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The Summer Shape Up 2019 is in full swing in the Rushe Fitness gym here in Letterkenny.We have loads of members who are taking their goals seriously this summer and we will help them to reach those goals in the easiest way possible.Too often the information that people get about dieting and weight loss is either too complicated or completely restrictive and doesn’t allow for life to happen. Diets like these only have 2 ways of ending up;They are too difficult to follow, and the person stops after 2-3 weeks. The person may manage to complete the diet, but they have learned nothing along the way and will go straight back to their old habits after they finish and will regain all the weight they have lost. So, both are pointless and only give the impression that dieting and weight loss is a restrictive and complicated process.But it isn’t!The information we provide to our Rushe Fitness members is easy to follow and is very effective for setting up good habits that will help them to achieve their goals without having to alienate themselves from their family and friends and without having to restrict everything they enjoy eating. I have given the tips below many times, but the basics of what works never changes and if you have seen our member success stories, you will see that this method works VERY well.When added into your daily routine, these tips can be adhered to very easily and work very well.Using a food diary:A simple food diary can prevent you from taking in excess calories from seemingly innocent sources, such as sugary drinks cereal bars.Writing down everything that you eat and drink, means that you are holding yourself accountable for your actions.It can prevent you from making mistakes.If you are training with a friend, swap diaries once a week and hold each other accountable. Portion Control:Your hand is your very own customized meal planner.If you are small and have small hands you will eat smaller portions and if you are tall and have large hands you will eat larger portions.At each meal you should be getting in a portion of protein, a portion of carbohydrates and a portion of fibrous vegetables.1: Protein (Chicken, beef, fish)You should use the size of an open palm and should roughly be the thickness of your thumb.2: Carbs. (Potato, sweet potato, rice)You should use the same size as a cupped hand.3: Vegetables (Any vegetables, but green is best)You should use the size of a closed fist. Advertisement 4: For extra fats if needed, such as oils and butter for cooking, or nuts for snacking on, you will use the length and thickness of your thumb, from tip to the large knuckle or a tablespoon for liquid fats like olive oil.Snack on high protein/low-calorie foods:A small snack of fruit and nuts mid-morning and mid-afternoon has been shown to be effective in weight loss and can keep hunger at bay for longer.An apple and a portion of almonds is a perfect snack providing that you keep the nut portions small enough.Protein bars like Quest, Fulfil and Carb Killas are great ways to snack in order to get protein with the majority of the carbohydrates coming from dietary fibre.Greek yoghurt is another great snack, add in a small handful of berries and you are sorted.This simple yet effective way of snacking, also allows you to always have something at hand that you can have if you are caught out and miss a meal.Use the 90% rule:The 90% rule allows you to be consistent with something but to have some leeway throughout the week as well. An example of this is that if you planned to eat 4 meals per day 7 days per week that is 28 meals, 90% of this would give 25, and this allows 3 free meals throughout the week. Think business lunch, family celebration or wedding etc.These are very simple, but very effective ways to create structure to your weight loss goals.If you are still unsure how to put this together, we give a full nutrition guide to our Rushe Fitness members when they join our classes.Check out the link below for more information.#summershapeupIf you need some help, The Rushe Fitness Summer Shape Up 2019 is now open. Click the link and find out how you could win the holiday of a lifetime: CLICK HERE TO SIGN UP NOW!* Emmet is the owner and operator of Rushe Fitness LTDDD Fitness: Weight loss made easy! was last modified: July 6th, 2019 by Emmet RusheShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)
Chelsea have rung the changes as expected for the FA Cup fourth-round derby with Brentford, who have chosen to leave transfer target Scott Hogan on the bench.Cesar Azpilicueta and Pedro are the only two survivors from the Chelsea team that beat Hull last weekend.Asmir Begovic, wanted by Bournemouth, starts in goal for the Blues, while captain John Terry returns to the back three alongside Kurt Zouma and Nathan Ake, making his first Chelsea appearance since May 2015.Nathaniel Chalobah and Ruben Loftus-Cheek also start, as does Michy Batshuayi.Brentford have made one change with Yoann Barbet coming in at left wing-back for Tom Field.Former Chelsea youngster Josh McEachran starts on his return to Stamford Bridge, but West Ham transfer target Hogan is only among the substitutes.Chelsea: Begovic; Zouma, Terry, Azpilicueta; Pedro, Chalobah, Fabregas, Ake; Willian, Batshuayi, Loftus-Cheek.Subs: Eduardo, Ivanovic, Moses, Matic, Kenedy, Hazard, Costa. Brentford: Bentley; Egan, Dean, Bjelland; Colin, McEachran, Woods, Yennaris, Barbet; Sawyers; Vibe.Subs: Bonham, Field, Clarke, Kerschbaumer, Jota, Hofmann, Hogan. Ads by Revcontent Trending Articles Urologists: Men, Forget the Blue Pill! This “Destroys” ED x ‘Genius Pill’ Used By Rich Americans Now Available In Netherlands! x Men, You Don’t Need the Blue Pill if You Do This x What She Did to Lose Weight Stuns Doctors: Do This Daily Before Bed! x One Cup of This (Before Bed) Burns Belly Fat Like Crazy! x Do This Immediately if You Have Diabetes (Watch) x Follow West London Sport on TwitterFind us on Facebook
SharePrint RelatedJoin in the Geocaching Adventure at the Wild Canyon Games!March 29, 2011In “Community”Wild Canyon Games 2012 – Extreme GeocachingJune 8, 2012In “Community”Geocaching Games Find Growing PopularityApril 18, 2012In “Community” Here’s a multiple choice geocaching question: The adventure of geocaching goes well with…?A) Extreme BikingB) SwimmingC) Zip LiningD) All of the Above (and more)If you chose D, you’re right. And you can find geocaching along with these activities at Wild Canyon Games.Wild Canyon Games is the ultimate team-based adventure race competition. This weekend event pushes adults to challenge themselves physically, mentally, and emotionally. Teams of adventurers compete in various events, including a triathlon (biking, swimming, and running), adrenaline activities like zip lines and a ropes course, and an intensive geocaching course. The geocaching course at Wild Canyon Games has teams competing to find the highest “point total” worth of geocaches in a limited amount of time. You better train hard and plan your course well if you want to win this geocaching competition – it includes 350 geocaches hidden over 170 square miles.The Wild Canyon games adventure race gives teams the opportunity to strive for a common goal. Our team of Groundspeak Lackeys had so much fun at last year’s race that we are sending two teams this year. Join us at this amazing event in Oregon, USA. Registration is almost full, check it out at www.WildCanyonGames.org!Share with your Friends:More
Why You Love Online Quizzes Tags:#Bitmessage#email#security How to Write a Welcome Email to New Employees? While this represents the slimmest of majorities, there are reasons to believe technology like Bitmessage could find a home with consumers in the future. For one thing, interest in the open-source protocol is rocketing, according to Google Trends.This interest is not the same as arguing that most people have figured it out. As Karthik Iyer notes, while Bitmessage is “not suitable for n00b’s yet … it is becoming popular as more people from the tech world experiment.” Bitmessage downloads jumped 500% in June 2013 after Edward Snowden went public with the NSA’s monitoring of private email correspondence.Bitmessage: The Choice Of A Suspicious Generation?So what is Bitmessage? As noted, it’s an open-source communications protocol for keeping your email private. Unlike PGP and similar programs that hide just the content of messages, Bitmessage also hides metadata like the sender and receiver of messages. And unlike PGP, Bitmessage doesn’t require that users manage public or private keys to use the system; Bitmessage uses strong authentication so that the sender of a message cannot be spoofed.Bitmessage is also decentralized and trustless, which means that you don’t need to trust root certificate authorities or any third parties who, under legal duress from a government, might give up your data. Read the fine print on commercial encryption programs like Hushmail and you’ll notice that they, like Facebook and others, protect your privacy until a legal authority asks them not to.Developed by Jonathan Warren starting in November 2012 in response to suspicions that the U.S. government was tapping citizen emails, the system is modeled on Bitcoin. While its security measures are not foolproof, the system was designed for iteration and Warren is actively working on improvements to Bitmessage’s security.As it stands today, Bitmessage isn’t an overlay for your existing email system. It’s actually a secure replacement for whatever email tool you currently use, and also includes instant messaging. While I suspect most will stick with their preferred communications applications, if Bitmessage can be integrated into existing application GUIs, adoption might actually go mainstream.Mainstream Adoption Of Hacker TechnologiesOf course, this might be impossible. Bitmessage is a unified communications system by design. While this means that the only way for a government agency to intercept Bitmessages is by gaining access to your physical machine, it also means that it may not work as a bolt-on security addition to Gmail or Apple Mail.Still, for the paranoid or simply those who want to be able to talk to their grandmother without NSA involvement, Bitmessage may be a sign of secure times to come. It’s still a bit raw, but gaining interest, developers and traction. This is an open-source project worth watching.Image courtesy of Shutterstock. Related Posts Matt Asay 7 Types of Video that will Make a Massive Impac… Growing Phone Scams: 5 Tips To Avoid In the wake of news that the NSA may be spying on citizen communications, many are asking how to secure email and other messaging protocols to keep prying eyes away. While some have traditionally turned to Pretty Good Privacy (PGP) encryption or other encryption programs to secure their communications, none of these keep the NSA or others from keeping tabs on essential metadata like the identity of your email recipients. Bitmessage, a peer-to-peer communications protocol, may offer a better way.Not that you have anything to hide. In Search Of PrivacyThere are many reasons for wanting to maintain one’s privacy. Despite Google chairman Eric Schmidt’s suggestion that “If you have something that you don’t want anyone to know, maybe you shouldn’t be doing it in the first place,” even ordinary people with ordinary confidences don’t necessarily want the government looking over their shoulders as they type their emails. According to a recent Pew Research survey, 56% of Americans surveyed believe it’s okay for the government to track phone records to prevent terrorist attacks, but 52% say that snooping on emails is out of bounds.
Goa Chief Minister Manohar Parrikar is expected to meet Prime Minister Narendra Modi in New Delhi next week in a bid to resolve the mining crisis in the the state. The crisis has led to protests by mining-dependent stakeholders after the Supreme Court of India banned mining in all 88 operational mining leases from March this year. “The Chief Minister will hold a joint meeting of all MLAs from mining areas, shortly to arrive at a consensus after which the matter will be taken up with the Centre and the Prime Minister Narendra Modi,” a statement issued by the Chief Minister’s Office said on Friday, after Mr. Parrikar met legislators from the coastal state’s mining belt. Resolving the mining imbroglio is one of the first challenges before Mr. Parrikar, who returned to Goa on June 14 after more than three months of absence, during which he was undergoing treatment at a U.S. hospital.Among the legislators who met the Chief Minister were Speaker Pramod Sawant, Pravin Zantye, Rajesh Patnekar (BJP), Prasad Gaonkar (Independent) and Deepak Pauskar (Maharashtrawadi Gomantak Party), where the Chief Minister discussed ways and means in which mining can be resumed in Goa. After more deliberations with legislators and a joint meeting with all the legislators, Mr. Parrikar is likely to meet Modi during his visit to the national capital next week. The mining issue has been on the boil in Goa following a Supreme Court order in February this year banning extraction and transportation of iron ore from 88 mining leases from March-end this year. The court has directed the state government to reissue the leases following appropriate process. Mr. Pawaskar, MLA of MGP told presspersons after the meeting with Mr. Parrikar on Thursday evening that the government has three options open, namely, passing an ordinance in Parliament to extend the life of the leases, auctioning the leases, and forming a state-run mining corporation to oversee mining operations. The decision will be taken by the government only after the Chief Minister discusses the issue with Prime Minister, reiterated Mr. Pawaskar.Meanwhile, Goa Pradesh Congress president Girish Chodankar, who called on the representatives of mining dependents, who are sitting on a protest in the city for some time demanding immediate resumption of mining activity in the State after the monsoons. He reiterated his party’s stand at a press conference at the Congress headquarters on Friday that they will support any solution for the mining crisis from the government provided it is within legal framework.
Police have arrested two persons on the charge of beating a one-and-a-half-year-old child to death in a fight that followed an objection by the infant’s father to a child from the accused family urinating in the open at Bagaspur village in Sagar district of Madhya Pradesh on October 1. The accused have been identified as Ram Singh and his son Umesh.“As a six-year-old boy was urinating on the road, the child’s father objected to it. And in turn, the boy’s father and grandfather attacked attacked him with lathis. The 18-month-old boy he was holding suffered blows and died on the spot,” Amit Sanghi, Sagar Superintendent of Police, told The Hindu.“There is a running feud between the two tribal families,” he said.A case was registered under Section 302 [punishment for murder] of the Indian Penal Code. The injured father is being treated at a local hospital.The case had no similarities to the Shivpuri case where two children were beaten to death for allegedly defecating in public, Mr. Sanghi stated, adding, “There is confusion. There is no case of open defecation here.”
Don’t miss out on the latest news and information. Ethel Booba on hotel’s clarification that ‘kikiam’ is ‘chicken sausage’: ‘Kung di pa pansinin, baka isipin nila ok lang’ “It’s our defense that stepped up in this game, and we had a tough time preparing for San Sebastian,” said San Beda head coach Boyet Fernandez.“They have a good coach [in Egay Macaraya] and good players like [Michael] Calisaan.”FEATURED STORIESSPORTSSEA Games: Biñan football stadium stands out in preparedness, completionSPORTSPrivate companies step in to help SEA Games hostingSPORTSBoxers Pacquiao, Petecio torchbearers for SEA Games openingSan Beda outrebounded San Sebastian, 45-25, and held the Stags to 37.88 percent shooting from the floor.Although the Red Lions made just 21 field goals in 47 attempts, they made up for it from the stripe going 25-of-33. Robredo: True leaders perform well despite having ‘uninspiring’ boss PLAY LIST 02:49Robredo: True leaders perform well despite having ‘uninspiring’ boss02:42PH underwater hockey team aims to make waves in SEA Games01:44Philippines marks anniversary of massacre with calls for justice01:19Fire erupts in Barangay Tatalon in Quezon City01:07Trump talks impeachment while meeting NCAA athletes02:49World-class track facilities installed at NCC for SEA Games Hotel says PH coach apologized for ‘kikiam for breakfast’ claim Javee Mocon led San Beda with 17 points, 11 rebounds, five assists, and two blocks while Davon Potts added 16 points.Calisaan practically carried the Stags’ offense with 23 points on 9-of-20 shooting.Sports Related Videospowered by AdSparcRead Next Lacson: SEA Games fund put in foundation like ‘Napoles case’ Photo by Tristan Tamayo/INQUIRER.netSan Beda continued the second-best winning streak in the NCAA season 93 men’s basketball tournament after taking down San Sebastian 76-65 Friday at Filoil Flying V Centre.The Red Lions won their 10th straight game and improved to 11-1, half a game behind league leader Lyceum with a 12-0 card, while the Stags dropped to 5-6.ADVERTISEMENT Trump signs bills in support of Hong Kong protesters NATO’s aging eye in the sky to get a last overhaul MOST READ Some Olympic leaders impatient with onslaught of scandals Celebrity chef Gary Rhodes dies at 59 with wife by his side View comments Robredo should’ve resigned as drug czar after lack of trust issue – Panelo Celebrity chef Gary Rhodes dies at 59 with wife by his side LATEST STORIES
By Jorge Barrera APTN National NewsIt was late fall in 2005 when Alma Jane Bruyere appeared at the door of her grandson’s house in Fort Frances, Ont., carrying in her left hand a lawyer’s letter stating she had qualified for compensation for the abuse she faced while attending an Indian residential school.She handed the letter to her grandson, Ryan McMahon who is now a well known Indigenous comedian.“She came, as she often did, unannounced and sort of quietly,” said McMahon. “We sat down at the table and put the tea on.”She told McMahon her story.“She told me what happened,” he said.And she cried.Bruyere described the darkness of the experience, the repeated sexual, physical and emotional abuse at St. Margaret’s Indian Residential School in Fort Frances.But it was only part of the story.“The most difficult thing for me is that some of what she said was contradictory to what you would expect,” he said. “She endured these traumas, the most horrific traumas a human being can survive; she experienced those, and yet volunteered at the church and found herself at times talking about the positive things that residential schools brought to her. Things like the square meals every day, the friends and the beading and the sewing she learned inside the schools from the nuns. She talked about the poverty that her family faced on the reserve…and the difficulties found on reserves and the poverty and the struggle.“I can’t wrap my head around what that had to have been like to live with those paradoxical understandings in your life,” said McMahon.Before that autumn visit, McMahon’s grandmother had travelled to Thunder Bay for a hearing through the alternative dispute resolution program which pre-dated the multi-billion dollar Indian Residential School settlement agreement. While the letter informed her she had qualified for compensation, it also told her she would have to retell her experiences to get any money.It was something she wouldn’t do, said McMahon.“She stated she didn’t want to go back and wondered why they would make her go back. She felt insulted and hurt again. She had already proven that she qualified and she had to go back and tell her story,” he said. “Her rejection was a statement that they can’t take it back, there is no way to change what happened and how it happened and she didn’t feel a financial payment was ever going to remove the trauma.”Bruyere died on Jan. 14, 2007. She was 72 and never heard Prime Minister Stephen Harper’s June 11, 2008, apology to residential school survivors. She never got to the chance to testify before the Truth and Reconciliation Commission. Her story now lives only in her grandson.“I know part of her sharing that with me was so that we can honour that past and walk with that knowledge and never let people forget,” he said.And so, this Tuesday, June 11, 2013, on the anniversary of Harper’s apology which was delivered in the House of Commons, McMahon took to Twitter to tell fragments of his grandmother’s story.“She went to Thunder Bay. She brought a feather with her. I’d never seen carry a feather before then. She told me she was scared,” tweeted McMahon, through his handle @RMComedy. “Those hearings changed her forever. She cried, told me her story. ‘You’re strong enough to use this pain for good.’ I carry her story.”McMahon said Harper’s apology has done little to change the reality facing Indigenous peoples in Canada.“We kind of see it for what it was. It was necessary the country was at a boiling point. We also see what is coming from it, more funding cuts than ever. The situation we are now in its way worse than it was five years ago,” he said. “If you are blindly saying reconciliation is here, let’s all work together and hold hands, well that’s not the reality.”McMahon said the anniversary of the apology shouldn’t be about moving on, but about remembering and ensuring the darkness is never forgotten.“As a father…it is my job to break that cycle and free (my children) of the burden of the past and to teach them,” he said. “On Remembrance Day (Nov. 11)…we say, ‘lest we forget.’ But in Canada, (when discussing residential schools) we are always saying, can’t we just all move on? Can’t we just forget it already, can’t you let it go? But, if we are never supposed to forget those other traumas, why should we forget these ones…It is our responsibility to remind people that it is an ugly past and we have to be willing to put it on the line because of that past.”Bruyere’s story also taught her grandson about the resilience of his culture.“She was a Catholic and a pretty devout Catholic, but when she went to those hearings she brought that eagle feather with her,” he said. “She was a lot more traditional than any of us even knew. She spoke the language and carried the histories of her community in her, but rarely talked about it.”But it was one of her last requests that left a permanent mark.“When she passed, in her will, she requested new moccasins. In our traditional funerals, you put on new moccasins on those that pass so when they are on that journey and are greeted by our ancestors, our ancestors know they are ready to take that journey with then,” said McMahon. “That is not something found in any scripture or part of the Bible…She went back home with our ancestors in the way that she really wanted.”firstname.lastname@example.org@JorgeBarrera