Back in the day, I was a super skinny dude. At 5'9" I weighted a staggering 118 pounds at 17 years of age.
My arms and legs looked like spaghetti noodles! It got to the point where I avoided wearing t-shirts or shorts. I avoided anything like the plague that would show my skinny arms and legs.
I was too embarrassed. It was pretty sad.
I remember this one time in gym class. We all had to weight in for wrestling. I stepped on the scale and the gym teacher called out the number, 118 pounds. I could hear the chuckles and name calling. I was the second skinniest person there, besides my buddy Ron who had a genetic condition that predisposed him to being ultra-thin!
Bullies took extra time out of their bullying schedule to make my life miserable and girls walked by me as if I was invisible.
I remember those days and cringe but you know something, I also chuckle to myself and realize just how far I've come. I can recall the weeks and months when it all turned around. I remember the change in my appearance and most of all, the change in the way people looked and treated me. Guys stopped bullying me and girls started to look at me differently (I wasn't invisible anymore). I went from a 118 pound bean pole to a 200 pound powerhouse in a matter of 3 short years. When I walked down the high school corridors, crowds parted - Teachers even started to accuse me of being on steroids (Which I wasn't).
By the time I got to university I was a solid 230 pounds.
Here I am as a skinny 16 year old. I was still doing all the stupid programs like the Arnold routines and volume based training.
Here I am after getting the proper coaching and stopping all that volume training nonsense that I was doing (Arnold routines). I think I was 17 or 18 years old here.
And here I am after totally changing my training and diet around after receiving the proper coaching from qualified trainers. I think I was 18 or 19 years of age in this photo (the bullying stopped at this point!).
What happened? How did this all change for me?
First, let's go over what I did wrong.
• My first mistake was following the routines and programs in the muscle magazines. My buddies and I would try and do Arnold's routine and perform 25 sets per body part doing set after set of concentration curls and bench press'. This type of volume is simply too much to provide an effective environment for muscle growth. This was a huge waste of time and effort.
• My second mistake was to perform the bench press almost every day. I would try and do one repetition maximums each and every day. Eventually, I got weaker and weaker and finally gave up. Since the bench press involves your shoulders and triceps, those muscles got weaker as well affecting my shoulder and triceps movements. The problem here is that I didn't provide my muscles enough recuperation time . Muscles need time to recover and build which only happens when you provide the appropriate levels of rest.
• My third mistake was thinking that my muscles grew when I was working out in the gym. I would show up to the weight room 6, maybe 7 days out of the week with no rest days. Again, my muscles didn't have enough time to recover and build. I was basically tearing them down, over and over in a relentless pursuit of attaining bigger and bigger muscles. I couldn't grasp the concept of rest and recovery and the time it takes to build muscle .
• My fourth mistake was to perform 5 maybe 6 different exercises per muscle group. This is simply way too many exercises. Really, to get the best results, one should be doing half of this (two to three exercises per body part) - Cut out all unnecessary exercises and keep the ones that produce the best results. Once I started using one compound exercise per body part, my muscle responded right away.
• My fifth mistake was to simply staying in the gym way too long. I'd be in there for two hours plus doing these crazy routines. Anything after an hour is pretty much a waste of time and effort (provided you're working hard enough). There is no reason to stay any longer than one hour in the gym. These days my workouts are brief but intense (About 45 minutes in length and no longer than an hour).
• My sixth mistake was not concentrating on those exercises that provided the most muscle building benefit. I used to do set after set of useless isolation exercises when I should have been putting all my effort into compound movements (IE: Squats). I was under the wrongful impression that my muscles only grew if I worked them directly. I had absolutely no clue about the muscle system dynamics (muscle group systems) as opposed to using muscle singularity.
• Seventh mistake was failing to improve with each passing workout. This is probably the most important lesson here. If you can't improve with each passing workout, there is something wrong with your routine, method, diet, or rest patterns. The real secret to building muscle is making small improvement with your compound movements over the course of your training cycle. What I failed to understand was that I should have been performing one compound movement per body part and making improvements on those compound movements from workout to workout.
• My eighth mistake was taking each of my exercises to failure on most of my sets. There is a misconception that training to failure is absolutely necessary to build muscle mass. No, it doesn't if it's used improperly. Under no circumstances should you be taking your exercises to failure unless it's on the last repetition of your last work set for a compound movement. Even then, you should be using it sparingly.
• My ninth mistake was not using the proper repetition cycle . Since I was doing 1 repetition maximums on most of my lifts each and every workout, I wasn't providing the necessary muscle stimulation for muscle growth. Each of us has a magic repetition range that differs from person to person. For me, that range is 12.
• My tenth mistake was ignoring workout progression. Workout progression involves adding progressively more intensity with each passing set. Usually this means adding more weight with each set while reducing the amount of repetitions. I was doing it backwards. I was adding too much weight to each set and not working up to a final "work" set.
• My eleventh mistake was using way too many sets. I used 5 sets per body part and was taking each of those sets to failure. This is simply way too many sets for any one person. I've come to realize that my body responds best to 1 main work set per exercise.
• My twelfth mistake was to ignore training cycles . I used to train for weeks on end without using a progressive training cycle that provided an environment for performance improvement. Right from the get go it was balls-to-the-wall training using failure sets, supersets, giant sets and everything else you can think of. The real trick to major muscle growth is to use 12 to 15 week training cycles which allows you to improve with each cycle. This is very, very powerful.
• My thirteenth mistake was cardio overkill – I used to walk at least an hour and a half each day (school), jog and perform stair sprints daily after classes and play hockey twice a week and on the weekends. On top of this, I was training for at least two hours every night for 6 or 7 days. This was way too much cardiovascular activity . I was burning valuable muscle building calories and nutrients on cardio activities when I should have using them on muscle building compound movements.
• My fourteenth mistake was to not get enough rest. I would get home around 10:00 and watch T.V until about 11:00 and pass out. I'd get up at 6:30 and do the whole thing over. My body simply didn't have the rest it needed to recover.
• My fifteenth mistake was the biggest mistake - I was not eating enough. I was taking in about 1500 calories on a daily basis when I should have been taking in double that (3,000 calories at least). My meals were spaced too far apart at 4 to 5 hours. In short, my body was in a state of catabolism (negative nitrogen balance) as opposed to a growth state (positive nitrogen balance). The only way to build muscle is to ensure your body is in a constant positive nitrogen balance. The only way to do this is to ensure you're consuming enough quality calories on a consistent basis. I was burning more calories than what I was taking in. In essence, my body was in a constant state of break down when it should have been the opposite, a constant state of building .
• My sixteenth mistake was not making sure my macro nutrient intake was consistent and constant. Some days, I'd take in 80 grams of protein, other days it was 50 grams and others it was a 100 grams. The body prefers to be in a constant state of equilibrium. My body was in a constant state of nutritional confusion so it did the only thing it could, it fed off its own protein (muscle). This explains why my body shrank and got weaker.
• My seventeenth mistake was to not drink enough water . Besides being in a nutritionally deficient state, my body was also dehydrated. In short, my bodies' muscles weren't contracting the way they should have been because I didn't have enough fluids in my body. It was short on water and electrolytes.
• Out of all these mistakes, my biggest one was to follow routines and diets that were meant for other body types . I was using routines meant for professional body builders. I was using routines that have been honed and customized by years of trial and error for someone else's body type. If I would have used a routine and diet meant for my particular body type, I would have saved a lot of time and effort and I would have seen results a lot sooner.
I admit I was one of the lucky ones. You see, I lived in a small town and we didn't have a fully equipped gym. I was training at my high school and my buddies garage (cold in the winter!). We had absolutely zero guidance with the only instructions coming from muscle magazines. Honestly, we didn't know what the hell we were doing.
One day, a new gym opened up across town. I immediately went over with my gym cloths and joined. It was on those faithful two weeks that one of the owners came over to me and simply said, "What you're doing is nonsense". He was an enormous man. He was my height but weighed 290 pounds of muscle mass. He pulled me aside and said, "How bad do you want to get super strong and build mounds of muscle mass?" I replied that I wanted it more than anything and I'll do anything you say. That simple conversation changed my entire life .
He changed my entire weight training and diet schedule. Here's how I stopped being a skinny guy and I went on to be one of the strongest and well-built dudes in the area.
• I started doing full body workouts twice a week. I only went to the gym twice a week, Mondays and Thursdays.
• I started to incorporate progressive style training in which I would use 3 "warm up" sets working up to my main work set.
• I never used 70% of my maximum weight leading up to my last work set. In other words, I saved all my energy for the last set of my compound exercise. It was this set that I used all-out effort and intensity.
• Squats became my life and the one exercise that I concentrated on.
• My repetition scheme changed drastically. I actually did a reverse type progression in which I started off with a set of 15 to warm up followed by two or three sets of 6 to 8 repetitions. I used progressive weight with each set but never any more than 70% of my one repetition max. For my last set, I aimed for an all-out set of 12 repetitions.
• I made it my life's mission to improve from workout to workout on the last set of my compound movements. I did this by trying to do an extra "unassisted" repetition or two on my last work set using the same weight as I did in the previous workout for that same exercise. Instead of needlessly spending my intensity capital on useless sets, I saved it for when it would produce the best results, on the last set of my compound movement.
• My workouts lasted exactly one hour. I stopped living in the gym and spent about two hours per week there.
• I stopped doing cardio sprints after school and cut my cardio in half.
• I doubled my calorie intake. This one move had an immediate effect on my appearance. I went from taking in about 1500 calories per day to about 3,300 calories per day. This immediately put my body in a state of growth and after two weeks, I started to gain weight. I got stronger and my body started to fill out. Read more here.
• I spaced my meals two hours apart. I stuffed my nap sack full of healthy snacks, sandwiches, and milk. I ate every two hours no matter what. My favourite snack was to eat a banana and litre of milk between meals and classes. This schedule ensured my body was getting a constant flow of nutrients – Remember, positive nitrogen balance.
• I paid extra attention to two areas of my day in which my body was super responsive to nutrient uptake. First thing in the morning and immediately after my workout. In essence, I stuff as much quick acting carbohydrates and protein as I could into my body at these times. This allowed me to greatly speed up the recovery process and get my body back to a state of growth.
• I started using 12 week training cycles with each cycle improving from the last. This allowed me to build on a stronger foundation and on a consistent basis. This is what propelled my body to big time growth. I rested about two to three weeks after each 12 week training cycle.
• I stopped doing one repetition maximums. There is no need for one repetition maximum repetitions unless you want to get injured.
• I stopped using programs and systems meant for other body types.
• I made sure I was getting at least 8 to 9 hours of sleep every night.
• I started using special "get big" days in which I gorged myself with healthy nutritious meals.
Once I started using the above noted methods I started noticing major improvements after one month. The major growth contributor was my eating habits. Once I started consuming enough calories to allow my body to grow, I noticed an immediate improvement. My workouts became more energized, and my body seemed to be in a constant "pump" state. This is probably due to the fact that my muscle cells were crammed full of water and nutrients. After two months, my muscles were noticeably fuller and bigger. After four months, I started to look like somebody who was into big time weight training. After a year I started looking like a body builder and somebody you didn't want to mess with.
Who knows what would have happened if I didn't listen to the gym owner on that faithful day. I probably would have fizzled out and became another failure statistic. Today, I'm 46 years of age and I'm still in shape. Those lessons that I've learned from my coach and mentor still stick with me today. I still cycle my training and nutrition and I can still get in top shape anytime that I choose. Although I'm not as big or thick as my younger self (I don't train heavy anymore) I can still hold my own with the younger and stronger dudes in the gym!
We aren't all so lucky to have a personal trainer. I've made this website so all can enjoy and become more physically fit using weight training. However, there is only so much that I can state using this website. I've built up a world of knowledge in this area and have trained (and learned from) with seasoned power lifters, body builders, nutritionists and all round gym rats from across Canada in the 28 years I've been training. There is only one other way to truly provide you with the information and program you need to truly suceed and that is by creating a complete custom program and coaching solution.
Let me be your coach! Let me design you and entire system that includes custom weight training plans, nutrition plans and coaching solution. I'll design you a truly custom program that fits with your daily schedule (including work and family life) and will get you the results you need. No more guessing and no more downloading program after program from the internet hoping for that one "free" solution that never seems to deliver. Believe me, this will be the absolute last program you will ever need! Why use hopeless programs that never seem to work and look exactly the same a year from now?
To find out more about this new and exciting service from yours truly, click here.
I hope this article has helped you to avoid the mistakes I've made in the past and get you one the road to major muscle growth and to stop being a skinny dude.
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Help! I'm A Skinny Kid And Need To Gain Weight!


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Dengue is a major mosquito-borne disease currently with no effective antiviral or vaccine available. Effort to find antivirals for it has focused on bioflavonoids, a plant-derived polyphenolic compounds with many potential health benefits. In the present study, antiviral activity of four types of bioflavonoid against dengue virus type -2 (DENV-2) in Vero cell was evaluated. Anti-dengue activity of these compounds was determined at different stages of DENV-2 infection and replication cycle. DENV replication was measured by Foci Forming Unit Reduction Assay (FFURA) and quantitative RT-PCR. Selectivity Index value (SI) was determined as the ratio of cytotoxic concentration 50 (CC50) to inhibitory concentration 50 (IC50) for each compound.
The half maximal inhibitory concentration (IC50) of quercetin against dengue virus was 35.7 μg mL-1 when it was used after virus adsorption to the cells. The IC50 decreased to 28.9 μg mL-1 when the cells were treated continuously for 5 h before virus infection and up to 4 days post-infection. The SI values for quercetin were 7.07 and 8.74 μg mL-1, respectively, the highest compared to all bioflavonoids studied. Naringin only exhibited anti-adsorption effects against DENV-2 with IC50 = 168.2 μg mL-1 and its related SI was 1.3. Daidzein showed a weak anti-dengue activity with IC50 = 142.6 μg mL-1 when the DENV-2 infected cells were treated after virus adsorption. The SI value for this compound was 1.03. Hesperetin did not exhibit any antiviral activity against DENV-2. The findings obtained from Foci Forming Unit Reduction Assay (FFURA) were corroborated by findings of the qRT-PCR assays. Quercetin and daidzein (50 μg mL-1) reduced DENV-2 RNA levels by 67% and 25%, respectively. There was no significant inhibition of DENV-2 RNA levels with naringin and hesperetin.
Results from the study suggest that only quercetin demonstrated significant anti-DENV-2 inhibitory activities. Other bioflavonoids, including daidzein, naringin and hesperetin showed minimal to no significant inhibition of DENV-2 virus replication. These findings, together with those previously reported suggest that select group of bioflavonoids including quercetin and fisetin, exhibited significant inhibitory activities against dengue virus. This group of flavonoids, flavonol, could be investigated further to discover the common mechanisms of inhibition of dengue virus replication.
Dengue virus (DENV) is a member of the genus flavivirus of the Flaviviridae family. It is a significant human pathogen which causes a wide spectrum of clinical illnesses ranging from a silent or mild febrile infection, self-limited dengue fever (DF) to the severe dengue hemorrhagic fever (DHF) and dengue shock syndrome (DSS). There are four dengue virus genotypes, DENV-1, DENV-2, DENV-3 and DENV-4 which are transmitted to humans mainly by two species of mosquitoes, Aedes agypti and Aedes Albopictus. All four DENV can cause dengue. To date there are no effective vaccine or antiviral treatment for dengue. Dengue patients are usually supportively-treated until they recover without any specific treatment measures. Several studies have shown that the level of viremia correlates with the severity of disease with high viremia often seen in severe dengue. Hence, antivirals that can reduce the level of viremia or the viremic phase could possibly reduce the severity of dengue.
Plants and plant's derived compounds remain an important source for the discovery and the development of new antiviral drugs because of their expected low side effects and their high accessibility in the nature [2–4]. There have been numerous reports on the antiviral activity of various phytochemicals against dengue viruses and these include various flavonoids [5–8]. Flavonoids are basically low molecular weight phenolic compounds found widely in different kinds of plants. Different types of flavonoids can be found in fruits, roots, nuts, seeds, bark, steams and flowers of plants. These include quercetin which can be found in some foods and fruits such as green and black tea, apple, onion, citrus, tomato and some other plants [9, 10]. Antiviral activities of various other flavonoids have also been reported against some viruses including human cytomegalovirus (HCMV), HSV-1, HSV-2 and some types of human adenoviruses [11–13].
In the present study, we are interested to examine the anti-dengue virus properties of quercetin, hesperetin, naringin and daidzein. Hesperetin is a flavonone and its glycoside form, hesperidin is water soluble and it could be found in various citrus fruits. After ingestion of hesperidin, its sugar moiety is released from the backbone of this compound and the aglycone form known as hesperetin can be released. In vitro antiviral activities of hesperetin have been reported against some RNA viruses [14–16]. Naringin on the other hand, is a flavonone glycoside found abundantly in grapefruit juice. Antiviral activity of naringin were reported against HSV-1 and HSV-2 but this finding remains controversial [12, 17]. Daidzein is an isoflavone found in soybeans and its antiviral activity against influenza viruses has been reported . Currently, there is no published data on the possible anti-dengue virus activities of quercetin, hesperetin, naringin and daidzein. Therefore, in this study we evaluated these compounds activities on DENV-2 (NGC strain) replication in cell culture system. The effects of each compound were evaluated against different stages of dengue virus replication including virus adsorption, intracellular replication and direct virucidal activities.
Four different types of bioflavonoid, quercetin, naringin, hesperetin (Sigma-Aldrich, St. Louis, MO, USA) and daidzein (Indofine Chemical Co. Inc., Hillsborough, NJ, USA) were evaluated for their potential activities against dengue virus replication. Dimethyl sulfoxide (DMSO) (Sigma-Aldrich, St. Louis, MO, USA) was used to dissolve the lyophilized form of compounds and prepared stock solutions (20 mg mL-1) were stored at -20 C. Stock solution was diluted using cell culture medium and sterilized by a syringe filter with 0.2 μm pore size (Millipore, MA, USA) right before each experiment.
C6/36 mosquito cell line derived from Aedes albopictus and Vero (African green monkey kidney) cell line were used in this study. Both cell lines were maintained and propagated in Eagle's Minimum Essential Medium (EMEM) (Gibco, NY, USA) containing 10% fetal bovine serum (Gibco, NY, USA). Cultured C6/36 and Vero cells were incubated at 28 C and 37 C, respectively in 5% CO2 humidified chamber. At the time of virus propagation, serum concentration was reduced to 2%. Dengue virus type-2 (DENV-2) New Guinea C strain (NGC) was propagated using C6/36 cell line and harvested after CPE presentation on day seven post-infection. After titration, viral stock was stored at -70 C. Cell lines and virus were provided by Virology laboratory of the Tropical Infectious Disease Research and Education Center, Faculty of Medicine, University of Malaya (Kuala Lumpur, Malaysia).
MTT assay was performed following the manufacturer's instructions (Promega, WI, USA). Briefly, confluent Vero cells in 96-well cell culture microplates were treated with different concentrations of each compound in triplicate. The treated cells were incubated for four days at 37 C followed by the addition of 15 μl of MTT solution to each well. The microplate was incubated at 37 C for 4 h. Then, 100 μl of the solubilisation/stopping solution was added to each well. The optical density (OD) of wells was measured at 570 using 96-well plate reader (TECAN, Mannendorf, Switzerland). Dose-response curves were plotted using Graph Pad Prism 5 (Graph Pad Software Inc., San Diego, CA).
In order to determine the prophylactic anti-dengue activity of compounds, different concentrations of compounds were added to the Vero monolayer cells in triplicate at different times, 5 h before virus infection. After 5 h of pre-infection treatment, the cells were washed twice with sterile PBS and then 200 FFU of DENV-2 was inoculated to the cells and incubated at 37 C for 1 h. To determine the effects of continuous treatment, different concentrations of each compound were added to the Vero cells, 5 h pre-infection and continuously for 4 days post-infection.
In a separate experiment, antiviral activity of compounds against intracellular replication of DENV-2 was performed by inoculation of 200 FFU of virus to each well in triplicate. After adsorption of virus to the cells for 1 h at 37 C, the cells were washed with PBS to eliminate the unabsorbed viruses. Then, different concentrations of each compound were added to the cells, followed by 4 days of incubation at 37 C. DENV RNA was then quantified using quantitative RT-PCR. In another experiment, Vero cells at 80% confluency were infected with 200 FFU of DENV-2 in the presence or absence of different concentrations of each compound. The microplate was kept at 37 C for 1 h for virus adsorption. Then the cells were washed two times by sterile PBS and incubated at 37 C for four days.
Direct virucidal effects of the bioflavonoids were investigated by incubating DENV-2 suspension containing 200 FFU with an equal volume of the different concentrations of each compound for 2 h at 37 C. Then, Vero cells were infected with the treated viral suspension in triplicate. After 1 h adsorption at 37 C, cells were washed twice with PBS in order to remove unabsorbed viruses. Then the microplate was incubated at 37 C for 4 days.
Antiviral activities of the tested compounds were evaluated by measuring the reduction in number of viral foci. Briefly, confluent monolayers of Vero cells were prepared in 24 wells cell culture microplate. Then the infected cells treated using different procedures described above were overlaid with 1.5% of Carboxy Methyl Cellulose (CMC) (Sigma-Aldrich, St. Louis, MO, USA) containing EMEM. Viral foci were visualized using peroxidase-based foci staining assay four days post infection . The numbers of DENV-2 foci were counted using a stereomicroscope and the titer of virus was expressed as Foci-Forming-Unit (FFU). The percentage of viral foci reduction (RF %) compared with controls was calculated as follows: RF (%) = (C-T) × 100/C. Where, C is the mean of the number of foci for negative control well (without compound) and T is the mean of the number of foci in treated wells. Reduction in the number of viral foci was further verified using quantitative RT-PCR (qRT-PCR).
Quantitative RT-PCR was performed to determine the effects of bioflavonoids on DENV replication by quantifying DENV-2 genomic RNA copies based on a method described previously with some modifications . Briefly, intracellular and extracellular DENV-2 RNAs were harvested from the DENV-infected Vero cells. Viral RNA was extracted using two types of RNA extraction kits (QIAamp Viral RNA mini kit and RNeasy mini kit) (Qiagen, Hilden, Germany). Quantitative RT-PCR assay was performed by adding 1 μl of extracted DENV RNA to the SensiMix SYBR green reagent (Quantace, Watford, United Kingdom) which contained 7.4 μl ddH2O, 10 μl 2X SensiMix One-Step, 0.4 μl 50X SYBR Green solution, 10 units of RNAse Inhibitor, 50 pmol of forward (DNF) and also reverse (D2R) primers . All samples were assayed in triplicate. The amplifications were performed using the DNA Engine Opticon system (MJ Research/Bio-Rad, Hercules, CA) with the following thermal conditions: reverse transcription at 50°C for 30 min, initial denaturation at 95°C for 10 min, followed by 45 cycles of 95°C for 15 sec, 59°C for 30 sec and 72°C for 30 sec. Melting curve analysis was subsequently performed at temperature from 60°C to 98°C to verify the assay specificity. For absolute quantitation of the viral RNA, a standard curve was established with a serially diluted RNA extracted from DENV-2 stock with known titer.
Graph Pad Prism for Windows, version 5 (Graph Pad Software Inc., San Diego, CA, 2005) was used to determine the cytotoxic concentration 50 (CC50) and inhibitory concentration 50 (IC50) values of bioflavonoids. Selectivity Index value (SI) was determined as the ratio of CC50 to IC50 for each compound.
MTT assay was used to determine cytotoxicity of each bioflavonoid on Vero cells and the CC50 value of each compound was calculated (Table 1 and Figure 1). Vero cells were treated by bioflavonoids for 4 days which was the same duration used for antiviral activity assay. Results showed that hesperetin with CC50 = 110.3 ± 0.32 μg mL-1 is the most cytotoxic compound for Vero cells compared to the other tested compounds. Quercetin and daidzein showed lower toxicity against Vero cells at CC50 252.6 ± 0.17 and 147.8 ± 0.31 μg mL-1, respectively. Meanwhile, naringin with CC50 = 230.3 ± 0.19 μg mL-1 showed the least cytotoxic effects against Vero cells. Cells treated with vehicle control, 1% DMSO did not show any cytotoxicity against Vero cells.
The CC50 of bioflavonoids were calculated using Graph Pad Prism Version 5 (Graph Pad Software Inc., San Diego, CA.). Results are presented as mean ± SD of triplicate experiment.
Cytotoxicity of flavonoids against Vero cells. MTT assay was performed on Vero cells after 96 h treatment with increasing concentrations of the flavonoids. Results are presented as percentage of cell viability from triplicate assays.
Results of Vero cells pre-treatment with the compounds showed that 50 μg mL-1 of quercetin could decrease the number of DENV-2 foci by 14% ± 1.5 when compared to the non-treated cells. However, there was no prophylactic activity against DENV-2 from other compounds (data not shown). In post-adsorption assay, quercetin exhibited the most significant antiviral activity against DENV-2 amongst the bioflavonoids tested with IC50 = 35.7 μg mL-1 (Figure 2a). The SI value for quercetin in post-adsorption assay was relatively high at 7.07. It was also demonstrated that the level of DENV-2 specific RNA production in the presence of 50 μg mL-1 of quercetin decreased by more than 67% ± 1 when compared to the non-treated infected cells (Figure 2b). Daidzein showed very weak anti-dengue activity with IC50 = 142.6 μg mL-1 when the infected cells were treated after DENV-2 adsorption (Figure 2a). Its related SI value was 1.03. The levels of DENV-2 RNA production in the presence of 50 μg mL-1 of daidzein decreased by only 25.3% ± 0.7 when compared to the non-treated infected cells (Figure 2b). Naringin and hesperetin did not exhibit any anti-dengue activity when they were used after adsorption of DENV-2 to the Vero cells (Figure 2).
Anti-viral assay of flavonoids against DENV-2 intracellular replication. Foci forming unit reduction assay (FFURA) was used to evaluate the in vitro anti-dengue virus activities of flavonoids after viral adsorption (a) and the respective DENV-2 RNA copies were quantified using qRT-PCR (b). The percentages of foci reduction (% RF) were calculated relative to the untreated controls maintained in parallel. Data from triplicate assays were plotted using Graph Pad Prism Version 5 (Graph Pad Software Inc., San Diego, CA. USA).
Although there was no significant direct virucidal activity against DENV-2 by quercetin, continuous treatment of cells from 5 h before virus infection up to 4 days post-infection exhibited anti-dengue activity with IC50 = 28.9 μg mL-1 (Figure 3a). The SI value for continuous treatment with quercetin was 8.74 and higher than the SI value (7.07) for post-adsorption assay. In addition, the level DENV-2 RNA production decreased by more than 75.7% ± 1.57 when Vero cells were treated with 50 μg mL-1 of quercetin, 5 h before virus infection and up to 4 days post infection (Figure 3b). There was no significant change in the antiviral activity of daidzein when cells were treated continuously from 5 h before virus infection up to 4 days post infection comparing to its anti-dengue activity for post-adsorption treatment (Figure 1). No significant antiviral activity for naringin and hesperetin was observed for the continuous treatment against DENV-2 (Figure 2). However, naringin exhibited anti-adsorption activity when it was added to the cells at the same time of virus adsorption. The IC50 value for naringin was 168.2 μg mL-1 and its related SI was 1.3 (Figure 3a). There was a reduction of 25.8% ± 0.76 in DENV-2 RNA production in the presence of 50 μg mL-1 of naringin (Figure 4a).
Anti-viral effects of continuous treatment with flavonoids against DENV-2 replication. Foci forming unit reduction assay (FFURA) was used to evaluate the in vitro anti-dengue virus activities of the flavonoids. Cells were treated with the flavonoids at 5 h before infection and continuously treated with fresh flavonoids upto 4 days post infection (a). The respective DENV-2 RNA copy numbers were quantified using qRT-PCR (b). The percentages of foci reduction (% RF) were obtained by comparing against untreated controls maintained in parallel. Data from triplicate experiments were plotted using Graph Pad Prism Version 5 (Graph Pad Software Inc., San Diego, CA).
Anti-adsorption activity of flavonoids against DENV-2. Flavonoids were added directly to virus inocula for 2 h at 37 C. The inocula were used to infect Vero cell monolayers in 24 wells cell culture microplates. The reduction in foci forming unit was calculated relative to the controls maintained in parallel (a) and the respective DENV-2 RNA copy numbers were quantified using qRT-PCR (b). Data from triplicate experiments were plotted using Graph Pad Prism Version 5 (Graph Pad Software Inc., San Diego, CA).
The majority of the viral foci in cells treated with 50 μg/ml quercetin appeared smaller, less intensely stained and more diffused within the focus (Figure 5b), compared to the larger, well-defined and more intensely stained foci of the untreated cells (Figure 5a). This observation is consistent with the reduction of the percentage of foci and RNA copy number.
Foci size reduction in DENV-infected cell treated with quercetin. Foci forming unit reduction assay (FFURA) was used to evaluate the in vitro anti-dengue virus activity of quercetin after viral adsorption. Foci of the non-treated infected cells (a) compared with foci in cells treated with quercetin (50 μg/ml) postadsorption (b). Arrows indicate foci which are more diffused, less intensely stained and smaller than the foci in non-treated cells.
Results from the direct virucidal activity evaluation of each compound showed that there was no extracellular inhibitory activity against DENV-2 for all the tested compounds. Similarly, qRT-PCR analysis showed that there was no significant decrease in copy number of DENV-2 RNA following direct treatment of DENV-2 with the different concentrations of each compound (data not shown).
Recent studies have shown that flavonoids such as glabranine and 7-O-Methyle glabranine exhibited significant antiviral activities against dengue virus. In vitro treatment of infected cells with these flavonoids resulted in the reduction of intracellular replication of dengue virus by 76.9% and 75% following treatment with 25 μM of glabranine and 7-O-Methyle glabranine, respectively . Similarly, other synthetic flavonoid derivatives also showed antiviral activity in HepG2 cells . Whereas, pinostrobin was reported to inhibit DENV-2 NS2B/NS3 protease an enzyme important in dengue virus replication in an in vitro study . These suggest that flavonoids as a group could consist of select compounds that possesses inhibitory activities against DENV. To investigate which of the many flavonoids could affect DENV infection, in the present study, we examined the potential effects of quercetin, naringin, hesperetin and daidzein on dengue virus infection of Vero cells. Unlike the previous studies which evaluated antiviral activity of flavonoids only after adsorption of virus to the cells [22, 23], the present study evaluated antiviral activity by different treatment procedures tailored to determine prophylactic, post adsorption, continuous treatment and direct virucidal activities of quercetin, naringin, daidzein and hesperetin.
Our findings demonstrated that quercetin was the only compound among all tested flavonoids that consistently showed significant antiviral activity against DENV-2 in Vero cells. Selectivity indices for quercetin when the infected cells were treated or when uninfected cells were treated continuously 5 h before infection until 4 days post-infection were 7.07 and 8.74, respectively. The noted differences between SI values for quercetin could be due to the intracellular accumulation of quercetin during continuous treatment. A weak effect for prophylactic activity of quercetin however, was also observed. These findings suggest that the main anti-dengue activity of quercetin is likely due to its activity against the different stages of intracellular replication of DENV-2 instead of early stages of its replication cycle such as virus attachment or entry. Although, no direct virucidal activity or anti-attachment activity of quercetin was observed in the present study, antiviral activity of quercetin against human cytomegalovirus was reported with IC50 = 3.2 μM . Quercetin was also reported to be effective against herpes viruses where it is more specific against HSV-1 with SI = 22 compared to HSV-2 with SI = 5.7 .
The mechanisms of how quercetin exerts its antiviral effects are not known. However, the effects of other flavonoids against cellular RNA polymerases and formation of the complex with RNA have been reported suggesting that quercetin could also affect the similar replication enzymes [25, 26]. Sylimarin, a flavonoid found effective against hepatitis C virus (HCV), another member of flaviviridae family , inhibits virus replication by inhibiting the activity of viral RNA polymerase. In our study, results from the qRT-PCR supported the findings from the viral foci reduction assays that quercetin inhibits DENV-2 replication and the significant reduction in the DENV specific RNA suggests that quercetin may also target the virus replication machinery, namely by inhibiting the RNA polymerase.
Antiviral activity of naringin has been evaluated against few herpesviruses and rotavirus but their reported antiviral activities against HSV-1 and HSV-2 are inconclusive [12, 17]. In addition it was reported that naringin did not exhibit any antiviral activity against another RNA virus, sindbis virus . In the present study, the only anti-dengue activity of this flavonoid was demonstrated against adsorption and attachment of virus to the Vero cells and based on its antiviral activity (IC50 = 168.2 μg mL-1) and its related selectivity index (SI = 1.3), it may not be a good candidate for further development as anti-dengue drug. Similarly, daidzein activity against DENV-2 was not significant compared to quercetin (SI = 1.03). Continuous treatment of the infected Vero cells from 5 h before virus infection up to 4 days post infection did not improve its anti-dengue activity significantly. This compound therefore, could not be a suitable candidate for further development as anti-dengue drug. Hesperetin, the other flavonoid evaluated in our study, did not show no anti-dengue activity in any stages of virus infection and replication processes and this is despite the previously reported antiviral activity of hesperetin against sindbis virus . Therefore, hesperetin is also not recommended for further investigations for anti-dengue drug development. In all our experiments, we showed that 0.5% of DMSO, the highest concentration of solvent used in the bioflavonoid treatment did not exhibit any antiviral activity against DENV-2 and this eliminated any probable antiviral activity from DMSO.
Findings from our study, suggest that there are select flavonoids including quercetin and fisetin, which are both flavonol, that exhibited significant DENV replication inhibition properties . While the flavonoids in general share common basic molecular base structure, flavone (2-phenyl-1,4-benzopyrone), we showed here that the flavanone, hesperetin, and flavanone glycoside, naringin, showed no significant anti-DENV replication activities. In addition, we had earlier shown that naringenin , another flavanone metabolized from naringin and here, daidzein, an isoflavone also had no significant DENV replication inhibition properties. While quercetin was shown here to be effective in inhibiting DENV replication, its glycoside form, rutin (quercetin-3-O-rutinoside) showed no significant inhibition properties . These suggest that while flavonol could be the basic molecule that possesses anti DENV replication properties, specific structural properties of the different flavonol derivatives would have different effects on the efficacy of the compounds against dengue.
The demonstration in vitro that flavonols including quercetin and fisetin possess anti DENV replication properties does not necessarily translate into immediate use of these compounds as antivirals against DENV. Further studies will be needed to demonstrate the antiviral activities of these compounds against different genotypes of dengue virus and in appropriate animal model. There is also a need to address the issue of the low bioavailability of quercetin especially for therapeutic use [29–31]. Several strategies to increase the bioavailability of quercetin that include using lipids and emulsifiers, co-crystalization of quercetin or using ester-based precursors have been investigated [32–34]. The other topic of research would be combination drug study. At its current calculated IC50 values, the antiviral efficacy of quercetin can be further improved possibly by combining it with other potential anti-dengue compounds. This is exemplified in a study that reported the synergistic effect of α- glucoside in combination with a standard antiviral drug, ribavirin is effective against dengue infection .
In conclusion, the present study demonstrates that the bioflavonoid quercetin exhibited significant anti DENV replication properties. We further showed that quercetin affects intracellular DENV virus replication but not the DENV attachment and entry processes. These results together with the earlier findings reporting the anti DENV properties of fisetin, suggest that these flavonols could be further investigated for their specific uses as candidate anti-DENV therapeutics.
We thank the Ministry of Science, Technology, and Innovation of Malaysia for Malaysia Genome Institute initiative grant 07-05-MGI-GMB015, the Ministry of Higher Education for Long-Term Researcg Grant Scheme (LRGS), LRGS/TD/2011/UM/Penyakit-Berjangkit and University of Malaya Research University Grant.
KZ designed and carried out the antiviral and cytotoxicity studies and drafted the manuscript. BTT carried out the virus propagation and antiviral studies. SSS participated in the quantitative RT-PCR. WPF participated in the design of the study, performed statistical analyses and edited the manuscript. MRM participated in study design and provided all bioflavonoids. SAB conceived the whole study and edited the manuscript. All authors read and approved the final manuscript.


With over 20 years experience delivering Data & Analytics solutions Ludovic is a highly motivated Director capable of growing and managing teams and driving cutting edge initiatives for clients. He has a proven ability to open up important new markets, and as an effective leader with strong organisational, stakeholder and resource management skills, engages with confidence at both C suite and technical architectural level. His extensive experience covers the convergence of relational SQL technologies with Big Data Technologies, frequently operating within Agile environments and working alongside a diverse range of clients and sectors. As a natural communicator with deep technical expertise he is uniquely placed to convey the true value of Data and Analytics and the ways in which it can offer business a vital new competitive edge.


2020 Hyundai Veloster Specs, Rumors, and Release Date. The spy images lately presented us the images of the new 2020 Hyundai Veloster. In 2020, Veloster looks entirely re-made hence appearing in the industry as being the next kind of this business. This new design has to be predicted to make its preliminary overall look at the year's Frankfurt Automatic Show, which can provide an improved motor, more crucial shows, and sportier design.
the 2020 Hyundai Veloster will probably be looking to hide below its bonnet. Given that we indeed have described formerly that the new design relies on i30 design, we can easily think that this new Veloster will provide you with the 2.-liter several-cylinder turbocompresseur continual motor as the number of choices.
This kind of motor could provide near 240 horsepower. Of course the current Veloster contains 138 power as being a base distinction and 201 horsepower as Veloster Turbo. It will probably be associated with a six-pace manual transmitting, but this may not be recognized. It indeed has become designed the new Veloster will be able to success 60 mph in only 6 actual minutes.
The completely new 2020 Hyundai Veloster must come for an around three-entry way hatchback, mainly by the i30 design, as some would say. We definitely have described above we experienced the chance to put the disguised design only. Nevertheless, we currently eventually be in a place to discover some particular features and changes. The latest Veloster would certainly obtain sportier and grander design, especially in the top part.
It would get a new, sportier and aggressive grill by using a honeycomb kind. A re-made great fender could have a different splitter once the place environment ports are likely also even larger.
The spy images could possibly have developed merely the black external. As these vehicles are performance-driven, we will more than likely have the approximated protection and automobile car owner aid choices as effectively.
The 2020 Hyundai Veloster will really cost from $22,000 to $24,000 to the platform distinction, given that Hyundai contains a tendency so it will probably be more cost-effective in evaluation to competitors. It will almost certainly hit the display rooms from the silent of 2019 probably.


Using Microsoft Excel to create a fixed rate loan amortization schedule is a very common task: probably just about every skilled Excel user who has ever taken out a mortgage has either created such a schedule him/herself or downloaded one of the hundreds (thousands?) of such schedules available online.
either do not truly round results to appropriate currency intervals (such as nearest cent for the USA), typically relying on number formatting to fix the display at the desired level of precision without affecting the underlying values.
It allowed extra payments, but the extra amount was constant and applied to every scheduled payment.
It did not allow for a future value, or "balloon" amount, at the end.
It treated the return values as true floating-point values, and did not round the results as appropriate for financial transactions. For example, it would have returned a payment amount as $877.5715701, typically formatted to $877.57.
After reading mwvisa1's excellent article A Guide to the PMT, FV, IPMT and PPMT Functions, mwvisa1, brettdj, and I had a spirited discussion about how extra payments affect a loan amortization schedule and the components of each payment. As a result of that discussion, I started tinkering with my old approach to overcome its weaknesses.
For others who wish to know how that file came to be, and how to use it (and the VBA function that powers it), please read on.
PPMT calculates the principal portion of any given numbered payment for a fixed rate loan.
Each of those functions relies on one of the most common formulas in use in finance: the present value of a fixed annuity.
Finding the principal and interest amounts for any given payment within that stream is possible using a geometric progression, as described on Wikipedia. Modifying that approach to take account of a constant extra payment is possible for an advanced formula jockey.
However, modifying it to take account of potentially multiple streams of extra payments, which may begin and end at arbitrary points in the overall schedule is rather too much to ask, and so I pass that task off to Visual Basic for Applications (VBA) code. Doing this makes it much, much easier to accommodate a variety of extra-payment schemes within the amortization schedule, and also allows for proper handling of rounding, which just is not possible with a purely mathematical approach.
To allow maximum flexibility for amortization schedules with additional payments made to principal — whether flat over the course of the loan, or periodic — I developed the AmortSchedTraditional function. AmortSchedTraditional returns a two-dimensional array with a detailed payment schedule.
The first dimension, "vertical", indexed by 1 to N, enumerates the actual number of payments made to retire the loan. Note that if extra payments are made, this number may be less than the initial loan term specified.
The second dimension, "horizontal", indexed 1 to 5, returns the balance before the payment is applied; the total payment made; the principal portion of the payment; the interest portion of the payment; and the new balance after applying the payment.
BeginPrincipal is the nominal loan amount.
PeriodRate is the interest rate applied per period. For example, if the annual interest rate is 6%, and the loan compounds monthly, then the PeriodRate is 0.5% or 0.005 (0.06 / 12).
Periods is the stated length of the loan assuming no extra payments. For example, for a thirty year loan using monthly payments, Periods equals 360.
Balloon specifies an optional amount of the original principal not repaid through the scheduled payments; in practice this amount may be paid out with the last payment as a lump sum "balloon" payment, or it may itself be refinanced.
ExtraPrin is an optional argument specifying one or more streams of extra payments to principal made over the course of the loan. The extra amount for any given stream is constant, but the user may specify whether the stream is applied to all scheduled payments or to a given range of scheduled payments. If the streams overlap, the amounts paid in any given period are added together.
An arbitrary number of values, separated by commas, as shown in Example 1 in the sample workbook. In this case, the function evaluates the values in groups of three, for which the first value is the extra payment amount, the second value is the start period for the extra payment stream, and the third value is end period. If the start period is omitted or zero, the function treats the start period as if it were the first period. If the end period is omitted or zero, the function treats the end period as if it were the last period.
A one-dimensional array of values. As above, the function takes these values in groups of three (extra amount, start period, end period), and allows start and/or end period to be omitted.
A two-dimensional array of values, as shown in Example 2 in the sample workbook. In this case, the function assumes that the first dimension enumerates the payment streams, and that the second dimension contains the extra amount, start period, and end period for each stream (also allowing start/end periods to be omitted).
Unlike with Excel's and VBA's PMT, IPMT, and PPMT functions, all arguments and all outputs for AmortSchedTraditional are either positive numbers or zero. Thus, negative amounts for the Balloon or ExtraPrin arguments are ignored.
The function considers only the cost of servicing the loan: i.e., the interest and principal payments. No provision is made for required "escrow" payments such as for taxes and insurance that the lender may require the borrower to pay periodically.
The function assumes that there is no penalty for early repayment of the loan.
If you specify extra payments, the function only processes these extra payments to the extent that they are needed to continue paying down the principal. For example, you may indicate an extra payment of $200 to be made on every scheduled payment, but if on the last payment some or all of that $200 is not needed to retire the loan, then it will not be paid.
' amortization schedule, and optional schedule of extra principal payments.
'    a) If an array is passed as the first item in ExtraPrin, then only that array gets used.
'    a constant, RoundInterval.  For the USA, use 0.01 for RoundInterval (rounding to the penny).
'    use 0.5.  To round to the nearest unit, use 1.  To round to the nearest 5 units, use 5, etc.
' to dynamically hide such results.
' This function will work in other VBA and VB projects.
' making tiny (i.e., between zero the rounding interval) extra payments throughout the schedule.
' other payments to make up the shortfall.
' If lower bound < upper bound, then an element for the start period must be there.
Example 1 specifies ExtraPrin using multiple values separated by commas.
Example 2 specifies ExtraPrin using a two-dimensional array (passed as a range).
In both worksheets, the cells requiring user input have a yellow background color.
Enter the beginning balance of the loan (1).
Enter the period rate (2). Be sure to convert any annual rates into the rate assessed per period!
Enter the number of periods (3), basically the number of years multiplied by the payments made per year.
Enter the balloon amount, if applicable (4).
Enter information for your extra payment streams, if applicable (5). The sample file allows for up to 6 different streams of extra payments, although AmortSchedTraditional can take an arbitrary number of them.
If you wish to retrieve the details for any given payment, enter the period number in (6).
Under the input area, the worksheet will display the full schedule of payments for the specified loan. The worksheets are capable of showing the full schedule for loans having up to 1,000 payments. To the right of the input area, the worksheets show the details for a user-selected single payment, as well as summary results for the schedule (net actual number of payments, and total nominal amounts paid out).
The possibilities for creating your own schedules are limited only by your imagination, but to help get you started I have defined four scenarios in the sample workbook. You can either use the Scenario Manager to view them, or you can simply enter the appropriate values into the Example 1 worksheet.
In this scenario, the loan amount is $100,000, the annual rate is 10% (and thus the period rate is 0.8333%), and the scheduled number of periods is 360 (that is, like most mortgages in the USA, it is a 30-year mortgage with monthly payments). The payment each month is $877.57, although the last payment will be $880.97, because the level monthly payment was rounded down. Since no extra payments are made, the loan is retired right on schedule at payment #360.
As seen in the screen shot above, the total interest paid over the course of the loan is approximately $216,000.
Note also that, since we want the $100 extra payment to apply to all payments made, I had to specify the payment amount, but I was able to omit the start period for the extra payments as well as the end period.
The base payment is still $877.57, and for the first year (payments #1-12) the actual amount paid reflects an extra $100, bringing the total payment to $977.57. However, starting with payment #13, the extra amount rises to $200 (total payment $1,077.57). At payment #25 (not shown here, but you can scroll down in the worksheet), the payment increases again to $1,177.57, and stays there for the duration of the schedule.
With this aggressive extra payment strategy, our home-buyers retire the loan after just 159 payments--fewer than half the originally scheduled 360 payments. Total interest paid also decreases to about $83,000--almost $133,000 (~62%) less than originally planned in Scenario 1. Again, of course, this ignores the time value of money, taxes, opportunity cost, etc.
Note that in this scenario, there are three distinct streams of extra payments. I assigned definite start and end periods for the first two streams, but then by omitting the end period for the third stream, I indicate that that stream is to continue for the rest of the loan.
Here we have six extra payments scheduled. Since the start and end period is the same for each stream, we can see that each is effectively a one-time payment. The loan is retired after 289 payments, rather than the scheduled 360. The payment each month is usually $877.57, but for the six indicated payments (#s 12, 24, 36, 48, 60, and 72), it jumps to $1,877.57. Total interest paid is about $159,000.
To provide a high degree of flexibility in using the attached workbook to make your own loan amortization schedules, I used a range 1,000 cells tall for my array formula, thus allowing you to display a schedule of up to 1,000 payments. Most loans do not involve so many payments, and in this case, any cells in that range that the AmortSchedTraditional function does not "need" because the loan is already repaid will show a #N/A error, because the range has exceeded the number of elements in the returned array.
In the example below, the loan is paid off, on schedule, after the 360th payment. Of course, this means that in the rows allocated for the unused payments 361 - 1000, Excel will show the #N/A error.
For example, in an Access database being used to store payment schedules for installment loans, one could use AmortSchedTraditional to create an amortization schedule in code, and then add the elements of the returned array to a table holding the details of the repayment schedule.


HOW TO FIX 2006 DODGE RAM 3500 TRUCK : MY AC/HEAT ONLY BLOWS OUT THE DEFROST VENTS. WHEN I PUT ON NORMAL VENTS IT SOUND LIKE ITS BLOWING BUT LITTLE COMES OUT.
Having problems with your 2006 Dodge Ram 3500 Truck ?
My ac/heat only blows out the defrost vents. when i put on normal vents it sound like its blowing but little comes out. aslo, blower only works on high... any suggestions?


The "Late Show with Stephen Colbert" imagined just how White House press briefings could soon be conducted on Tuesday.
With the White House blocking cameras and audio recordings from recent media briefings, the late night show aired a sketch in which President Donald Trump's administration introduces a set of new ground rules for reporters.
Just remember to grab that conch if you want to ask a question.
Find out the other "rules" in the full segment above.


The Top Oak Pub & Restaurant Essex is the perfect environment to enjoy a fantastic meal. Our stunning 60 seat restaurant is extensively refurbished throughout, serving an À la Carte menu and our hearty, traditional Sunday lunch menu. Not forgetting an assortment of regularly changing Top Oak Restaurant Essex Specials.
To deliver the highest quality dishes we only use fresh ingredients sourced from local farms and suppliers – or via our eastern coastal waters – that are fully traceable and have been reared or grown sustainably. As a reputable Restaurant Essex we pride ourselves on making almost everything in-house, including our delicious soups, freshly baked breads and even our own condiments!
Reservations being taken now! Book early to avoid disappointment.
Connect with The Top Oak Essex to keep up with our menu changes and find out about upcoming events.
You will find us on Instagram and Twitter.


text:
Solar Spotlight: M Bar C on construction evolution over 45 years in business
By Kelsey Misbrener | June 21, 2021
In this special edition of Contractor's Corner, solar structure manufacturer and installer M Bar C talks about how the company has adapted to new construction markets and solar technologies over the years. Below is a portion of the company's Solar Spotlight podcast with Solar Power World, but be sure to listen to the full episode here or on your favorite podcast app to learn more about M Bar C's journey to solar.
SPW: How has construction changed in M Bar C's 45 years in business?
Erik Krivokopich, VP, business development: We've been in construction since 1975, and a lot of the ways we've done construction have been altered. We've had to be able to pivot in order to continue to deliver, specifically with the solar industry. Obviously, it's changing. Every single year, panels are getting bigger, construction methods are different, the expectations are different. In order to keep up with that, we've had to be adaptable.
Solar's been here for a long time and it's going to be around a lot longer. We've had to keep practicing and making things right. Our clients continue to change — what used to be a niche market has now become an actual trade where the specifications are created. There's now clear expectations that are set for the construction industry, specifically with our trade, that make us better, and we were part of writing those expectations.
Tell me more about the pivoting you had to do, and when did you decide to get into solar?
I think it was 1998 or 1999, I guess solar carports were just starting in Europe. A gentlemen came to us and said, 'Have you ever thought about putting a solar panel in a carport?' We're like, 'No, what the heck, let's give it a shot and see what happens.' We had been doing regular apartment complex carports for 20 or 30 years and we were like, 'All we're doing is adding glass to the top of a carport anyway, let's try it.' So we did, and the rest is history.
We've become a lot more efficient over time, higher quality. When you're putting glass over people's heads, it's a big deal. We've had to customize pretty much every single job and it's made us stay on our toes. When I started, I think we were doing 180-W panels. Now panels are 500 W. In order to do that same revenue, we've had to do three-times as much work. We've had to be efficient and grow with the industry.
How do you see M Bar C construction continuing to adapt and develop in the future?
The good part about what we do is solar is not going anywhere. Funding and incentives are still strong and I don't expect them to go anywhere in my lifetime. We're going to be around a long time. We've adapted so far and we've come out really strong. We're continuing to expand into the East Coast and we're supplying people with solutions they've never seen before. The demand is always going to be there, and we're always thinking outside the box of different products and services we can offer. A lot of times, folks are looking for a solution that may not exist, but we've made a lot of solutions exist that didn't before. That's what keeps us strong.
This podcast is sponsored by M Bar C
Kelsey Misbrener
Kelsey is managing editor of Solar Power World and host of the Contractor's Corner podcast.
Zach Ward says
Great interview!!! As a carport installer, I have a lot of respect for those guys at M bar C
Generac battery customers can participate in Southern California Edison VPP
7 California CCAs sign on for nearly 70-MW long-duration energy storage project
GlidePath, Terrasun partner on 50-MW storage project in Houston area

redpajama_set_name: RedPajamaCommonCrawl


DroneShield Ltd and Intelligent Security Integration Aust. Pty Ltd are pleased to release the following joint statement.
DroneShield is a public Australian company whose products provide protection from intrusions by commerccommercial/consumerdrones to people and critical infrastructure. DroneShield's products include DroneSentinel™ (a sensor fusion, multi-method drone detection system), DroneSentry™ (a combined detection and interdiction system), DroneGun™ (a handheld rifle-shaped drone-mitigation device), RadarZeroTM (a portable drone detection radar) and DroneCannonTM (a counterdrone jammer).
ISI is a Melbourne based Australian private company specialising in security and surveillance equipment. Its flagship product, Rapid Scout® HQ and its associated Rapid Scout® surveillance sensors, are perfect for use anywhere traditional CCTV has limited or no coverage. Its unique design features and ISI's ability to customise the vehicle for use in any situation, have led to demand from defence and government agencies, emergency service providers, and law enforcement and private security organisations around the Asia Pacific region.
DroneShield and ISI have partnered on creating the next version of Rapid Scout® HQ, a vehicle with an intergrated counterdrone detect and defeat solution. The prior version of Rapid Scout® HQ incorporated a vehicle with an advanced surveillance capability, through a combination of a sophisticated mast-mounted CCTV platform on a vehicle. Going forward, Rapid Scout® will incorporate a counterdrone module containing DroneShield's RadarZeroTM (portable drone detection radar), RfOneTM (drone detection via an RF direction finder) and/or DroneCannonTM (counterdrone jammer) modules into the Rapid Scout® platform. The resulting product is believed to be a first of its kind, a non-military vehicle with a suite of counterdrone multi-sensor detect and defeat solutions.
DroneShield and ISI will continue marketing their existing respective product suites, which remain unaffected by this partnership. The companies will co-operate on their marketing of the integrated on-vehicle solution.
The product will be unveiled at Land Forces 2018 in Adelaide, a major Australian-based international defence exhibition.
No Replies to "DroneShield and Intelligent Security Integration To exhibit Rapid Scout HQ at Land Forces 2018"


The city of St Louis is one of the "Top 17 Single Family Rental Millennial Meccas", according to a report just released by Attom Data Solutions. As the interactive info graphic below shows, St Louis joins the likes of Baltimore Maryland, Milwaukee Wisconsin and El Paso Texas, along with others, as a place that is ripe for investors to rent homes to millennials. For the report, millennial were defined as people born between 1979 and 1993. According to the report, investors that purchased rental homes in the city of St Louis during the first half of 2016 saw a gross rental yield of 12%, nearly 50% higher than the national average of 8.7%. In addition, millennials make up nearly a third of the population of the city of St Louis (29.3%) and 29.8% of the city is rental property, making for a solid rental market. On the downside, the average wages in the city of St Louis is down 2% from last year.


Sophisticated computer systems on a 10,000-pound unmanned drone were no match for its pilot's failure to follow a checklist when confronted with a computer glitch.
The mistake set off a chain of events that led the $6.5 million Predator-B to smash into the Arizona desert near Nogales, Ariz., the National Transportation Safety Board concluded yesterday. The NTSB also cited poor oversight by Customs and Border Protection officials as a factor in the April 2006 crash.
. . . Steven R. Chealander, a board member and former Air Force pilot, said that regulators and operators need to ensure that proper procedures are followed in drone operations because pilots may not realize the consequences of their actions if they are not in a cockpit. "You have to change the mind-set from someone operating a computer Game Boy to being the pilot of an aircraft," Chealander said.
55 of these drones are currently authorized by the FAA and it will be interesting to see how life changes as that number moves to 55,000 and then inevitably 550,000.
They are too useful to remain limited for long.
But man, that airspace up there is certainly getting crowded.


172.Urbandecaycosmetics lip pencil gash and lipsticks in black mail and shame.
WOW! This is amazing. You inspire me every single time you post a makeup look. It makes me want to express myself better and I have actually written a lot and expressed myself a lot, though not publicly (introvert alert).
WOW! Your dedication towards your work is mind blowing! Can't wait to see the makeup looks for 2018! Keep rocking 🙂 Do more of the 6 looks in a day..they are fun!
It was a real thrill and feast to view 183 makeup looks in one post. Thirteen more would have made it a double century. Each look is so unique in its own way and some of these are my most favourite looks. Hats off to you Rati Mam! Thanks for inspiring me, wearing makeup was like only on special occasions like wedding and receptions. After following IMBB and being inspired by everyones reviews and especially your makeup looks. I love wearing makeup as often as possible! Thanks to YOU & all at IMBB!!
I meant seventeen more post not thirteen, auto correct is irritating!!
Wow Rati that is some creative awesomeness!! Each one of it is beautifully done and shows how much you must have enjoyed creating it. Nothing beats the happiness that comes from creating something…something new and beautiful. Kudos!!


Win 7 64b HomeSeer registry entrys ???
Box does not accept 11, 22, 33 etc.
USB UIRT wake up function in Windows 7?
USB-UIRT red light flashing "alone"
How to test UIRT in windows?
Unable to connect to USB-UIRT device!
Steps to wake Windows 7 PC?


EOTech's Binocular Night Vision Device (BNVD) AN/PVS-31 is a compact, lightweight, Gen III dual tube goggle.
It has an ergonomic low-profile design and offers superior situational awareness compared to a single tube goggle.
Working directly with input from SOF Operators, the BNVD was designed to increase system resolution, significantly reduce head borne weight, improve system center of gravity, provide additional operational utility, and improve overall situational awareness as compared to currently fielded dual tube goggles.
The BNVD is a follow-on to the legacy, battle proven AN/PVS-15.


text:
Марія Крістіна Австрійська (22 листопада 1763, Шенбрунн, Відень — 22 листопада 1763, Шенбрунн, Відень) — австрійська ерцгерцогиня та угорсько-чеська принцеса. Дочка Йосифа II — імператора Священної Римської імперії. Померла незадовго після народження.

Народження та смерть
Ерцгерцогиня Марія Крістіна народилася 22 листопада 1763 року у Відні. Її батьки — ерцгерцог Йосиф та принцеса Ізабелла Пармська. Новонароджена ерцгерцогиня померла через дві години після пологів. Її мати померла через п'ять днів від віспи.

Була похована в Імператорському склепі у церкві капуцинів у Відні.

Примітки

Посилання
  Geni
  Geneanet
  Kurzgefaßte Lebens- und Regierungsgeschichte der verstorbenen Kaiserin Marie

Померли 22 листопада
Померли у Відні
Померли 1763
Уродженці Відня
Народились 22 листопада
Народились 1763
Ерцгерцогині Австрійські
Габсбурги-Лотаринзькі

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We know that it's not always easy coping with the idea that you might be gradually balding. Great hairstyles for men with receding hairlines are hard to find, and even more so ones that are also suitable for your personality.
However, we hand-picked a batch of some of the best hairstyles for this, whether you want to accept and embrace your receding hairline or cover it up, all of them below.
Sting proves that a receding hairline should never stop you from making a confident appearance anywhere you may go. The award-winning musician comfortably sports a short and spiky hairstyle that complements his features.
Jason Statham is yet another man that we frequently look up to for his attitude. In addition, his style is flawless, and he rocks a buzz cut like no other. You can clearly observe that a super short haircut like this will cover up your receding hairline well and can accentuate your features.
If you have a widow's peak and you're not afraid to showcase your rebellious personality, this haircut is undoubtedly for you. Although it helps if the rest of your hair is long and thick, you can pull it off with just about any hair after it has grown a few inches. Bet you didn't even notice the receding hairline from the first go.
Some of the best hairstyles for men with receding hairlines that want to hide this fact work by drawing attention to other areas of the head and face. To put it more clearly, focus on an eye-catching haircut that won't allow people to notice the hairline, a taper fade haircut, for example.
One of the best ways to balance out a receding hairline is with an edgy undercut. Although it may not be suitable for all men, anyone with an outgoing personality can easily make the two work flawlessly, especially with longer hair on top.
Considering that black men have a trickier natural hair texture than Caucasians, they often opt for keeping their hair very short if they have a receding hairline. All in all, it's easier to maintain and it's one of the most flattering choices.
Take a trip back in time with a dapper pompadour haircut. This is a timeless choice among hairstyles for men with receding hairlines, as it adds a dash of class that can have a huge impact on your appearance. Make an unforgettable impression!
Just like the pompadour, the quiff is a classy hairstyle that guys with receding hairlines will have no problem wearing. Even though it looks remarkable on any hair texture, you get the best results if you have naturally straight hair. The beard also adds an extra something to the overall great look.
If you are a military man or had one in the family, you will already know all about the regulation cut. For those who don't, the regulation cut is the most popular military haircut that involves keeping the hair a bit longer. It's an excellent choice for a man with a receding hairline.
Masking a receding hairline is often easier than you might think. In some cases, it's as easy as growing your hair a bit longer and combing it to the front for some bangs. Although it may not solve the problem entirely, it will help cover up any undesired features in that area. Ewan McGregor looks so cool with it.
If you want to add irresistible allure to your hairstyle, seek no further. Not only is this one of the most flattering hairstyles for men with receding hairlines and medium-length hair, but it's an extremely classy choice for anyone with style.
In recent years, the top knot has taken the men's hairstyles scene by storm. It's a youthful choice that is also a very effective hairstyle. Like other examples on this list of hairstyle for men with receding hairlines, it brings attention to a different part of your hair.
Who says you have to go with the crowd when it comes to your hairstyle? If you have a bold personality, never hesitate to show it through your grooming choices. This long, edgy haircut is amazing for concentrating on your assets and forget all about the hairline.
Why not experiment with an artsy and stylish hairstyle to make the most of your features? Sporting shoulder-length hair is a terrific way of flaunting your tasteful side, just look at Jeff Bridges. Don't forget the layers to top off the look.
You can never go wrong with a hipster approach to get a smooth hairstyle. If you have curly hair, you can rely on this handsome style to get the visual impact you're looking for. Simple style your strands to the side in a casual fashion, and cover or even expose your hairline.
Generally speaking, dreadlocks are a cool hairstyle that you can also use to pay homage to your cultural background. As far as hairstyles for men with receding hairlines are concerned, it is a stylish way to bring out the best in your appearance.
With a sleek hairstyle like this, it will seem as if you freshly rake your hands through your hair at all times. Men with wavy hair should definitely keep this option in mind when thinking about changing their look.
While this particular hairstyle won't do an outstanding job of covering up your receding hairline, it's an exceptional way to stylishly embrace it. Any type of combed back or slicked back hairstyle will provide any man with a polished look.
Here is yet another spiky hairstyle that serves as a smart choice for a man with a receding hairline. It has a young and fresh aspect that will emphasize your strong points. Don't forget to use some hair product to obtain that wet look and be as cool as Josh Duhamel is in the picture above.
The comb over is the go-to hairstyle for any man with a strong sense of style. Whether or not you have a receding hairline, this specific style will most likely never go out of fashion anytime soon, for obvious reasons.
If you're not one to rock flashy hairstyles, you can always opt for the classic approach to your look. Even though you're going for a traditional hairstyle, this doesn't mean that you can't look dashing. For instance, this short haircut is ideal for any gentleman with a receding hairline.
Who better to look at for hair inspiration than one of the most endeared sportsmen worldwide? We all know that David Beckham has a receding hairline, but he intelligently works with it by sporting a short faux hawk, in this case.
Whether or not you're looking to change your look for the summer, this is a bright hairstyle that can keep you flawless all throughout the year. Get an undercut and, provided your hair is long enough, toss the top part carelessly to the side and mask that receding hairline.
A strategic way to mask a receding hairline is to go for a textured look. You can achieve this by getting a layered haircut that leans towards the front. Like with many other hairstyles for men with receding hairlines, an undercut can also add to the good-looking results.
Simultaneously add volume and shape to your appearance with a swept up hairstyle. Not only is this a technique to get a polished man look, but it's also an impressive way to cope with any kind of receding hairline.
A hard part can have a massive impact on any man's haircut, not just on hairstyles for men with receding hairlines. If you want an Ivy League kind of look for your hair, think about getting one of these preppy, clean-cut styles.
Why struggle with constantly covering up a receding hairline when you can eliminate it completely? There's no shame in sporting a bald style, especially if you have a generally sturdy build. You can play around with facial hair ideas for completing the look too.
To continue the idea that bangs can work wonders for receding hairlines, here is an attitude-filled hairstyle that proves our point. The long hair is sleekly styled frontwards, successfully shrouding the forehead. Moreover, the shaved sides make the hairstyle all the more appealing.
You can conquer baldness like a rock star with this kind of haircut. The undercut is an awesome statement, and the top part is cleverly styled to reduce the impact of the receding hairline. Keep the V-shaped styling in mind no matter what haircut you choose.
If you follow us often, you will notice that we always talk about the power of the line-up. It's a barbershop grooming technique that focuses on shaping one's hairline in a flattering manner. You can pair it with facial hair or deep waves, like in the example above.
No need to mask a receding hairline when you have imagination on your side. You can get extremely creative with your hairstyle and use your hairline to your advantage. This photo shows just one alternative for accepting your hairline and taking it to the next level.
Are you looking for a casual hairstyle that will still work in a professional setting? This is the medium-length haircut you've been dreaming of. It's incredibly adaptable, all while contouring your face in the best way.
Push your edginess to the limit by going with a mohawk. Even though not all men can have this kind of hairstyle due to school or work restrictions, it's an amazing hairstyle that is manly and sharp-looking at the same time.
Are you forever a 90s baby or carry this decade in your heart? You can let the world know about it through your hairstyle. Despite the fact that this shaggy layered haircut isn't currently among trending hairstyles, keep these words of wisdom in mind – fashion fades, style is eternal.
The faux hawk is the best alternative for men who aren't willing to shave their heads to get a mohawk. Additionally, it is one of the top hairstyles for men with receding hairlines that have naturally thick hair.
The flat top is a hairstyle staple for men in the African American community. It's a top hairstyle for accentuating afro-textured hair, especially if you're battling a receding hairline. Even though our example shows a rounded version of the flat top, you can opt for any approach and adapt it to your needs.
Some men try to wrap up receding hairlines to hide them while others do the exact opposite. However, there is also a third category – those who want to subtly cover their forehead. We recommend it entirely, with some extra help from well-trimmed layers that won't stand out as a cover-up strategy.
Everything about this look just expresses coolness. The receding hairline isn't even an issue anymore, thanks to the undercut and long fringe combo. Let's not even begin to talk about the thick and well-groomed beard.
Aside from the buzz cut, crew cuts are some of the most effective military hairstyles for men with receding hairstyles. Even if you're not in the military, you can adorn this low-maintenance haircut and reap all the benefits.
Want to get the refined look of a slicked-back hairstyle without terrorizing your hair with products? All you have to do is get this haircut and comb it back. Please note that straight and soft hair works best for this hairstyle.
These long and wavy side bangs prove that covering up your balding areas can be a breeze. Even though it's generally recommended for young adults, older men can wear this mid fade style just as well.
We're back to bangs for this example but with a choppier approach this time around. The base has a modern Caesar haircut feel to it, and it's spiced up with scattered highlights. The undercut fading is also extremely well-done.
If you rock a spectacular man bun, it won't even matter whether you're tackling a receding hairline or not. For the past few years, this has been a top-trending hairstyle for all men who prefer longer hairstyles.
Step up your style game with an awesome braided hairstyle. There are plenty of options you can explore, from shorter ones (like in this example) to long cornrows. Regardless of what braiding style you choose, make sure you get them done by a professional so that it will last.
Bruce Willis proves that you can successfully sport a bald head and a beardless face for a polished and clean shaven look. The only slight challenge you'll be facing from now on will be the frequent shaving, but it's a lot easier than the long-term maintenance that most other hairstyles come with.
Remember what we said about moving the attention from a flaw to a strong point? The same rule applies for this style that plays with its wavy, messy, shoulder-length hair that certainly steals the spotlight.
If you're into military styles but you find the crew cut too boring, you can consider getting a high and tight hairstyle. It's similar to the aforementioned haircut, but it stands out through the undercut that accompanies it.
Jude Law is a great source of inspiration for hairstyles for men with receding hairlines. Having sported his fair share of cuts, from crew cuts to curly and wild ones, we have to say that this is still one of favourites.
We firmly believe that age is just a number and that you can feel and look youthful at any stage of your life. So you shouldn't hesitate to freshen up your look with a tousled hairstyle even if your hairline is just barely receding.
Last but not least, we offer yet another simple yet brilliant approach to hiding your receding hairline. As you can see in the image above, a few layered strands are styled and brought to the front to cover up the key areas where balding has started to occur.
To put it all in a nutshell, these hairstyles for men with receding hairlines can ease your lifelong battle with progressive hair loss. We guarantee that any one of these choices will help boost your attitude regarding your appearance, no matter if you chose to cover or show your hairline.
Either way, rock your hairstyle with confidence!
Hi, Lucas! Thank you for pointing this out. This was not auto-generated yet it's several years old and it's in desperate need of an update. As you can see if you look at our homepage we've started significantly updating our articles – we'll add this one to the list!


This week, we'd like to feature some photos from the recent wedding of Whitney & Ron, who tied the knot on November 15th, 2014 at the beautiful Portofino on the River in Wyandotte, Michigan. You may have seen a few of these on our Facebook page!
We loved the juxtaposition of the cool Autumn air with the warm colors and the little decoration details. However, more than anything, we loved how in LOVE the bride and groom are! Their gorgeous photos showcase sincere bliss and we are so grateful to have been a part of their special day.


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How To Get A Job With A Record
How to Get a Job with a Criminal Record Practical
You can get a lot of different types of jobs with a felony conviction on your record. If there are any prohibitions, it would be contingent upon what the conviction was concerning.... A pre-employment background investigation is commonplace with even the smallest business. If you have a record of misdemeanor convictions, you must expect the records to be located by your prospective employer. Although a criminal record will limit your job opportunities, you can still get a job if
How to get a job with a criminal record « How Do I Get A
How to get a job with a criminal record. To be honest, finding a job with a criminal record is not an easy task. That doesn�t mean you should give up, or that it is impossible.... You can get a lot of different types of jobs with a felony conviction on your record. If there are any prohibitions, it would be contingent upon what the conviction was concerning.
How to Get a Job With a Criminal Record ezinearticles.com
If you're one of those unfortunate souls who has a criminal record, whether for minor misdemeanors or for more serious crimes such as felonies, obtaining a job after completing your sentence can be an extremely difficult process. how to play audio on google drive Job Description: Work to make sure artists and record labels are represented positively to the general public. Also arranges press kits, campaigns, and more. Also arranges press kits, campaigns, and more.
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Getting a Job when you have a criminal record is about more than just applying and hoping for the best. Read these tips, and learn how to get a job with a criminal record. If you've landed on this page, the likelihood is that you've repaid your debt to society; newly released from prison or
Canadians can apply for a Record Suspension after a waiting period of five years for a summary conviction and 10 years for an indictable conviction.
A pre-employment background investigation is commonplace with even the smallest business. If you have a record of misdemeanor convictions, you must expect the records to be located by your prospective employer. Although a criminal record will limit your job opportunities, you can still get a job if
Should You Declare A Criminal Record? If you have been sentenced for a crime then you will get a criminal record even if you were given an absolute discharge.
20/07/2018�� Getting a job with a DUI can seem challenging. Many companies do background checks, so you can't hide your DUI from a prospective employer. Being honest about the situation, showing what you learned, and focusing attention on your qualifications can help you overcome the DUI to land the job.
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Home page>PRESS RELEASE>Kenya Rugby Sevens legen...
Kenya Rugby Sevens legend achieves yet another Milestone
Africa Press Release
RUGBYAFRICASPORTKENYAKENYA
Rugby sevens legend Humphrey Kayange has achieved yet another milestone, becoming the first Kenyan to be inducted into the World Rugby Hall of Fame.
Kayange, enjoyed an illustrious 12-year career with the Kenya Sevens national team, Shujaa, captaining the side to the semi-final of the 2009 Rugby World Cup Sevens in Dubai.
He was also part of the side that repeated this feat at the 2013 tournament in Moscow as well as the history making team of 2016 that won the Singapore Sevens, Kenya's first ever World Sevens Series tournament title before taking part in that year's Olympic games in Rio de Janeiro, Brazil.
Currently the athlete's representative on the National Olympic Committee of Kenya, Kayange was part of the team put together by World Rugby to lobby for rugby seven's inclusion at the Olympics. He is also involved in philanthropic work under the Good Kenyan Foundation.
"I wish to extend a hearty congratulations message to Humphrey for his latest award. There couldn't be a more impactful player to receive this award and cements his place in the annals of rugby history as one of the greats of the game. Beyond his unparalleled success as a player, Humphrey has demonstrated great leadership capability by championing player welfare in his roles on the National Olympic Committee of Kenya and the International Olympic Committee. We are very proud of Humphrey's top class achievements which underpin the class of the rugby man. Well done Humphrey," said Kenya Rugby Union Chairman Oduor Gangla.
Distributed by APO Group on behalf of Kenya Rugby Union (KRU).
Rugby@apo-opa.com
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Photo: Ryan Hyde
How to piss off someone from East Anglia
Chris Barstow
Don't know where East Anglia is.
Despite a big directional hint in the name and having Anglo-Saxon origins dating back 1500 years ago, a large number of people still haven't a clue whereabouts in the UK the region is. Deceased Big Brother contestant and fragrance purveyor Jade Goody once famously announced that she thought 'East Angular' was 'abroad,' whilst others have guessed that it's half way between Middle Earth and Xanadu. For those who are not au fait with an Ordnance Survey, East Anglia can be located in the easternmost rump of Britain, and is made up of the counties of Norfolk and Suffolk along with large chunks of Cambridgeshire and Essex.
Try to imitate the Norfolk/Suffolk accents.
Many people in Norfolk and Suffolk have quirky accents with elongated r's and an unusual way of saying the days of the week (e.g. Tooz-dee rather than Tuesday). However, most people from outside the area are unable to mimic the accent successfully without making themselves sounds like bucktooth simpletons.
Equate farming with sexual deviance.
With its agricultural history, Norfolk has an unjustified reputation for being the incest and zoophilia capital of the England, conjuring up images of five-limbed kissing cousins shagging Fresians in the cornfields. Of course in reality, farmers are far too busy doing TV interviews complaining about the price that Tesco pays them for their milk or worrying about the pedestrianisation of Norwich to conduct any kind of deviant sexual intercourse.
Make Essex girls jokes.
How does an Essex girl like her eggs? Fertilised. What's the difference between an Essex girl and a shopping trolley? A shopping trolley has a mind of its own. Poor Essex girls have been the subject to countless jokes which portray them as vacuous and promiscuous bimbos with legs up to their ears and skirts to match. However, whilst Jodie Marsh and the stars of TOWIE are considered by many to live down to the reputation that the county has acquired, Essex has also produced Olympic champions Sally Gunnell and Laura Trott as well as best selling crime fiction author Ruth Rendell and uber-classy Oscar-winning Downton Abbey matriarch Dame Maggie Smith.
Slag off our Tractor Boys and Canaries.
With Ipswich Town and Norwich City having languished outside the Premier League this season with neither team having earned any major trophies for decades, East Anglian soccer teams have been the butt of many jokes around the country for their inability to produce liquid football. However, the region can be proud of producing arguably the world's best sportswoman in Bury St Edmunds-based Ironman triathlete Chrissie Wellington, who has coasted to victory in the gruelling Kona Ironman Triathlon on no less than four occasions in times that no other woman has ever approached and only a handful of men have beaten.
Diss our weird sounding towns.
OK, so East Anglia has some of the country's most amusing town names such as Feltwell, Prickwillow and Six Mile Bottom. But from Swaffham to Cromer, there are hundreds of picturesque towns and villages all over East Anglia where the folk are as friendly as the places are quirkily named. And for the record, we really do have a town called Diss.
Tune out of the region's music.
East Anglia might not have the global music reputation of Manchester, Liverpool or London which might lead some people to think that the only drummers produced in the area are from the mashed innards of Bernard Matthews' turkeys. However, with local acts from the area including Blur (Colchester) and Ed Sheeran (Framlingham) and The Prodigy (Braintree), East Anglia has countless talented musical folk who will knock your socks off.
Take the piss out of Delia Smith's rantings.
TV cookery queen and Norwich City board member Delia Smith is famous for a shocking rant at fans during a football match at Carrow Road to become the 'twelfth man' which may possibly have been influenced by her evening's beverage consumption. However, who could blame her for having a bit of a tipple whilst watching the game with the region being home to some of the country's most popular independent breweries such as Greene King, Adnams and Aspall, all of which are far more preferable than half a bottle of Blue Nun.
Don't give a fig about our amazing food.
Despite counting Delia as one of our own, foodies might not consider East Anglia worthy of the same gastronomic reputation that befalls the Home Counties where Heston Blumenthal serves up mongoose pancreas with an emulsion of mermaid sputum to weekending London folk for a small fortune. However, the region is home to Michelin starred restaurants such as Midsummer House and Alimentum in Cambridge and Morston Hall in Norfolk, where you can eat delicious creations from a big plate.
Show ignorance of the region's finest foodstuffs.
Being an agricultural heartland of the UK, East Anglia produces a hefty percentage of the nation's wheat, sugar beet and potatoes. In addition, Cromer produces most of the country's crabs (of the crustacean varieties rather than of the STD one), whilst Cambridgeshire is the original home of Stilton – so smell my cheese, you mothers!
Wish they weren't here…
East Anglia might not have the surf culture of Cornwall, the nightlife of Brighton or the illuminations and rides of Blackpool, but it is home to some of the country's nicest coastal areas. Wells-next-to-the-Sea and Holkham have huge sandy beaches, whilst time-warp resorts like Clacton and Southend give visitors a chance to experience the quintessential British seaside resort. East Anglia also gives Brits the cheapest way to visit California, although you're more likely to find mussels rather than Muscle Beach in the Norfolk coast village which shares its name with the US state. For those that like a quieter pace of life, you can also go barging your way through the Norfolk Broads – waterway to have a good time.
Still wish they weren't here…
For people who find the North Sea breeze a little too frigid for their tastes and yearn for sunnier climes, East Anglia also happens to be home to Stansted Airport, the home of the nation's cheapest flights. You can grab bargainous tickets on Ryanair and Easyjet which will whisk you off from Essex to one of 176 destinations in 36 countries around the world, many of which are hotter than the sun.
Make constant references to Alan Partridge.
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