Shuichi's Weekly Workout Program (Week of ... - Shuichi Take Fitness

MONDAY: Anywhere-Anytime Cardio 1

TUESDAY: Anywhere-Anytime Cardio 2

WEDNESDAY : Dumbbell-Bench 3 | Advanced

THURSDAY: Anywhere-Anytime Cardio 3

FRIDAY: Anywhere-Anytime Cardio 4

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SATURDAY: 30+ minutes of physical activity: walk outside, bike ride, cardio machine, basketball, anything as long as your moving!

SUNDAY: 30+ minutes of physical activity & full body stretch: Lower Stretch | Upper Stretch | Core Stretch

Source: http://www.shuichitakefitness.com/blog/shuichis-weekly-workout-program-week-of-july-30th-2012/

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Mali's interim president says he "trusts" army with his security, his 1st speech since return

BAMAKO, Mali - In his first address to the nation since returning from a two-month exile, Mali's interim president says he trusts Mali's army to assure his security.

Dioncounda Traore was beaten until he lost consciousness on May 21 by a mob of protesters allied with the country's coup leader. Soldiers were seen waving in the attackers. Traore left for medical treatment in Paris and returned on Friday. His long absence was seen as a sign that he does not trust the military to assure his safety.

Traore said Sunday that he fully trusts Mali's security services "to assure the safety of the president of the republic."

He says he will lead an interim government until new elections can be held, establishing a High Council that will include himself and two vice presidents.

Source: http://www.startribune.com/world/164208116.html

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Crash course teaches teens how to avoid accidents

Teen driver Shannon Carney, the daughter of writer Dan Carney, learns how to steer her way out of trouble at the BSR Accident Avoidance/Highway Safety course.

By Dan Carney, NBCNews contributor

Summer is typically the time when beginning drivers log their hours of behind-the-wheel training in driver's education courses so they can earn their licenses. Soon they?ll trek to the DMV, or maybe the courthouse, to pick up their freshly minted driving permits.

But driving, like most activities, is a skill that improves both with experience and training, so while these new drivers think they are done with piloting a car under the watchful eyes of an instructor, they may just be ready to move on to graduate school.

That?s the thinking of instructors at the BSR Accident Avoidance/Highway Safety course conducted at Summit Point Motorsports Park about an hour from Washington, D.C. And that?s why I sent my own teenage daughter to try the class, which mixes classroom instruction with on-track action.

Other schools around the country conduct similar classes, and in fact our own Fairfax County (Virginia) police department offers teens a class with a similar curriculum. Other parents offered a variety of motivations for signing their kids up for the class, but mostly everyone wants to keep their young drivers safe.

Student Jenny Burstein said she accidentally ran over a road sign when she lost control in an intersection in the rain.? ?It is a good experience,? she concluded. ?Now I know how to countersteer. It definitely helps. At least, I hope so.?

A mom said she believes it does. She enrolled her daughter in the course after the girl?s older brother took the class and as a result of what he learned avoided hitting a pair of skateboarders who skated through an intersection ? against the light ? directly in front of him the day after the class. Without the class? preparation for emergency braking, he?d have killed the skateboarders, the boy told his mom.

Many of the dads were car enthusiasts and former sports car racers who were already familiar with the track and had planned to bring their kids there to learn to drive since the day they were born. ?I?ve been planning for her to do this since she was very young,? remarked Wayne Burstein. ?It is all about taking care of your kids,? he continued. Of course, the racer dads figured they could teach their kids how to control the car themselves, but like Burstein, they recognized that kids listen to others better than to their parents in such situations.

?This is about learning the muscle memory you can?t get in driver?s ed,? he said.

The class covers topics like basic vehicle control, braking at the limit of traction, braking while turning, recovering control of a car that has left the road, swerving to avoid obstacles in the road (like skateboarders!), skid control and how to cope with loss of power steering and power brake assist.

How many drivers on the road today have received training and practice in having a car slide on a wet road so they can learn how to recover control in a safe environment? Or how to survive one of the most deadly forms of crashes: the off-road overcorrection?? That?s when a car drops the right-side wheels off the edge of the road and the driver panics and yanks the car to the left, causing it to shoot across the road into oncoming traffic.

The teens at the BSR Accident Avoidance class practiced how to react safety in this situation, so if it occurs on the road they?ll be ready. The trick? Do nothing.

Ease off the gas, hold the steering steady, ensure that the car is under control and then gradually drive back onto the road. It's as simple as that.

Critics of teen driver training complain that it will only encourage them to take more risks, but it is hard to see what risks ?do nothing? off-road recovery training could pose.

Then there is the fearsome ?backing up using the mirrors? test. Of course, the young drivers also have to back up looking over their shoulders, but the BSR instructors made the kids practice backing up using only mirrors for those occasions when they can?t see out the back for one reason or another. The orange cones fared poorly in this test, but it gave the kids good practice and reinforced the necessity for them to keep improving so they can park without crunching their parents? car.

But parking isn?t usually a matter of life and death, while other aspects of driving can be. That is why the Accident Avoidance class tries to prepare students for that moment between the realization that a mistake has been made and the striking of a solid object, reports instructor Don Ruschman. ?In those few seconds, an untrained driver will most often rely on their instincts,? he said.? ?The problem is that in driving under stress, our instincts are almost always wrong.?

The best preparation for emergencies that the class provides students is teaching them to look for the escape route from an impending collision, he explained. ?Drivers? instincts are to look at the interesting thing in their path that represents a threat to them, when what they need to do is to look for the way around that object,? Ruschman said. ?Looking for the escape path instead of what it is that's happening to make you need it, is incredibly difficult to do under the stress/pressure of the moment.??

On the track?s skid pad, teens spend time learning how to find their way out of trouble by looking where they want the car to go and practicing ways to get it there. ?Here, they learn about how to recognize, control and recover from skids, but even more importantly, the skid pad is most often where the ?light bulb? comes on about how where we look controls over 90 percent of where the car goes.?

My own daughter found that her instructor?s constant reminder to keep her ?eyes up,? looking ahead for trouble and ways out of it, was the best lesson she took from the school. This fact reinforces the need to have people other than parents provide instruction to teens, because her mother and I had frequently pointed out her habitual failure to look far enough ahead to anticipate events. Naturally, hearing essentially the same thing from someone else is all it took for the message to sink in, which made it worth attending the class just for that.

Kids may resist the idea of extra school, but parents will rest easier after seeing their kids? polishing their coping skills at a class like the BSR Accident Avoidance school.

Source: http://bottomline.nbcnews.com/_news/2012/07/27/12950061-crash-course-teaches-teens-how-to-avoid-accidents?lite

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Mission District Shootings 2012: Wave Of Gun Violence Hits 24th Street Corridor

A shocking broad daylight shooting in the Mission district earlier this week was the latest in a wave of what police believe to be gang violence.

In just the last month alone, there have been four shootings within a three block radius along the 24th Street corridor.

The most recent incident occurred on Monday, July 23, when a masked gunman opened fire near the intersection of 24th and Harrison streets in front of the entrance to a neighborhood pre-school. Thankfully, in this case no one was hit.

But two people were injured, one fatally so, in previous shootings.

The overall number of shootings in the district isn't on pace to be significantly higher than in previous years, although their brazen nature and dense geographic proximity is giving police cause for concern.

"Obviously four shootings in 30 days is indicative that something is either stirring within the Nortenos or Surenos or another rival gang is coming into the neighborhood," Police Chief Greg Suhr told Mission Local.

In 2007, City Attorney Dennis Herrera obtained a gang injunction against the Nortenos preventing any known gang members from congregating, flashing gang signs or wearing gang colors within a safety zone that includes the area where many of the past month's string of shootings have taken place.

More recently, San Francisco Mayor Ed has been exploring the option of implementing a stop-and-frisk program similar the ones in place in New York and Philadelphia.

"The month of June in San Francisco experienced a spike in shootings and homicides in our southeast neighborhoods," Lee said in a statement released last week. "This is unacceptable and while I take this issue extremely seriously, I want to be clear that I have not considered implementing a policy in San Francisco that would violate anyone's constitutional rights or that would result in racial profiling. I have stated that I am willing to look at what other cities are doing to reduce gun violence, including cities like New York and Philadelphia that both have stop and frisk programs."

Lee's proposal to curtail the recent spike in gun violence in both the Mission and Bayview neighborhoods with stop-and-frisk has been met with sharp criticism.

Earlier this month, protestors gathered on the steps of City Hall to drop off a 2,000-signature petition against the idea.

"This pushback from the community is begging a difference that the mayor who has come out of a civil rights background can still live up to that by withdrawing this stop-and-frisk idea here in San Francisco," Supervisor John Avalos told CBS San Francisco.

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Source: http://www.huffingtonpost.com/2012/07/27/mission-district-shootings-2012_n_1712108.html

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The 2012 USA Gymnastics Team on Twitter

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Source: http://www.squidoo.com/the-2012-usa-gymnastics-team-on-twitter

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User:JessiCleaves62 - SC2.0

From SC2.0

profit hub - The web is filled with websites promising to cause you to a millionaire in under 15 minutes. So think for a couple of minutes, should you could really invest USD50 within an e-book that can make that you simply millionaire in Quarter-hour, would the e-book really cost USD50?

Even if the e-book did cost USD50 big event that right now you'll have met anyone who has actually made millions after buying a USD50 e-book? Quickly, off of the top of your head, consider 3 people you're friends with or have met online who're millionaires, and possess made their funds after buying an e-book online.

I am just not disputing the fact that you can actually generate income, no doubt you may make many of it, however the internet may be considered a make money fast market that with hardly any effort and minimum investment could make you excessively rich and you also never need to work again. Yeah right!

Think again, earning money on the internet is as hard or even harder that producing a full time income in real life. Now while your financial investment on the net might be substantially less that the traditional brick and mortar investment, it is not free.

Your time and energy purchase of an internet business will most likely far outweigh enough time you would put into a brick and mortar business. Your customers never sleep, business doesn't close at 5, and there are no rules as to which geographical area you have to be employed in.

Business energy online is relative to the time which you put into a web business. Your time and efforts don't just one single day end. You never wake up one morning and think to yourself "I think I'll stop working today" and your business will continue to function.

profit hub - While running an internet business and from your home does allow you certain luxuries, you've still got to be effective. Some of the most successful online entrepreneurs work every day, and quite often still post for their forums, and send their news letters while you're on holiday.

The idea I'm trying to make is that having a successful online business requires you to work on it. For instance, Google's Adsense program is among the most successful advertising programs on the internet, and if you obtain 1000 visitors on your own site/s a day this will let you 10% CTR the you are receiving 100 clicks at an average of USD1 you're making USD100 per day. That works yes, but exactly how do you get 1000 visitors per day? You don't think it's as elementary as creating a website on the weekend and retiring per month later?

Many individuals on the web would have us believe that, in support of once we have parted with your money and bought an entire library of e-book and also have a great variety of software do we realise that we can't give up our day jobs as of this time.

I have bought every e-book available, I've read them all, they've great sales copy along with a very enticing sales hype, but after the day they simply inform you of a distinct segment which you can use to build revenue.

profithub.com - You still have to put in the time. But that often we put in the amount of time in a bad place; we spend way too much time doing a bad thing. So how do you know you do the right thing? Well, here are a few guidelines...

You can find only a few select areas that can make your website work:

1. Be sure you hold the right product: Don't try and head to market having a product that that you simply) don't know backwards, and b) can be a shot in the dark. Do your homework, ensure that there exists a marketplace for whatever products or services you are planning to offer, Google all you can, find every forum that pertains to your product and read, read, read.

2. Make your business: Setup your website, utilizing a developer, templates, Cms etc, and make sure it's 100% Before you go live. There's nothing more off putting when compared to a site that wants USD97 for and e-book, but the site looks like a dog's breakfast. Make sure you use a professional looking site, and test, test, test.

3. Optimize your internet site: Here is the most time-consuming process, either pay you to definitely take action to suit your needs properly if you don't have the time, or ensure you still do it. The last thing you want or need is being blacklisted from search engines. Get good links, research key phrases, do proper onpage and off-page optimization.

4. Post sales selling: After you have customer, ensure that you stay in touch using them. Setup a forum to discuss using your product, and answer any queries they may have, forums are great for interaction with your clients at once.

Be sure that your time is primarily allocated to these areas. They're going to have the highest return and enable you to become a success on the net, and don't forget, it won't happen overnight.

Source: http://128.220.136.46/wiki/syntheticyeast/index.php/User%3AJessiCleaves62

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Russia wants naval bases abroad: report

MOSCOW (Reuters) - Russia hopes to establish its first naval base abroad since the 1991 collapse of the Soviet Union and is looking at Cuba, Vietnam and the Seychelles as possible locations, state-run RIA news agency quoted the navy chief as saying on Friday.

Russia has been increasing the reach of its navy in recent years, sending warships further afield as part of an effort to restore pride project power in a world dominated by the U.S. military.

"It's true that we are continuing work on providing the navy with basing outside the Russian Federation," RIA quoted Vice Admiral Viktor Chirkov as saying in an interview.

The Soviet Union had a large naval base in Communist ally Vietnam but post-Soviet Russia opted to vacate the Cam Ranh base in 2002, during President Vladimir Putin's first Kremlin term, because rent payments were a burden on state coffers.

The fate of Russia's only naval facility outside the former Soviet Union, a maintenance and supply facility in the Syrian port of Tartous, is uncertain because of the conflict in Syria.

Chirkov said Russia was "working out the issue of creating sites for material and technical support on the territory of Cuba, the Seychelles and Vietnam," RIA reported.

Chirkov's wording suggested facilities in those countries might be less extensive than full-scale naval bases. Navy officials could not immediately be reached for comment.

Vietnamese President Truong Tan Sang, who was in Russia and was to meet Putin on Friday, was quoted as telling a Russian radio station that Vietnam has "no intention of cooperating with any country with the aim of military use of the port of Cam Ranh".

However, Sang was quoted as telling Voice of Russia radio that a maintenance and service facility at the port would be open to ships from all nations and that, in the interest of furthering a "strategic partnership" with Moscow, Vietnam "will provide Russia with advantages in Cam Ranh, including with aim of developing military cooperation".

(Reporting By Nastassia Astrasheuskaya; Editing by Steve Gutterman and Alessandra Rizzo)

Source: http://news.yahoo.com/russia-wants-naval-bases-abroad-report-114011895.html

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www.glaspol.org - Health Disease Medicine Herb Food Fitness ...

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Low-Cal Versions of Your Favorite Recipes: Spaghetti | Sarah Scoop

Photos courtesy of photopin.com

Watching your figure but still craving that carb-loaded pasta? Try this recipe instead!
Spaghetti Squash

You?ll need:
-1 large spaghetti squash
-1 tsp garlic powder or seasoning of your choice
-1/2 tsp pepper
-1/2 tsp salt
-1/2 cups lean ground meat (if you?d like)
-2 tbs grated parmesan cheese
-1 cup tomato sauce of choice

1. Microwave the spaghetti squash for 5-10 minutes or until soft. Be sure to pierce the squash with a knife before microwaving to release steam. (Alternatively, you can bake the squash in the oven for 30-45 minutes on 350 degrees if you have the time.)
2. Cut the spaghetti squash into two even halves.
3. Remove the seeds. (If you?d like, you can save them, clean them up, and cook them just like pumpkin seeds later!)
4. With a fork, loosen the ?spaghetti? strands from the inside of the squash and scrape them into a bowl.
5. Pick out the seasonings of your choice that you usually enjoy with traditional pasta dishes.
6. Spray a nonstick skillet with cooking spray. Add in the spaghetti squash ?noodles? and the seasonings of your choice into the sauteed pan.
7. Let the squash cook for about 2-3 minutes over medium-high heat. Stir constantly until the squash is tender and the excess moisture has been cooked out.
8. If you?d like to add a meat sauce, use lean ground beef or turkey for a healthy option. Also look for low-calorie spaghetti sauce.
9. Saut? the ground meat and sauce over high heat until the meat is cooked through.
10. Place 1/2 of the spaghetti squash on a plate and top with 1/2 of the meat sauce. Sprinkle parmesan cheese on top if you?d like.
11. Enjoy!

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Source: http://sarahscoop.com/archives/6351

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