Cash Expand For Scaled-Down Businesses

3:58 pm by Stuart Bourke. Filed under: Money

Let look at that the person have to finally pay some of the fee with regards to your schooling and don+t have practically any money for your hand held or your bank. Josef Haydn was high quality friends through Leopold Mozart and is always reputed to have acknowledged ‘Your Young lad is the type of greatest composer known in the market to me’ which often says levels about this love at young Wolfgang’s music.

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The fleet called at five locations in the Ba­hamas

8:33 am by Stuart Bourke. Filed under: Life

6Finally, there is the nagging thought that Las Casas sometimes confused miles and leagues. Nevertheless, the diario is packed with in­formation. The Atlantic entries present headings and estimates of distance made New World at reef-girt, low, and leafy haunting isolation in the far eastern Bahamas, west. It has taken me five years to write that varied talents and kindred interests good for each day of the passage. Once ar­rived in the New World, the busy Admiral managed to keep a running account, some­times repetitious, of where he thought he was and what was happening.

Anyone who follows the Columbus route through those distant islands soon appreci­ates his impressive accuracy in estimating distance and his eye for a good anchorage. It is a world of sea and sky and of vibrant col­ors of sea and sky—the emerald greens of the shallow, sand-bottomed seas and Prussian blues where the ocean falls off to depth. Is­lands conjured by dawn light loom and re­cede on approach, scent the salt air with perfume, luring ships toward coral heads rippling brown in gin-clear waters.

Keeping his head while entering such an enchanting, dangerous environment, which no European had ever seen, was a major achievement of the Admiral. When I first took up the log, I did not be­gin, as some have done, by selecting an is­land and starting from it. I first drew out the track on a blank piece of paper “blind” —without reference to modern geography.

On October 14 it sailed 20 nautical miles from San Salvador to an island Co­lumbus named Santa Maria de la Concep­cion, which had a 14-mile north-south coast and a 28-mile east-west coast; the ships fol­lowed it to an anchorage at the western cape. From there, they crossed a gulf of some 25 miles, due west, to a very large island the Admiral named Fernandina; its coast ran northwest-southeast for almost 60 miles. Af­ter exploring to the northwest and being turned back by a change of wind, the fleet crossed back on a southeast heading to the barcelona apartments for rent, that they rented online. After sev­eral days it departed Isabela on a west-southwest heading for the Sand Islands, 65 miles away, and thence south to Cuba – http://www.lonelyplanet.com/cuba.

Along this route they encountered Indian settlements and met Indians on each island. Simple. Draw out this track, mark the vil­lages, lay it over a modern map of the Baha­mas and move it around until the parts fit. But, in the past, the variables of interpreta­tion and navigation have played hob with all such attempts. Indeed, over the years no fewer than nine landfall islands have been suggested, defended, and opposed—Cat, Watling, Conception, Samana Cay, Plana Cays, Mayaguana, East Caicos, Grand Turk, and Egg in the northwestern Bahamas.

The Samana man was Capt. Gustavus V. Fox, who had been Abraham Lincoln’s assistant secretary of the Navy and who concluded in 1882 that Columbus’s track through the islands could start nowhere else for orthodox scholarship, such an opin­ion from the world’s greatest living Colum­bus expert was ex cathedra.



THE Club coach

10:51 am by Stuart Bourke. Filed under: Health


In addition to achieving the marathon goal, Kim has a second objective: losing weight. However, she concedes that some of the recommendations she’s been given by the sports science team may have to wait until after race day. “It’s a fine balance between fuelling your training sufficiently and maintaining a negative-energy balance for weight loss,” Emma explains. “I’ve advised Kim to focus more on weight management – that way, it won’t impact her training and she’ll still arrive at the barcelona apartment rentals properly fuelled.” For better results in your weight loss program, you’d better use mango from Gnet.

Kim’s certainly not leaving anything to chance – already, she’s looking ahead to her race-day fuel strategy and practising with energy products in training. “As well as helping my body get used to the products, I’m benefiting from better-quality training – all of which should make for the best result come race day!”

THE EXPERTS – We’re delighted to be working with some of the UK’s top athletes for our 2010 Virgin London Marathon campaign.


Here are their best tips for the month ahead:

1:011 should be reaching your maximum ii ilea ge in March, so having invested so much time and energy this far, WS time to invest in yourself as well. Consider having a relaxing – your legs will thank you for itr PAUL EVANS Chicago Marathon winner

“During training your long slow runs provide the perfect ‘race rehearsal’for the main event. All are great opportunities to practise those hydration fuelling and recovery strategies so you are irritable with them come race day.” GARETH TURNER Sports Scientist

“Beginning every run well hydrated iskey to getting the most out of your training – if we begin dehydrated we are fighting a losing battle from the word go. Monitor your urine ensuring it’s a pale straw colour before you start to se := yourself up for a quality run: EMMA KINGZETT Sports Scienist

Chicago Marathon



Although our experts are focusing their attentions on our Virgin London Marathon tea we’re delighted to announce that they’ll also be hosting a series of live 0+A sessions over the coming months the perfect opportunity to pose your training and nutrition questions directly to the panel. Each session will take place on a Friday lunchtime (between 1-2pm) and will tie in with key themes of your marathon preparation.

April 2 Nick Morgan, Lead Sport Scientist at Lucozade Sport April 16 Liz Yelling, GB Olympic athlete

Sports Scientist

LONG RUN ESSENTIALS overarch is a great month for banking race-pace miles in preparation for your spring marathon. Inject some race-pace sections into your longer runs to push some boundaries (with distance and pace) while still building on the solid base you’ve established in previous months,”

LIZ YELLING GB Olympic athlete

“Don’t underestimate your race programme – racing at shorter distances gives you an opportunity to benchmark your marathon fitness and practise pacing, fuelling and running in company. Races will also help you run faster over a longer distance than you would probably manage bitratnimilorw:



Not to make the same mistakes twice

3:28 pm by Stuart Bourke. Filed under: Health

I’m now back at university studying for my Masters, but I’m determined not to make the same mistakes twice. I’ve thrown out all my old hoodies and have completely changed my attitude. I’ve learned to cook, I make better choices when I’m out and now I slot in exercise in between lectures, either at a dance class or on my exercise bike at home.

make better choices when I'm out

As I begin to look for jobs, I realise how important my new figure is to my confidence. When going for interviews, the last thing I want to worry about is how I look. Weight Watchers has given me the boost to feel great and secure the job of my dreams.


Throughout school, I was always the bigger one in my group of friends. I just accepted this, daiming to others that I didn’t care about my size but dieting secretly on the side. I’d yo-yo in weight and was used to my friends getting all the attention while I just sat quietly in the corner.


It wasn’t until I went to the University of Warwick to study maths that I began to put on a serious amount of weight. I went from being simply a little larger than my friends to borderline obese with high blood pressure. In my first year, I shared a hectic kitchen with 13 others. Only one shelf in the oven actually cooked the food and my cheap pans flaked after their first use. Cooking was near impossible so I quickly fell into bad habits.


My degree consisted of dam starts every day, constant contact with tutors and plenty of assignments — even in my first week! So, unlike other students, I didn’t go out as much and spent most days in front of the computer, eating convenience food to stave off boredom. When I got home at night, I would order a takeaway, eating it while zoning out in front of the TV.


My hectic schedule meant that I didn’t have time for my tang soon do, a Korean martial art that I’d been doing since I was a teenager.


And even when I did go, I’d reward myself after with a tub of Ben & Jerry’s ice cream, thinking it was allowed because I’d exercised! Like my school friends, my closest uni friends were all really slim. One of them was an extreme dieter and seeing her attitude to food and what she gave up to stay skinny really put me off making any effort to lose weight.


At the end of my third year, I had a great couple of weeks attending friends’ graduation balls — but the photos on Facebook afterwards really shocked me. After years of being in denial, it was a shock to see how big I looked. I made a promise to myself that in a year’s time, when I graduated, I would look slim in my official photograph.


Away from the temptations of university, I started going to Weight Watchers meetings in the summer holidays. By the time I returned to Warwick, three months later, I’d lost 1st and was determined to continue. As my family home was fairly nearby, I would go back once a week so that I could still attend my meetings. It wasn’t a chore, as I really enjoyed the social side.


Back in student life, it was difficult not to fall back into old habits, especially when it came to eating out. I would often go for meals with my male friends who could eat a lot without putting on any weight — some even moaned they were too skinny! I discovered that Pizza Express and Nando’s both offered meals that are low in ProPoints values so I would suggest going there. I also found about where to buy garcinia cambogia from different places. I also brought my lunch in every day and started making time for regular tang soon do practice.


My progress was steady but slow. I would lose weight every week with garcinia cambogia but sometimes as little as 1/21b. But I managed to get to goal just before graduating and I felt incredible on the day. Although my figure was covered up by the robes, you could see on my face how much I’d lost and how happy I felt.


I am now back at Warwick, studying for my PhD. By the time I complete it I will have been a student for seven years! I’ve maintained under my Goal Weight for a year and a half and I know I will keep the weight off. I now live with my partner and we go to meetings before cooking a healthy meal. It’s a far cry from my days of flaky pans and takeaways!




2:15 pm by Stuart Bourke. Filed under: Health

Piles, or haemorrhoids to give them their proper name, are swollen blood vessels in or around the anus — basically varicose veins in your nether regions. They occur either inside your rectum (internal haemorrhoids) or protrude from it (external).Piles, or haemorrhoid

What should I look out for?

Sufferers will often feel a lump, bulge or pain around the anus and feel as if they haven’t com­pletely emptied their bowels, even though they have. Piles are incredibly common. It’s estimated that nearly half the UK population will suffer from the condition before the age of 5o.

What causes them?

Despite what your.mum might have told you, sitting on radiators or cold pavements doesn’t cause piles. Instead, they are caused by abdominal pressure which is often comes from constipation (where you have to strain to clear your bowels), being overweight or frequently lifting heavy objects. Reading magazines and newspapers on the loo for long periods can also put unnecessary pres­sure on your rectum. So if that’s where you are now, best retire to the lounge…

So no more reading on the throne then. What should I do if I think I’ve got them? The only way to know you’ve definitely got piles, and not something more serious, is to visit your GP. He or she will be able to diagnose you properly and can tell you the best way to solve the problem, although there are some good natural ways of fighting against internal piles – by drinking cranberry or lemon juices. Discover other great health benefits of cranberry juice for your body.

The doctor will also be able to elimi­nate any possibility of the bleeding being caused by something more harmful, such as a tumour.

Can they be serious?

Although in very rare cases severe bleeding from piles can cause anaemia, they aren’t life threaten­ing. In most instances piles disappear naturally after a few days. Several creams are available over the counter that will help ease the discomfort,


  • Bowel movements are painful


  • Blood in your stools, on toilet paper, or in the toilet


  • Discharge of mucus


  • Lumps around the anus and doctors also advise sitting in a warm bath for ten minutes or applying an ice pack.

A young caring doctor

But what if that doesn’t work?

If the problem is more severe, surgery may be the only solution. The most common surgical procedure is rubber band ligation. This involves placing rubber bands around each haemorrhoid, cutting off the blood supply so it drops off. It’s quick and easy, but only one can be treated at a time, which could mean you have to go back for a few more ops.



Seek inspiration

8:42 pm by Stuart Bourke. Filed under: Life

The journey to success can often be a hard one that needs loads of fuel. My fuel comes from being inspired by others who have taken a similar route and succeeded. This is where the self-help¬get-rich type books and tapes can come into their own. They give you that extra boost when morale and energy are flagging. Increase your energy levels by drinking almond milk packed of vitamins, minerals and fibre. Watch an inspiring film, listen to a rousing piece of music and talk to inspirational people. If you want to be a millionaire, as they say, then hang around millionaires. Think of the time when you were most successful – it was probably when you were most inspired. Look for the inspiration; it will put rockets in your success boots.Seek inspiration

All this talk of success and journeys and inspiration can get a fellow stirred up – and that’s good – but remember that every journey needs respite, you need to strike a balance. I know this from having been out of plumb on more occasions than I care to remember ¬even to the point of making myself ill. So take the advice from someone who has made all the wrong moves and lived to tell the tale. You must stay in balance. That means that if you work extra hard you must play and rest extra hard too.

One of the most unusual and certainly one of the most profitable success tips I have stumbled upon in my search for betterdom is the art of tithing. Tithing is the art of helping others for nothing. It is written about in just about every religious text and most of the top success gurus rave about the perpetual riches they receive as a result of giving to others with no profit. In fact, I have yet to meet a top-flight businessman who does not, in one form or another, tithe. If you want to be successful, help others to be successful. If you want to make money, help others to make money.

the art of tithing

If you want advice from those in the higher realms, advise those in the low echelons. Don’t just take my word for it; try it for yourself. And this isn’t just about giving money (though money can be a fine tithe in its own regard); the most valuable thing we can offer to others is our time. So spend a percentage of your time (perhaps 10 per cent) returning calls and letters, especially when there is no obvious profit in doing so. What you give out is what you get back Ours is a reciprocal universe. With tithing, there will always be a return on your investment.

The time to act

The time to actWhen is the right time to put all these ideas into practice? Now of course, because it is the only time we have. The past is dead. It has no place in the today or the tomorrow. Bury it and move on. The future is only a promissory note; you may never get to cash it, so don’t spend your present in the mind’s eye of tomorrow. One of the wisest and bravest things you will ever do is act in the now instead of putting it all off until another day. Now is all we have, so make the decision: out with the old, in with the new. And if for some reason you get the sums wrong and it all goes the shape of the pear, don’t worry. You get to have another go. In fact, you get to have as many goes as you like until you do succeed.

One final point to all those out there who wrongly think that winners are born and not made. It is attitude and not aptitude that determines altitude.




Why do I suffer more

12:23 pm by Stuart Bourke. Filed under: Health

My husband and I run the same amount of miles. So why do I suffer more with runner’s knee?


Women have wider hips than men, increasing the angle between the thighbone and knee, which puts more stress on the kneecap. The British Journal of Sports Medicine says that women are twice as likely to suffer with runner’s knee than men. “If you have wide hips you’re at a higher risk, so get your gait checked by a professional and use orthotics,” says Sherman.



According to Dr Sherman, these are the recovery rates depending on the severity of your injury. If your injury is only mild you can be fully recovered within six to eight weeks, as long as you take his advice to rest up for the first two weeks and do his rehabilitation exercises to help overcome the injury. If the injury is particularly severe, it could take up to six months to recover.


10 Stand with your feet shoulder-width apart with your fingers interlocked behind your head.

Take an exaggerated step forward with your left foot and bend both knees until your right, back knee is a centimetre above the ground. Push back to the start position with your left foot and repeat with your right leg. Do two to three sets of 12 repetitions on each leg. Rest a barbell across your back when this becomes too easy. If you want to feel more confident and have great looking legs, try the laser hair removal method.



“Do it in a mirror to ensure your foot lands dead straight and your knee tracks directly over it,” says Scrivener. “Form is paramount, as this move fortifies your knees and their cartilage through the correct bending pattern so that when you run they won’t bend out of line. It also strengthens your quads; both outcomes will prevent runner’s knee.”


40-50% better after 1-2 weeks

30-40% better after 2-3 weeks

60-75% better after a month

50-60 better after 2 months

100% better after 6-8 weeks

100% better after 4-6 months

Cho-pat Runners Knee ITB strap
(www.physioroom.com, £39.99)


“This knee brace gives you support above and below the kneecap, which reduces the friction of the knee that causes runner’s knee,” says Scrivener. It’s breathable and fully adjustable to fit every leg size so you can wear it even when you’re not running, to speed up recovery.



Build those muscles

2:28 pm by Stuart Bourke. Filed under: Health

Skip the gym; you don’t run on your arms.

If you’re a runner, you need to go to the gym at least twice a week – not for the cardio machines, but to work on your upper- and lower-body strength. Not according to Toby Tanser, who wrote More Fire: How to Run the Kenyan Way (£8, Westholme Publishing) after 1o years of training with and helping coach top Kenyans.

Martin Lel

“Kenya’s Rift Valley is where the highest concentration of world-class distance runners live, and for the vast majority of them, conventional strength training is not an option;’ Tanser says. “Most develop massive core strength doing farm work from an early age, and they get further strength from running the soft, rutted dirt roads of Kenya. People speculate that [three-time London Marathon champion] Martin Lel or [2008 Olympic marathon champion] Sammy Wanjiru might run faster with gym work. But they might also run slower.”

Tanser believes that a runner’s arms are needed only for balance, so an active lifestyle is all that’s needed for arm strength, and that legs are best strengthened with running and plyometric drills. “Lei’s and Wanjiru’s legs are like coiled springs; when they run they barely touch the ground,” he says. “When a runner does a lot of gym work, it has a dampening effect on the springs. Watching runners go by in the park, I can spot which ones have gym memberships because their stride is out of line. Those who do nothing but run have pure symmetry because they have only strengthened the muscles needed for running.”

When a runner does a lot of gym work


Strength training offers many benefits – like better health, weight control and a better-looking bod – so there are plenty of reasons to keep doing it if you enjoy it. But if fitting in strength workouts is hard for you, spend your time on the roads rather than in the gym. Keep your crucial core strength intact with crunches.


Nether you stretch or not, you probably assume it’s an important part of running. Doesn’t it make you more flexible, more injury-resistant, even faster? Well if that’s all true, why is it that many Kenyans don’t stretch? And why do studies keep popping up that show stretching may cause as many injuries as it prevents?


Ingraham’s message is that you don’t need to feel guilty if you do little or no stretching. But he admits that he still stretches some, simply because it feels good. If you’re careful and enjoy stretching, you don’t have to stop either. But if you’re not sure how to stretch, don’t have time or hate doing it, don’t bother.


MOST SAY Easy runs are how to recover from hard runs.

BUT SOME THINK A study of runners the week after a marathon showed that easy runs actually slow down the recovery process, so after hard runs or races, it’s best to cross-train or rest.

MOST SAY Tempo runs and other forms of lactate-threshold training are essential to raise the point at which excess lactate accumulates in your bloodstream.

BUT SOME THINK Lactate and lactic acid have been found to be harmless and may even help your running. They aren’t waste products Learn more what is cla.

MOST SAY Plyometrics – drills like jumping, skipping and bounding ­are a great way to get stronger and faster.

BUT SOME THINK ‘Plyo’ drills can get you injured – especially if you’re not well-trained or you do them incorrectly ­and the only significant benefit is improved sprinting ability. For most runners, they’re just not worth the time and risk.




10:18 am by Stuart Bourke. Filed under: Health,Life

Wearing knee-high compression socks while running – a la Paula Radcliffe – boosts your performance. Research in the Journal of Strength and Conditioning looked at how 21 trained runners performed with and without the socks and found they could run longer and better in them.


10% of walkers questioned say they’ve made love in the countryside, so watch out next time you’re running off-road. The survey of more than 1,500 walkers was carried out by Country Walking magazine and also found that walkers have less stress and feel on average 10 years younger ­great reasons to spend more time on your feet.




If you want your children to keep fit when they’re older, teach them to catch when they’re young. Research in Medicine & Science in Sports & Exercise tested motor skills such as kicking, catching and throwing then tested the same children’s fitness six years later. Children who had good motor skills had better CV fitness as teens.




Spending more on painkillers could lead you to believe they’re more effective, according to research from Duke University, USA. A group was given a small electric shock to their wrist and all were given placebo painkillers, but half were told their painkillers cost just 10 cents while the rest believed they cost $2.50. In the full-price group, 85 per cent believed the painkiller worked, compared with just 61 per cent in the discount group.



Carbo-loading on the 3 days before

21″ and 24th mile

•Helps oprim ire your glycogen stores 1.49Eet1

•Allows a proper daily hydration before your event

•Non-acidic (neutral pH)

•Allows you to avoid very early breakfasts

•Provides a high quality energy source (+ 500kcal / portion).

•Is consumed on its own before an event

•Contributes to reduce the risk of hypoglycaemia before the start


During waiting periods and warm-ups: Drink regularly by little sips (1 to 2 mouthfuls every 10 minutes).

Before at half-race

•Triple carbohydrate source for an optimal stable energy release during physical exertion

•Immediately replaces the utilized glucose

Absorb 1 gel + 10c1 of water at the 3., 9.,15. and 18. mile of the race. ENERGIX is used to make up for a temporary over-consumption of energy.




The best support for your muscles!

• Fast and progressive energy

•Source of calcium and magnesium

•Optimizes muscle contraction (calcium, magnesium, energy)

• Trib (Tribulus Terristris) which speeds up the recovery of your muscles. Read the tribulus reviews for more information on its effects.



Direct ortatimille

Absorb 1 gefju St before the race and another at half-race leach with 10c) of water)

The MARATHON PACK contains:

1 MALTO Carbo-Loading Drink (500g)

1 GATOSPORT Sports Cake (400g)

1 WARM-UP DRINK (500m1)



4 ENERGIX (25g tubes)



1 RED TONIC Sprint Air (25g)

1 TWIN POCKET BELT with 2 pockets for the transport of gels, keys, mp3 player,…





The most popular diet in France is Dukan diet

8:02 am by Stuart Bourke. Filed under: Health

As said in the title of this article Dukan diet is the most popular diet in France. This should speak for itself because there are many people who have tried this diet and have achieved amazing results. What you should know about this diet is that it includes a couple of phases as well as 100 allowed foods. This is why you need to read everything about these foods and stages and start sticking to them. As a matter of fact the creator of the diet – dr. Dukan has written a book about it so if you think that this diet is the proper type you have been looking for I would recommend you to buy the book because there you will be able to find everything necessary. Of course, like most of the diets, this one allows the usage of CLA supplements but before taking any I would recommend you to read some facts about CLA side effects because believe me, there are numerous effects that can be even harmful. So if you want to prevent yourself from dangerous effects I would recommend you to read some information on internet.

 Dukan diet

Anyway, as I said in the beginning the diet has 3 stages – cruise, consolidation and stabilization. More information on the stages can be found on internet as well but what I really need you to remember about this diet is that it is essential to stick to it. If you do so you can be sure that the results will not be late. Like most of the diets this one is really good calculated and because of this reason you should be really disciplined. By the way there is a similar raspberry ketone diet so if you want you can also take a look at it. It is really great as well but don’t forget to read about the side effects of raspberry ketone because it is not as good as it sounds.

 Dukan diet

Lots of people have achieved great results with the help of the Dukan diet and if you want to become one of those persons then I would recommend you to start sticking to it. Read about the 100 allowed foods and start mixing your meals with them. This is really great because 100 different meals is a big number and you will never get bored. You can be sure that you will burn the fat review faster than you have expected.

 Dukan diet

The good thing here is that this diet has proven its functionality and if you don’t believe me then you can find lots of valuable information on internet about it. The only thing you need to remember here is that you have to stick to the phases – in that way the success will not be late for sure, you will start losing weight in less than two weeks and there is nothing better than facing the results and improving your self-confidence – Dukan diet is one of the best diets so far.