Friday, 30 November 2012

Bodybuilding Basics | Sports n Recreation Info Center - fimticdos

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To Please or Not to Please, That is the Question

To Please or Not to Please, That is the QuestionA few weeks ago, I wrote an article titled Stop Being a People Pleaser that sparked a huge discussion based on a comment by someone who is not naturally inclined to feel like making other people happy. Here was his initial question: I'd love to see an article taking the opposite position: How do I start pleasing other people and caring about their needs? I'm kind of a cynical, misanthropic [jerk] and apparently that's not OK in most lines of business. Do I change, or do I find a new line of work?

Over 30 people jumped in to give their advice in response to Dave's inquiry. Through the course of their comments and Dave's replies to their comments it became clear that Dave was actually pretty good at acting nicely toward people. But he found it draining to have to behave in a way that was not congruent with his underlying feeling toward another person. So for instance, he really does care about and enjoy the individuals in his inner circle, but struggles with having the same level of desire to do nice things for people beyond that group.

The comments were excellent?I recommend you check them out?but this article is an effort to shed some light on these two types of people and to hopefully provide some empowerment for those who more often feel like pleasing themselves more than others. To start, I'll outline the two different perspectives so that we have a clearer understanding of how these two different sets of people approach the world. Then we'll move into a way to go beyond pleasing to living with intention. Please add in your comments below. This is a complex topic that requires our collective wisdom.

The People-Pleaser and Self-Pleaser Perspectives

To start, I think it's essential to recognize that these two groups of people?the people-pleasers and the self-pleasers?are experiencing and interpreting life in a different way. Just like planners and spontaneous people can wrongfully accuse one another of being inconsiderate jerks until they understand the other side (I cover reducing time-caused drama extensively in my upcoming book, the people-pleasers and self-pleasers can end up downright angry until they "get" the opposing viewpoint.

Much of this has to do with innate personality and natural tendencies. Having an inclination in one direction or the other doesn't make you a good or a bad person?it just is. People-pleasers literally get an emotional rush from making another person experience positive emotions and self-pleasers generally don't. Given the uniqueness of each individual, not everyone clearly falls into one or the other category. But to start to have a sense of each end of the spectrum, here's an overview of the two perspectives.

To Please or Not to Please, That is the Question

Should Life Really Be About Pleasing?

As came out in the various comments, Dave's question didn't actually center around how to act nicely?he knew how to behave appropriately. But he wondered how to not only display the right external behaviors but also to have them seem congruent with his internal state. This emotional dissonance, particularly in his work left him emotionally drained.

Trying to be a people pleaser is not the answer. Natural self pleasers can't force themselves to feel something that they don't actually feel.

In fact, I don't think that going about life focusing on only pleasing ourselves or only pleasing others is really the way to be our best selves and make the best contribution to the world. Both are a knee-jerk emotional responses to stimuli. Instead, I believe both sides can benefit by redefining authenticity and choosing to live our lives based on our values not our feelings. Here's how Leslie Williams, the author of Grit and Grace, reframed what it means to be authentic:

Many people equate being authentic with being emotionally transparent. Defined thus, the authentic move in response to anger might be to give someone a piece of your mind. In a conflict, it might be to tell someone that they're being selfish and short-sighted. This kind of honesty has its place; it can clear the air and let people know where you stand. But it can also backfire: escalating conflict, eroding trust and damaging reputations. You're smart to be wary of that.

What if we defined authenticity differently: not as transparency of our thoughts and emotions, but rather as "speech and actions that arise from our deepest values"? That's a very different proposition. It takes discipline, effort, and self-awareness. While this kind of honesty is more difficult, it allows us to honor ourselves and connect us with others, both at a deeper level.

So in the case of someone who works with customers on a regular basis but doesn't naturally fall into the people-pleaser category, they could either "fake" being nice and inside feel frustrated that they don't genuinely feel an attachment to the other person. Or they could decide that one of their values is to make each person they interact with feel like the most important person in the world. Then from that personal value about the impact they want to make on each person, they could authentically display that level of care and service to everyone.

Empowerment for the Self-Pleasers

Beyond redefining authenticity, these strategies can help natural self-pleasers to feel more inclined to want to act in a helpful way toward others:

Do things not because of who they are but because of who you are: If you base your actions on what you perceive as the worthiness or unworthiness of another, you will be in a state of constant judgment of others and struggle over your sense of obligation to them. However, if you choose to be kind, be thoughtful, and serve because you desire to be a kind, thoughtful, and service-oriented person, then you can accept and respect all others as worthy of your kindness.

Assume they don't know: Most people don't wake up in the morning thinking, I really want to annoy everyone around me. Always assume people don't know that something really bothers you unless you've explicitly told them it's a problem. It's also essential to keep in mind that something that may be obvious or common sense to you, may not be clear to someone else. This could result from differences in age, experience, intellect, personality, or any number of factors. Also, you may have the ability to see when people are "faking" something, but many people don't have this emotional x-ray vision.

Assume you don't know: You may think that you know why someone did what they did or what they meant by something. But until you actually ask them, you don't really know their motives. Maybe a lack of response to your greeting had more to do with the fact that they didn't sleep well the night before and were half asleep than that they simply wanted to ignore you. Assume people didn't intend to make you feel badly. Also remember that how you feel about an action has more to do with your current mental and emotional state than the action that happened.

Avoid criticism and contempt: You may have some legitimate complaints about people's behavior but you want to avoid criticism?over generalizing that complaint to an indictment of their overall character?or contempt where you display disgust toward them. Both unfairly simplify the complexity of an individual (we all have times when we're not on our best behavior) and make it really difficult for you to feel like behaving in a positive manner toward the typecast party.

Take care of yourself: Even people-pleasers can lose their desire to do things for others when they feel burnt-out. If you start to feel resentful or frustrated, figure out what you need to do to take care of yourself: get some sleep, go on a run, watch a funny movie, talk with a friend, or do something else that you find refreshing. Filling yourself up emotionally will give you a greater capacity to give to others.

Recovery When You Get Ticked Off

Even with your best efforts, people can really tick you off?especially if you're a self-pleaser. But the fact that you're upset isn't a sign that you don't care about people?it actually means you care a great deal. If you truly didn't care, you would experience indifference toward what others did or didn't do.

Both sadness and anger are expressions of deep hurt. So you'll feel better faster and have a much greater desire to treat others well when you focus on taking care of yourself after you become angry instead of stirring up the anger by looking for revenge. Go through these three steps to recover quickly:

  • Validate your feelings. If you feel angry, upset, violated, or disrespected, acknowledge and validate your feelings. Even if the person didn't mean to make you feel all those emotions, you felt them and your experience of the situation matters.
  • Forgive the other person.Regardless of whether people ask for forgiveness, you can give it to them for your own sake. Simply in your mind, or if it helps you in writing, state, "I forgive you [Name] for [action or in action] which caused me to feel [emotion]."
  • Set boundaries.To the degree that you can do so, set boundaries on interactions with people that repeatedly cause you harm. This could mean establishing certain policies about customer engagement, not interacting with certain customers and/or finding a new job.

By regularly engaging in this recovery process, you'll come from a much stronger, emotionally healthy place or interacting with everyone.

So there you go Dave Myers? you can redefine authenticity, empower yourself, and recover more quickly. Now over to everyone else, what's the cure for self-pleasers looking to please others more?


Elizabeth Grace Saunders is a time coach, the founder of Real Life E Time Coaching & Training, and the author of The 3 Secrets to Effective Time Investment: How to Achieve More Success With Less Stress. Find out more at www.ScheduleMakeover.com.

Photo Credit Edyta Pawlowska (Shutterstock), amelaxa (Shutterstock), and D Barton (Shutterstock)

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"Homeland" in, "Boardwalk Empire" out in PGA TV nominations

LOS ANGELES (Reuters) - Emmy-winning dramas "Homeland", "Mad Men" and British period piece "Downton Abbey" will compete for the annual Producers Guild Awards for the top shows on U.S. television, organizers announced on Wednesday.

But last year's winner - HBO's lavish Prohibition-era gangster drama "Boardwalk Empire" - failed to make the cut this year with the Producers Guild of America, one of the leading professional guilds in Hollywood.

Instead, the producers of popular fantasy drama "Game of Thrones" and drug underworld show "Breaking Bad" round out the nominees for the top PGA prize in television.

The PGA also nominated the producers of comedies "Modern Family", "The Big Bang Theory", "Louie", "30 Rock" and Larry David's wry "Curb Your Enthusiasm" as contenders for its 2013 awards on the small screen.

In the reality genre, singing contest "The Voice" will go head to head with fashion show "Project Runway", "Top Chef", "Dancing with the Stars" and Emmy darling "The Amazing Race".

Hollywood's guilds represent professionals in their respective industries, and recognition by peers can go a long way toward boosting a producer's career.

The PGA will announce nominees in its closely watched movie category in early January, and hand out its awards for film and television at a ceremony in Hollywood on January 26.

(Reporting by Jill Serjeant; Editing by Dale Hudson)

Source: http://news.yahoo.com/homeland-boardwalk-empire-pga-tv-nominations-182714174--spt.html

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Verizon best, AT&T worst in Consumer Reports carrier survey

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Consumer Reports' annual ratings of wireless providers, released Thursday, shows that the major cellphone companies still have a lot of work to do to boost customer satisfaction.

In fact, none of the big four national carriers had an overall satisfaction score above 72 percent, across the board lower than their overall scores from just two years ago. Consumer Reports says cellphone companies remain among the lowest-rated service providers it evaluates.

We pay a lot for our cellphones and wireless services and we expect a lot in return: rock-solid voice connections, seamless data downloads and world-class customer service. But apparently we don?t always feel that we?get it.

Verizon topped the list of major carriers in this year?s subscriber survey, followed by Sprint, T-Mobile and AT&T. The rankings are based on responses from 63,000 readers.

?Verizon stands out from the pack if you are a heavy-duty data user,? said Mike Gikas, senior electronics editor at Consumer Reports. ?They?re the Cadillac network. They?re pricey in some respects, but in terms of overall quality of service and availability of service, they are the overall leader.?

This confirms what J.D. Power and Associates found in its 2012 Wireless Network Quality Performance Study released in August: Verizon is consistently better than the average wireless carrier and much better than most of its competitors.

But your satisfaction can depend on where you live. The Consumer Reports survey looked at 23 metropolitan areas. It found the quality of cell service can vary from place to place. For example, Sprint is virtually tied with Verizon in St. Louis, but in last place (significantly below AT&T) in Chicago.

It?s interesting to note that three smaller companies had the highest marks for customer satisfaction in the Consumer Reports survey: Consumer Cellular, U.S. Cellular and Credo Mobile. U.S. Cellular, the biggest of this group (with service in 24 mostly Midwestern states), earned a reader score of 88 percent.

?They also offer an excellent experience for consumers and an affordable one, especially if you?re looking for a family plan,? Gikas said.

One group that was happier than most: AT&T, Sprint and T-Mobile subscribers who have smartphones that connect to 4G networks. They were consistently more satisfied than customers with 3G service. In fact, when it comes to 4G service, AT&T had the fewest problems of any carrier.

?AT&T has been a basement dweller for several years now. A lot of people are unhappy with the service, except 4G customers. They seem to like the service from AT&T,? Gikas told me.

A tough bunch to please
People?s expectation of good service is much higher than it was just a few years ago.

??They expect their smartphone to do whatever it?s supposed to do every time,? said Kirk Parsons, senior director of wireless services at J.D. Power and Associates.

Smartphone users practically live with the device in their hands. They notice the difference between a connection that takes a second and a fraction of a second. And when something goes wrong, they?re likely to hold a grudge against the company.

The ads promise more and we assume our cellphone company to deliver. For example, subscribers with 4G phones expect those high-speed connections everywhere they go. But 4G service isn?t available everywhere.?

?If you travel, there are still a lot of open patches where 4G is not available,? Parsons noted. ?That frustrates people who want the service wherever they go.?

The potential downside of higher speeds
Consumer Reports cautions that faster phones can result in higher bills. It?s fun to use your phone to play online games and watch streaming video, but if you?re not careful you can really burn through the megabytes.

?Your monthly bill will double with a smartphone,? Gikas said.

And just as more people are upgrading to smartphones, Verizon and AT&T, the country?s two biggest wireless companies, no longer offer unlimited data plans to new customers.

As these ?all-you-can-eat? data plans disappear, some heavy users may find that they go through their monthly allowance a lot sooner than expected.

A cheaper way to go
If you?re looking to spend less on cellphone service, consider a prepaid plan with no monthly service contract. The rates are lower, the phones have gotten better ? you now have a greater choice of smartphones ? and Consumer Reports survey shows that customer satisfaction is relatively high.?

You will pay more for the phone because there is no subsidy from the carrier. With the typical 2-year contract, the cost of that phone is rolled into your monthly rate. With prepaid service, you buy the phone upfront, so your monthly rate is lower.

?Over the course of about two years, you?ll end up paying less,? Gikas noted.

Consumer Reports? top-rated prepaid carrier is TracFone. It offers inexpensive plans for people who don?t use their cell phone very often.

The editors say Straight Talk and Virgin Mobile are standouts for budget smartphones. They offer low-cost, unlimited plans for voice, text and data.

Herb Weisbaum is The ConsumerMan. Follow him on Facebook and Twitter?or visit The ConsumerMan website.

Source: http://www.nbcnews.com/technology/technolog/verizon-best-att-worst-consumer-reports-carrier-survey-1C7319906

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CyanogenMod 10.1 nightlies now available for Nexus 4

CyanogenMod 101 nightlies now available for Nexus 4

At this point in time, ownership of Google's much sought-after Nexus 4 is still the pride of few, with most eager users stuck in delivery and ordering limbo. But for those of you who do lay claim to that unassuming slab of LG design, CyanogenMod's ready and willing to share some nightly perks. Released as a response to unofficial third party ROMs, experimental (read: unstable) builds of CM10.1 (built upon Android 4.2) are now available on the outfit's site. For now, these nightlies will be Nexus 4-only, but there are plans to open'em up to Nexus 10 owners soon. There's no word on when that final, polished 10.1 build will be ready for all Android devices, so for now, the keys to CM10.1 belong to a small group of privileged folks.

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Thursday, 29 November 2012

Deadly cave may have inspired Hades myth

A giant cave that might have helped serve as the inspiration for the mythic ancient Greek underworld Hades once housed hundreds of people, potentially making it one of the oldest and most important prehistoric villages in Europe before it collapsed and killed everyone inside, researchers say.

The complex settlement seen in this cave suggests, along with other sites from about the same time, that early prehistoric Europe may have been more complex than previously thought.

The cave, located in southern Greece and discovered in 1958, is called Alepotrypa, which means "foxhole."

"The legend is that in a village nearby, a guy was hunting for foxes with his dog, and the dog went into the hole and the man went after the dog and discovered the cave," said researcher Michael Galaty, an archaeologist at Millsaps College in Jackson, Miss. "The story's probably apocryphal ? depending on who you ask in the village, they all claim it was their grandfather who found the cave." [ See Photos of Alepotrypa Cave ]

A prehistoric cathedral
After its discovery, Greek officials originally saw the cave as a potential tourist attraction. However, when archaeologists realized the historical secrets it might hold, they led efforts to keep tourism from inadvertently destroying the site.

The main chamber of the cave is about 200 feet (60 meters) tall and up to about 330 feet (100 m) wide. Altogether, the cave is nearly 3,300 feet (1,000 m) long, large enough to have its own lake, in which famed explorer Jacques Cousteau once scuba-dived.

"If you've ever seen 'The Lord of the Rings,' this might make you recall the mines of Moria ? the cave is really that impressive," Galaty told LiveScience.

Excavations that have taken place at Alepotrypa since 1970 uncovered tools, pottery, obsidian and even silver and copper artifacts that date back to the Neolithic or New Stone Age, which in Greece began about 9,000 years ago.

"Alepotrypa existed right before the Bronze Age in Mycenaean Greece, so we're kind of seeing the beginnings of things that produced the age of heroes in Greece," Galaty said.

Cave dwellers apparently used the cavern not only as a shelter, but also as a cemetery and place of ritual.

"You have to imagine the place torchlit, filled with people lighting bonfires and burying the dead," Galaty said. "It was quite like a prehistoric cathedral, a pilgrimage site that attracted people from all over the region and perhaps from further afield."

Cave settlements
The cave apparently went through a series of occupations and abandonments.

"Alepotrypa was at a perfect place to intercept sea trade from Africa all the way to the eastern Mediterranean, being right at the southern tip of Greece," Galaty said.

Settlement at the cave abruptly ended when its entrance collapsed about 5,000 years ago, perhaps due to an earthquake, burying cave dwellers alive.

"It is and was an amazing place, the closest thing we have to a Neolithic Pompeii," Galaty said, referring to the ancient Roman town of Pompeii, which was buried when Mount Vesuvius erupted nearly 2,000 years ago. Ash entombed and preserved Pompeii, and excavations there have given archaeologists extraordinarily detailed views of life during that time. In much the same way, the final cave collapse left everything in place in Alepotrypa, with everything inside getting a pearly mineral coating over the years.

Intriguingly, people apparently performed burials in the cave while conducting rituals that involved burning huge amounts of dung and depositing large amounts of colored and finely painted pottery.

"The burial sites and rituals that took place really do give the cave an underworld feel. It's like Hades, complete with its own River Styx," Galaty added, referring to the river that in Greek myth served as the boundary between the mortal realm and the netherworld. [ Science Fact or Fantasy? 20 Imaginary Worlds ]

Alepotrypa archaeology
For about 40 years, excavations at Alepotrypa were largely the singlehanded work of Greek archaeologist Giorgos Papathanassopoulos. In the last three years, Papathanassopoulos has reached out to other archaeologists, who have helped uncover a wealth of new insights on the site.

For instance, surveys around the cave now show there was a settlement outside. Altogether, hundreds of people may have lived at the site in its heyday, making it one of the largest, most complex known Neolithic villages in Europe.

In addition, analysis by researcher Panagiotis Karkanas at the Ephoreia of Paleoanthropology and Speleology of Southern Greece in Athens and his colleagues is confirming that rituals were conducted there regularly.

Much remains unknown about the cave. For instance, "we don't know how much deeper deposits go. For all we know, we might have Neanderthals down there," Galaty said. "The next bay over, you have Neanderthal artifacts in caves, so it's hard to believe there wouldn't be such evidence in Alepotrypa. We just haven't dug deep enough to know."

Chemical analysis of the pottery can also shed light on its origins.

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"Giorgos Papathanassopoulos has always argued this pottery was not local to the site, but came from elsewhere ? that the cave was a kind of pilgrimage site where important people were buried, leading to the fanciful idea that this was the original entrance to Hades, that it was the source of the Greek fascination with the underworld," Galaty said.

Chemical analysis of the bones can yield similar insights. "Are people actually bringing bodies from distant locales to bury?" Galaty said.

This site, along with others in Europe, might help confirm that complex societies arose earlier than currently thought on the continent.

Papathanassopoulos, Karkanas and Galaty, along with Anastasia Papathanasiou, William Parkinson, Daniel Pullen and their colleagues, will detail this year's findings at the annual meeting of the Archaeological Institute of America on Jan. 6 in Seattle.

Follow LiveScience on Twitter @livescience. We're also on Facebook? and Google+.

? 2012 LiveScience.com. All rights reserved.

Source: http://www.msnbc.msn.com/id/49999550/ns/technology_and_science-science/

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Download the Windows Phone 8 Training Kit

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    How to use deliberate practice to improve your writing ? The Thesis ...

    November 28, 2012 by Thesis Whisperer

    Last week, as one of my last duties as research fellow at RMIT before I take up my new role at ANU, I hosted two seminars ? one from Prof Anthony Pare from McGill and the other from Prof Helen Sword, the writer of the wonderful ?Stylish Academic Writing?.

    Helen and Anthony had many interesting observations about the process of learning to write, but both made the same basic point: very few of us have formal instruction in how to write like an academic.

    As Anthony Pare pointed out, when you write essays as an undergraduate you are ?eavesdropping? on expert conversation; as a PhD student you are expected to be a part of that conversation. Writing for a teacher is easier than writing for your peers because the expectations are clearer. This is why many PhD students experience what he calls the ?J curve?: a rapid drop in confidence, but a long term upswing as this new kind of writing practice is mastered.

    Helen Sword explained that we pick up most of what we know about academic writing informally, from our supervisors and from reading; this learning process is adhoc, idiosyncratic and individualised. Informal learning has benefits, but generally speaking it?s harder to reach expert level unless you really push yourself. Helen noted that many people don?t even consult writing books or take advantage of the free advice on the web and therefore never reach an expert level.

    One of the ways to push yourself to become a better writer is to engage in deliberate practice, a term I encountered in Cal Newport?s recent book ?So good they can?t ignore you? (an excellent read by the way). Deliberate practice is a way of consistently stretching yourself out of your comfort zone and thereby increasing your skill.

    I thought I?d expand on some of the concepts of deliberate practice via my own recent experience with exercise. Like many academics I?m not very body conscious, but I do try to be active because I know I?m built to survive famines and easily put on weight. In the past I have been into swimming and lifting weights at the gym; solo exercise sessions where I can be alone with my pain.

    The problem with solo exercise routines, as you probably know, is you are accountable to no one but yourself. Recognising we had a mutual problem in this area, my friend Joyce (@catspajamasnz) and I became exercise buddies.

    The first thing Joyce suggested we try was a Zumba Fitness class. I?ll admit, I was not super enthusiastic. All I knew about Zumba was dance videos full of impossibly swelte people, wearing 80?s outfits and?fluorescent shoes, swinging their dreadlocks around to Latin dance music. I told Joyce I didn?t like Latin dance music, mostly because of the accordions, but I went along with it.

    Colour me surprised when I discovered that I LOVE Zumba. I don?t want you to get the impression I love Zumba because I am good at it, because I?m really not. I am so bad at it it?s laughable.

    I laugh when I watch myself do awkward white girl dancing in the mirror and I laugh at the insanely silly accordian music. Laughing helps me stick with it because earning Zumba is not easy. According to the wikipedia entry, Zumba involves a mix of

    ?hip-hop, soca, samba, salsa, merengue, mambo, martial arts, and some Bollywood and belly dance moves?

    In other words, it?s complicated. In case you?ve been under a rock for the last decade, this video gives you an idea of what it looks like:

    The hardest part of Zumba, for me, is how unfamiliar the movements feel: I?ve danced before, but not like this. Writing like an academic used to unfamiliar too; both like and unlike any writing I had done before. Anthony Pare shared a quote from a PhD student who compared ?academese? to a foreign language. This is a nice description because part of the PhD process is learning to adopt a new kind of scholarly voice.

    It takes time to be comfortable speaking ?academese? because it?s profoundly unnatural. The longer you persist at academic writing however, the more natural it will feel, so don?t wait until you are writing chapters or journal papers to start ?speaking like an academic?. Practice this new academic voice as you take notes.

    One way to do this is by paying close attention to the verbs. For example, if you were taking notes from this blog post, instead of writing:

    ?Learning Zumba is an example of deliberate practice in action?

    You could write:

    ?Inger Mewburn argues that learning Zumba is an example of deliberate practice in action?

    Including the verb ?argues? implies what Kamler and Thomson would call a ?hands on hips? stance. By pointing out that I am making an argument, as opposed to, for example, stating a fact, you are taking a position on what I am saying, rather than just copying it down.

    If you were to take a deliberate practice approach, you would look to how you could extend this ?positioning? of yourself. For example, you could rewrite the note and include some of your own thoughts, like this:

    ?Inger (2012) claims that learning to do Zumba is an example of deliberate practice in action. While Zumba is difficult to master, and it may take time to get the basics down right, what Inger fails to realise is that learning Zumba is not at all like learning to write. For one thing, you need a computer, not fluorescent shoes.?

    That?s pretty good ? can you see what I just did? I just wrote a bit of a thesis in that note. I took a position on what Inger was saying about Zumba and I pointed out the tenuous, even ridiculous, connection between Zumba and writing.

    In academic writing, how you say what you say is as important as what you say. Verbs are judgmental. By shifting the verb ?argues? (a neutral kind of verb) to the more aggressive ?claims? (a verb which implies I have not used enough evidence) I created what you might call a ?meta text?: signalling to the reader what I think about Inger?s statements about Zumba, without directly saying it.

    The verbs I used in the above example lent my writing a negative critical stance. Deliberate practice involves repeating the same activity over and over, but striving to be better each time. So you could try adjusting your stance to see if you can improve on it. For example, I could try again, keeping my note critical, but using my verbs in a kinder way, starting with a positive verb like this:

    ?Inger (2012) explains how Zumba can be thought of as an example of deliberate practice in action. Her?comparison between writing and Zumba is tenuous, but her main point is clear: both are complicated and take a long time to learn. In addition,?fluorescent shoes look great ? on writers as well as Zumba lovers.?

    Shifting backwards and forwards between positive and negative stances in your notes is like working on Zumba step technique: it helps you to move your thinking around and make it more flexible.

    Using your notes as a place to deliberately practice academic writing has two main benefits. It?s ?low stakes? writing; since you are the only audience for your notes, you can try out different points of view and play with ideas. Secondly, taking notes with verbs helps you to form ?mini chunks? of text that can be cut and pasted into your thesis, saving you time.

    Look for tools to support your deliberate practice. For example, I keep a list of verbs on my wall so that I make sure to use a wide variety of them in my writing and thereby produce more sophisticated metatext. I make a point of regularly looking up the precise meaning of verbs I use, even familiar ones,?in order to keep my writing precise.

    Deliberate practice can increase enjoyment along with skill. After months of deliberate Zumba practice I was shocked to discover I had over 2 hours of Zumba music in my iTunes library? many with incredibly silly accordion riffs. Apparently I no longer hate Latin music or accordions! If you find writing painful now, you might find with a bit of deliberate practice you will start enjoying it in a whole new way.

    Is there a skill you have learned through deliberate practice, such as playing an instrument? Are there times you have failed to keep up a skill or never really progressed to expert? Why? I?d love to hear your own insights on deliberate practice in the comments.

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    Developing your inner? Yoda, er ? scholar

    Why you might be ?stuck?

    Source: http://thesiswhisperer.com/2012/11/28/on-deliberate-practice/

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    Wednesday, 28 November 2012

    Stressed Over the Holidays? Exercise Triggers a Chemical ...

    ?When times get crazy, the thing people give up is exercise, and that?s the key thing a person needs. When a person is excitable from stress, the burst of energy that you get from exercise can help burn the adrenaline off and calm you down,? said Erica Christ, RD, CDE, an exercise physiologist at?Greenwich Hospital?s Weight Loss & Diabetes Center. ?Exercise allows you time to focus, and gives you a sense of mindfulness that makes the other pieces of your life fall into place,? added Christ.

    Physical activity also stimulates the neurotransmitter dopamine, which has been linked to post-exercise mood improvement more effectively than antidepressant medications.

    It?s commonly understood that physical activity is an essential part of any overall health plan. For the Center, Erica Christ uses Pilates, a form of exercise that incorporates graceful movement to build flexibility, muscle strength and endurance while supporting the body?s core abdominal and lower back area.

    ?The physical benefit of Pilates goes beyond strengthening the abs, back, shoulders and buttocks. There is also the importance of concentration and mind-body awareness. Plus there are no pressure joints. It?s a very safe, very powerful workout,? explained Christ.

    Being tri-credentialed as an exercise physiologist, registered dietitian and certified diabetes educator, Erica Christ understands the intricate dance that goes on between food, motion and metabolism. She helps clients learn how to fuel their bodies with energy for their specific lifestyle needs.

    ?The biggest goal is to teach people how to use exercise as a way to de-stress from the outside world. It?s the ability to use an hour to turn off the rest of the world and focus on the task at hand. You become empowered while you?re doing it, and that empowerment is motivation for overall self-improvement,? said Christ.

    Holiday Healthy Eating Reminders
    1. Don?t try to lose weight during the holidays. Maintaining your current weight is more realistic.
    2. Create an environment that supports your weight goal. Keep healthy foods in your home.
    3. Keep up with a regular exercise routine.
    4. Eat when you are hungry. Stop when you are full.
    5. Understand why you eat. Is it boredom? Is it just because the food is there? Drink water instead.

    Edited article via?Greenwich Hospital.

    Source: http://www.alternavox.net/17845/stressed-over-the-holidays-exercise-triggers-a-chemical-response-to-help-you-relax/

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    Christian Louboutin opens third men?s dedicated store in London

    Luxury French shoemaker, known for its women?s designs, is now expanding its men?s line. This week, Louboutin opened its third store in London ? the first?dedicated to men, on Dover Street, in a Georgian style building. The store covers 170 sqm on two floors. The new store covers a larger men?s shoes collection and sources indicate the designer will be launching a men?s bag.

    Christian Louboutin Men?s store, London ? Dover Street

    Source: http://www.cpp-luxury.com/christian-louboutin-opens-third-mens-dedicated-store-in-london/

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    Immigration on the agenda as Mexico's president-elect visits White House (Washington Bureau)

    Share With Friends: Share on FacebookTweet ThisPost to Google-BuzzSend on GmailPost to Linked-InSubscribe to This Feed | Rss To Twitter | Politics - Top Stories Stories, RSS and RSS Feed via Feedzilla.

    Source: http://news.feedzilla.com/en_us/stories/politics/top-stories/266639814?client_source=feed&format=rss

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    Report: Zimbabwe targets human rights activists

    JOHANNESBURG (AP) ? Zimbabwe uses laws and beatings by security forces to suppress human rights activists in the southern African nation ahead of elections planned for next year, according to a report released Monday.

    The report by the Observatory for the Protection of Human Rights Defenders comes as President Robert Mugabe is pushing for constitutional amendments that will allow for elections to end his ZANU-PF party's uneasy coalition government with the nation's main opposition party. That has some worried that Zimbabwe could experience the same repression and violence seen in its 2008 election, in which at least 163 people were killed and some 5,000 were tortured or beaten.

    "These stories paint a very, very gloomy picture about the situation of human rights defenders in Zimbabwe," said Thomas Sibusiso Masuku, a former high court judge in Swaziland who contributed to the report.

    The report highlights the struggles of several activists in Zimbabwe, mostly targeted by security forces and allegedly arrested for flimsy causes. One activist was detained for weeks and questioned about her work after police took her into custody saying her car was allegedly near the scene of a killing, according to the report. Another activist who was investigating abuses around Zimbabwe's diamond region was repeatedly harassed, it said.

    A third activist told investigators that security forces abducted her from her home in 2008 while she was in pajamas. The activist said men repeatedly questioned her about other activists while beating the soles of her feet to the point she suffered from internal bleeding, according to the report. Days later, the report said that security forces took her to a police station. They refused to allow her to be admitted to a hospital, though she received some medical care.

    Officials "took her back to prison, with the intravenous tubes dangling from her body," the report said.

    Those not beaten often find themselves at the mercy of laws in Zimbabwe that make it difficult to hold opposition meetings or publish critical articles, according to the report. It listed several circumstances where protesters found themselves attacked by riot police while peacefully demonstrating.

    Mugabe and ZANU-PF have ruled Zimbabwe since the country gained independence in 1980. But his land reform policies that have laid waste to the country's once-thriving agricultural sector and he has resorted to repression to hold on to power. After the 2008 election, Human Rights Watch accused the ruling party and its allies of involvement in the election killings.

    Zimbabwe's government has issued blanket denials of human rights abuses in the past. Rugare Gumbo, a ZANU-PF spokesman, dismissed the report as "nonsense."

    "We know all these reports are all sponsored by the West," Gumbo said Monday. "They are preparing in the minds of the international community that when we have elections and ZANU-PF wins, to say they were not free and fair."

    He added: "Zimbabwe is a peaceful country and there is no violence."

    Officials with the opposition Movement for Democratic Change could not be immediately reached for comment Monday.

    While acknowledging that the situation in Zimbabwe is "unlikely to improve in the near future," officials with the group who spoke to journalists Monday in Johannesburg repeatedly declined to specifically say Mugabe needed to leave office to allow for change. However, Arnold Tsunga, a past president of the Zimbabwe Human Rights Association, said a "change in the system of government" might be needed to end the apparent immunity from prosecution those who attack activists enjoy.

    "These evil people who attack human rights defenders will have their backs broken ... only if they are not allowed to destroy all the evidence," Tsunga said. "We need to break the cycle of impunity if the country is to move forward."

    The Observatory for the Protection of Human Rights Defenders is part of a French organization called the International Federation for Human Rights, an umbrella rights group based in Paris.

    ___

    Associated Press writer Gillian Gotora in Harare, Zimbabwe, contributed to this report.

    ___

    Jon Gambrell can be reached at www.twitter.com/jongambrellAP .

    Source: http://news.yahoo.com/report-zimbabwe-targets-human-rights-activists-120559456.html

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    Monday, 26 November 2012

    Short Range Communication Choices for Off the Grid Communications

    Communicating off the grid, or without the use of conventional methods such as landline, cell phones, Internet, or WiFi can be a challenging prospect. You might ask why forgoing convention when the infrastructure and technology is?ubiquitous. If you think about it, cell phones are everywhere and Internet technology is entrenched. But there can be certain situations when using two way radios are a superior choice.

    HOG rally communications trailer MURS, GMRS and Amateur Radio: Our communication trailer had several bands in operation in order to keep volunteers in touch at a recent large scale event

    Consider how will you communicate when:

    • A natural disaster such as a flood, hurricane, ice storm or tornado has disrupted cell communications.
    • A man made disaster such as a fiber line cut has disrupted telephone and Internet communications.
    • Hiking, camping or hunting in remote areas that aren?t served by cell towers.
    • Your family or party or individuals need to communicate and coordinate at an event.

    All of these instances call for using short range communication methods such as two way radio. For effective short range communications off the grid, there are three viable radio band choices MURS, FRS/GMRS, and Amateur Radio. Each one has their own particular benefits and one or more service may work for your group.

    MURS, or the Multi Use Radio Service is an unlicensed radio service that uses 6 discreet VHF frequencies in the 151-154 MHz VHF range. Radios are limited to 4 watts, but you may use external antennas, and handheld and mobile radios as long as they conform to the 4 watt limitation. You will need to use land mobile or commercial radios, the FCC doesn?t allow you to modify amateur radio equipment for this band, but there is a wide variety of new and used equipment on the market that will work.

    With the 4 watt limitation, range is limited with MURS. But you should be about to communication in a 1-3 mile circle in open terrain. Heavily forested and urban areas will limit your coverage. You can extend your range by using an external antenna such as the MURS J-Pole antenna. Putting an antenna up 20 or 30 feet on a portable or mobile MURS band radio will allow your base operations to coordinate with members in the field by an extra few miles. With a MURS antenna up 10 feet, I was able to communicate with volunteers at a recent event up to 3 miles away in an urban environment. Biggest benefit of MURS band is that it?s unlicensed, so you can hand a radio to just about anyone and let them transmit.

    GMRS UHF J-Pole antenna

    GMRS J-Pole antennas. They may be small, but pack quite a bunch for the UHF radio band.

    The FRS/GMRS band is a combination licensed and unlicensed radio band. A total of 23 channels in the 462-467 MHz UHF band are available for use. Unlicensed FRS radios are limited to 500 milliwatts, but the licensed GMRS radios can run up to 5 watts on portables and 45 watts on mobiles. GMRS radios can use external antennas, but FRS radios may not have removable antennas. A GMRS license is required for operation, but licenses require no testing and are good for your immediate family.

    Range with FRS is very limited, although manufactures claim a range up to 35 miles, in fact you will never be able to reliably transmit that far with FRS radios. With their low power and lossy antennas, expect a 1/2 mile on a good day. GMRS radios, with more power will have similar range as the MURS band: up to 3 miles with stock antennas and 3-5 miles or more with an external GMRS J-Pole antenna. Repeaters are also allowed on GMRS, increasing range even more. A high profile GMRS repeater could give your party 30-50 miles of communication range. Biggest benefit of GMRS is that being on the UHF band, it has better penetration in urban environments, and the ability to use higher power radios.

    That brings us to the Amateur Radio band. Ham radios are available in a wide number of bands and frequency allocations. Since the amateur radio service doesn?t have discreet channels like the other services, you have a wide variety of VHF and UHF frequencies to work with for short range off the grid communications. But the most common frequency ranges are the 144-148 MHz 2 meter band and the 440-450 MHz 70cm band. In order to use the ham radio bands, you need a license. Licenses are free, but require passing a Technician level or higher amateur radio exam (testing fee applies). Every person in your party, group, or family will need to take the exam and receive a callsign. But once you are licensed, you have a wide range of frequencies, modes and equipment that you can use for non-commercial or personal radio communications.

    Ham radios are available in portables up to 7 watts and mobiles that handle 80 watts or more. Plus you can amplifiers and repeaters to extend your range 75 miles or more. Just about every ham radio will accept an external antenna so the 2 meter J-Pole antenna or the 2 meter Slim Jim antenna will work great for your base of operations. If you are setting up a mobile command post for an event, our 2 meter break-a-way antenna stores compactly, but has the same great range as the full size model.

    KB9VBR J-Pole antenna hospital emcomm setup

    Cell phones and landlines were out of service when our emergency communication group was deployed to an area hospital after a tornado outbreak in April of 2011.

    The biggest benefit of the amateur radio band for short range off the grid communications is its flexibility and wide variety of frequencies available. But everyone must have a license and unlike MURS and GMRS, you are limited to non-commercial communications. You can?t run your business on the ham radio bands.

    As you can see, there are quite a few choices for off the grid communications. But what is the best choice for your group? It depends on your particular needs. MURS and GMRS work great for coordinating your group over a short distance (less than 3 miles), but if you are really concerned about communications after a disaster or need to keep your group in touch over challenging terrain and longer distances, than the amateur radio bands are the best choice. Whatever your choice is, KB9VBR J-Pole antennas has an antenna that will work for you. We are also the emergency communications and off the grid communication specialists, so we would be glad to answer your off the grid communication questions.

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    Source: http://www.jpole-antenna.com/2012/11/25/short-range-communication-choices-for-off-the-grid-communications/

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    The first hit computer game, Pong, is 40 years old | The Sun |Fun ...

    COMPUTER gaming really has grown up - as classic arcade title Pong turns 40 this week.

    The first commercially successful video game in history, it arrived in US arcades on November 29 1972, and immediately became a huge hit.

    The tennis simulator saw players using paddles to knock a ball across the screen, with the action speeding up as the game progressed.

    Originally created for games company Atari by designer Allan Alcorn as part of a training exercise, it proved so enjoyable that a prototype was installed in a California bar.

    Seventies Liverpool footballer Steve Heighway plays Pong

    Mainstream success ... Seventies Liverpool footballer Steve Heighway plays Pong

    And when Atari co-founder Nolan Bushnell returned to the bar to find the coin compartment overflowing, he decided to put the game into full production.

    It soon enjoyed huge success, with over 19,000 cabinets sold, and a home version released in 1975.

    The title has gone on to be updated and remade for almost every console, including the PlayStation, Nintendo DS, and PSP.

    It paved the way for the Seventies heyday of the gaming arcades, with 1978's Space Invaders and 1979's Asteroids also huge hits.

    MAKERS Atari mark the fortieth birthday of the first hit video game with an enormous version of the title

    And to mark its 40th birthday, Atari last week created an enormous version of the game at the Lights Festival in Kansas City, on the side of a 22-storey building.

    Guy Cocker, editor of GameSpot UK, said: "While Pong technically wasn't the first video game ever made, it is certainly the one that started the games industry as we know it today."

    He added: "Its importance can't be understated - it was the game that launched Atari, was the first game to gain mainstream success both in arcades and the home, and was copied all around the world by companies including Nintendo.

    "It's gone on to appear on nearly every games console ever since, and is just as addictive today as it was back in 1972."

    Source: http://www.thesun.co.uk/sol/homepage/fun/gaming/4666786/computer-game-pong-is-40-years-old.html

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    States, cities are bracing for another hit by feds (Star Tribune)

    Share With Friends: Share on FacebookTweet ThisPost to Google-BuzzSend on GmailPost to Linked-InSubscribe to This Feed | Rss To Twitter | Politics - Top Stories News, RSS and RSS Feed via Feedzilla.

    Source: http://news.feedzilla.com/en_us/stories/politics/top-stories/266118517?client_source=feed&format=rss

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    Divided Kuwait limps toward boycott-hit elections

    A Kuwaiti woman walks past a board with the names and photos of next December's election candidates in Salwa, Kuwait, Sunday, Nov. 25, 2012. There is little middle ground but plenty of high-stakes tension as Kuwait stumbles toward elections for the most politically empowered parliament among the Gulf Arab states. (AP Photo/Gustavo Ferrari)

    A Kuwaiti woman walks past a board with the names and photos of next December's election candidates in Salwa, Kuwait, Sunday, Nov. 25, 2012. There is little middle ground but plenty of high-stakes tension as Kuwait stumbles toward elections for the most politically empowered parliament among the Gulf Arab states. (AP Photo/Gustavo Ferrari)

    KUWAIT CITY (AP) ? The message from Kuwait's emir is blunt heading into this week's parliamentary elections: Opposition factions should express dissent in the legislature, and not in the streets. The response from the opposition is equally uncompromising: We're not satisfied with what we can accomplish through parliament, so we're boycotting the vote.

    There is little middle ground as Kuwait stumbles toward its second election this year for the most politically empowered parliament in the Gulf Arab states, which serves as a check on the emir, Sheik Sabah Al Ahmed Al Sabah. Violent protests and crackdowns on activists ? until recently rare in Kuwait ? have contributed to the high-stakes tension.

    The outcome Saturday is certain to hand the ruling family and its allies a near-sweep of friendly lawmakers. Yet that is not necessarily good news for the stability of a country that has ricocheted from one political crisis to the next for nearly a year, including street clashes between security forces and an opposition coalition that ranges from hardline Islamists to youth activists.

    For years, that legislature has served as a forum for the opposition to press their demands. But with the opposition's boycott likely to take them into self-exile from the political system, the worry is their new soapbox will be the street demonstrations like those that have engulfed many other Arab states in the past two years.

    The potential fallout goes well beyond its borders. Any major upheavals in OPEC member Kuwait have potential repercussions on oil prices and the Pentagon's plans to use the nation as its hub for ground forces in efforts to counter the growth of Iran's military.

    Gulf Arab rulers have so far ridden out the Arab Spring uprisings through a combination of factors including crackdowns and payouts to buy off potential dissenters. But the Gulf's biggest unrest by far ? a 21-month-old revolt against Bahrain's Western-allied monarchy ? shows no sign of easing and poses some the same quandaries as Kuwait for Washington: the need to maintain critical security alliances, but also to pay attention to shifting political forces in the region.

    "There is a danger that the tensions between a ruling family (in Kuwait) intent on preserving its power and privilege and an energized opposition bent on security meaningful reform might escalate into open confrontation," said Kristian Coates-Ulrichsen, a research fellow who follows Gulf affairs at the London School of Economics.

    "The example of Bahrain shows how everyone loses out in this scenario," he added, "but that alone is no guarantee that Kuwaitis can or will pull back from the brink."

    Kuwait's protest alliance is held together by claims that the emir Al Sabah overstepped his authority by changing voting laws in an apparent attempt to undermine opposition and reformist electoral chances. Beyond that, there are a wide range of demands from all the different factions involved in the boycott, from Islamists wanting a greater say in the government to liberals wanting more openness in general.

    The showdowns take forms similar to those in other parts of the region: clampdowns on Web activists and arrest sweeps against perceived backers of the Muslim Brotherhood, an Islamist group that now leads Egypt and has a resurgent profile since the Arab Spring.

    Last week, Kuwait's Interior Ministry announced the arrest of four people on charges of insulting the emir with posts on Twitter. Similar arrests have taken place across the Gulf and, earlier this month, the United Arab Emirates imposed new Internet laws that can bring jail time for Web posts deemed offensive to rulers.

    Kuwaiti authorities also have echoed fears from other Gulf palaces over what they view as expanding threats from the Muslim Brotherhood. Dubai's police chief, Lt. Gen. Dahi Khalfan Tamim, has warned of an "international plot" to overthrow the Gulf rulers.

    The Islamists in Kuwait ? while a powerful force ? insist they are a distinctive, homegrown group that does not seek to topple the ruling system but wants a greater say in how the country is run. Their critics worry that this means a push toward stricter Islamic codes such as limits on non-Muslim worship or censoring artists and writers in one of the most politically open societies in the Gulf.

    The past year has brought almost nonstop ? and highly complex ? political turmoil.

    Islamists and their tribal allies won parliament elections in February and immediately pushed for greater clout in policy-making affairs. The Constitutional Court later disbanded parliament amid claims of flaws in the electoral district map, and reinstated the former government-friendly chamber from elections in 2009. That body, however, never managed to convene a session.

    To further complicate things: The emir stunned the nation by wiping out the country's unusual four-votes-per-person system in favor of the standard one vote. Opponents say the new formula dilutes the ability of opposition groups to forge alliances and will increase the risks of vote buying and bribery.

    "We will have puppetry, not a real parliament," said Mohammed al-Hatlani, a former lawmaker supporting the election boycott.

    Liberal and youth groups ? while deeply opposed to the Islamist agenda ? have joined the boycott drive as a way to press for their Arab Spring-inspired demands for greater political and social freedoms. The unexpected alliance with Islamists and conservative tribes has startled even veterans of Kuwait's pugnacious politics.

    Abdullatif al-Duaij, a prominent Kuwait liberal figure now living in the U.S., worries that fellow liberals looking for more openness have "lost their compass" by siding with the Islamists and others pushing the boycott.

    "Today it's either you vote or you don't," he said. "There is nothing in between."

    A series of protests and street clashes in recent months led the emir to order a ban on political gatherings of more than 20 people. In a message last week, he tried both threats and patriot appeals to cool down tensions.

    "It is a great tragedy to have calls to take to the street," the emir said in comments carried by the official Kuwait News Agency. "Why the chaos and riots? Why the screaming and wailing and disrupting the business of the state and harming the interests of the people?"

    It's all likely to leave Kuwait even more politically fractured and the new parliament facing challenges over its legitimacy.

    In most of the Gulf, a parliament under pressure would matter little since elected bodies have very limited powers. Kuwait, however, stands out. Its 50-seat parliament has wide authority to pass laws and question ? or even dismiss ? members of the government.

    Opposition lawmakers have publicly accused top officials, including members of the ruling family, of charges such as corruption and attempts to muzzle dissent. But even many protesters were stunned last month when an opposition leader, Musallam al-Barrack, broke taboos and openly denounced the emir. He was later arrested.

    "He crossed all the red lines and shattered the boundaries of permissible opposition," said the researcher Coates-Ulrichsen. "The experience from North Africa and elsewhere in the Arab Spring shows that once these barriers are broken it is impossible to reconstruct them."

    Associated Press

    Source: http://hosted2.ap.org/APDEFAULT/cae69a7523db45408eeb2b3a98c0c9c5/Article_2012-11-25-Kuwait-Election/id-3fbf398fd1da48e3b32eff8b8b4d8141

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    Sunday, 25 November 2012

    Real Sociedad held to 0-0 home draw by Osasuna

    Associated Press Sports

    updated 6:15 p.m. ET Nov. 23, 2012

    SAN SEBASTIAN, Spain (AP) -Real Sociedad squandered a chance to continue its climb up the Spanish league after being held to a 0-0 home draw by struggling Osasuna on Friday.

    After two consecutive wins, Sociedad failed to take its chances at Anoeta stadium.

    Carlos Vela came closest for the hosts in the ninth minute when the Sociedad forward met Carlos Martinez's in-swinging cross, only for goalkeeper Andres Fernandez to turn the ball round the post.

    "We had our chances but also the bad luck that the ball didn't go in today," Sociedad forward Antoine Griezmann said.

    Sociedad stayed in ninth place, two points off a Europa League spot.

    Osasuna, meanwhile, remained in the relegation zone despite stringing together its third game without loss.

    ? 2012 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.


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    Beckham and Donovan, a love story

    PST: It was a disastrous first few years, but the relationship between David Beckham and Landon Donovan improved dramatically over the seasons.

    Source: http://nbcsports.msnbc.com/id/44298965/ns/sports-soccer/

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    Free WebSite Hosting Vs Premium Web Hosting | Hugo Hosting

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    1. Free InternetSite Hosting Vs Premium Internet Hosting
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    3. Mike Bashi?s Recently Introduced Web Hosting Training Program Discloses Unknown Facts about Hundreds of Website Hosting Services
    4. Free Classifieds Website Announces New Features For Advertisers Through Website UsFreeAds.biz The Internet?s Newest Free Classified Ads Website
    5. Host Gator Hosting Is the Ultimate Hosting Solution for Any Business, Suggests Reputed Business Coach through His New Review Website

    Source: http://www.hugohosting.com/free-website-hosting-vs-premium-web-hosting.html

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