Petasin and Isopetasin) and free of Pyrrolizidine Alkaloids aka PA.  High quality brands include Life Extension, Swanson, and Enzymatic Therapy to name a few.   This product can also help many migraine sufferers and is a well-researched, proven treatment.
    NAC – N-Acetyl Cysteine – helps thin mucus naturally and boost levels of the body’s most important antioxidant Glutathione – every allergy sufferer should be taking 600 – 1,200mg per day!
    You will also find combination of these ingredients in particular products, and it is worth experimenting a bit because if you find the right product or combination of natural products you can find relief without sedation and without the side effects associated with antihistamines and more potent drugs like steroid nasal sprays or oral steroids.

    Workout Anytime in Citizen Tribune

    Workout Anytime in Citizen Tribune

    WORKOUT ANYTIME was recently featured in the Citizen Tribune. The article explains the newest WORKOUT ANYTIME location coming to Morristown, Tennessee this October. It gives background on Steve James and Scott Elliot and how they came about the WORKOUT ANYTIME brand. The article also goes into further detail on the services at the gym and the owners planned community outreach.
    You can view the full article here. 

    H Garage Honda Gold Wing


    In 2012 Scott Halbleid left his career as a graphic designer to focus his efforts on building custom motorcycles. As a trained, multidisciplinary artist his skills already included sculptural and fabrication techniques which when combined with a lifelong love of motorcycles had him positioned perfectly for the transition. Since he opened the doors of his ‘H Garage’ workshop he has amassed an impressive portfolio of custom builds, but this ’78 Honda Goldwing, his latest creation, is the icing on the H Garage cake.




    Scott acquired the Gold Wing when an acquaintance stumbled across it decaying in a barn and offered it up for sale. He had already been tempted by another Gold Wing he’d seen at a swap meet months before so convincing himself to lay down the cash was an easy task. After taking ownership of the ageing GL1000 it was decided the bike would be his next workshop project with an aim to transform it into a fully faired bagger. Thankfully after some deliberation while observing the stripped down Honda the bagger theme was ousted in favour of a Hot Rod/Mad Max themed bike, naked, raw and packing plenty of attitude.



    With the beast of a bike taking up a large chunk of real estate in Scott’s 2 bench workshop the Gold Wing build had to be prioritised and completed as soon as possible. Over the following 6 months he transformed the 1800cc behemoth into his minimalistic road warrior named No. 5 to commemorate his fifth H Garage workshop build.

    After the initial tear down the Gold Wing’s frame and its water cooled, flat 4 engine were cleaned and painted before being reunited once again. Hot Rod parts manufacturer Mooneyes supplied a set of solid alloy “moon discs” to conceal the bikes cast wheels and the stock Honda fenders were stripped to bare metal. In the rear he trimmed the fender and rolled it around to sit over the rubber at 5 minutes past twelve and tucked an integrated brake/signal LED strip beneath the lip of the fender.



    With the removal of the bikes faux fuel tank (on this model Gold Wing the real fuel tank lives under the seat) a new air filtering system was required, so Scott once again looked to an aftermarket manufacturer in the Hot Rod scene for a solution. Performance carburettor specialists Holley had the perfect solution in the form of a large billet filter that perfectly fit the top of the frame so he mounted it using a custom made inlet system, feeding all 4 of the bikes carbs.



    When it came to the bikes exhaust extra time was spent refining its design prior to fabrication. A pair rectangular tips were underslung on the frame to visually draw the bike lower to the ground. Shooting out horizontally from either side of the bike the mufflers were welded to the stock headers and produce an exhaust note that’d put most Harley Tourers to shame. With modifications to the flow of gases through the carbs and out of the engine some tricky tuning was required. For this Scott enlisted the help of Chad Francis of RetroWrench who solved the problem with careful synchronisation, jetting and a bit of needle drilling.


    The bikes factory controls were swapped out with MotoGadget switches, new cables and hand levers mounted to a set of drag style bars. To help keep cables to a minimum a GPS speedo with integrated tacho sits on the backbone of the frame. The headlight has been replaced by an alloy framed, mesh faceplate and a pair of high intensity LED Fog lights perched atop the engine guard rails provide enough light to illuminate a small stadium.   



    Suspension has been upgraded with Progressive rear shocks and rebuilt fork internals and all of the tired old brake lines have been replaced with braided ones. The seat pan was designed to wrap over the fuel tank which protrudes out from the top of the bikes frame. Using several welded sheets of steel it hugs both the frame and tank perfectly allowing easy access to the tanks filler cap.

    The final finish on the bike was achieved by applying a custom paint colour to the face plate and the fenders before laying down a satin clear coat which gives them the appearance of raw steel. The gas tank, radiator surrounds and various brackets were stripped bare before being clear coated in a heat proof clear coat while the frame, drivetrain and forks were finished in satin black.


    There are so many incredible details on this bike that I had to ask Scott what he likes most about the No. 5 Gold Wing to which he replied… “Riding it! It’s loud, obnoxious and fast. People seem to dig it too which is always a plus.” What’s your opinion?x

    (H) GARAGE     |     Photos by Craig Schneider


    first published by returnofthecaferacers

    WORKOUT ANYTIME in Club Industry

    WORKOUT ANYTIME in Club Industry

    In an article titled, “Reaching Landmark 50 Gyms Open, Workout Anytime Prepares for Rapid Acceleration in 2014” features WORKOUT ANYTIME’s 50th club opening. Along with opening their 50th location WORKOUT ANYTIME is looking at rapid growth acceleration through the 2014 year. WORKOUT ANYTIME’s CEO and co-founder Steve Strickland outlines a few important development metric’s of the year such as in 2013 WORKOUT ANYTIME doubled in locations.
    You can view the full article here. 

    Cut your Protein why no Sugar?

    The case against sugar is a complex one. Besides the fact that refined sugar is a totally unnatural substance that has been stripped of its nutritional value—fiber, vitamins, and minerals—apart from the calories it provides, sugar in concentrated form is very hard on the pancreas. The pancreas, which is responsible for the production of insulin and therefore the regulation of blood sugar and energy levels in the body, has adapted through evolution to deal with a steady flow of glucose in small quantities such as those that result from the intake of complex carbohydrates.

    One of the biggest beauty cons of all is the idea that if you eat lots of protein your muscles, skin, hair, and nails will grow strong and you will stay young. Like the old-fashioned high protein diet for building up athletic strength, it doesn’t work. The human need for protein has been grossly exaggerated. At the turn of the century, respected opinion held that we need between 120 and 169 grams of protein per day. Then Chittenden showed in human experiments that far better performance and health were possible on fifty grams, a much lower amount. Another scientist named Hindhede set the figure at thirty grams. Then Oomen in Amsterdam and Hipsley in Canberra discovered a population in Australia which develop not only full health, but exceptional muscular structure and performance on a diet of merely 15 to 20 grams of protein per day.

    Diet Start

    Later in the United States, the American Research Council’s Food and Nutrition Board agreed on a daily requirement of 70 grams for adults. One member of the board, named Sherman, described how this figure was arrived at. The evidence the committee examined indicated that a much lower amount was needed, somewhere around 35 grams, but there was agreement that if so low a figure had been set there would have been a public outcry, so a corresponding “margin of safety” was decided on and the 70-gram figure was published. But because the scientific basis for the figure was nonexistent, the word “recommendation” was chosen instead of “requirement.” Current recommendations for protein intake hover about the 50-gram mark, although there is strong evidence now that we probably need even less.

    Your body needs amino acids, the constituents of protein, for its metabolic processes, for growth and the repair and maintenance of body tissue. Proteins are made up of twenty-two different amino acids; all but eight of them your body can manufacture itself. These eight, which have to be taken in through your foods, are referred to as “essential” amino acids.

    A large portion of a protein molecule is made up of nitrogen, and one of the important things about taking protein is that it helps keep a good nitrogen balance in the body, so there is as much nitrogen coming into the body as there is leaving it. This balance helps maintain body health and muscle strength, so that you don’t go into what is known as a negative nitrogen balance, when you lose muscle tissue from your body. To keep your nitrogen right, 10 to 15 percent of your total calorie intake should be from protein.

    But when a greater percentage than this of your calorie intake comes from protein foods, then your body goes into a negative mineral balance and you start gradually losing precious minerals and trace elements such as zinc, calcium, magnesium, iron, potassium, and chromium from your system. These nutrients, so easily lost from the body, are vital not only to physical health but also to emotional stability and well-being (more about minerals later). Wachmann and Bernstein of the Department of Nutrition at Harvard University investigated the high protein diet and came to the conclusion that the protein-rich (especially the meat-heavy) diet plays a strong role in the genesis of osteoporosis, a softening of the bones, particularly in women after menopause, caused by the loss of minerals. This is probably because of the high protein diet’s tendency to leach valuable minerals (in this case calcium) from the system. And purely from the point of view of physical beauty, many of these lost minerals, such as sulfur, selenium, zinc. magnesium, and calcium, can make the difference between prematurely aging skin caused by a rapid collagen and elastin breakdown, nails that split, or hair in poor condition, and radiant looks glowing with strength and health.

    Finally, the breakdown and metabolism of proteins in the body lead to the formation of a number of complex by-products such as urea, nitrogen, and ammonia, which can be toxic. These wastes need to be eliminated. This isn’t always easy, and it puts great strain on the liver and kidneys. This is why, on the well-known high protein reducing diets, you are advised to drink large amounts of water in order to water down these poisons and help excrete them.

    Quick Tip: Planetside 2 – Medic Revive Not Working [Note]

    Just a quick tip for those who have recently jumped back into playing some frantic Planetside 2 and thought there was something wrong with the medic tool, being unable to revive, thinking they can’t revive, etc – there was a patch a bit back that changed the Medic Tool so that Left-Click will Heal and Right-Click will Revive. Although changing such a long running/’staple’ operation is a little lip-pursing, it should have the overall positive effect of assisting with attempting to revive within a tight group of teammates (instead of your tool randomly healing someone close, it should more effectively target the face down teammate on the ground). Just a note.

    See You In The Games!

    The Benefits of Jump Training

    Watch a group of kids and you will likely see bobbing heads – kids love to jump and there are good reasons for them to jump.   A key aspect of human movement is learning to store energy and then reclaim it as part of a movement cycle. For example up to 40% of the energy required for movement during walking and running is created by storing energy in the leg muscles as the foot lands and then using it during the push-off phase.  The technical name for this cycle is the “Stretch-Shortening Cycle” or SSC.  The SSC takes advantage of the fact that muscles can act as springs:  they store energy as they are lengthened then rebounding in the opposite direction as they get shorter.

    Efficient movement takes advantage of the stretch-shortening cycle and muscles are designed to store and release energy in a rhythmic pattern of loading and unloading just like loading and unloading a spring.  In addition, power for all athletic movements is generated by taking advantage of the SSC.     A key aspect of getting the most from this cycle is rhythm and timing which are learned through repetition.
      
    There are three distinct phases to jump training:

    The Loading Phase – such as landing phase of walking and running where the muscles lengthen under tension to absorb the landing.
    The Amortization Phase – where the muscle transitions between loading phase and the Unloading phase.
    The Unloading Phase – where the muscles shortens and transfers the stored energy externally like a spring recoiling such as the push-off phase of walking and running.

    Jumps can be little – like jumping rope or big – like box jumps.  Start with little jumps.  A great place to start is jumping rhythmically in place with both feet with short fast jumps.   You want to land on the ball of the foot and flex your knees when you land and let your heels just kiss the floor then jump up again and repeat.  Start with really tiny jumps and try to let the elasticity of your calf and quad muscles do the work – done properly it should feel relatively easy.   It will take several weeks to condition the muscles of the foot and calf to be able to do longer sets so take your time.  In addition there are many benefits to performing this training without shoes so the muscles of your foot get conditioned and you have a better feel of the ground.

    It is also important to insure your knees track over your toes and do not collapse inward so do short sets (30 seconds or less) of low, fast jumps on both feet and learn to feel the rhythm of the cycle of landing and push off.

    Once you master this you can add more height to your jumps after you are warmed up.   Stop each set if you start feeling tired or feel unstable, and recover completely between sets.  Do NOT do jump sets to failure. Eventually you can progress into full squat jumps.   However remember the key to capturing the benefit of the stretch-shortening cycle is a quick rebound after landing.  So if you go too low in the loading phase the pause between landing and rebounding will be too long and you lose the benefit of the stretch-shortening cycle.

    Over time you can even progress to single leg jumps or box jumps where you jump down off a height to the ground/floor then land and rebound up.  Take these progressions SLOWLY – it is important to build the elastic strength of the muscles in your foot, lower leg, and thighs over time and stopping BEFORE you are exhausted will prevent injury.  This is why kids naturally like to do short sets of jumps repeatedly – it feels good when done properly!

    There are many benefits to jump training including:

    Toning the lower body – jumping recruits all of the major muscles of the lower body while at the same time being the ideal stimulus to build bone strength.

    Jumping burns lots of calories – once you can build up to being able to do 1 – 4 minutes of continuous jumping like jumping rope you can really rack up the calories!

    Jumping pumps up the cardiovascular system – as above once you can jump safely and in good form for 1 – 3 minute sets you will not believe how high your heart rate gets!

    Jumping also demands great balance and stimulates fast-twitch muscle fibers.   Fast-twitch muscle is the type of muscle we lose quickest as we get older.   Fast-twitch fibers are not just important for athletes – they are important for preventing falls because the ability to produce force quickly is important to be able to react quickly when your balance is unexpectedly challenged like stepping off a curb you do not see!

    Jumping is the best way to build the strength of bones – bones need impact and force to stay strong. The key is starting with small jumps and gradually building the height of jumps and time spent jumping.

    There are many ways to build jumping into a workout such as doing some skipping drills which can even be done on a treadmill safely once you get the hang of it.


    It is also worth working with a trainer to help you develop proper jumping mechanics and the stability you need to land properly which are pre-requisites for safe and effective jump training.

    2005 YAMAHA YZFR6 Motorcycle pictures, specification

    2005 YAMAHA YZFR6 Motorcycle pictures, specification

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    Kaatsu aka Blood Flow Restriction Training

    Kaatsu training was developed in Japan five decades ago.  Ka means “additional” and atsu means “pressure.” An English layman’s term for the practice is “blood flow restriction training,” and involves performing strength training exercises while restricting blood flow to the extremity being worked.

    A significant benefit of the method is that you can use just 30 to 50 percent of the weight you’d normally use while still reaping maximum benefits of resistance training. You use less weight but do more — up to 20 or 30 repetitions versus 8 or 12 in most traditional strength training programs.
    Cuffs or bands are used that are just tight enough to allow arterial blood flow but not venous flow. This causes lactic acid and other waste products to build up, giving you the same benefit as heavy lifting without the dangers associated with heavy weights. For this reason, it’s a great strategy for the elderly and those who are recuperating from an injury.

    Scientists believe that restricting venous blood return can dramatically boost growth hormone secretion, reducing myostatin and inducing cell swelling.    Even better there is less overall tissue damage compared to traditional high intensity resistance training.

    History of Blood Flow Restriction Training

    The history of this type of training was detailed in an Outdoors Online Article (https://www.outsideonline.com/2023016/you-should-probably-try-japanese-blood-flow-routine):

    “Kaatsu came about in 1966 when 18-year-old [Dr.] Yoshiaki Sato, now a doctor, noticed the intense ache in his calves after having assumed the traditional Japanese sitting position during a typically long Buddhist ceremony. It was an ache much like the one he experienced after lifting weights — an ache he realized had to do [with] the occultation of blood circulation.
    Eureka! Using himself as a test subject, Sato spent the next several years perfecting a system of blood-flow moderation using bicycle tubes, ropes and straps. He later replaced the tubes with thin computer-controlled pneumatic bands. The idea was to apply pressure around the arms and legs while lifting a light load, safely impeding the flow of blood to exercising muscles.
    Slowing this flow engorges the limbs with blood, expanding capillaries, engaging muscle fibers and raising lactic acid concentration. But — and here’s part of what makes Kaatsu unique — it fools the brain into thinking it’s being put through a vigorous workout.”

    Kaatsu training can stimulate muscle growth and strength in about half the time, using about one-third of the weight, compared to regular resistance training.

    How does Kaatsu Work?

    The concept idea behind blood flow restriction training is to restrict blood flow in an exercising muscle/s using a band around the upper portion of the arm or leg being worked. This creates a metabolic disturbance that has local and systemic effects:

    1. A reduction in the partial pressure of oxygen and increase in the acidity of the muscle tissue stimulates protein synthesis through an adaptive response to the stressor.

    2. The central nervous system also senses the challenge and compensates by increasing sympathetic tone, heart rate, ventilation and sweating.   There is also an accentuated hormonal response as mentioned previously.

    Kaatsu also stimulates mTOR signaling and lowers myostatin (myostation stops muscle growth!)
    Unexpectedly muscle growth occurs both sides of the cuff even though blood flow is only restricted on the side farthest away from the heart.    The systemic increase in Growth Hormone also drives overall muscle growth.

    How much Pressure?

    It is important not to restrict blood flow too much, as this could lead to injury and fainting.
    The good news is that research shows that if you use common sense the risk of using too much pressure is easy to minimize.  Your limb should not be tingling, turning red, blue or purple, and you should not lose feeling and should be able to feel your pulse in the limb.
    For a great quick start guide to Kaatsu click here:  https://www.kaatsu-global.com/quick-start-guide-001/
    Kaatsu Training Protocol

    A typical training session uses three sets 0f 20 – 30 repetitions per set. use half or less of the weight you’d normally use. Rest between sets is short with typical rest time being 30 seconds.

    Could Kaatsu Cause Injury such as Deep Vein Thrombosis?

    Kaatsu is NOT the same as putting a tourniquet on and if you follow proper precautions is quite safe.    The key is that Kaatsu does NOT alter arterial blood flow as described previously.    It is important to use cuff’s designed specifically for this process.
    Contraindications for Kaatsu

    • Women who have had a mastectomy with or without radiation and/or an axillary node dissection should not use blood flow restriction training.
    • People in hemodialysis who have arterial venous fistulas. Avoid doing blood flow restriction on the affected limb
    • Pregnant women should not use Kaatsu training.

    2007 HARLEY SPORTSTER ‘ONE PUNCH’ – ZADIG – THE BIKE SHED


    ‘One Punch’ straight to the chin; a  knock out. Zadig Motorcycles delivers a decisive blow to the custom motorcycle world with this Harley Sportster, named after one of my favorite film characters of all time, Mickey, from Guy Ritchie’s turn of the millennium dark comedy, Snatch. Like a bare knuckle boxer, it is tough, gritty, no frills, and I bet it has quite a bit of growl coming out of those pipes that are taped up like a couple of beat-up fists. Details and cohesiveness of design are what bring custom motorcycles to life, and ‘One Punch’ has a lot to notice. Stand out features are the intricate detailed tank and gas cap, as well as the woven seat. More importantly though, is the unique overall design that captures the spirit of a quirky bare-knuckled boxing gypsy. Add in the fact that the bike was built for charity, and you’ve got the winning combination that is our Bike of the Month for December 2014.








    first read on wind-blown.com

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    Engine Spockets for Your Harley Motorcycle

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    ‘82 Yamaha XV920 – Hageman Motorcycles

    GreenXV01
    Written by Martin Hodgson.
    In 100 years time when they write the history of the current custom motorcycle renaissance that we are living through you can be sure that Greg Hageman will be one of the leading names credited for spurring the revival. He can turn out a mean Harley, cafe a Honda and build just about any style of bike but it’s his incredible work with Yamaha Virago’s of the early ’80s that have really won him acclaim around the world; from magazine covers, to TV features and the trophies to match. But not only has Greg inspired a new generation of XV builders keen to tackle the old V-Twin he’s also produced a range of quality parts for his fellow customisers and without him leading the resurgence of the models popularity you have to wonder if the all new Yamaha “XV950” Bolt would ever have eventuated!

    It was no surprise that when the Bolt was released and Yamaha arranged a build off between ten workshops that Greg took out the top prize with a vintage scrambler take on the all new XV. This latest build however is a little of the old and new, based on a 1982 Yamaha XV920 with a modern twist, the running gear is taken from a 1998 XV1100. “This bike was built for the perfect customer, someone who was more interested in performance, function and reliability than budget. He asked for a classic scrambler look that would mainly be ridden on road, but have the ability to occasionally stray off into the back pasture to check on his horses,” explains the main man from Hageman Motorcycles. Greg’s bikes are always picture perfect, like something you would expect to find on a new bike showroom floor, so the 82 frame might be thirty odd years old but you’d never know now that it’s had the Hageman treatment and is finished out in all black.
    GreenXV05
    The standard subframe is gone and bolted to the back is one of Hageman’s own straight from his parts catalogue, these have become a must have item for so many Virago builders and while many have tried to imitate there is nothing like the real thing! With the customer wanting the option of taking short rides two up the subframe was modified to accept this seat that provides plenty of comfort and practicality without taking anything at all away from the looks. If Greg’s subframes provide part of the all-important skeleton of a world-class Virago build his fabrication skills have also stood the test of time making beautiful Benelli tanks fit perfectly on the Yamaha frame. This bike is no different with the classic tank getting a pair of Yamaha badges and a flip style fuel filler. “As you can probably tell we were really going for a British look, the owner had the tank painted by Moecolors of Tampa to match an old MG he was rather fond of.”
    GreenXV02
    To let the paint work really stand out the front and rear fenders are not only exceptionally practical but have been polish to a brilliant shine. The addition of racing side covers is another Hageman signature that gives you more than a subtle hint of the inspiration of this classic Scrambler. With the Green Machine now looking a treat it was over to functionality as Greg’s bikes are built to ride and the suspension has come in for a thorough overhaul. The stock forks are swapped out for a late-model HD entire 39mm front end. Not stopping there the forks have been rebuilt with improved springs and preload adjusters. Out back the unique in frame mono-shock has been swapped out for a Hagon unit that also features a remote adjuster. Arresting forward momentum is done courtesy of a single drilled disc rotor up front and the beefy Yamaha drum at the rear.
    GreenXV11
    But getting that momentum well and truly underway is the very clever engine swap that Hageman has performed mating the ’82 XV frame with the newer and bigger capacity ’98 engine. Before the big block 1063cc engine was fitted into place Greg treated it to polished stainless fasteners and a thorough detail. With just 2,000miles on the clock it was in brilliant condition and the far superior ignition and starting system leads to a classic bike with modern reliability. The standard carbies have been ditched for Mikuni VM items that add even more torque and top end performance. Given the owner wanted the ability to go off-road to check on his horses Greg had to come up with an exhaust system that looked good, was performance orientated but didn’t put a fright up the ponies. “The exhaust is something I made using Cone Engineering “Quiet core” mufflers, making the secondary baffles removable. It’s a two into one, into two system.”
    GreenXV10

    With the major components taken care of Greg spent a good deal of time piecing together all the little parts of a motorcycle that turn a custom into a truly functional machine you can ride daily. “I added a Motogadget M-unit, Motogadget bar end turn signals for the electrics. The Speedo is Acewell, I like the simplicity of using and installing this speedo.” The flat track bars keep the look spot on and with just the small Motogadget switches, master cylinder and a single mirror result in an extremely clean look that is still utterly practical. The headlight gets protection from a mesh stone guard while an old school taillight sits out the back on the rear fender. There is passenger fold up foot pegs for the pillion and Greg put in special effort on the riders peg placement, as the customer is 6’4″ and wanted a comfortable ride that was still sporty in nature.
    GreenXV14
    Finishing up the build are the excel alloy rims with stainless spokes that have been laced to the standard hubs. Rubber comes courtesy of Kenda dual sports “less aggressive since it’ll spend the majority of time on the pavement.” Which is yet another reason a Hageman build is such a work of art; they look good enough to enter any show and take home the trophies, yet never compromise on being a useable motorcycle. “The bike runs, rides and handles very well, mission accomplished.
    GreenXV18
    The bike is most of all, very fun to ride, comfortable and dependable unlike so many customs on the market I see being built today. I like to emphasize both functionality as well as the cosmetic look.” Greg’s longevity and success is simply a commitment to delivering in every area a motorcycle should, with no corners cut and an end product straight from the top shelf!

    GreenXV07
      First read on www.pipeburn.com

    Just For Kicks: Macco Motors’ XS400

    Less is more: Macco Motors' custom Yamaha XS400 is so minimal, it's even lost its electric start.Most custom builders don’t enjoy messing with electrics: they’ll install a lithium-ion battery to save weight and leave it at that. More adventurous workshops might rip out the fuses and install a control box like the Motogadget m-Unit.
    Jose and Tito of Macco Motors have just gone one step further. To satisfy a client’s rather odd request, they’ve removed the entire electric start system from their latest build. To fire up this XS400, you need good old-fashioned muscle.
    Less is more: Macco Motors' custom Yamaha XS400 is so minimal, it's even lost its electric start.
    “Hans wanted a café racer based on the three-cylinder Yamaha XS750,” explains Jose, “but he was having a tough time finding a suitable donor. A lot of classic bikes didn’t make it to Spain in the glory years.”

    The Macco lads settled on a 1978-spec XS400 A2A in good condition, and fitted a XS750 fuel tank. Then came Hans’ unusual request. “He wanted us to replace and relocate the battery,” says Jose, “and a few days later asked us to remove the starting system electrics—leaving only the kick start. He wondered if it was possible, and we said yes.”
    Less is more: Macco Motors' custom Yamaha XS400 is so minimal, it's even lost its electric start.
    Macco called in a friend to help: ex-MotoGP mechanic Sergio Pitencel, who worked with Carlos Checa and Roberto Puig in the Honda team in the ’90s. “He’s a wise man from whom we learnt a lot.”

    The battery was removed and the circuit converted from DC to AC. Two control modules were then made up: one for the starter system and another one for the lights, which are powered by a small 8Ah Lithium-ion battery from Ballistic.
    An adjustable voltage regulator also had to be made up, and the coils were replaced with smaller items taken from a jet-ski. (That’s not even the full list of mods, but the rest will only be of interest to electricians.)
    Less is more: Macco Motors' custom Yamaha XS400 is so minimal, it's even lost its electric start.
    After clearing the electrical obstacles, the rest of the build was pretty straightforward.

    Spoked wheels were on the brief. So the standard 18-inch mags were ditched, replaced by SR250 rims—19 inches at the front and 18 at the rear. After fabricating a new front axle, Macco installed classic Hagon shocks and fitted Metzeler Lasertec rubber.
    The tuned engine now breathes through a pair of K&N filters and shorty mufflers. There’s a chopped subframe and a very neat fiberglass tail section with a license plate support.
    Less is more: Macco Motors' custom Yamaha XS400 is so minimal, it's even lost its electric start.
    The finishing touches are typically classy. Inverted Tarozzi semi-elevated clip-ons are wrapped in brown leather grips to match the seat—a detail that’s repeated on the kick-start lever and gear shifter. Hooked into the new electric circuit are a new analogue speedo and tacho, mini turn signals and a 6.5-inch headlight.

    Less is more: Macco Motors' custom Yamaha XS400 is so minimal, it's even lost its electric start.
    The XS, now christened “Dark Bullet”, was then finished in a typically Macco fashion: matte black and raw steel, punctuated by gold pinstripes. Everything has been refinished, including the engine, wheels and frame, and it’s right on the button.

    Except there’s no button. You just have to use your leg to start it.
    Macco Motors | Facebook | Instagram | Photos by Sergio Ibarra from Semimate.

    First read on bikeexif.com
    Less is more: Macco Motors' custom Yamaha XS400 is so minimal, it's even lost its electric start.

    Deals And Sales – ‘Things Goin’ On This Weekend’ (Weekend of August 11th, 2017) [Notification]

    Just a quick Notification of some things going on… Once in a while, I try to post about Sales going on somewhere – especially the ‘big’ ones, like Summer’s End or Christmas Sales. This weekend, there are a few ‘Free Weekends’ and Sales going on (that I saw so far) and thought I wanted to share them, just in case there were others interested in these games, heh. Here’s what I saw is Goin’ On This Weekend:


    Guild Wars 2 Expansion (Path Of Fire) is Free To Try all weekend:

    https://www.guildwars2.com/en/news/get-ready-for-the-guild-wars-2-path-of-fire-preview-weekend/

    GOG.com (formerly Good Old Games) is having a couple of Sales on games which include series like Master Of Orion, Warhammer 40K, Painkiller, Delta Force, Red Faction and at the same time having a sale on Strategy Games like Codename Panzers, Men of War, Hybrid Wars, Total Annihilation, Empire Earth, and more:

    https://www.gog.com/promo/20170807_weekly_sale
    and
    https://www.gog.com/promo/20170811_special_promo_strategy_sale

    Some other games, which are Free To Try all weekend via Steam, are:

    For Honor, the medieval swordplay/battle game is Free To Try all weekend and selling for half-price
    (for those that remember Die By The Sword, it looks like it may be similar to that, but in an ‘arena’ setting [sorry, but I haven’t been able to try it yet]):

    http://store.steampowered.com/app/304390/FOR_HONOR/

    Saints Row IV, from the crazy “each game is increasingly like GTA-on-drugs” open-world/action
    series, is Free To Try all weekend and selling at a reduced price
    [I haven’t tried it yet, but I am still playing the wacky Saints Row III once in a while and still getting a kick out of it]:

    http://store.steampowered.com/app/206420/Saints_Row_IV/

    Sorry I didn’t get to finishing this sooner, but the weekend isn’t over yet! Get out there and try these games out or grab something you want on sale – and maybe See You In The Game!

    Edit:

    I completely forgot one more I was going to post in here! 

    GamersGate also has some games on Sale right now, including Borderlands (for five bucks!), the Mafia series, Bioshock series, Xcom series, and more:

    https://www.gamersgate.com/offers

    [Note: I am not affiliated with these game sites, nor do I receive any compensation for mentioning them here (the Links do not have any ‘affiliate tags’ or similar additions to them) – I am merely an enthusiastic gamer and like to share deals and other goings-on with other gamers like me. Enjoy!]

    Eating Clean 12 Days of Christmas — Sugar Body Scrub

    Like I’ve mentioned before, I want to start exploring all-natural body products, so along with the lip balm, I made homemade sugar body scrub. The scrub was super easy…if you can stir two ingredients together you can make sugar scrub 🙂 Not only does the scrub work just as well as expensive store-bought brands, it was significantly less expensive. Here’s what I spent…

    Kroger brand Turbinado sugar $3.50
    Kroger brand baby oil $1.99
    Essential oil $4 (but I only used 1/3 of the bottle so $1.33 worth approx.)
    Jars $6

    Total spent…$12.82 which made 6 jars, so $2.13/jar 
    I could have probably made them even cheaper, but I went with the nicer glass jars since I was giving them as gifts. 

    Here’s the recipe I adapted from Martha Stewart
    Homemade Body Scrub
    Body oil (I used baby oil, but you could use any kind of oil you want)
    Epsom salt, sea salt, or organic cane sugar (I wanted a sugar scrub, so I used turbinado sugar)
    12 oz. jar with cap
    Lemon zest or 9-10 drops of your favorite flavor of essential oil

    Combine 1 cup of body oil with 2 cups of Epsom or sea salts or organic cane sugar (depending on how fine a grain you like). Add lemon zest or essential oils for color and fragrance. Package in jars.

    Zonnevlek Harley-Davidson Street 750


    During my visit to Japan with Harley-Davidson late last year, we were introduced to 5 Japanese builders whose workshops had been invited to each customise one of the new H-D Street 750’s. The project was coined the “Street Build Off” and the 5 workshops involved included Cherry’s Company, Asterisk, Duas Caras Cycles, Luck Motorcycles and Custom Works Zon. Only a few short months later the builders unveiled their creations at the Mooneyes Hotrod and Custom Show in Yokohama, where a panel of judges awarded one workshop as the outright winner. Taking home the prize was Custom Works Zon with their heavily customised ‘Zonnevlek’ Street 750 racer.



    The Zonnevlek (meaning Sunspot in Dutch) was the brainchild of CW Zon duo Yuichi Yoshizawa and Yoshikazu Ueda. Since 2003 the pair have been building unique v-twin powered choppers and bobbers, gaining international attention in 2007 with their entry into the AMD Championship of bike building.


    With the opportunity to customise Harley’s newest family member the duo made the brave decision to depart from their usual traditional chopper styled builds. Inspired by the Street 750’s already impressive 4.6 second 0-60mph acceleration and mid 13 second 1/4 mile capability they opted to build a motorcycle that would focus on improving straight line speed…with a modest sprinkling of aesthetic eye candy.


    Taking a mere 3 months to complete the Zonnevlek is an almost complete redesign of the H-D Street with only part of the original frame and the stock 750cc engine remaining untouched. To make the most of the bikes power dropping weight was paramount, so the build began with a dramatic frame redesign. The standard half duplex frame was rebuilt using a single cradle design with custom made mounts and braces to secure the engine firmly in place. In need of a new home the bikes radiator was relocated to beneath the bike adding weight to its rear end for improved traction and a lower the centre of gravity.


    The Zonnevlek’s angular tank functions as a cover, concealing electrical components and the complex linkages of the “jockey” shifter. A single lever on the custom made handlebars actuates the front brake and engaging the clutch is left up to what was originally the gear selector pedal. Tucked beneath the seat is a fuel cell containing enough juice for a sneaky, backstreet burn or a few, flat out 1/4 time trials and the original instruments have been replaced by a function focused Autometer tacho.


    Up front is a one of a kind set of custom made forks holding a 19 inch wheel wrapped in Avon Speedmaster Rubber. In the rear is a CW Zon signature style single sided swingarm with mono shock suspension and a 15 inch Rocket Racing wheel wearing a classic Hoosier drag slick. To free up a few more horses from the liquid cooled v-twin a custom made exhaust system and intake have also been added and fuelling remapped to suit.


    As you study these photos more and more of the Zonnevlek’s incredible details become apparent. From the alloy bushes, braces and panels to the brass highlights. It’s the stark grey paint and contrasting gold leaf pin striping by Mr.G and the intricate engraving by 4 Dimension Studio that really push the boundaries on this build though. While straight line bikes aren’t usually our thing, it’s easy to see why this beast won over the Street Build Off judges. It’s yet another example of why Japanese builders lead the way with their creativity and craftsmanship in the custom motorcycle scene and I can’t get enough of it!



    First published by returnofthecaferacers.com


    It’s Not Just You™: AMD’s Crimson Drivers, Radeon ReLive Not Working At First [Possible Fix]

    Just a quick post before I go to bed here, that I wanted to share about the AMD Crimson Drivers that I got notified about just a bit ago, which included AMD’s “ReLive”, their new Game [and Desktop] Recording utility – ‘built-in’ to their 16.12 Drivers… For those who couldn’t get it working right away (I see posts about it already in the Official AMD Forums), I couldn’t either… And although I eventually did, I wanted to let others know, if you are having issues with it: It’s Not Just You™

    I was already starting to get tired when I saw a notification of the Driver Update – and I had no idea there was a nifty Game Recording ‘app’ incoming with it [I haven’t been reading much lately, I have another Cold for pete’s sake!]. For AMD GPU owners, waiting patiently to see if AMD was going to come out with their own Game Recording utility – it’s here! The future is now!

    Check out AMD’s Video on their ReLive edition of Radeon here: 
    https://www.youtube.com/watch?v=nRSm12lwRe4

    [I really wanted to start Testing it all out tonight, running Benchmarks and collecting Data for a TestRun or a Quality Test with it; but my sleepyness is actually building and getting the better of me, so I better go soon – I wanted to share what I did this evening though, to get it working (for me), before I go…]


    Without going over the few things I tried first that didn’t work (setting configuration, testing with different games, etc), here’s the steps to take that finally got it running, for me:

    • Download the Latest AMD Drivers via their main Website (http://support.amd.com/)
    • Uninstall the main AMD Drivers via the Control Panel > Programs > Uninstall/Change Program
    • Reboot
    • Install AMD Drivers via the Download from their Website
    • Reboot

    That’s it!

    After that, even though I have a 200 Series* AMD GPU at the time of this writing**, I was able to get ReLive up and running, even playing a little bit with the configuration and making a couple of short test recordings, before I came here to write this quick ‘tip’ of what might help get it going for others… It’s a larger ‘step’ (messing with Drivers, as opposed to just messing with Configuration/Settings); but I always like to Troubleshoot from the smallest steps first (eg. changing some settings) to larger steps (eg. re-installing software) to huge steps (eg. OS reinstallation, hardware changes). Thankfully, it started working just fine after only a bit of a ‘larger step’ taken.


    Although with the most recent versions of Windows you don’t always have to Reboot it when making changes, it helps to get everything ‘in order’ in the background, re-initializing all hardware and Drivers fully – which is why many installers/software still get you to do it through their installation programs.

    I plan on putting the Game Recorder through it’s paces, working on a TestRun and a QualityTest, to come in the future here at The Blog – for now though, hopefully ReLive can get up and working for you, too – good luck, and if you are having troubles with it, remember – It’s Not Just You™!

    * The AMD page on ReLive at their main website (http://www.amd.com/en-us/innovations/software-technologies/radeon-software/gaming/radeon-relive) shows only 400 Series GPUs as ‘Officially Compatible’. Although it does not state ‘it will not work with earlier Series’, it is unknown 100% at this time if it is possible, hence my mentioning it above

    ** Disclaimer and Personal Veracity Statement: Although I currently own an AMD GPU, I have owned NVIDIA GPUs in the past and will do so in the future. I have no personal preference between the two, purchasing one or the other as Upgrades depending on my needs at the time and my financial limitations at the time I choose to Upgrade. I have not and will not receive any compensation for mentioning or talking about either companies’ products. I am merely an enthusiastic user (of both).

    ‘Snipe’ Yamaha SR400 – Old Empire Motorcycles


    The Snipe. A well camouflaged but otherwise nondescript bird that is native to the old world. But for such a seemingly average little fellow, it has sure inspired a hell of a lot of things to be named in its honour. The dictionary defines a ‘snipe’ as the act of ‘making a sly or petty verbal attack.’ That act is named after the military tactic of ‘sniping’, or shooting at the enemy over a long distance. This in turn took its name from the difficulties involved in hunting the bird with a rifle as its flight patterns are erratic, making it almost impossible to hit ‘on the wing’. But most importantly to this story, the bird also gave its name to the Sopwith Snipe, the replacement aircraft to the now famous Camel. And while it’s service began only a few short weeks before the end of WWI, it was renown for its rate of climb and manoeuvrability. Now fast forward to South Eastern England in 2016, where to likely lads with a fascination for old British aircraft have decided to build themselves a custom motorcycle…


    “Our last thumper was the ‘Osprey’ which was based on a Suzuki GN400,” says Old Empire’s Alec. It proved quite the hit with the British public and off the back of that particular build, the boys had an enquiry about building something similar but unique in its own right. They decided, as they have done with other builds, to start with a new donor motorcycle so they could focus on improving the aesthetics and upgrading the components rather than restoring worn, broken or just plain skanky bits. Nowadays, the SRs are the only real big, air-cooled singles that builders can get new. And with the experience the boys had working with older SRs, they knew their way around it.


    To get all important ‘stance’ sorted, the forks were shaved and lowered by an aggressive 3 inches – an act which also necessitated modding the yokes. “They were our first set of 3D-machined upper and lower yokes, and they were created specifically for this project with a 1″ offset to keep the fork travel sensible and to help us get that line.” After looking around for suitable bars and coming up unimpressed, they sketched up some custom examples. The final product is made in three parts; they are fully adjustable and are screwed into position then locked off; an idea intended to imitate the ‘sleeved and brazed’ bars of old.

    “To set them off we couldn’t just use any old switch gear, and again after looking around and seeing some really nice, functional and aesthetically pleasing pieces of engineering, none would really suit. The idea behind these mark 1 versions is a blend of the shapely old Japanese switch gear with newer push-button functionality. “I’m all for minimalism,’ says Alec. “If we can get away with no switches at all, then that is probably the best option. However, if the bike is intended to be a daily rider, then we’ve learnt to make them as useful and usable as we can.”


    With help from their mate Willy, some foam models were shaped for the front cowling, rear section, and tank. It was soon realised that the new tank’s design almost exactly replicated the profile of the original tank, just shifted forward and lower. “So we took the original tank, scalloped it and moved it to suit the lines, and then a new aluminium version was slowly wheeled, hammered and welded into shape.”


    The front cowling took inspiration from classic aviation and automobile designs that recessed a vinyl-covered dash above a smoked visor. The dash houses all the warning lights, a mini speedo and a tacho. The headlight is a simple Bates unit, while the rear cowling is made to be removed, revealing a small pillion seat. “The seat’s design came from the idea that we wanted something slim, but with a gap down the middle under which we’d mount the electrics.” The fuel tank also benefited from all the internals being moved, as it was a lot easier to fit it properly. Then one of Old Empire’s custom-made fuel caps was added into the mix. Nearby, a simple aluminium cover hides the injection unsightlies and the ignition switch has been relocated in another vinyl-covered panel under the airbox.


    The only work done on the frame was to carefully remove the rear rails at a specific point. Then aluminium extensions that integrate the rear LED lights were machined and slotted into place.“The effect is really minimal, but you can see the lights a mile off!” Road-worthy legalities were taken care of in the form of small Motogadget indicators mounted front and back alongside a rolled black and silver tin number plate mounted low and tight. The Tyres were changed to a more aggressive (but still quite classic) pair of Dunlop K70s. “At the back-end we run a smart-looking set of Ketch Bullet shocks. Usually reserved for bigger twins, a little tinkering and tweaking got them working for the lighter SR and allowed a visual match with the front forks, too.


    A simple stainless exhaust was order of the day. “It’s short, it’s loud and it took quite some work to get the bike to perform properly and sound decent – but with the right baffles, we got there in the end.” Then all the unnecessary intake and exhaust gizmos and gadgets were duly removed and the ignition was upgraded with a Power Commander unit. The airbox was then drilled and the intake ducting was removed to free up space and improve airflow.


    The air box and electrical covers were ditched and then machined wooden formers were used to press and mould the satchel’s leather side panels. “We are well-known for our leather work, and the Snipe deserved some nice touches; so our machined and laser cut leather grips, pegs, kick starter and foam-moulded knee pads all got some attention, as did the seat which is specially prepared and hand-dyed to get just the right colour.”


    The final piece of the puzzle was the coatings. A lovely drop of Jaguar E-type grey was gilded with gold pinstriping and some airbrushed shading ties everything together perfectly. Other neat little details include machined and finned brake calipers, a custom Harrison floating brake disc, upgraded rear sprockets and chain, an oil temperature filler cap and some very nice K-tech brake and clutch levers. All up, you’d have to admit it’s one very original Snipe. We can only hope that this particular example chooses to migrate close-by us this summer. Anyone got some bird seed?


    Workout Anytime on FOX 19

    Workout Anytime on FOX 19

    Tony Petrocelli from Workout Anytime was recently featured on a segment on FOX 19 in Cincinnati. The segment is about what women do wrong while working out. Tony then talks about the locations and mentions that there are franchise opportunities.

    Cincinnati News, FOX19-WXIX TV

    You can view the full segment here.

    Dama – Davide Biondi Kawasaki W650

    DAvide Bondi is an Italian artist based in Abbruzo. He loves motorcycles. And had time and passion and motivation to spend 2 years to build his dreams motorcycle.
    The donor is a Kawasaki W650 and the work started in 2012. In his own atelier he striped to the bones and rebuild it from scratch .
    The result was fabulous .

    Please see the pictures here.

    For any other Davide Bondi other work follow him http://davidebiondi.tumblr.com/

    List Of Car Insurance Companies In USA

    There is our list of car insurance companies in the USA. To find the best cheap car insurance, drivers have to shop around and compare car insurance quotes collected from different auto insurance companies.

    Why Car Drivers Need The List Of Auto Insurance Companies
    To check what auto insurance companies are available in their state, car drivers need to visit the websites or local offices of these insurance companies. Because drivers may find the selected car insurance companies is out of service or have no business in their states.

    To get cheaper car insurance, auto drivers need the list because they cannot be sure that they are going to buy  the cheapest auto insurance if they select only one insurance company to shop. If drivers get car insurance rates from  as many companies as possible, they can compare car insurance companies and buy the best ones that are cheap.

    To get the options, because if car drivers have any problem with their current auto insurance companies, they can switch to another one.

    The List Of Car Insurance Companies In USA

    List Of Car Insurance Companies In USA, Top Auto Insurance Companies in USA, Car Insurance Companies

                                          List Of Car Insurance Companies In USA

      1. Progressive
      2. Liberty Mutual
      3. GEICO
      4. Allstate
      5. Nationwide
      6. Esurance.com
      7. 21st Century
      8. Mercury
      9. Farmers
    10. USAA
    11. AmericanFamily
    12. AmericanNational
    13. Amica
    14. AAA – American Automobile Association
    15. Auto-Owners
    16. Travelers
    17. State Farm
    18. The General – Auto Insurance
    19. MetLife
    20. Safe Auto Insurance

    21. Conseco
    22. Direct General
    23. Eastwood
    24. Encompass
    25. Erie
    26. Allianz
    27. GMAC
    28. Hanover
    29. Hartford
    30. Safeco
    31. Sentry
    32. Western Auto Insurance

    Among these auto insurance companies there are the best five car insurance companies in USA. If you really want to buy the cheap car insurance and want to find which is the top rated car insurance company, search and go to these website and compare the insurance rates.

    WORKOUT ANYTIME Featured in Black Enterprise

    WORKOUT ANYTIME Featured in Black Enterprise

    Zelly Wesson of WORKOUT ANYTIME was recently featured in Black Enterprise. The article discusses Zelly’s opening of his second WORKOUT ANYTIME location. Wesson has been playing professional basketball overseas for the past 15 years, and during his off seasons Wesson has been back managing his WORKOUT ANYTIME locations. Wesson discusses his role in his locations and how he has been successful. 
    You can view the full article here. 

    WORKOUT ANYTIME on Cincinnati.com

    WORKOUT ANYTIME on Cincinnati.com

    The article was written by Cincinnati Enquirer Business Reporter Bowdeya Tweh and was based on interviews coordinated with Tony Petrocelli and WORKOUT ANYTIME Vice President of Development Randy Trotter. The article begins with details about the opening of the WORKOUT ANYTIME in Montford Heights. The article gives information about the gym and about the company, as well as information on development plans in Ohio.        
    Workout Anytime

    You can view the full article here, and view contact information about WORKOUT ANYTIME’S new gym in Montford Heights here.

    Teenager’s Room Artist Theme

    Teenager’s Room Artist Theme

    Teenager’s Room Artist Theme

    “Path 22” BMW

    Munich/Biarritz. From June 11th – 14th 2015, the Wheels & Waves Festival celebrates for the fourth time a unique meeting of custom bikes, surfing and art in Biarritz. The festival is a great event that provides a straightforward opportunity for people to get together in a unique atmosphere and express their lifestyle of freedom and individuality. In this special setting, BMW Motorrad presents the BMW interpretation of a scrambler for the first time: the BMW Concept Path 22.




    Expression of a Lifestyle. The first scramblers in the 1950s were modified road machines with deep-treaded tyres, somewhat increased spring travel and a raised exhaust for off-road riding. These features gave the bikes a characteristic appearance that came to symbolise an attitude. “A scrambler is the perfect match for Wheels & Waves. It’s the epitome of a motorcycle beyond established standards and conventions. Performance specifications are not so much of interest – style and originality all the more so. Scramblers express passion and are as varied as their owners. The Concept Path 22 is our own interpretation based on the R nineT. The latter is the perfect basis for a scrambler conversion”, explains Edgar Heinrich, Head of BMW Motorrad Design.



    Cooperation with Southsiders MC, Ornamental Conifer and Dyer Brand.
    The BMW Concept Path 22 is the result of a collaboration that goes far beyond the motorcycle itself. At the initiative of the Wheels & Waves organisers, the motorcycle club Southsiders MC – in particular their member Vincent Prat – BMW Motorrad invited the artist Ornamental Conifer and the surfboard shaper Mason Dyer of Dyer Brand to design the BMW Concept Path 22 together. “Based on our scrambler interpretation, we wanted to create a kind of projection of the particular blend of people and cultures to be found at Wheels & Waves. And we found the perfect partners to do just this. The BMW Concept Path 22 captures everything that makes the Wheels & Waves people, festival and lifestyle so special”, says Edgar Heinrich. For this reason, the BMW scrambler interpretation is presented to Wheels & Waves Festival visitors in its own distinctive paint finish complete with BMW leather jackets designed especially by Ornamental Conifer and two surf boards created exclusively by Dyer Brand. All these various facets go together to reflect the creative scene that assembles every year at Wheels & Waves – a constantly growing community.


    The name “Path 22” refers to one of the insider secrets among Europe’s surf spots. This particular stretch of beach is inaccessible to cars, located on the Atlantic coast of southern France, half an hour’s walk through one of Europe’s biggest pine forests. The path leading to this spot bears the number 22.

    The Motorcycle – The Expression of Freedom.
    “The BMW Concept Path 22 stands for freedom – freedom of thought and its expression. There are no boundaries. Whatever you like is allowed – as at the Wheels & Waves-Festival. The Concept Path 22 is based on the BMW R nineT, which we see as the epitome of a custom bike. It is actually designed to be modified – customised according to individual preferences. The idea of a BMW scrambler is not new to us. Now seemed to be the right time to present our interpretation of this legendary vehicle concept,” says Ola Stenegard, Head of BMW Motorrad Vehicle Design. At the heart of the BMW Concept Path 22, there is a powerful two-cylinder boxer engine with cardan drive – as is typical of BMW. The single-sided swing arm makes the five-spoke rear wheel visible, again a familiar BMW feature. The remainder of the bike is equally genuine and down-to-earth. The classic circular headlamp, the fuel tank and a short seat ensure clear, agile proportions. The body finishes visually above the rear hub, thereby promising versatile handling. Typical scrambler features such as studded tyres, a large front wheel, slightly extended sprint travel and a raised exhaust mean the bike moves effortlessly over gravel and sand. These elements also create a striking appearance, instantly suggesting the kind of experience the BMW Concept Path 22 is able to offer.



    Riding fun in its most original form.
    The BMW Concept Path 22 is stripped down to the essentials. Every element and surface has a function. At the same time, each detail expresses both aesthetic appeal and consummate craftsmanship. In addition to the rustic elements such as the studded tyres and the protective grid in front of the headlamp, there are also high-end details such as the stitched leather seat, the handles with leather inserts and the typical scrambler-style Akrapovic tailpipes in high-quality stainless steel that add a touch of exclusive flair. High performance parts by Öhlins and Gilles Tooling, clever solutions such as direction indicators integrated in the handlebar ends, the MotoGadget instrument panel and the contrastcut milled parts created by Roland Sands Design further emphasise the bike’s quality detail. The milled aluminium wheels – likewise contrastcut – were produced exclusively by BMW Motorrad, rounding off the motorcycle’s minimalist appearance in top-class style. All parts of the concept bike are necessary essentials and offer the very best quality. In this way, the BMW Concept Path 22 perfects the art of reduction and harks back to the very essence that gives motorcycling its underlying appeal: the unity of man and machine.




    Artwork by Ornamental Conifer.
    The headlamp pan, fuel tank and mudguards of the BMW Concept Path 22 bear the artwork of Ornamental Conifer, alias Nico Sclater. He has been part of the Wheels & Waves movement for a long time and is co-founder of the scene’s graphic identity. Stylised lettering and graphic ornamentation are key to his work. The mischievous style of his typography is typically combined with profound and pithy puns. In addition to his work on vehicles, signs and windows, Nico Sclater is especially famous for his graphic enhancement of leather jackets. He not only created the concept bike’s special paint finish but also painted a number of exclusive BMW leather jackets for the Concept Path 22 team- each one a unique specimen.



    Riding the Waves – boards by Dyer Brand.
    A particular highlight of the BMW Concept Path 22 is the surfboard holder on the right-hand side. Specially developed by BMW Motorrad, it is as reduced, functional and high-quality as the bike itself. Made solely of machined aluminium and leather, it is highly variable and can be adapted to different board sizes. When not required it can be folded down to disappear into the bike’s silhouette or else simply dismounted. The boards to suit the holder were made by no less than leading shaper Mason Dyer himself of Dyer Brand in San Diego. He is famous for his high-quality custom boards that draw their inspiration from the 1950s and 1960s. Dyer has made two custom boards exclusively for the BMW Concept Path 22: a longboard (9’4) reminiscent of the period when scramblers first emerged and a shortboard (6’8) which meets the needs of modern surfers.






    The graphic design of the bike, jackets and surfboards express individual style and creativity. Each one a unique specimen, they also feature a matching colour scheme. This gives every element its own distinctive character while highlighting the core of the Wheels & Waves philosophy once again: joining together to celebrate Surf, Art, Motorcycles and the Freedom to do it your way.

    First read on ottonero.blogspot.co.uk

    Mission R Electric Racer

    Steve Rapp’s visit to Laguna Seca in 2011 was more successful than his 2012 visit—where, despite a valiant effort, he failed to qualify the Attack Racing CRT bike for the MotoGP event. In 2011, aboard the Mission R built in a converted fire station in nearby San Francisco by Mission Motors, he won the TTXGP e-Power race for electric bikes so convincingly he finished the eight-lap race an impressive 39.9 seconds ahead of the second-place finisher.

    It’s clearly a fast, capable motorcycle. But does it work in the real world? Finding the answer could be interesting, and here was Mission making the offer to let me ride a street-legal version. I couldn’t refuse.

    First impressions: You feel part of the bike rather than perched atop an angular-shaped battery pack, as on the Mission R’s predecessor, the Mission One. Once you’ve switched the bike on and its systems are ready, there’s nothing more to do than twist and go. In doing so, I immediately noticed there wasn’t the same humungous hit of torque found on the Mission One. The Mission R’s pickup is far more progressive thanks to remapping of the ride-by-wire throttle over the first 5–10 percent of available revs. Still, the Mission R can accelerate from 0 to 60 mph in three seconds, according to the company. This literally awesome performance off the line comes in spite of the bike’s hefty weight of 545 pounds wet.

    The only sounds the Mission R makes at slow speeds come from road noise and a hint of chain whir, plus a subdued whine from the straight-cut primary reduction gears. But get out of town and see the road unfold ahead, and that whine becomes an utterly thrilling speed scream.

    The motor is connected to the primary gear reduction via a small single-speed planetary gearbox. So with no need to worry about selecting the right gear for a given turn, you can focus on braking where you should, picking a good line and feeding in the power on the way out. The Mission R has regenerative braking—using the motor as a generator on deceleration to partially recharge the batteries—and the Mission’s aggressive regen meant I hardly ever needed to use the brakes to slow down for a bend.

    Apart from the improved throttle response and torque delivery, the most significant difference between the R and the Mission One was the much superior handling of the James Parker-designed frame. Whereas the older bike felt much more top heavy, the Mission R is more neutral steering and considerably more precise.

    These are impressions confirmed during a late-afternoon stint around Infineon Raceway.

    Preparing the bike for my evening run on the scenic, switchback Bay Area center of speed involved backing the regen right off as Rapp had requested for Laguna Seca. There was still a little left in, which helped stop the bike on the downhill stretches. But except for its hefty overall weight, which I definitely became more aware of on the racetrack compared to the street, the Mission R now resembled a 500GP racer of the 1990s.

    On the Mission R, this meant I could focus on braking as hard and late as I dared, knowing there was no electronic impediment to keeping up my chosen turn speed. The bike felt balanced and relatively agile considering all the weight it was carrying. I especially liked the way it was so stable under braking. There was zero instability even stopping hard into the Turn 7 and 11 hairpins, where the extra pounds made sure the rear tire stayed glued to the track.

    The creation of the Mission R is a further key step in the evolution of the sportbike. E-bikes have seen some resistance in the marketplace, but there’s no denying that electric drivetrains are part of motorcycling’s future. “What sold me on coming to work here was not zero emissions, but a recognition that the world has changed very much in the past ten years,” says Mission’s Jit Bhattacharya. “We’re looking for alternatives to oil, coal…simply as an availability issue, before considering emissions or the environment. And electricity is one answer, irrespective of what we use to generate it in future. For so long we’ve associated electric drive with sacrifice. The public needs to have its perceptions about electric drive changed. And the best way to do this is to build something electric that blows their mind and performs in a way they didn’t think was possible. That’s the Mission R.”

    Yes, indeed. But this motorcycle is far too good to remain a race-only wonder, a Mission Motors calling card to its future e-customers. Someone, somewhere—please pick up this project and bring it to market. You’ll be reducing the world’s carbon footprint in addition to inventing a new kind of production motorcycle with built-in thrills.

    ________________________
    Source: Motorcyclist (11/11)

    Guild Wars 2: How To Ride “The Train” of Queensdale (Champion ‘Farming’ Runs As A Group) Tutorial with Map

    [NOTE*** As of April 15th, 2014 the changes to the game with the April 2014 Feature Pack update have altered The Train route somewhat – these changes will be updated in this map and article as they solidify into a commonly-agreed Route…
    FURTHER UPDATES AT THE BOTTOM OF THIS ARICLE]

    Ah, Guild Wars 2… I’m having so much fun with you, I can barely stop to start typing helpful Tips for others to read! Why are you so awesome? Oh, that’s right, your creators and other ArenaNet buddies heard the nighttime wails of MMORPG players from other games around the globe and listened intently to our cries, wanting to soothe us softly by satisfying requests we players have made of all of those other games, didn’t you? Oh, yes you did.  The result: a game I wish I had gotten into a lot sooner… Thank you, ArenaNet.


    For those new to the game (or those who haven’t done this before), in the beginning area of the Human lands of Kryta, there is a phenomenon called “The Train”. After asking a few questions in-game and watching it a while, and then joining in on it off and on, on my own, I feel I can now safely share a simplified Tutorial on ‘The Train’ and explain to others (mainly newcomers to Guild Wars 2) what it is and how to be a part of it, if you wish to be.

    Loading Screen for the Queensdale region, where ‘runs’ of The Train take place
    (Click to see Full Size)

    What is The Train?

    ‘The Train’ in Queensdale is, essentially, a cooperation of players moving and killing together as a group [in an MMO game?Whoknew?lol]. The Train targets a small number of Champion-type mobs [MOBile monsters], killing these same ones in a repeating cycle, again and again. The pattern [the “Route that The Train takes”] has evolved over time and differs little, no matter what server/shard you are on. Traveling and moving in collaboration with each other gives the result of faster kills, experience and loot for all those taking part (and sometimes the groups can get quite large). In Guild Wars 2, one does not need to ‘Party’ or form an ‘official’ group of any kind, in order to benefit from conquering enemies together [even when not following The Train]. Merely join alongside and help out a bit, and you too are now part of the Clique of Killing and can reap the rewards.

    Even though The Train runs in the first leveling/adventuring area of the Humans (called Kryta), you can play any Race you wish, and then run/travel to the Human lands and be a part of The Train. There are no restrictions on Race interaction (no ‘sides’; no factions, no clans, no tribes [to restrict players]) in Guild Wars 2. Any race can be created and interact with any of the other Races in Guild Wars 2. So, be whatever race you want to be, you can still head to Queensdale and get on The Train!

    When ‘on The Train’ (following the group around and helping to kill the Champion monsters), you do have to be a high enough level to ‘hit’ the enemies in order to register as a ‘contributor of the group’ and benefit from the encounter (get experience, be able to loot, etc). With the Champion mobs being ‘farmed’ [by The Train] averaging Level 10 in this region (these are the only mobs that The Train goes after, remember), you may not be able to actually hit them until your character is about Level 7 or 8; so if you are playing a brand new character, do some starting Quests, World Events or your character’s Storyline for a bit first.

    Killing the Boar champion while on the Train in Queensdale
    (Click to see Full Size)

    If you are a ‘Brand New’ Player to Guild Wars 2, I strongly suggest doing that for the most part anyway (Quests and Storylines), as doing so, you will more easily learn how to control your character, fight battles, use your skills as you learn them, and learn to navigate the territories and develop your character as a whole.
    The Train is, for the most part, a repeated cycle of killing [almost absolutely nothing but] a small number of Champion ‘boss’ style monsters (as in 5-6 of them, depending on the route The Train takes on your Server/Shard, remember it differs little) – and there have already been arguments all over forums and other websites as to whether relatively New Players should take part in it at all (and if it harms the gameplay/environment of newer players). I believe that this decision is up to each individual, as some people might eschew the practice completely until Level 80 (the current maximum level as of the time of this post), while other people will love the camaraderie and easy access to loot (you always get items comparative to your current level, whatever that may be, when the Champions die).
    As with any game, there will always be people that will say a certain activity is too repetitive and boring, and there will always be people that will say it is a good source of ‘loot’, and there will always be people that will advise doing something else (like playing PvP or more PvE). I like to suggest, if people ask, that each person try Taking A Ride On The Train for themselves at least a few times, then judge whether they wish to continue doing it or move on to other things, leaving the choice up to each player.

    [On a personal note for a moment, merely to address this matter that many people seem to argue about and state my own personal opinion, I myself enjoy roaming the lands of GW2 randomly, helping out NPCs and doing the little events found around the world. I play usually always play solo and that affords me the ability to change it up and do whatever activity I want, stop whenever I want (or if I get too tired physically and have to stop, due to my illness) and roam around taking [way too many] screenshots of the environs, gathering resources as I leisurely explore and discover the countryside. I often forget about the Storyline for my character – there is so much to do in the world; but I try to get in on it as I remember to and develop my character along with the story that is tailored for each Race. I do take a ride on The Train, but only as a ‘something else to do for a change’, not as my ‘main leveling mechanic’ or my ‘main source for items’. I like to think this off-and-on approach allows me to enjoy The Train while not getting too bored of it too quickly, all the while being able to enjoy the game at the same time, and it is just ‘another thing that I can do’ in the huge game world of Guild Wars 2.]

    Killing the Troll champion while on the Train in Queensdale
    (Click to see Full Size)

    How does one ‘get on’ The Train? 

    First, I always suggest to others, to get the Waypoints that The Train uses first. This will allow you to quickly relocate and follow The Train, travelling to the next Champion that is to be killed. If you did not create a Human, travel to The Human Lands and simply run to the Waypoints to open them up on your map and register them so that they can then allow you to return to them/use them in the future and for Riding The Train.

    Don’t worry, there are only three main waypoints used in The Train’s generally-used rotation (and it differs only slightly on some servers/shards [for instance, on Eredon Terrace, “The Bandit” is very rarely killed by The Train – which seems to be the main difference for The Route from other shards – however, since I have created my character on ET, this is the example I will use]). The waypoints used and the route generally taken are all shown in this graphic I have created of the map of Queensdale below.

    The Game Tips And More Blog’s Map of Queensdale and The Train Route as of April 2014 [Old Version]
    (Click to see Full Size)

    The Route that The Train takes usually runs like this (repeatedly):

    • Begin the Route from the upper right [the Double Orange Arrows on the map I created, above]
    • Kill the Boar champion in the hills there, NW of the Hunting Lodge
    • Fast Travel to the Vale Waypont and head into the caves just to the west
    • Kill the Troll champion inside the caves of Altar’s Windings
    • Fast Travel to the Phinney Waypoint and head NW to a glade at the edge of the trees
    • Kill the Rotting Ancient Oakheart champion at the forest’s edge
    • Fast Travel to the Krytan Waypoint and head NE, towards two large hills
    • Kill the Forest Spider champion on the larger hill, SE of the Hunting Lodge in a grove of trees
    • Run NW past the Hunting Lodge and up into the hills and wait for the Boar event again
    A couple notes about the map: I made ‘tick marks’ (they look like little orange hyphens/dashes) that remind you of the order the champions are killed in and which Waypoint to take [-, –, —, etc]. I managed to capture and keep the ‘white dotted-line of travel’, running around following The Train, so if you are a bit lost, try to re-create the white dotted path that you see on my map. To help with finding the Forest Spider champion on a hill SE of the Hunting Lodge (and NE from the Krytan Waypoint), I put a small orange “S” where it is normally encountered. Lastly, my server/shard does not kill The Bandit Lieutenant champion [and we may be the only shard that doesn’t apparently], but if you wish to find him, he is in the Bandithaunt Caverns, N of the Vale Waypont.

    The champion Boar shows up only after someone talks to Lodgemaster Carthage at the Hunting Lodge. There is a short event waiting period, then two hunters come out and slowly stalk their prey. Everyone usually waits in the hills to the NW of the Lodge and this can be a good time to go through your inventory, unpacking any goodies, salvaging, organizing, etc. There may even be some Banners nearby that can give beneficial Boons [“Buffs”], usually placed by some friendly Guild Member. Take a short break, get a drink – and get ready to jump back on The Train!

    When you sit down and start to play a new gaming session, or if you have lost track of where to go next, you can always ask in Chat (/map) where The Train is at that moment, to know where to ‘get on’ (to join in). Most people simply type, “Train?” or ask “Where is the train now?”, and usually some kind soul will answer and state what stop The Train is at (what champion they are killing), or where they are heading to, at that moment. Common answers are, “Boar” or “Spider is up” or “waiting on Troll” or “at Oak”, for the various champions (it may differ slightly on your server, but not by much). Sometimes, a helpful person will suggest, “Head to __some champion__”, which means that the one they are currently fighting is almost dead, so you ‘might as well head to the next one’.

    Killing the Oak champion while on the Train in Queensdale
    (Click to see Full Size)

    A few things to keep in mind as you ride The Train are: you have to be able to hit the mob in order to be able to loot it at all, therefore you may have trouble if you are much lower than level 7 or so (the mobs are Level 10). Loot will drop that is around your character’s level, no matter what it is, so you can usually use it right away or soon. The Boar portion of the Route takes a little bit to get started and sometimes people will say phrases like, “Boar is Walking” or “Hunters are Walking” or “Boar Starting” and so on, to let everyone know, who were most likely just standing around waiting or AFK, that the event is beginning. You can gather Resources that are around (mine veins, gather plants/food, cut down trees) or that you pass by, on your way to the champions, just don’t fall too far behind if the group is large – they can start to kill these Champions pretty darn fast – and you might miss out on the Loot Drop entirely!

    Killing the Spider champion while on the Train in Queensdale
    (Click to see Full Size)
    That’s it! Try not to bore yourself with repeating this excessively, by the way. Have fun, enjoy the loot and camaraderie of fellow GW2 players; but if it starts to become boring, go back to your character’s story, pop in for some PvP or even do some Gathering, enjoying the landscape and beauty that is Guild Wars 2.

    [UPDATE 1*** As of April 23rd, 2014 there seems to still be a lot of confusion as to the accepted/overall Route that The Train should take. There have been many arguments over what order the train will travel in and opposing groups will perform the run in awkward manner to each other. As a result, ‘finalized’ changes to this map and article will be delayed, until the community can solidify a pattern/route for The Train.
    For now, “the basics” of what the Train is and does are secure and remain the same as this article. The Train may still run on your server/shard in the same manner, in general. Enjoy these aspects of this post, for now]
    [UPDATE 2*** As of May 3rd, 2014 although there is still a bit of debating as to what should be a ‘standard route’ for The Train to take, a general consensus seems to be forming and this map and article will be redone and/or updated Soon™]
    [UPDATE 3*** As of June 2014, although there is still some debate that occurs (mainly because someone gets to Oak ‘early’ and kills it on the group), most of the consensus appears to be this route: 
    Boar-Troll-Bandit-Oak
    I am working on a new, updated version of the map and will insert it here when finished.
    For now, the rest of the information of this post (how to follow the train, etc.) is still valid and hopefully found helpful, for those who are interested in knowing what The Train Of Queensdale is and how to do it]

    See You In The Game!

    WORKOUT ANYTIME in the Jacksonville Daily Record

    WORKOUT ANYTIME in the Jacksonville Daily Record

    WORKOUT ANYTIME was recently featured in the Jacksonville Daily Record. The article talks about the new WORKOUT ANYTIME that opened up Monday, October 6. The article talks about how the Levitt family looks to open 15 WORKOUT ANYTIME locations in the next 5 years in the Jacksonville area. 
    View the full article here. 

    Long Bean Benefits For Health

    LONG BEANS BENEFITS FOR HEALTH

    Long Beans Benefits For Health Long Beans are vegetables that very often we encounter in everyday dishes. Whether it’s for home cooking and restaurant cooking. There are also cook it in a way sauteed, but some are making to raw vegetables.
    But despite the long beans so popular for the food, I’m sure not everyone knows about the nutritional value as well as the nutrients found in these vegetables. In fact, long beans have vitamins and minerals also are quite high which is also beneficial to health.
    Long Bean Benefits For Health
    So, to increase your knowledge about health, here we present an overview of the nutritional content of beans as well as health benefits.
    Nutrient Long Bean
    Long beans contain a variety of essential nutrients for your body, including:
    As a Source of Protein
    With a protein content that is at least 8.3 grams per 100 grams chickpea stew, the bean vegetable vegetables long become a source of vegetable protein in our body needs protein for every day.
    Vitamin B Complex
    In every 100 grams of beans boiled which contains 146 mcg of folate (37% requirement), 0.2 mg of thiamin (14% requirement); 0.1 mg vitamin B6 (5% requirement); and 0.1 mg of riboflavin (4% needs); 0.4 mg of pantothenic acid (4% requirement); serta0,6 mg niacin (3% requirement). Various vitamin B complex contained in the long bean is an essential nutrient for our bodies.
    In general, vitamin B complex plays an important role in energy production and nerve function in our body, so vitamin B deficiency is usually characterized by fatigue and lack of energy.
    Contain High Fiber
    Long beans are vegetables that are rich in fiber. In every 100 grams of beans boiled, no fiber content up to 4 grams and meet 15% of our daily fiber needs. Fibers on long beans are available in the form of pectin, which is a soluble fiber, to very good in helping keep blood sugar at normal levels, as well as for normal fat metabolism.
    Mineral content of Long Bean
    Long Beans are also rich in various minerals, among others :
    Containing Calcium
    In Every 100 grams of beans boiled which contains 42 mg of calcium (4% requirement). Calcium is an essential mineral for the formation of bones and teeth healthy and strong as well, also for nerve and muscle function optimally.
    Containing Iron
    In Every 100 grams of beans boiled which contains 2.6 mg of iron (15% requirement). Iron is an essential component for the formation of enzymes for a variety of chemical reactions in the body, and forming the main component of red blood cells and cells
    muscle.
    Contains Magnesium
    In Every 100 grams of beans boiled which contains 98 mg of magnesium (25% requirement), where the mineral content is very important for healthy bones and teeth, muscle and nerve function, as well as the activity of enzymes in the body.
    Long Bean Benefits For Health
    Containing Manganese
    In Every 100 grams of boiled string beans also contain 0.5 mg of manganese (24% requirement). Manganese is essential for enzyme activity, and also for the metabolism of carbohydrates and joint health.
    Containing Phosphorus
    In Every 100 grams of beans boiled which contains 181 mg of phosphorus (18% requirement), which is also important in energy production and the formation of bones and teeth.
    Containing Copper
    In Every 100 grams of beans boiled which contains 0.2 mg of copper (11%). Copper is important for skin health, it also increases the body’s resistance to stress and disease.
    Containing Potassium
    In Every 100 grams of beans boiled which contains 315 mg of potassium (9% requirement), which is important for nerve function and also our muscles.
    Containing Zinc
    In Every 100 grams of boiled string beans also contain 1.1 mg of zinc and zinc (7% requirement). Zinc is a component of enzymes involved in the formation of red blood cells and bone.
    Containing Selenium
    In Every 100 grams of boiled string beans also contain 2.8 mcg selenium (4% requirement), where selenium is an essential mineral in the synthesis of the enzyme, which also acts as an antioxidant against free radicals in our bodies.

    Well, that’s what some of the vitamins and minerals contained in the beans. For you who like to consume either in the form of beans and vegetables stir fry, continue the positive trend.

    MODERN LIVING ROOM LAYOUTZ FROM HÜLSTA

    Hülsta German Furniture Maker showed some really incredible ideas of life that may be adopted by the style-conscious people who want to give their house a futuristic look and ergonomic. The perfect blend of stylish design with bright pink and black give the whole to create a very refreshing, but a look of the space age. The leather was added to an authentic touch and royal with a minimalist effect adding to the “cool factor”. You can either go all black look metallic or deliberately throwing red and white, while maintaining the class and elegance.

    LIVING ROOM LAYOUTZ FROM HÜLSTA

    LIVING ROOM LAYOUTZ FROM HÜLSTA

    MODERN LIVING ROOM LAYOUTZ FROM HÜLSTA

    MODERN LIVING ROOM LAYOUTZ FROM HÜLSTA

    LIVING ROOM STYLE LAYOUTZ FROM HÜLSTA

    LIVING ROOM STYLE LAYOUTZ FROM HÜLSTA

    LIVING ROOM LAYOUTs DESIGN FROM HÜLSTA

    LIVING ROOM LAYOUTs DESIGN FROM HÜLSTA

    1st I’ve seen or heard of a GM supercharger on a 1958 Corvette

    Texas native Ray returns to site of first Pro Stock Motorcycle victory

    When Michael Ray returns to Texas Motorplex this weekend for round two of the Mello Yello Countdown to the Championship, NHRA’s playoffs, he will enter his home track as a defending event winner.

    That’s a great feeling for Ray, a native of New Braunfels, Texas, who defeated Karen Stoffer in the final last year to score his first victory in his first full season in Pro Stock Motorcycle. Ray’s family and friends were able to witness the event at a track just two hours from his home.

    “For my mom and dad and everybody being there and all the sacrifices my parents made throughout their entire life, to see me be successful, it was awesome,” Ray said. “My dad busted his butt for one of those Wallys and never got one, and standing there with my father in victory lane and seeing the tears in his eyes and excitement was just like, ‘This is awesome.’ That is what I’ll never forget.”

    Ray and all of the racers in the NHRA Mello Yello Drag Racing Series return to Texas Motorplex for the AAA Texas NHRA FallNationals Sept. 19-22, the second of six races in the Mello Yello Countdown to the Championship. Antron Brown (Top Fuel), Bob Tasca III (Funny Car), and Allen Johnson (Pro Stock) join Ray as defending winners of the race that will be televised on ESPN2HD.

    Ray has amassed two wins and two No. 1 qualifying positions in his first season with the Sovereign/Star Racing Buell team. He is fourth in the Countdown to the Championship, 48 points behind leader Hector Arana Jr., but he isn’t letting the pressure get to him during the stretch run.

    “I think so much of our team’s success is the character we all bring to the table and the fun that we have,” Ray continued. “I have a sticker on my dashboard that says, ‘Just add fun.’ That is all we do. We joke about it, and some people say, ‘You just don’t seem to be taking this very seriously,’ but there’s not another team that has a bigger fire lit under its butt than this one. But you have to have a lot of fun out here or this sport will eat you alive.”

    Leading Ray, Scotty Pollacheck, and the Sovereign/Star Racing team is George Bryce, who is one of the most renowned crew chiefs in the Pro Stock Motorcycle category. As a rider, he raced to four consecutive titles in the National Motorcycle Racing Association from 1981 to 1984. As a crew chief, he amassed 71 victories and earned six championships with John Myers and Angelle Sampey. His guidance and skills have put Ray in a position to succeed each time he climbs on his Buell.

    “When you look back at the history he has at being a great crew chief, he is a magician on the track producing results,” Ray continued. “Those things for me being a young driver, I’m 29 and in my second full-time season, for me that is worth its weight in gold. It is like being a rookie quarterback and having a 20-year veteran back there being your mentor. He does such a good job.”

    Following the AAA Texas NHRA FallNationals, only four races remain in the Countdown to the Championship. Ray and his team realize that to make a run for the championship crown in the two-wheel category, they must go rounds at each event.

    “You can literally count how many rounds of racing there are left,” Ray concluded. “Right now, the first race coming off Charlotte coming into Dallas, I did a little comparison to last year, and I went in seventh in points, and I came out fourth. You can have one really great race and set yourself up.”

    For Ray to recapture glory at Texas Motorplex, he will have to outlast a tough field of competitors. Series leader Arana heads the class with four wins aboard his Lucas Oil Buell, and Matt Smith, Hall, defending world champ Eddie Krawiec, and Hector Arana Sr. will be contenders.

    As always, every ticket purchased for the AAA Texas NHRA FallNationals is a pit pass, which offers an extraordinary look behind the scenes in the world of the NHRA Mello Yello Drag Racing Series. This unique opportunity in motorsports gives fans direct access to the teams, allowing them to see firsthand the highly skilled mechanics service their high-horsepower machines between rounds and enjoy cherished face time with their favorite NHRA drivers.

    Fans will also want to check out NHRA Nitro Alley and the popular NHRA Manufacturers Midway, where manufacturers and sponsors create a carnival atmosphere with interactive displays, simulated competitions, merchandise, food, and freebies. Fans will also want to take advantage of Championship Sunday for the fun fan zone, featuring driver introductions and a special Track Walk at 9:30 a.m. It’s free to all Sunday ticket holders.

    AAA Texas NHRA FallNationals qualifying opens Friday, Sept. 20, with sessions at 2:15 and 5:15 p.m. The final two qualifying sessions will take place Saturday, Sept. 21, at 11:15 a.m. and 2:15 p.m. Final eliminations are scheduled for 11 a.m. Sunday, Sept. 22.

    ____________________________________
    Source: NHRA (AP, 09/19)

    HPnineT‬

    This year the BMW Hp nine-T bike design will be unveiled by BMW Motorrad Netherlands at the bikeshow at Rosmalen. BMW was surprised to hear I was already building the actual design for the BMW Soul fuel challenge myself in the garage. They were immediately enthusiastic about my other project bikes after seeing them in real life and felt confident about this build.

     
     
     
    source http://highoctane.nl/

    Astaxanthin – Anti-Oxidant Superstar

    While many antioxidants can be obtained by eating organic fruits and vegetables, astaxanthin is derived only from a specific microalgae called Haematococcus pluvialis.  The algae uses astaxanthin to protect itself from intense sunlight, ultraviolet radiation and low nutrition.

    There are two natural astaxanthin sources: the microalgae that produce it and the salmon and krill which consume the algae directly. The best resources for these foods are wild-caught Alaskan Salmon and Krill Oil Supplement, which offer many other nutritional benefits.

    Research indicates astaxanthin may benefit those suffering from inflammatory conditions including arthritis, rheumatoid disorders, metabolic disease, as well as cardiovascular, neurological and liver diseases.

    Astaxanthin can also help to increase your muscle capacity and stamina, decrease workout recovery time, and decrease muscle pain.  Other proven benefits include:

    Reduction of Inflammation
    Protects Vision
    Enhances Heart Health
    Decreases Oxidative Stress
    Protects Against Sunburn
    Boost Your Immune System
    Helps Prevent and Fight Cancer

    Astaxanthin and Eye Health

    Astaxanthin is an extremely powerful anti-oxidant:  65 times more powerful than vitamin C, 54 times more powerful than Beta-Carotene and 14 times more powerful than Vitamin E.
    Astaxanthin crosses the blood-brain barrier AND the blood-retinal barrier which is a huge deal for your brain AND your eyes!

    Astaxanthin is a member of the carotenoid family of anti-oxidants that include beta-carotene, lutein and zeaxanthin.   Of all the carotenoids, only zeaxanthin and lutein are found in the retinas of your eyes.  This is because your eye is a highly light and oxygen rich environment, and it needs a large amount of free radical scavengers to prevent damage. 
    Scientists have specifically studied astaxanthin for its effects on the eyes and discovered that it is completely safe, and much more potent than all the other carotenoids.   Specifically it has been shown that astaxanthin supplementation can be effective in preventing a whole list of eye diseases including:

    Age-Related Macular Degeneration
    Diabetic Neuropathy
    Cystoid Macular Edema
    Central Retinal Arterial and Venous Occlusion
    Glaucoma
    Inflammatory Eye Diseases including retinitis, iritis, keratitis, and scleritis

    Astaxanthin is one of the few anti-oxidants that you should consider supplementing because you cannot obtain the recommended dosage from your diet alone.      The good news is that there are excellent Astaxanthin Supplements available from companies like Jarrow, Doctors Best, and Swanson to name a few.   It should be taken with a meal with fat because it is fat soluble with dosage from 4mg – 12mg per day although there are no harmful effects from higher dosages.

    New Brammo Empulse Electric Motorcycle Unveiled

    New Brammo Empulse Electric Motorcycle Unveiled

    Free download motorcycle wallpaper, here we provide some of wallpaper on motorcycle, as well asmotorcycle image and motorcycle Picture.

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    TITLE: New Brammo Empulse Electric Motorcycle Unveiled
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    2010 Victory Motorcycles First Look Preview

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    How Much Protein Do You Need Each Day?

    One of the most controversial and confusing aspects of nutrition is how much protein people should consume each day.    There are several factors to take into account to get a good answer to this question, and there are potential problems with eating too much protein.   There are also definitely problems with not eating enough protein.  It is also important to consider what type of protein is being consumed.
    Height, weight, age, sex and activity level all factor into your protein needs.   Obviously the larger you are the more protein you need to take in to support structural proteins throughout the tissues of the body including the muscles, bone, skin and organs.  In the same way the more active you are the more protein you need to consume.  In addition, protein is used to create enzymes, and enzymes are critically important for all cellular function.
    Protein is made up of amino acids and there are essential and non-essential amino acids.    Essential amino acids MUST be consumed because they cannot be made by the body.    Complete proteins contain all the amino acids and come from meats, poultry, fish, eggs and dairy.   While vegetarian proteins are not complete it is not hard to combine different plant protein sources to obtain all the protein the body needs to function.
    Other factors which influence how much protein is required is overall caloric/energy status.     If you are eating enough calories to maintain bodyweight or gain bodyweight you require less protein as a percentage of overall calorie intake while those people in caloric deficit require a higher percentage of their overall calorie intake to maintain lean tissue mass (losing lean mass like muscle is usually NOT a good idea so this is important).
    How much is too much?

    In large amounts and for certain populations (such as those with compromised Kidney Function) excess protein can cause problems.    That being said, for the normal healthy individual, the body can easily and safely process and use a lot of protein.    A portion of the protein you eat is frequently converted to glucose (blood sugar) and if your overall calorie intake is too high you will convert excess protein into fat like ALL unused excess calories.
    Another potential problem with too much protein is that high protein intake stimulates the release of mTOR which stands for Mammalian Target of Rapamycin.    mTOR is a key regulatory protein that signals for cell growth through the creation of new proteins. Consider protein building similar to a race car. The larger the engine, the greater potential for speed. Similarly, the more mTOR present in any given cell, the greater potential for more protein construction. And just like the gas pedal fuels the engine, mTOR is a signaling protein, and can be various levels of active (like a pedal’s ability to regulate speed). If a number of different processes all signal for ‘Go’, then the cell builds as much protein as it can, as quickly as it can. So just as a souped-up car takes off rapidly, a muscle cell can signal for tremendous muscle growth very quickly, given the right conditions.   n
    For this reason, mTOR is a good thing when you are looking for muscle-building!  However, there is a potential dark-side to mTOR.   Cancerous tumors are designed to grow as fast as possible, and they rely on mTOR signaling to build proteins just like healthy cells.   So too much mTOR could theoretically put people at a higher risk of developing rapid and serious cancers.  In fact, a lot of cancer research is based around slowing down and minimizing mTOR activity in tumor cells (the exact opposite goal of muscle research).
     
    This doesn’t necessarily mean that eating more protein for muscle building is going to cause cancer. Numerous other proteins and factors come into play, and some may respond differently in muscle cells than in cancerous cells.
    Safe and Adequate Protein Intake

    The Institute of Medicine’s protein RDAs are calculated using 0.8 grams of protein per kilogram of body weight. This means an adult who weighs 68 kilograms needs at least 54 grams of protein each day. The RDA for pregnant and nursing women is 71 grams of protein per day.  Keep in mind the RDA is a MINIMUM and does not mean this is ideal!   This also assumes you are sedentary!   So, if you are exercising and trying to build muscle or older and trying to prevent muscle loss higher protein intake is better.  To determine your minimum daily intake, divide your body weight by 2.2 to determine your weight in Kilograms and then multiply by .8 to get your minimum daily protein intake.  
    The Academy of Nutrition and Dietetics states that although athletes only need about 1 gram of protein per kilogram of bodyweight to maintain muscle mass, they require 1.4 to 1.8 grams of protein per kilogram to build muscle mass; this is equivalent to about 0.64 to 0.82 grams of protein per pound of body weight each day.

    The Risk Factors That Cause Food Reactions (6-10)

    Risk Factor 6. We eat too much at once.

    Overeating causes food reactions by overwhelming the digestive system. Unfortunately, reactions also cause overeating by creating food cravings, and this destructive cycle ruins many lives. The problem gets even worse when people eat the exact foods that cause them to experience reactions. This often happens, however, because of the cravings caused by allergic addiction.

    Overeating also disrupts the immune response, which further heightens food reactions.

    Risk Factor 7. We’re under too much stress.

    Stress hurts digestion. When you’re under stress, your stresshormones — such as adrenaline and cortisol — take blood away from your organs of digestion and shift it to the fight-or-flight organs and systems, such as the muscles, eyes, and heart. Sometimes, when you’re nervous, you feel this loss of circulation in your digestive system as butterflies in the stomach.

    Diet Start

    Proper digestion is most likely to occur when we take timeto eat our meals in a relaxed atmosphere. However, the average worker sits down for lunch for only eleven minutes, and many for only five minutes, or eats a sandwich unconsciously while working.

    Risk Factor 8. We don’t chew our foods completely.

    This interferes significantly with digestion. Foods that remain in excessively large pieces can’t be broken down properly, even when enough digestive juices are available.

    Risk Factor 9. We drink too many liquids with our meals.

    This dilutes digestive juices and stomach acid, keeping them from fully digesting our foods.

    Risk Factor 10. We combine too many of these risk factors.

    If we regularly made just one of these mistakes, we might not have a problem. Most people, though, combine several of these risk factors, and soon they experience the straw that breaks the camel’s back. Doctors call this reaching the allergic threshold.

    All of these risk factors can cause your digestive system to dump large, unwieldy macromolecules of food into your bloodstream. When this happens, it generally triggers your immune response.

    If your immune system is already impaired, your immune reaction to these macromolecules of food will be even worse. You’ll get reactions to a wider variety of foods, and your symptoms will be more severe and more frequent. Many forces can impair immunity: poor nutrition, exposure to toxins, stress, and lack of sleep.

    Therefore, to avoid food reactions, you should not only minimize your risk factors, but should also try to optimize your immune strength, with a healthy lifestyle, ingestion of specific nutrients, and avoidance of toxins. I’ll soon tell you how to do this.

    In addition, a number of non-food factors can make food reactions worse by contributing to the allergic threshold. The body doesn’t care if an allergen is a food-borne allergen or an airborne allergen, such as pollen. To the body, an allergen is an allergen. Food reactions are worse in people who inhale airborne allergens, are exposed to toxic chemicals, or are under stress.

    Therefore, you are not just what you eat.

    Food reactions — and therefore fat — can be caused by many factors, and food is just the most obvious one.

    I know that this is a new, strange concept for many people. But I have tested this concept clinically and have seen it work wonders.

    Here’s an example: a patient of mine worked in a paint shop and regularly inhaled airborne toxins. This man was bloated, puffy, and red-eyed most of the time, and reacted strongly to a number of foods. He also got sick a lot because the toxins he breathed were stressing his immune system. When he switched jobs and escaped the constant assault of airborne pollutants, his sensitivity to foods decreased dramatically. His progress on the False Fat Diet accelerated tremendously when he quit his job, and he soon lost almost all of his false fat and most of his true fat. Simultaneously, he stopped having frequent minor illnesses.

    If any of these risk factors apply to you, you are vulnerable to food reactions.

    You are not just what you eat.
    Fat can be caused by many factors.
    Food is just the most obvious one.

    Now I’ll tell you how food reactions develop within your body, after you engage in these risk factors. Once you understand how food reactions work, you’ll be better able to stop them — forever.

    Food Repair Guide: Baking Part 3

    Marzipan

    It pays to make your own marzipan as the real thing tastes so much better than bought. Since it is only a question of beating together ground almonds, sugar and egg white to moisten, there is nothing to go wrong.

    Biscuits

    Biscuits are simple to make and homemade biscuits always impress guests.

    They have four dangers: being too soft so that they spread into shapeless plops; being too short or having too great a proportion of fat which makes them hopelessly crumbly; being overhandled, like pastry, which makes them tough; and getting overcooked, which they will do at the drop of a hat.

    Diet Start

    Texture

    Since most biscuit mixtures contain butter, they will always become softer when they go in the oven, so, if your mixture is very runny when cold, it will run away altogether once it gets hot. Unless the mixture is being cooked in a restraining tin try to ensure a reasonably firm texture. Apart from anything else, if it is too runny the biscuit will tend to be tough.

    Crumbling

    If you want to use a very short mixture, mould the dough by hand rather than trying to roll it out, as you will not succeed. Cut the biscuits into fat rather than thin shapes so they have more chance of holding together.

    Toughness

    Do not handle the biscuits more than necessary to get the ingredients well mixed.

    Overcooking

    Once the biscuits have gone in the oven, watch them like a hawk. Take one out and cool it to test, as a biscuit, especially a dark coloured one such as chocolate or ginger, will often be cooked long before it looks cooked.

    Failures

    Biscuits that have fallen apart, spread or generally failed to live up to expectations, can always be broken up and used as decorations, or crumbled and used as biscuit bases (held together with butter or egg white) for dishes such as cheesecakes.

    The Role of B-Vitamins in Preventing Brain Loss

    One in five people older than 70 suffers from cognitive impairment which will progress to dementia and death in half of these people within five years.  So it is very important to address all the modifiable risk factors for cognitive impairment.   One of these risk factors is elevated homocysteine which is a strong, independent risk factor for Dementia, Alzheimer’s Disease, and Heart Disease.  
    One of the longest and most comprehensive studies ever done showed that one in six cases of Alzheimer’s Disease can be caused by increased homocysteine levels.
    In order to process homocysteine properly the body needs adequate levels of Folic Acid (Vitamin B-9), vitamin B12, and Vitamin B6.   A double-blind randomized controlled trial showed that the reduction of homocysteine by B Vitamins can slow the rate of accelerated brain atrophy in people with mild cognitive impairment which is often the first step towards Alzheimer’s Disease.
    Another study showed that B-Vitamins can reduce brain loss in areas prone to the Alzheimer’s Disease process. 
    Other Benefits of B-Vitamins
    B-Vitamins as a group are incredible important to a wide range of cellular and metabolic functions from energy production to production of hormones. Benefits of optimal levels include increased energy, improved mood, reduction of allergy symptoms, help preserve vision, help to maintain bone strength, and help prevent heart disease and stroke.
    How do I get B-Vitamins?
    Although it is possible to get the RDA of B-Vitamins through diet alone it requires a carefully planned diet and for vegetarians it is very challenging because there is no vitamin B-12 in vegetables. Milk, yogurt and cheese, along with eggs, are the only vegetarian food items that naturally contain significant levels of vitamin B12.
    In addition many people have conditions which prevent optimal absorption and cellular uptake of certain B-Vitamins such as Folic Acid.   Each of the key B-Vitamins come in several forms with some being much more active and effective than others.   When everything works right the body can convert other forms to the active forms, but there are many things that interfere with this process.
    For example Intrinsic factor produced in the stomach is what allows the intestines to absorb this vitamin.  Not everyone produces intrinsic factor so common sources of B-12 are not effective.
    Also since B-Vitamins are water-soluble excess amounts are easily and safely excreted so taking a high quality B-Vitamin Supplement or Multiple Vitamin with activated forms of B-Vitamins in adequate amounts is the safest way to cover yourself.    In addition, although each B-Vitamin performs critical functions in isolation they also work together to optimize many functions so taking a complete B-Vitamin Supplement is highly recommended.
    What are all the B-Vitamins?

    B- Vitamin          Active Form                                                    Inactive Form
    B-1                        Benfotiamine                                                Thiamine
    B-2                        Riboflavin-5-phophate                                 Flavin Monocleotide
    B-3                        Niacinamide                                                 NAD                                        
    B-5                        Panthothenic Acid                                         None                   
    B-6                        Pyridoxal-5-phospate                                    Pyridoxine Hydrochloride
    B-7                        Biotin                                                             None
    B-9                        Methyltetrahydrofolate  aka Metafolin         Folic Acid                                         
    B-12                      MethylCobalamin                                         Cobalamin
    Can you take too much of the B-Vitamins?
    For certain ones the answer is yes!  You should not take in more than 800mcg of folic acid supplement.  Too much can mask a condition called pernicious anemia.  Multiple Vitamins and B-Complex Supplements will contain 400 – 800mcg and more from diet is not a problem.
    For vitamin B-6 intake above 200mg per day is not recommended.  Again multiple vitamins and B-Complex will generally contain less than this amount and more from food is not an issue.
    Regular “Niacin” can cause significant skin flushing and itching, but this is harmless although it can be very uncomfortable.    Extremely high dose niacin can be used to treat high cholesterol levels but the regular form that causes flushing can also cause liver issues at high levels.   This is also true of “time-released” forms.     The best form for use for cholesterol is “Flush Free Niacin” aka Inositol Hexiniacinate as it will not cause these issues.   NAD (Nicotinomide Adenine Nucleotide) is very safe but there is no reason to take more than 10mg per day.
    As always do not take any supplement when pregnant without consulting your registered health care professional.

    WORKOUT ANYTIME in Journal & Topics Newspapers

    WORKOUT ANYTIME in Journal & Topics Newspapers in an article titled, “New 24-Hour Fitness Facility Opens In Buffalo Grove.” The article begins with information about the new club and then gives some details about the grand opening. The article ends with information on WORKOUTANYTIME’s plans for expansion in Illinois and some background on Jeff.  Click here to read more or begin below.

    New 24-Hour Fitness Facility Opens In Buffalo Grove

    A new 24-hour fitness facility recently opened in Buffalo Grove.

    Workout Anytime opened at 700 Buffalo Grove Rd. The facility is open 24 hours a day to members with staff on site from 9 a.m. to 8 p.m. weekdays; 9 a.m. to 5 p.m. Saturdays; and 10 a.m. to 2 p.m. Sundays. Members receive a special key card to unlock doors when staff is not present.

    (Read More)

    My Trip to Dhaka Bangladesh

    I arrived in Dhaka, Bangladesh on the 24th of March for my next assignment on Financial Management Systems. The organization contracting me has some issues with its financial management system and has received recommendation from the auditors to fix these issues. Further they want to conform to the South Asian Federation of Accountants Standards. So my task is simple. Document the existing practices at the organization and get agreement on the current practices and then recommend changes and improvements to the system.

    Well even though it is simple there can be quite a few things that can pose a challenge to this type of assignment. I already encountered one on the first day of my assignment (25th); which is, in a group of around 20 finance staff it was quite difficult to plot the current financial practices using flow chart symbols as non of them knew the current system in its entirety. It is still work in progress and I hope to have it pinned down during the next working day which is Saturday (Bangladesh uses the Islamic calendar); where the staff have agreed to come to work.

    The last time I was in Bangladesh was way back in January of 2008; so it was good to come back to Bangladesh and to see how things are. I must say that the only thing that looked to have changed is in fact the increase in motor traffic. It takes for ever to commute on Dhaka roads. I am staying at the Ambrosia guest house in Dhanmondi where I stayed during my earlier visits to Dhaka. It felt good to be here where the staff recognize and remember you after a long absence; it really does feel like home when you are greeted by familiar faces.

    Looking forward to the next few days of the assignment; it is scheduled to end in early April and then I have another assignment lined up in the Philippines.

    12 Days of Fitness with WORKOUT ANYTIME

    12 Days of Fitness with WORKOUT ANYTIME

    Are you in need of a little inspiration to hit the gym this holiday season? Here’s a great workout routine to give a try this holiday season provided by the experts at WORKOUT ANYTIME. Enjoy! 

    Week 1

    4 days of exercise

    2 days of INTERVAL Walking/Jogging – 20 min of cardio exercise at moderate pace, first 10 min walk or do cardio at a moderate pace. The second 10 min will have five 30 second bursts of high intensity mixed with moderate intensity (on min 10,12,14,16, and 18). This boosts metabolic rate. 
    2 days of body weight or weight training for 12 min per day
    Complete two rounds of the following each consisting of 40 seconds of work followed by 20 seconds of rest:

    Squats
    Push-ups 
    Walking Lunges
    Jumping Jacks
    Burpees
    Ab half roll backs (seated position, roll half way back, come up and exhale)

    Week 2 

    4 days of exercise

    2 days of INTERVAL Walking/Jogging – 20 min of cardio exercise at moderate pace, first 10 min walk or do cardio at a moderate pace. The second 10 min will have five 30 second bursts of high intensity mixed with their moderate intensity (on min 10,12,14,16, and 18). This boosts metabolic rate. 

    2 days of body weight or weight training for 12 min per day
    Complete two rounds of the following each consisting of 40 seconds of work followed by 20 seconds of rest:

    Pop Squats
    Push-ups w/alt knee
    Forward Lunges with bicep curl
    Plank Jacks
    Mountain Climbers
    Ab full roll up (lying position, roll all the way up, and exhale)

    Week 3

    4 days of exercise

    2 days of INTERVAL Walking/Jogging – 20 min of cardio exercise at moderate pace, first 10 min walk or do cardio at a moderate pace. The second 10 min will have five 30 second bursts of high intensity mixed with moderate intensity (on min 10,12,14,16, and 18). This boosts metabolic rate. 

    2 days of body weight or weight training for 12 min per day
    Complete two rounds of the following each consisting of 40 seconds of work followed by 20 seconds of rest:

    Squat swing with overhead tricep press
    Spider-Man Push-ups 
    Reverse Lunge with bicep curl
    High Knees
    Shoulder push-ups
    Navy Seals (Ab exercise)

    Kaempferia Galanga Plant Benefits For Health

    KAEMPFERIA GALANGA PLANT BENEFITS FOR HEALTH

    Kaempferia GalangaPlant Benefits For Health – Coughing often makes your activities disrupted, but it also would make other people around us will also feel comfortable around us. There are several types of cough, which most often is a dry cough and cough with phlegm. Coughing up phlegm is sometimes more torturous than dry cough, throat full of mucus because who wants removed.
    Now this many drug manufacturers are already providing various types of cough medicines, ranging from syrup to tablet. Besides the chemical drugs, you can also wear traditional homemade cough medicine with natural ingredients that are easily found on the kitchen, which is Kaempferia Galanga and salt.
    Kaempferia Galanga Plant Benefits For Health - 1
    Prescription cough simple and traditional ingredients that have long proven to thin the mucus, making breathing until you feel more relieved and able to relieve cough with phlegm. At the moment we are taking this medicine traditional productive cough, a sense of warmth will make the body as well as the respiratory tract would be more relieved.
    ·      Powder, How to make it quite easy. Take Kaempferia Galanga, wash clean, and peeled and grated Kaempferia Galanga and squeeze and take the water, add a little water, put a little salt and stir well, Drink the potion after breakfast and before bedtime.
    Kaempferia Galanga Plant Benefits For Health - 2
    ·      Ginger can also warm the body and treat cough with phlegm. You are experiencing a productive cough is highly recommended to drink warm ginger juice in at least once a day. How to make even very easily by slicing ginger and Kaempferia Galanga, then boiled and taken water juice. Water juice that will be taken.
    ·      Orange juice, have been many people who have felt that Lime is already mixed with soy sauce efficacious to treat cough with phlegm. If you do not like soy sauce, can mix with Honey Lime. Drink Lemon juice with soy sauce and honey as much as 2 to 3 times a day
    Easy is not it? good luck and hopefully this traditional herb cough you get well soon. Hopefully article about Kaempferia Galanga Plant Benefits For Health we share this day can be beneficial to readers. Thank You.

    WORKOUT ANYTIME in the Daily News

    WORKOUT ANYTIME in the Daily News

    Dale Chaffin of WORKOUT ANYTIME Bowling Green was recently featured in the Daily News. Dale was interviewed for the story and a photographer was assigned to take his photo for a story about the WORKOUT ANYTIME location in Bowling Green where he is the GM and how he has lost 80 pounds since 2012 with help of personal trainer Chris Talley. The story focused on how working at a gym has helped Dale with his fitness goals. 
    View the full article here. 

    Raptr – Closing Down This September 30th, The Blog Here Says ‘Goodbye Old Friend’ To The Once-Useful Program


    Just a notification that the ‘Graphic-Configurator, Game-Installer, Gameplay-Recorder and
    Social Media client that tried to tie it all together’ – Raptr – will be no more, as of September 30th, 2017

    A few days ago, I received an email stating that Raptr was ending the program/client which at one time was tied-in with AMD’s Graphic Drivers as “AMD Gaming Evolved”. Now that both NVIDIA and AMD have their own ‘game configuration utilities’ and ‘game recording capabilities’ (via Crimson for AMD and GeForce Experience for NVIDIA), “there is no need for such a separate utility”, as Raptr’s ‘Farewell Letter’ basically states:

    “We are sad to announce that we will be closing Raptr on September 30th, 2017. We want to start by thanking you for your support over the past 10 years.

    The world is different today than when we first launched Raptr. Many companies offer game optimization tools. Having an independent platform to do this is no longer necessary.

    On September 30, we will start the process of shutting off access to your Raptr account and disabling features. If you’d like to export your tracked game play history, you can do so immediately using the instructions below:

    • Go to Raptr.com
    • Sign in to your Raptr account
    • Click to get your gameplay data

    If you have any other questions, please send us feedback.

    We are proud of the service we built and the community who helped grow Raptr.  Thank you, once again, for your support.

    Dennis “Thresh” Fong
    Co-founder and CEO”


    Mr. Fong Qin, known worldwide as “‘Thresh’ Fong” for his 1990’s Quake and Doom tournament career, was also the co-founder of Xfire (which itself was acquired by Viacom in 2006). While the Raptr/Gaming Evolved client was useful, it seemed to have challenges from close to the start [or at least, noticeable in hindsight, from when I first started using it].

    The Press Release – the notification that Raptr was closing down – as it looked on the Raptr website, September 2017
    (Click to see Full Size)

    At one time, Raptr offered Rewards for playing (and letting it track your Hours or Record your Gameplay); ‘Reward Points’ that you could collect, every time you Optimized a Game (let the utility auto-configure your in-game options/settings for you), or viewed/contributed to a game Forum (similar to Steam’s Game Forums [forii?]). You could also earn Raptr Reward Points just by playing a game and having it running (it gave a running total of your Hours Played).

    The Raptr/Gaming Evolved Client, as it looked in 2014, showing the Reward Points collected at one time
    (from the Gaming Evolved/Raptr Press Kit, Click to see Full Size)

    Prizes to spend your Points on were Draws for, or outright purchases of, Full Games and game tie-in material, such as Character Costumes or Vehicles (Mounts). Just before it was taken away, I even saw some Computer Hardware in there (some dated GPUs mind you, but still, it was neat to see some computer parts you could earn ‘with time played’ only). I never did win a Draw for a Retail Game, but I heard from a couple of people who did. There were many, many upset users, who had been saving for years (literally), at the loss of the points system. Some noted at the time that perhaps it was an early bell, tolling for the end of Raptr, even then…

    The Raptr/Gaming Evolved Client, as it looked in 2015, showing Plays.Tv in its ‘built-in’ Beta phase and Graphic Drivers being kept up-to-date [I owned an AMD/ATi GPU at the time], the client still showing Reward Points being tabulated, and the Twitch Broadcast implementation
    (Click to see Full Size)

    There was a Forum interface built-in to the Raptr client (directly-accessible within it) that was similar to Steam’s Game Forums [too similar?], where people could discuss games, talk about upcoming releases, and share Screenshots; but there wasn’t too much going on in them [that I could see, personally]. There were some helpful and contributive posts, but they were always few in number:

    Example of Raptr/Gaming Evolved Game Forums, showing Guild Wars 2, circa 2016
    (Click to see Full Size)

    As ‘the end’ neared, the Forums became overrun slowly by Spammers and non-English posts talking about other websites (not that there’s anything wrong with speaking other languages, I know a bit of a handful of languages myself, but it was an English forum and much of these posts were clearly Spam of one sort or another). People started asking why things weren’t getting ‘cleaned up’, near the end.

    The Raptr/Gaming Evolved Official Raptr Forum, shown in the client, displaying the number of users of the forum
    (Click to see Full Size)

    While many felt it was ‘just like Steam’ or ‘not needed’ even back then, it still boasted over 100 Million registered users at one point (as evidenced by the number of users within the main Raptr discussion group, above) – and it was even ‘targeted by hackers’ in 2015 – infiltrated in an attempt to gain access to the many users’ data and potentially personal information. A notice went out in January of that year, notifying users to change their password, as a result of the recent security breach:

    Raptr Forum Notification, urging users to change their Passwords, after a recent security breach, circa January 2015
    (Click to see Full Size)

    Personally, I feel sorry that I couldn’t spend more time with Raptr/GamingEvolved, as I only discovered it a couple of years ago.. Over the entire time, my own illness prevented me from posting more, sharing Screenshots more, and talking more about Releases and Reviews [as it does here in this blog!]. I feel like it could have been ‘the next Steam with bonus game configuration’ perhaps – but alas, it simply had too many challenges going against it… People started asking for Chat interface (a la Skype) and Voice Chat, but the Voice part never came. People wanted a GVR (Game Video Recorder) and while that arrived, in the form of Plays.tv – first in the app itself and as a stand-alone utility – perhaps it was too late to save Raptr, as both NVIDIA then AMD, came out with their own ‘built-in’ gameplay recording capabilities about the same time. For example, in 2013, NVIDIA’s Shadowplay became part of their Settings Optimization client, GeForce Experience, which allowed high-performance gameplay recording. Eventually, AMD’s ReLive, part of their Crimson GPU Driver update, also allowed high-quality gameplay recording as well. Both of these essentially negated the game recording aspect of Raptr (Plays.tv, which continues onward today as its’ own stand-alone recorder):

    Information Panel about Plays.TV, the gameplay recording utility that was once included with Raptr/Gaming Evolved
    (Click to see Full Size)

    Although many didn’t use Raptr, or even like it, there were those that used the client to at least keep track of their Hours Played, used it a light social-media app, or just enjoyed the semi-automated Graphic Configuration within. As a former user – that wished he used it more – I myself say a sad ‘Goodbye’ to Raptr. So long, old friend, I wish I got to know you better…

    It’s Not Just You ™ – Heroes Of The Storm ‘Screen Shake’ = ‘Motion Sickness’ (Dizzy, Nausea, Headache) [Notification]

    Just a quick post to let others know that – if you are experiencing this phenomenon – getting dizzy or even nauseous while playing Heroes Of The Storm lately: It’s Not Just You™… I even whipped up an Example of the effect, for those that aren’t quite noticing it:

    Example of ‘the screen shake effect’ I made, in GIF format
    (Click to see slightly larger Full Size)

    I first came across this in the Official Heroes Of The Storm Forums at Battle.Net. It was originally posted by “Phoenix” a couple of weeks ago, here. Although I have seen it personally in-game (noticed it), I have not suffered the nauseating effects that many may/do suffer with this Special Effect the game offers – even though I have experienced ‘game motion sickness’ from other games. [I did notice when testing and creating the above Example, that it made me slightly queasy however..]. Mainly, I have ‘been lucky’ with not experiencing it because I do not normally play the Heroes that have/produce this effect (the ‘screen shake’ effect). Here is a list of all the Heroes and Spells that can produce this effect, thanks to a helpful post by “Hatsoz” on the Official Forums:


    Spells with Screen Shake
    Zagara – Nydus Network (R)
    Genji – Swift Strike (E)
    Sgt. Hammer – Concussive Blast (W), Blunt Force Gun (R), Napalm Strike (R)
    Gazlowe – Deth Lazor (W)
    Lucio – Soundwave (Q), Sound Barrier (R)
    Valeera – Blade Flurry (W)
    Zul’jin – Twin Cleave (W), Guillotine (R)
    Ragnaros – Sulfuras Smash (R)
    Alarak – Lightning Surge (E)
    Cho – Upheaval (R)
    Karazhim – Radiant Dash (Q) (Only with Volley of Blows Talent Lv. 16), Seven-Sided Strike (R)
    Anub’arak – Burrow Charge (E) (Upon resurface)
    Li Li – Water Dragon (R)
    Diablo – Shadow Charge (Q), Fire Stomp (W), Overpower (E)
    E.T.C. – Face Melt (W), Stage Dive (R) (Landing only)
    Falstad – Hinterland Blast (R)
    Kerrigan – Impaling Blades (W)
    Muradin – Thunder Clap (W), Dwarf Toss (E), Haymaker (R)
    Sonya – Ancient Spear (Q) (On Hit), Leap (R)
    Stitches – Slam (W)
    Tyrael – El’druin’s Might (Q) (On sword landing), Angelic Flash (Q) (Teleport to sword), Judgment (R)
    Uther – Hammer of Justic (E), Divine Storm (R)





    Heroes with No Screen Shake
    Valla
    Tyrande
    Lunara
    Kael’thas
    Zeratul
    Cassia
    Probius
    Varian
    Samuro
    Zarya
    Auriel
    Gul’dan
    Medivh
    Chromie
    Tracer
    Dehaka
    Xul
    Li-Ming
    Greymane
    Gall
    Artanis
    Lt. Morales
    Rexxar
    Leoric
    The Butcher
    Johanna
    Sylvanas
    The Lost Vikings
    Thrall
    Jaina
    Azmodan
    Chen
    Rehgar
    Murky
    Brightwing
    Tychus
    Abathur
    Arthas
    Illidan
    Malfurion
    Nazeebo
    Nova
    Raynor
    Tassadar

    I experimented with every single Graphic Setting available in the game (eventually running it on the Lowest Possible Settings) and could not find a Setting that disabled this effect…. I first tried Physics, then other effects-affecting settings, such as Shader level, and more, until everything was at the lowest possible Settings and still the effect appears in-game.

    I even looked through the game directories (folders) for some sort of editable configuration file, but the only ones present were ‘protected’ by Blizzard, by being compressed or encrypted in their own proprietary encapsulation of some sort (which renders the files not easily readable or editable by normal means – this is understandable, as they do not want their game easily ‘hacked’ or negatively affected by end users).

    So, for now – unfortunately – there is no solution for this, for sufferers of this effect. The only recourse, until Blizzard puts in an option to Disable Screen Shake, is to avoid the Heroes that produce this visual effect.



    Just letting Sufferers know: It’s Not Just You™!
    [I will try to remember to return to this Post and Update it once Blizzard adds this option – or a workaround is found]

    Yamaha VMax Motorcycle Splendid Wallpaper HD

    Yamaha VMax Motorcycle  Splendid Wallpaper HD

    Free download motorcycle wallpaper, here we provide some of wallpaper on motorcycle, as well asmotorcycle image and motorcycle Picture.

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    Health Concern: FAT?

    The term “fat” includes fats from meat, fish, poultry, and dairy products as well as vegetable oils and the nuts, seeds, and grains from which they have been extracted. There are two basic kinds of fats—saturated, occurring mostly in animal foods (although some vegetable fats such as the kind that coconut contains fall into this category too), and unsaturated, in the form of vegetable oils such as safflower, corn, and sunflower, and in seeds and nuts. Fish tends to contain more unsaturated than saturated fats, meat more saturated than unsaturated.

    Whether saturated or unsaturated, all the fats you eat rapidly form a film around blood cells and platelets, creating a kind of sludge which causes them to stick together. This clumping significantly interferes with circulation by clogging blood vessels and even temporarily closing down small capillaries. As a result, your cells do not receive all the oxygen and nutrients they need to function efficiently. They only run at about 80 percent capacity. This interferes with cell metabolism as well as with the efficient elimination of cellular and tissue wastes.

    Diet Start

    The chemical structure of an unsaturated fatty acid differs from its saturated brother in that at least two of the carbon atoms in its formula are free. This means that they have no hydrogen atoms attached to them, as the molecule of a saturated fatty acid does. It was long thought that while saturated fats were bad for you, unsaturated fats were good. For unsaturated fats have been shown to reduce cholesterol levels in the blood, and therefore were believed to be helpful in preventing arteriosclerosis and coronary heart disease. That is the reason we have been encouraged in the last thirty years or so to include plenty of polyunsaturates in our diet by switching from butter to margarine and vegetable oils. The catch is that although unsaturates do this, like all fats they still raise triglyceride levels (another factor linked with coronary heart disease) and they also create the same clumping as the saturated fats do, which leads to tissue anoxia.

    Women have also lately been encouraged by poorly informed writers to include lots of polyunsaturates in their diet for their beauty’s sake. Unsaturated fatty acids are an important constituent of skin and muscle tissue and so it was thought, quite wrongly, that we need more of them. For what we have not been told is that the chemical structure of unsaturated fats with their free carbon atoms makes them extremely unstable compounds, and that when an unsaturated fat is exposed even to the smallest trace of a catalytic agent it begins a process of autooxidation which results in the fat molecule’s breaking down to produce what are known as free radicals.

    Free radicals are highly reactive particles which, if left unchecked in the presence of oxygen molecules, will form toxic peroxides. These peroxides can damage and destroy cells. They have also been implicated as a primary cause of the aging process itself. When a cell, or the genetic material of a cell, is destroyed by free radicals, the result is something known as a lipofuscin pigment granule—often referred to by biochemists as a “clinker.” With age, ever more cells are damaged or destroyed as tissue degenerates, leading to increase in the number of these pigment granules. This is something you want to avoid in every way you can if you don’t want to look and be old before your time.

    To some extent, the presence of sufficient amounts of an antioxidant such as vitamin E in the system may prevent this from happening, because it minimizes the damage done by free radical chain reactions by breaking the chain. Vitamin E, like other antioxidants, helps block the oxidation that turns fatty acids into harmful peroxides. The more unsaturated fatty acids in your diet, the greater will be your need for the vitamin.

    An interesting dietary survey that was done at the University of California at Irvine looked at over 1,000 patients and examined the degree of wrinkling and crow’s-feet, frown lines, and other indications of skin degeneration such as damage to the collagen and elastin fibers and the irregular pigmentation characteristic of old skin. The subjects ranged in age from seventeen to eighty-one and 76 percent of them were women. Cadvan Griffiths, M.D., the professor of surgery who carried out the study, discovered that there is an undeniable link between marked clinical signs of aging and the intake of unsaturated fats in one’s diet. Those who regularly and frequently included polyunsaturated fats and oils in their diet had marked signs of premature aging. Some looked as much as twenty years older than they were. Very few of those who had made no special effort to eat more polyunsaturates showed any clinical signs of premature aging. Evidence is also accumulating that links free radical reactions to the etiology of cancer, senility, atherosclerosis and hypertension—all of them disorders generally associated with aging. This is all the more reason to limit the amount of every kind of fat you eat to no more than you actually need.

    3 Reasons Why All Calories Are Not the Same

    3 Reasons Why All Calories Are Not the Sameby Robert Lustig

    Cutting-edge experts say the “calories in, calories out” philosophy is oversimplified and inadequate.

    Quality of calories determines the quantity your body burns or stores, says Robert Lustig, MD, author of the recently published book Fat Chance: Beating the Odds Against Sugar, Processed Foods, Obesity, and Disease. He shares these fascinating examples of how calorie quality affects your weight and health.

    Fiber

    Fiber delays the absorption of calories. For example, when you eat a 160-calorie portion of almonds, you absorb only 130 because some calories are delivered to your intestine, where your gut bacteria burn them for their own energy source.

    Protein

    You use twice as much energy to metabolize protein as carbohydrate—due to the thermic effect of food. Protein also reduces hunger hormones more than carbs do

    Carbs

    Starches (like potatoes) contain mainly glucose, which every cell in your body uses for energy. Fructose—found in soda and candy and added to most processed foods—is metabolized in your liver as fat, which drives chronic diseases such as diabetes.

    Source

    Honda CB550 – Old Empire Motorcycles

    The ever-useful Wikipedia notes that the ‘Ripon’, or ‘Blackburn T.5 Ripon’ to use its correct name, was a ‘British carrier-based torpedo bomber and reconnaissance biplane which first flew in 1926.’ Naming their creations after Britain’s rich aviation history has become quite the thing with Norfolk’s Old Empire Motorcycles, as has creating bloody amazing custom bikes, and drinking cups of tea. And rest assured, this one is no exception to the rule. You may know it as a Honda CB550, but they know it by another name…
    23_09_2015_old_empire_honda_ripon_05
    Alec Sharp, one half of OEM’s dream team, fills us in on the details. “The Ripon build started when we were approached by a customer who had seen some of our previous work and decided that our take on a 4 cylinder café-brat was the order of the day. A large capacity engine was not needed and the opportunity came up to purchase a ’79 CB550 which was promptly stripped and the surgery began.”
    In terms of fabrication, Alec notes that it was a complex build. The engine-mounted parts of the frame stayed pretty much stock, however the entire rear subsection was removed and spliced into a bespoke frame and cowling, inside of which they then integrated the necessary LED lights an wiring.
    “We had to break out the set square and protractor set for the suspension, as we ended up removing the rear shocks entirely. It was decided that there was plenty of room under the engine for a pull-type shock, so we duly obtained a second-hand Buell unit, created a jig on the bench and began extending the frame. Various other modifications were made to the front end of the frame and the swingarm to accommodate the new shock and damper unit. After many trials and tweaks, we got it bang on and couldn’t be more chuffed with the overall classic, uncluttered look it now possesses.”
    In the tinware department, the tank was shimmied forward and knee scallops were added to stay in keeping with the classic ‘Empire Style’ the boys have become renown for. The front cowling was hand rolled from sheet steel and tidily integrates the headlight with the clocks and ignition barrel.
    23_09_2015_old_empire_honda_ripon_10
    “As always, we started with the running gear, as this can greatly affect or even define the rest of the build. The front and rear wheels were replaced with 19’’ aluminium rims and fully rebuilt with stainless spokes, vapour blasted hubs and wrapped with some classic Coker rubber.”
    At the sharp end you’ll find a stock set of forks that have been fully rebuilt and lowered right down with a rework of the internals to house a custom set of super stiff shocks from Hagon, along with a heavy-weight fork oil. They also decided to upgrade the braking system by opting for a twin disc set up rather than the standard single. “A note of caution to others,” says Alec. “We thought it was a simple case of just bolting on another caliper and disc; it most definitely wasn’t.”
    23_09_2015_old_empire_honda_ripon_11
    “Our own aluminium clip-ons were fabricated, vapour blasted and rebuilt alongside the control units and levers and then finished with our laser-cut leather grips. We wanted a ‘cockpit’ looking dash, so we opted for twin Koso units and remounted a simple ignition barrel between them. LED indicators were mounted discreetly front and back and tied into our one-off loom that featured all upgraded or renewed components tied into the new Shorai battery which sits in a tidy leather satchel along with the starter relay.”
    The engine had previously had the barrels honed and new rings installed, so they went about upgrading the usual weakest links in the chain; namely new seals, gaskets, a rewound generator and electronic ignition. The old lump was then soda blasted, repainted, the cases were vapour blasted and the fins polished to get what seems to be a fantastic-looking little engine.
    23_09_2015_old_empire_honda_ripon_17
    “The exhausts, although simple, took quite some time to figure out. Initially we wanted high-level pipes, but in reality it would be a choice between high pipes or calf muscles so we installed them low, tucked neatly along the sides. They are just long enough to make it run nicely but short enough to give it some real bark.”
    They matched the leather grips at the front with their “universal adjustable leather foot controls” which were made as rear-sets and mounted on two curved struts that have been carefully integrated into the stock frame. Everything was then connected up with stainless linkages and rose joints.
    23_09_2015_old_empire_honda_ripon_02
    “Eventually we replaced the standard Buell shock for a completely custom-made unit from AST suspension, which has fully adjustable dampening and preload settings – meaning we could fine-tune the ride perfectly.”
    “Finishing-wise, we enlisted the help of our specialist painter Greg from Black Shuck Kustoms to work alongside side us in creating the look we wanted. Safe to say the deep, smokey blue with gold highlights isperfect in every way. Everything else was powder coated black, vapour blasted or plated to get things looking suitably distinguished.”
    23_09_2015_old_empire_honda_ripon_12

    Four pipes, and a bespoke suspension setup. Jolly good
    Leather seems to be quite an important finish to all the OEM builds, and clearly that trend continues here. They’ve tied the grips and pegs in nicely with the leather battery satchel and the diamond stitched brown leather seat. All reports from the nether regions of the lads confirm our suspicions – it’s comfy as.
    “After assembly, we were a little apprehensive to see if the shock would work as we intended it to, but we are proud to say that it functions flawlessly. It’s such a satisfying thing to see working and it keeps the whole bike super clean at the back and really ‘chunks’ up the main body of the bike giving it a vastly more aggressive stance.”
    23_09_2015_old_empire_honda_ripon_03
    23_09_2015_old_empire_honda_ripon_13

    Rafe takes the Ripon out for a quick afternoon torpedo run
    And there we have it. Another great build by the proud boys from Norfolk. We’re scared to think just how many cups of tea were downed in the making of this beast. So if you like what you see, and you like tea, make sure and check out their YouTube channel. It’s not half bad. Now if you’ll excuse me, I’m going to put the kettle on.
    [Photos by Vaughan Treyvellan]
    First published by pipeburn.com

    Texas Daredevil Spends nearly $1M for Evel Knievel Jump Reenactment

    BOISE, Idaho • Last December, Big Ed Beckley walked to the edge of the dirt ramp where Evel Knievel attempted in 1974 to jump the Snake River Canyon.

    “I sat on the end of that take-off ramp, looked out across that canyon and felt icy fingers come up my back,” he said.

    “It said, ‘Go for it.’ I know that was Evel.”

    On Friday, Beckley — a motorcycle stuntman from Texas — said he felt altogether different knowing he was one step closer to pulling off what no stuntman ever has.

    He threw his arms in the air and shouted after securing his winning bid of $943,000 for the right to land his motorcycle across the canyon from where Knievel attempted the stunt 40 years ago.

    The launch nearly killed Knievel, but on Friday Beckley smiled and joked wildly through the hour he bid against four other groups at the Idaho Department of Lands building in downtown Boise.

    Beckley beat out Twin Falls BASE jumper Miles Daisher, who said it was his dream to attempt the stunt. Also skunked were locals Scott Record and Scott Truax who built an exact replica of the steam-powered rocket Knievel used.

    “We are going to turn this into something huge and I’m expecting to be elected the mayor of Twin Falls, not burned at the stake,” Beckley said.

    A life-long Knievel fan, Beckley said he watched the Butte, Mont. native’s historic attempt on pay-per-view television. He said he plans to jump with a rocket-powered motorcycle — not a steam-powered rocket with wheels — over the canyon at 230 miles an hour. A parachute will carry him to safety, he said.

    “I’m the one who can get this done,” he said moments after winning the auction.

    Beckley said he was confident in his team of engineers.

    “I’ve always wanted to make my mark in life, but not on the north side of that wall,” he said, sweat rolling down his forehead.

    The final price on the lease surprised many in the audience. What Beckley bought was a two-year lease on the 1,147 acres north of the canyon rim. The lease is $50,000 for two years and stipulates that the state gets a small percentage of what he makes on the event. Proceeds from the auction and lease will benefit Idaho public schools.

    Beckley claimed he would pay the bill out-of-pocket.

    Twin Falls Bidders

    Record and Truax tried to silence the room with a $750,000 bid at one point. Their final bid was $880,000, which was much more than the $200,000 they thought would be reasonable, Record said.

    “We thought we had that in the bag,” he said.

    Record said he doesn’t think Beckley’s idea is feasible, he “can’t fathom” how he is going to make that money back and expects the Texan’s permits to be turned down based on his idea.

    The two aren’t giving up, however. Record said he is in contact with Hollywood producers.

    “We’ve got all kinds of plans — a Plan B, Plan C and a Plan D,” he said. “This thing isn’t over yet.”

    Daisher said he grew up watching Knievel and sees the famous mound of dirt in the distance each time he BASE jumps from the Perrine Bridge.

    Daisher, who partnered with the Chicago-based REO Development Group, said he wasn’t comfortable starting a project nearly a million dollars in the hole. He wasn’t ashamed after his team surrendered with a final bid of $658,000.

    “As an athlete, I’m not afraid to walk away from some jumps if they get too scary,” he said.

    Although he had worked for years on the project, Daisher said he wasn’t ready to “lay over and stick my legs in the air just yet.” He still hopes to dazzle his hometown.

    “That’s my home team right there,” he said of Twin Falls. “My heart is beating fast and I hope this will be a catalyst for me to do a bigger, better project.”

    Knievel’s Legacy

    Evel’s son, Kelly Knievel, now a Las Vegas resident, said he wasn’t sure how he felt about the news of a jump moving forward. Whether Beckley’s attempt is successful or not will never change his father’s legacy, he said.

    “There’s only one Evel Knievel and there will never be another Evel Knievel,” he said in a telephone interview.

    Regardless, Kelly, 53, said he was excited to hear about the attempt and would try to attend if it moves forward.

    “I’ll be the first guy out there putting a shovel in the ground and cutting the ribbon,” he said jokingly. “Nah, I’ll wish whoever flies over the canyon the best of luck.”

    What’s Next?

    Twin Falls City Councilman and Chamber of Commerce President Shawn Barigar looked a bit starstruck after the auction ended.
    “Wow,” he said. “I did not anticipate that number today.”

    City personnel have waited to see who won the state’s land permit before finishing its permitting requirements, he said. Barigar said the city will have a “thoughtful process” to ensure public health and safety from the event that’s likely to draw thousands of spectators.

    “We’ll be looking at how we can ensure the city capitalizes on an event like this while mitigating those potential negative impacts,” he said.

    Beckley will also need permits from many other state and federal agencies, Barigar said. When discussions about reenacting the jump come up periodically, about 30 different agencies are in the room, he said.

    Whether or not Beckley will successfully navigate the permitting process remains to be seen. But he is now closer than any other person who has been interested.

    Beckley said he would have loved to see Robbie Knievel — one of Evel’s sons who still performs motorcycle stunts — try the jump.

    “I just don’t think he is physically able right now,” Beckley said.

    When asked if he would have liked to see a reenactment stay in the family, Kelly had a quick answer.

    “No one is saying that a Knievel won’t re-attempt it,” he said.

    Bill Rundle, a Butte man who was one of Evel’s mechanics and watched the canyon jump when he was 16, was skeptical of the event. He said the only way the jump would “mean anything” was if Robbie was in the drivers seat.

    “Will it ever be what it was? I don’t think so,” he said.

    Chad Harrington, who runs the Evel Knievel Days in Butte, Mont., agreed that a successful jump would not change how Evel’s attempt is remembered. That, he said, was Evel’s brainchild and that it has been 40 years since anyone has mounted the ramp is a testament to his bravery and genius.

    But Harrington doesn’t see the jump quite like Rundle — those who competed for the lease Friday were not hoping to best Evel.

    They were paying for the right to pay their respects.

    “It would be a hell of an achievement,” he said. “… A tribute.”ok/ata

    Big Jump, Big Money

    Texas daredevil ‘Big Ed’ Beckley spends nearly $1M on lease for Knievel jump reenactment

    Pull quote:

    “We’ve got all kinds of plans — a Plan B, Plan C and a Plan D. This thing isn’t over yet.”

    – Scott Record, Twin Falls resident who lost bid to attempt Evel Knievel’s jump

    BOISE • Last December, Big Ed Beckley walked to the edge of the dirt ramp where Evel Knievel attempted in 1974 to jump the Snake River Canyon.

    “I sat on the end of that take-off ramp, looked out across that canyon and felt icy fingers come up my back,” he said.

    “It said, ‘Go for it.’ I know that was Evel.”

    On Friday, Beckley — a motorcycle stuntman from Texas — said he felt altogether different knowing he was one step closer to pulling off what no stuntman ever has.

    He threw his arms in the air and shouted after securing his winning bid of $943,000 for the right to land his motorcycle across the canyon from where Knievel attempted the stunt 40 years ago.

    The launch nearly killed Knievel, but on Friday Beckley smiled and joked wildly through the hour he bid against four other groups at the Idaho Department of Lands building in downtown Boise.

    Beckley beat out Twin Falls BASE jumper Miles Daisher, who said it was his dream to attempt the stunt. Also skunked were locals Scott Record and Scott Truax who built an exact replica of the steam-powered rocket Knievel used.

    “We are going to turn this into something huge and I’m expecting to be elected the mayor of Twin Falls, not burned at the stake,” Beckley said.

    A life-long Knievel fan, Beckley said he watched the Butte, Mont. native’s historic attempt on pay-per-view television. He said he plans to jump with a rocket-powered motorcycle — not a steam-powered rocket with wheels — over the canyon at 230 miles an hour. A parachute will carry him to safety, he said.

    “I’m the one who can get this done,” he said moments after winning the auction.

    Beckley said he was confident in his team of engineers.

    “I’ve always wanted to make my mark in life, but not on the north side of that wall,” he said, sweat rolling down his forehead.

    The final price on the lease surprised many in the audience. What Beckley bought was a two-year lease on the 1,147 acres north of the canyon rim. The lease is $50,000 for two years and stipulates that the state gets a small percentage of what he makes on the event. Proceeds from the auction and lease will benefit Idaho public schools.

    Beckley claimed he would pay the bill out-of-pocket.

    Twin Falls Bidders

    Record and Truax tried to silence the room with a $750,000 bid at one point. Their final bid was $880,000, which was much more than the $200,000 they thought would be reasonable, Record said.

    “We thought we had that in the bag,” he said.

    Record said he doesn’t think Beckley’s idea is feasible, he “can’t fathom” how he is going to make that money back and expects the Texan’s permits to be turned down based on his idea.

    The two aren’t giving up, however. Record said he is in contact with Hollywood producers.

    “We’ve got all kinds of plans — a Plan B, Plan C and a Plan D,” he said. “This thing isn’t over yet.”

    Daisher said he grew up watching Knievel and sees the famous mound of dirt in the distance each time he BASE jumps from the Perrine Bridge.

    Daisher, who partnered with the Chicago-based REO Development Group, said he wasn’t comfortable starting a project nearly a million dollars in the hole. He wasn’t ashamed after his team surrendered with a final bid of $658,000.

    “As an athlete, I’m not afraid to walk away from some jumps if they get too scary,” he said.

    Although he had worked for years on the project, Daisher said he wasn’t ready to “lay over and stick my legs in the air just yet.” He still hopes to dazzle his hometown.

    “That’s my home team right there,” he said of Twin Falls. “My heart is beating fast and I hope this will be a catalyst for me to do a bigger, better project.”

    Knievel’s Legacy

    Evel’s son, Kelly Knievel, now a Las Vegas resident, said he wasn’t sure how he felt about the news of a jump moving forward. Whether Beckley’s attempt is successful or not will never change his father’s legacy, he said.

    “There’s only one Evel Knievel and there will never be another Evel Knievel,” he said in a telephone interview.

    Regardless, Kelly, 53, said he was excited to hear about the attempt and would try to attend if it moves forward.

    “I’ll be the first guy out there putting a shovel in the ground and cutting the ribbon,” he said jokingly. “Nah, I’ll wish whoever flies over the canyon the best of luck.”

    What’s Next?

    Twin Falls City Councilman and Chamber of Commerce President Shawn Barigar looked a bit starstruck after the auction ended.

    “Wow,” he said. “I did not anticipate that number today.”

    City personnel have waited to see who won the state’s land permit before finishing its permitting requirements, he said. Barigar said the city will have a “thoughtful process” to ensure public health and safety from the event that’s likely to draw thousands of spectators.

    “We’ll be looking at how we can ensure the city capitalizes on an event like this while mitigating those potential negative impacts,” he said.

    Beckley will also need permits from many other state and federal agencies, Barigar said. When discussions about reenacting the jump come up periodically, about 30 different agencies are in the room, he said.

    Whether or not Beckley will successfully navigate the permitting process remains to be seen. But he is now closer than any other person who has been interested.

    Beckley said he would have loved to see Robbie Knievel — one of Evel’s sons who still performs motorcycle stunts — try the jump.

    “I just don’t think he is physically able right now,” Beckley said.

    When asked if he would have liked to see a reenactment stay in the family, Kelly had a quick answer.

    “No one is saying that a Knievel won’t re-attempt it,” he said.

    Bill Rundle, a Butte man who was one of Evel’s mechanics and watched the canyon jump when he was 16, was skeptical of the event. He said the only way the jump would “mean anything” was if Robbie was in the drivers seat.

    “Will it ever be what it was? I don’t think so,” he said.

    Chad Harrington, who runs the Evel Knievel Days in Butte, Mont., agreed that a successful jump would not change how Evel’s attempt is remembered. That, he said, was Evel’s brainchild and that it has been 40 years since anyone has mounted the ramp is a testament to his bravery and genius.

    But Harrington doesn’t see the jump quite like Rundle — those who competed for the lease Friday were not hoping to best Evel.

    They were paying for the right to pay their respects.

    “It would be a hell of an achievement,” he said. “… A tribute.”

    _____________________________________________________
    Source: Magic Valley (Smith, 9/28)

    Kneeling High to Low Chop – The Best Core Exercise You are Not Doing!

    Core stability is a big buzzword in fitness, and for very good reason.     The ability to keep the core stable is essential for proper movement and prevention of injury.      Stability has three aspects related to the planes of movement:
    Sagittal Plane Stability– is the ability to prevent flexion and extension of the core from the low back to the top of the head.
    Front Plane Stability– is the ability to prevent lateral flexion of the core from the top of the head to the low back.
    Transverse Plan Stability – is the ability to prevent rotation of the core from the top of the head to the low back
    Stability is about preventing movement – not creating movement!   All muscles can act as stabilizers, movers, or absorbers, but the muscles of the core spend a lot of time preventing movement in many activities from running to walking to jumping.    This is why exercises like the plank are considered functional because the plank is about using core muscles to prevent movement of the core as opposed to exercises like a crunch which is about creating movement.
    To have a strong and stable core it is important to perform stability exercises in all three planes of movement.     The plank and side plank do a great job of challenging muscles to prevent movement in the sagittal and front planes, but that leaves the Transverse Plane.    This is significant because the vast majority of injuries occur in the Transverse Plane with Frontal Plane injuries close behind.
    It is also important to note that rotational movement (movement in the transverse plane) is fundamental to human movement in general and the generation of explosive force in many activities from Golf to Tennis to Boxing.
    One of the best ways to develop rotational stability in the Transverse Plane is doing high to low anti-rotation chops in a half kneeling position using either resistance bands or cable resistance with a rope handle or pole attached.
    Execution

    The anchor point of the resistance band/location of the cable handle should be position up high.     Your body should be facing perpendicular to a line from the handle/anchor point straight down and across your body.     You should be in a half kneeling posture down on one knee (the leg closest to the cable/band should flexed with foot flat on the floor and hip and knee bent at 90 degrees.   
    The other knee should be down on the floor (use a cushion or mat!) with shin and top of foot along the ground directly behind the knee.   It is important that the knee is directly under the hip.  It is also important that the spine be held straight with a straight line from top of head through the spine and hip to the knee on the ground.    Extend the spine fully and keep your spine fully elongated throughout the exercise.
    Reach across the body and place both hands on the resistance band/rope spread apart with hands shoulder width apart.gripping the band/rope.
    Keeping the shoulders and hips facing forward the entire time pull the rope/band directly down and across the body and pause in the bottom position making sure there is no movement to in the shoulders or hips while maintaining a fully lengthened spine.   Then slowly return to the starting position.    Form is VERY important in this exercise.
    Here are two great instructional videos:
    http://www.stack.com/video/3730538400001/elite-performance-with-mike-boyle-increase-core-strength-with-anti-rotation-exercises

    http://www.muscleandfitness.com/workouts/abs-and-core-exercises/videos/half-kneeling-stability-chop

    Happy Landings: Clockwork’s CB750 custom

    A bobber-influenced Honda CB750 custom from Canada's Clockwork Motorcycles.

    Samuel Guertin used to spend his days wrenching on choppers—the kind that fly. But after a decade working as a helicopter mechanic, he decided that customizing cars and bikes was more fulfilling.
    So he changed his flight path and Clockwork Motorcycles was born, with a base in the countryside half an hour east of Montréal, Canada.
    A bobber-influenced Honda CB750 custom from Canada's Clockwork Motorcycles.
    This CB750 custom is called Fury, and it’s Clockwork’s fourth build. “When I found the donor—a 1971 model—it was pretty funny to look at,” explains Samuel. “It was a weird, failed attempt at a gothic bobber-slash-chopper. It deserved better fortune.”

    Samuel decided to make the CB750 a little more chunky and curvaceous. It was time for a well-judged series of subtle nips and tucks.
    A bobber-influenced Honda CB750 custom from Canada's Clockwork Motorcycles.
    That meant shortening the frame at the rear to a more bobber-esque length, while the swing arm was extended by two inches and hooked up to a pair of Progressive Suspension rear shocks.

    The extra visual bulk required more meat up front, so Samuel has installed a set of Suzuki GSX-R600 forks. They’re non-inverted units for a more period correct feel, and fitted via a custom-made aluminum triple tree and front hub. The GSX-R also donated its front brakes—now fed by a Nissin master cylinder via braided stainless steel hose.
    The modified oil tank (below) is an especially neat touch, appearing at first glance to be a stock side cover. There’s custom fabricated panel on the lefthand side to match.
    A bobber-influenced Honda CB750 custom from Canada's Clockwork Motorcycles.
    The wheels are 16-inch Harley-Davidson items, laced with stainless steel spokes and nipples, and wrapped in Firestone Deluxe Champion rubber. (Samuel knows he’ll get flack from some quarters for his tire selection, but that’s okay).

    For the seat, he settled on a shape that would complement the bike’s beefy new demeanor. Ginger at New Church Moto was responsible for the upholstery: a classy mix of leather and suede.
    A bobber-influenced Honda CB750 custom from Canada's Clockwork Motorcycles.
    Clockwork’s mods are more than just cosmetic though. The engine has been completely stripped down and rebuilt, fitted with CNC-cut valve seats and bored out to 836cc with a Wiseco kit. A stunning set of Keihin CR29 race carbs handle the fueling, with a four-into-one stainless exhaust system providing the soundtrack.

    A bobber-influenced Honda CB750 custom from Canada's Clockwork Motorcycles.
    Samuel has thoroughly reworked the wiring too, with a full Motogadget installation that includes the m-Unit control unit, a Motoscope Tiny speedo, m-Switch handlebar switches and an m-Lock keyless ignition. It’s all powered by a small Lithium-ion battery stashed in a hand-built electronics box.

    The cockpit is equally tidy, with custom-bent clip-ons, leather-wrapped grips and a small headlight. Bullet turn signals were installed, and the quirky taillight is from Prism Motorcycles.
    A bobber-influenced Honda CB750 custom from Canada's Clockwork Motorcycles.
    When it came to the CB750’s final paint scheme, Samuel had little interest in bright colors or complex designs. “I didn’t want anything flashy or shiny to steal the show,” he says. “It’s all about lines, shapes and curves—so all the colors are muted tones.”

    The final color scheme is sublime, flattering the Honda’s brawny new lines just as intended. Monsieur Guertin has certainly found his calling, and thankfully it’s nothing to do with choppers.
     Images by Photos by Cimon B Photography
    First published in www.bikeexif.com

    A bobber-influenced Honda CB750 custom from Canada's Clockwork Motorcycles.

    April Nitzsche on WBIR Knoxville

    April Nitzsche was recently on WBIR as part of their Workout Wednesday. In the segment April demonstrated some exercises you can do at home and in the gym with kettle bells for a good workout. She also mentioned the new Maryville opening location as well as the Bearden location.

    You can also view the video here.

    The 20 Secrets That Will Get You Flat Abs

    The 20 Secrets That Will Get You Flat Abs

    by Leta Shy
    The 20 Secrets That Will Get You Flat Abs

    It may not be a secret that the best way to a six-pack is a healthy diet (even if it’s no diet at all) and regular exercise, but there’s a right way and a wrong way to a flat belly. Read on for the ultimate guide to getting flat abs.

    Source: Thinkstock / yurok

    Food Repair Guide: Baking Part 1

    Bread

    Bread, being about the first thing that man made, is also about the easiest. Ordinary bread is only flour, salt, liquid and yeast, well kneaded to mix, and baked. The modern cook with a food processor need not even bother about the kneading (which is only done to spread the yeast really thoroughly through the bread) as the food processor does it all for her. Unless, of course, she enjoys doing battle with balls of dough!

    Ingredients/yeast

    Flours differ but, as long as the flour is of good quality and dry, the differences are a matter of personal taste. Water is the normal mixing liquid and sea salt has a better flavour than table salt.

    If the yeast is fresh and alive, when put in a damp, warm atmosphere, it will rise and grow whether it is incorporated in a dough or alone. Old age kills both compressed and dried yeast, as do extremes of temperature: anything over 110°F/50°C or below standard refrigerator temperature.

    Once the yeast has been creamed by mixing it with sugar and a little warm liquid, it needs only to be thoroughly amalgamated into the dough, by hand or machine.

    Diet Start

    Rising, etc.

    After the yeast has been mixed in, the dough must be left to rise, and in some cases prove. This will happen more or less quickly depending on the ambient temperature, but the longer it takes, the better the bread will be. Elizabeth David, among others, maintains that bread that has been left for 24 hours in a moderately warm kitchen will taste far better than bread that has been ‘hurried’ in a warming oven. However, an hour should be the minimum time — unless you are using a food processor and extra vitamin C to assist the raising.

    If the dough does not rise, it means that the yeast is dead — whether through old age or overheating — and there is nothing you can do about it. Dead yeast has a smell and flavour not unlike dead cats and is totally unrevivable. Throw it out and start again.

    Once you have mastered the basic techniques of bread making, all fancy breads are merely an elaboration on them. Most bakery books are extremely explicit in their instructions.

    Cakes

    Raising agents

    Most cakes use eggs or chemical raising agents rather than yeast. The lighter sponges use whisked egg white; heavier sponges or fruit cakes use whole eggs or a combination of whole eggs and baking powder or bicarbonate of soda. These work by giving off gases when heated, thereby raising the mixture. The more chemical raising agent one uses, the lighter, dryer and less keeping the cake will be. Thus, fresh light sponges or angel cakes should be eaten within 24 hours to be at their best; a rich Madeira cake will keep several weeks; a fruit cake several months.

    Mixing

    The early mixing processes in all cake making are important, be it beating eggs and sugar to a ribbon or creaming butter and sugar for Victoria sponges. In both cases, early and thorough beating ensures that the cake will remain moist. Beating later in the process when the flour has been added will make the cake tough, heavy and elastic. Obviously, beating a light sponge after the egg white has been folded in would defeat the purpose of the operation.

    For cakes that need to hold a filling in place — such as a cherry Madeira where you are attempting to keep the cherries in suspension — do not add all the liquid until you are sure that the full amount will not make the mixture too liquid to support the fruit.

    Packet mixtures

    If you feel that you cannot face the traumas of total cake making, there are a great number of excellent packet cake mixes on the market and you might be well advised to give up the whole business of being a home baker and use one of them.

    Cooking

    Follow the instructions in the recipe (or on the packet) for baking times and temperatures but do check yourself, as your oven may not behave exactly as the instructions say it should. Do not, however, continually open and shut the oven, as you will kill whatever chance the poor thing had of rising evenly in a constant heat. Similarly, when you test it, do not be too vigorous. If a light sponge gets a fat skewer stuck in it, it will break the crust and release half the air being carefully husbanded inside. Press the sponge very gently with your finger and, if it resists, it will be done. A more robust cake will stand the skewer treatment but, even then, do not do it more than you must.

    Turning out

    Whether the mixture is from a packet or home-made, it is most important that you are able to get it out of the tin when it is cooked. Greasing and flouring tins should work but has been known, only too often, not to — especially if the butter was salty! Invest in one, or several, loose-bottomed cake tins, which guarantee complete success — not only for cakes but for pâtés, mousses, jellies or anything else that you fear may lurk shyly in its container and refuse to emerge in public. If the mixture is very liquid, as in a very light sponge, line the tin with greaseproof paper to prevent it leaking out the bottom.

    Promotional Rates

    QUESTION
    In designing our new ad campaign, we have to decide whether to offer a promotional rate or a discounted rate. But we are unsure if these two rates can be one and the same thing. What is the difference between these rates and if they are the both in a transaction, do we need two different disclosures for each one?
    ANSWER
    This is most certainly not a distinction without a difference! A “promotional rate,” in connection with a variable rate plan, is an APR that is not based on the index and margin that will be used to make rate adjustments under the plan, if that rate is less than a reasonably current APR that would be in effect under the index and margin that will be used to make rate adjustments under the plan. [12 CFR § 226.16(d)(6)(i)(A); 12 CFR Supplement 1 to Part 226 – Official Staff Commentary § 226.16(d)-5.i]
    A “Discounted rate” is an initialAPR that is not based on the index and margin used to make later rate adjustments in a variable rate plan. [12 CFR § 226.16(d)(2)]
    Therefore, a discounted rate encompasses only an initial rate, whereas a promotional rate encompasses a rate that could be in effect any time during the life of a credit transaction.

    Thus, a rate can be both a discounted rate and a promotional rate and subject to the disclosure requirements for both types of rates.

    Jonathan Foxx
    Managing Director
    Lenders Compliance Group

    Wheel Jockey® a Handy Tool for Safer Motorcycle Rides

    The anticipation of a well planned ride almost always makes the ride more enjoyable. The riding season arrived early in the Carolinas and I looked forward to getting my gear on and heading out into the chilly morning air—away from the traffic for some fun in the “twistys” just outside our little town. Tank is full of gas… tire pressure checked…heart racing just a bit… all is good! While rounding the first left hand bend, the rear end of my old BMW suddenly wants to be in front! The dreaded “tank-slapper” makes my heart rate jump instantly. Thanks to no cars coming from the opposite direction, we stay upright and head for the shoulder. A sheet metal screw buried in the tread close to the tire’s edge is found to be the culprit.

    Virtually every motorcycle rider has had a close call—a close call that might have put them on the pavement with little or no warning. With motorcycles having only two wheels, both of them need to be in proper working order if the bike is to maintain an upright position on the road. A flat tire leaves only half of your wheels functioning properly and decreases the odds of keeping control, avoiding disaster. Suddenly, the riding gear you (and your passenger) are wearing may be the only thing to prevent an ugly injury…or worse.

    Flat tires on motorcycles usually come from road debris—nails, glass, screws, staples etc. This is the same kind of debris that flattens car tires. An underinflated tire can also cause an unanticipated loss of control. Every motorcycle manufacturer recommends that the tire pressure be checked before each ride. When the air pressure is checked, it does give the rider a quick look at the tire while getting the valve stem in place. However, unless the bike has a center stand that elevates a wheel so it can be rotated, it is extremely difficult to do a full tire inspection. To make matters worse, the fenders on many bikes can cover up to 75% of the tire. That means having to stand up and roll the bike slightly forward 6 or 7 times to expose another small section of the tire. Needless to say, this is a hassle and keeps most people from doing a proper inspection very often—if ever.

    Wheel Jockey is a compact portable tool that many riders carry with them when traveling. It allows them to easily get the wheels slightly off the ground on ball bearing rollers so that the wheel can be turned for checking air pressure, cleaning, and maybe most important of all, inspecting the tire for hazardous debris; debris that could be forced into the tire while leaning into a curve, puncturing the tire and leaving the rider in a serious bike control situation.

    Cleaning the chain, inspecting the tires, and even checking the air pressure is, to many riders, like cleaning toilets or windows. You do it when you have to—not one minute sooner. Whether a bike is brand new or ten years old, if it does not have a factory installed center stand, (the vast majority don’t), the compact, patented design of Wheel Jockey Sport and Big Boy models take a painstaking, but risk reducing, job and make it easy for men and women riders of all ages and experience.

    Wheel Jockey’s owner, Bill Kniegge, shares that while leading a private tour of German enthusiasts for (www.bluestradatours.com ), a casual look at the rear tire of a guest’s bike while lubing the chain revealed that a large staple had pushed its way almost clear through the tire. “I was just spinning the wheel around several times, checking both sides and the middle, when it jumped right out at me. A freshly installed Stop & Go (www.stopngo.com ) plug and an occasional check of the air pressure turned what may have been a bad day into a great day. Several of our Wheel Jockey customers have shared similar instances that also, turned out fine.”

    ___________________________________
    Source: Motorcycling (AP, 1/10)

    Sacrilège: A Kawasaki Z1000ST Of Biblical Proportions


    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

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    Ed Turner is one of Europe’s most extreme custom workshops. Owner Karl Renoult has a very clear and unapologetic vision: he builds each bike with “the sole purpose of giving it character and attitude.”This is Karl’s most outré creation yet, a Kawasaki Z1000ST heavy on biblical references and christened Ezechiel 21, ‘The Sword.’

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

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    The Z1000ST is interesting enough in its own right—35 years ago, it was Kawasaki’s first shaft-drive motorcycle, and pumped out a solid 93 horses. But it was also a little staid. And that’s like a red rag to a bull for Karl.The project was commissioned by Grégoire, a man counting his blessings after surviving the November 2015 attacks in Paris.

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

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    “He decided that his dreams had to be achieved in his lifetime,” says Karl. “After two or three phone calls, we had the outline of the project.”Grégoire wanted a machine with a powerful-looking frame, a springer front end, and beautiful finishes. The Z1000ST was chosen, largely for its powerful engine—this allowed Karl to devote most of the budget (“not crazy, but comfortable”) to the design.

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

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    The chassis took shape rapidly, with a sleeker profile at the back. But Karl resisted the temptation to mess too much with the stock wheels: “I find them pretty cool when polished and adapted to the CBR forks.”The Honda forks have been ‘emptied and springerized’ using custom dampers built by Shaft Racing. It’s a most unusual setup; the suspension duties have been moved from the fork springs to the shock nestling between the yokes.

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

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    “For this step, I admit I used some sketches—and even some math,” says Karl. “Not my habit!”“But as usual, surrounded by my mates Joe, Mikael and Gael, we tinkered with this thing and it works pretty well.”

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

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    Other cues come from the American vintage drag scene. Notably the proportions of the tires: an Avon 5.25/5.50 17-inch car tire at the rear, and a 3.25 18-inch Speedmaster Mk II rib tire at the front.Everything else is kept to the minimum—specifically, a tank that does not exceed five liters in capacity, and a microscopic brake light and flashers under the custom saddle, masterfully crafted by Red’s Leather.

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

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    “Restricted by the wallet, we were unable to satisfy all our pretensions for the preparation of the engine,” Karl says. “We had to play another card…”It was time for divine intervention, so Karl chose a few lines of Ezekiel 21 from the Old Testament to decorate the tank. “A rather creepy passage which speaks of a sword sharpened and polished—and a God who, for once, seems really pissed off and ready to fight.”

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

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    To complete The Sword, Karl called in extra manpower from the Breton artisans at Stick Your Cycles. They helped fabricated the bars and the stainless steel exhaust, and refinished the engine cases in green.After several months of work, the Kawasaki was finally ready to hit the autoroute.

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

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    Karl handed it over with a message to his client: “Greg, you run faster than bullets. Now let’s see what you can do behind the handlebars.”Amen to that.
    Ed Turner | Facebook | Instagram | Photos by Francois Richer

    Enigmatic French builder Ed Turner reworks the Kawasaki Z1000ST, with outrageous results.

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    First read on bikeexif.com/

    8 Evidence-Based Health Benefits of Aloe Vera

    8 Evidence-Based Health Benefits of Aloe Vera

    By Joe Leech, Dietitian
    Aloe vera is a popular medicinal plant that has been used for thousands of years.
    Here are 8 health benefits of Aloe vera that are supported by science.
    It is best known for treating skin injuries, such as burns and sores, but may also have several other therapeutic properties.

    1. Aloe Vera Contains Bioactive Compounds That Can Improve Health

    Aloe vera is a thick, short-stemmed plant that stores water in its leaves.
    It is widely used in the cosmetic, pharmaceutical and food industries, and has an estimated annual market value of $13 billion globally (1).
    Aloe vera is well recognized by its thick, pointed and fleshy green leaves, which can grow to about 12-19 inches (30-50 cm) in length.
    This is what the Aloe vera plant looks like:
    Aloe Vera Plant, Isolated on White
    Each leaf is full of a slimy tissue that stores water, which makes the leaves thick. This slimy, water-filled tissue is the “gel” we associate with Aloe vera products.
    The gel contains most of the bioactive compounds in the plant, including vitamins, minerals, amino acids and antioxidants.
    Bottom Line: Aloe vera is a popular medicinal plant that is used in the cosmetic, pharmaceutical and food industries. Its leaves are full of a “gel” that contains numerous beneficial compounds.

    2. Aloe Vera Has Potent Antioxidant and Antibacterial Properties

    Antioxidants are important for health.
    Aloe vera gel contains powerful antioxidants, which belong to a large family of substances known as polyphenols (2).
    These polyphenols, along with several other compounds in Aloe vera, can help inhibit the growth of certain bacteria that can cause infections in humans (2).
    Bottom Line: Aloe vera contains various powerful antioxidant compounds. Some of these compounds can help inhibit the growth of harmful bacteria.

    3. Aloe Vera Accelerates The Healing of Burns

    Single Aloe Vera Plant
    Aloe vera is most commonly used as a topical medication, rubbed onto the skin rather than eaten.
    It has long been known as a treatment for sores, particularly burns, including sunburns.
    In fact, the FDA first approved Aloe vera ointment as an over-the-counter medication for skin burns back in 1959.
    Studies suggest that it is an effective topical treatment for first- and second-degree burns.
    A review of 4 experimental studies found that Aloe vera could reduce the healing time of burns by around 9 days compared to conventional medication (3).
    The evidence for Aloe vera helping to heal other types of wounds is inconclusive (4).
    Bottom Line: Applying Aloe vera to burn wounds appears to accelerate the healing process. The evidence is inconclusive for other wound types.

    4. Pure Aloe Vera Juice Reduces Dental Plaque as Effectively as Mouthwash

    Green Aloe Vera Gel
    Tooth decay and diseases of the gum are very common health problems.
    One of the best ways to prevent this from happening is to reduce the buildup of plaque (bacterial biofilms) on the teeth.
    In a mouth rinse study of 300 healthy people, 100% pure Aloe vera juice was compared to the standard mouthwash ingredient chlorhexidine.
    After 4 days of use, the Aloe vera mouth rinse was found to be just as effective as chlorhexidine in reducing dental plaque (5).
    Another study found similar benefits of Aloe vera mouth rinse when used over a 15- to 30-day period (6).
    Aloe vera does this by killing the plaque-producing bacterium Streptococcus mutansin the mouth, as well as the yeast Candida albicans (7).
    Bottom Line: When used as a mouth rinse, pure Aloe vera juice is just as effective at reducing dental plaque buildup as regular mouthwash.

    5. Aloe Vera Can be Used to Treat Mouth Ulcers (Canker Sores)

    Brunette Holding an Aloe Vera Leaf
    Many people have experienced mouth ulcers, or canker sores, at some point in their lives.
    They usually form underneath the lip, inside the mouth, and last for about 7-10 days.
    Studies have convincingly shown that Aloe vera treatment can accelerate the healing of mouth ulcers.
    In a 7-day study of 180 people with recurrent mouth ulcers, an Aloe vera patch applied to the area was effective in reducing the size of the ulcers (8).
    However, it did not outperform the conventional ulcer treatment, which is corticosteroids.
    In another study, Aloe vera gel not only accelerated the healing of mouth ulcers, it also reduced the pain associated with them (9).
    Bottom Line: Application of Aloe vera, either as a patch or gel, has been shown to aid in the recovery of mouth ulcers (canker sores).

    6. Aloe Vera Can Help Treat Constipation

    Sliced Aloe Vera Leaves
    Aloe vera has often be used to treat constipation.
    This time it is not the gel, but the latex, that provides the benefits.
    The latex is a sticky yellow residue found just under the skin of the leaf.
    The key compound responsible for this effect is called aloin, or barbaloin, which has well-established laxative effects (10, 11, 12).
    However, some concerns have been raised about safety issues with frequent use. For this reason, Aloe latex has not been available in the US as an over-the-counter medication since 2002.
    Contrary to popular belief, Aloe vera does not appear to be effective against other digestive disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) (13, 14, 15).
    Bottom Line: Aloe vera latex has strong laxative effects, making it useful to treat constipation. It does not appear to be beneficial for other diseases of the digestive tract.