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The Feel Factor: The Key to Long-Term Results Through Exercise
The desire to look better might be the reason many of us start working out, but it isn’t the reason we keep at it. Just ask anyone who’s been exercising for years: vanity alone is not enough to sustain a long-term love of fitness. After all, once you’ve achieved the ends you desired — trimmed down, toned up, or whatever aesthetic goal you set out for yourself — then what? What’s left to motivate you when you have exactly what you wanted?
The answer: not much. Think of all the people who manage to stick to an exercise routine to get in shape for some special event, like a wedding, but then drop the regime after, losing all their hard-won gains and more often than not, piling back on the unwanted pounds. Sure, a little healthy narcissism can be enough to spark a relationship with fitness, but like any relationship, it can’t be founded on looks alone.
The Feel Factor: The Ultimate Motivator
What keeps people motivated to exercise for the long-haul revolves around this simple truth: exercise makes us feel better. Mentally, physically and spiritually, regular exercise is a panacea for just about anything that ails us, and this — this levity of mind, body and soul — is what drives people to continue exercising.
In fact, exercise is one of the most commonly prescribed treatments for people suffering from a range of mental and physical diseases and disorders, ranging from depression and anxiety, to PCOS and chronic pain syndrome to a range of stress related (and stress induced) ailments. It’s one of the most prescribed treatments, and sadly, also one of the most ignored. Life gets busy, and making time to incorporate regular exercise can fall by the wayside.
However, the benefits of exercise cannot be ignored. In fact, studies show that people with mental health problems who engage in regular physical activity report feeling better than those who treat their disorders with medication alone.
How does it work? One way is that exercise promotes brain health, increasing our heart rates and thereby sending more O2 rich blood into our brains, effectively oxygenating brain cells and promoting healthy cell regrowth. The end result is more robust brain power, and more balanced hormones — and this means better mental health.
Your Exercise Prescription
So exercise undeniably works to bolster our moods and our brains, but what kind of exercise works best? There is no single answer to this question. All exercise can give you these feel-good results. However, some types of exercise work better than others to combat certain types of diseases or disorders.
Stress & Anxiety
Treatment: Aerobic Activity
While the terms ‘stress’ and ‘anxiety’ are often used interchangeably, they are not the same thing. Stress is what we feel in response to an existing threatening situation. Anxiety, on the other hand, is a response to this stress: a fear or worrying that continues after the stressor is gone.
Studies show that any exercise will help battle these mental health blues, but one of the best exercises for chronic stress and anxiety is aerobic activity (i.e. walking, running, hiking, biking, swimming). Aerobic activity will keep your heart rate in the aerobic zone — the zone in which the oxygen you breath while exercising provides your muscles with the fuel to move.
Aerobic activities don’t tax your body as much as anaerobic activity (like HIIT or any interval training), which requires you to push your body to the point where the oxygen you are taking in is not enough to fuel your muscles, and it must instead draw on stored glycogen to propel movement. In other words, if you’ve been operating in a constant state of stress and anxiety, a lower intensity option is the best way to slow-down the hyperdrive and restore balance to your bod.
Treatment: Interval Training
Depression is an ugly monster, and it often manifests itself in total lethargy and apathy. This is why the ultimate way to wage war against this beast is by heading into beast mode yourself with some high-intensity interval training. Not only will HIIT help boost your mood after you’re done, but the prospect of doing just a few minutes of exercise is more palpable to a person suffering from a severe lack of energy. Ask someone who’s depressed to drag their butt out for an hour long walk or run, or to go to a yoga class and you’re probably going to be met with derision, but ask them to do 12 minutes of HIIT from home a few times a week, and they’ll probably do it. It’s less time, and doesn’t require them to muster the energy to leave the house.
This is because, like all exercise, interval training significantly improves mood. In fact, a study conducted by University of Turku in Finland discovered that HIIT increases the body's release of endorphins to the brain more than moderate-intensity exercise. What’s even more interesting is that the parts of the brain that got hit the hardest with these feel-good endorphins were the parts that regulate pain and emotions.
So, if you’re feeling down, then HIIT it up. Of course, any physical activity will be beneficial, but interval training will give you the best results, in the least amount of time.
First off, if you have chronic pain or an injury, you should talk to your health care professional before beginning any exercise regime. The nature of pain and injury are too intricate and personalized for us to make a grand gesture of recommendation that would safely apply to everyone. This said, you’ll be hard-pressed to find a medical professional who’ll tell you that doing some kind of yoga isn’t beneficial to relieve pain and elevate mood.
Yoga is gentle enough to be used by anyone, of any fitness level. The deep breathing and slow movements of the practice will help oxygenate your blood (which will carry more O2 infused blood to your brain and bolster your mood and focus), while also stretching your muscles, joints and ligaments, alleviating existing pain and helping to prevent further injury.
Self-Care Begins Here
Exercise can do so much more than make you look more taut and toned: it can — and will — help you live a better, happier and more confident life. It’s this increased quality of life that will turn a reluctant date with your weights into a full-blown, lifelong love affair.
And unlike exercising to solely with the aim of losing weight and/or building muscle, which can take weeks and months to see, if you start exercising to feel good, you’ll see results right away.
So start feeling better now! What are your favorite workouts to help you feel better?
Hi, I´ve been following you for years now but would like to ask for some specific routines for fit people and/or athletes who have some long-term / chronic injuries and can´t do some of the HIIT stuff in your workouts.Like back, knee, shoulder…. Personally speaking, I have knee problems and can´t do some of the star jumps, jump squats etc… an alternative would be great. Thanks for everything you post and the great work.
Dear Lisa …I love your workouts and also the motivating articles that you write. They are informative and always give that little extra push in the right direction ? Thankyou, Rita

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Do Mailbox Order Relationships work? This really is a question many people check with, especially as so many people have married through this process over the last decade roughly. For many, it is the only type of matrimony that they will at any time have, simply because can meet and marry wherever they may be in the world. But for others, especially those who reside in countries which in turn not identify traditional marriages or do not allow those to happen, -mail order brides can be a bit of a difficulty.
Mailbox order marriages, like all the other types of marriage, do have their dangers. The most common of such risks is the danger with the personal information offer to one from the websites you sign up with setting yourself up with the wrong hands. In most cases, your website will ask http://www.synergynep.com/2-tips-to-get-women-who-happen-to-be-attractive-to-latinos/ that you give them your full name, solve, social security number, contact number and all the private information you have on hand. There are reports of identity thievery in the past just where people have employed the information they have stolen to attempt to make marital life arrangements.
So how does snail mail order brides affect your personal relationships? The majority of the mail purchase brides i know of aren’t actual birdes-to-be, but are websites that specialise in obtaining lifestyle partners for men and women in traditional western and some regions of Europe. There are no legal restrictions about mail order marriages, consequently they do happen, and your partner might actually conclude living overseas. It means that you are not lawfully committed to any person, and you can start seeing different people and get relationships with them.
Of course there might be problems connected with this, especially if you are in a overseas country and your partner comes from the USA. For starters, you both may not see eye-to-eye on what their goals happen to be with regards to the relationship, which may lead to quarrels. If your expected values are unreasonable, then these are bound to break through on the communication lines. However, mail buy marriages will work for certain types of romantic relationships, and dating someone from another country the foreign star of the event service is very popular among those who want a foreign husband or wife.
Snail mail order weddings allow the guy to spend more time with his relatives where he is normally stationed, and in addition it means that the woman family in the united states has a smaller amount to worry about. The marriages are more likely to are much more robust than classic, live-in relationships, so there is always time to have an important discussion at the time you meet the first time. Your potential overseas husband or wife should already have made their personal ideas of what marital relationship means to them, which you can borrow from. You can bring house all of the online dating advice that you have learnt over the years to help you create that perfect marriage, and then as you get back together you can begin thinking of children.
You might say it works vice versa too. The foreign man or women might only have an inkling that they require a serious marriage, but there exists a good possibility that the woman’s family might be pressuring her to get hitched. If your lady chooses to never, then it will not likely work. Mail purchase marriages most likely are not the best option for everybody, but the reality there are different ways of going about romantic romances will make it worth by least testing out. There are thousands of happy lovers who have wedded through the solutions of these online dating services, and you could possibly be next.

domain: sociology


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Directed by John Michael McDonagh
The actor-director pairing of Brendan Gleeson and John Michael McDonagh is easily one of the best of current cinema. The knocked it out of the park with The Guard, and they’ve done it once again here. The characters are wonderfully bizarre, chaotic and mysterious all at the same time, with the holy priest played by Gleeson stuck in the middle, trying to come to terms with a world trapped in hedonistic sin. It doesn’t have quite the bite The Guard did, but Calvary will be a film that will be remembered for it’s unrelenting and shameless courage.

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July 14, 2015
Although we have seen prices move up in all categories, by far the most active is the detached market. All areas of the detached market are seeing multiple offers in many cases in the double digits. The greater Vancouver area detached market continues to be red hot and shows no signs of slowing down.
Our brokerage continues to see large numbers of transactions booked every month.
Will we see an eventual slow down? Probably! But how slow can it really get and probably only for a short period of time. If we believe (as most of us do) that we are a world class city then if we compare our real estate prices with the other world class cities we are still relatively inexpensive. There is still room for prices to continue to move upward barring any global disaster.
In the mean time, if you own property or are planning to buy property in Greater Vancouver you can enjoy an unbelievable lifestyle which cannot be surpassed by other areas.
TEAM 3000 Realty Ltd.
According to the latest information released from the Real Estate Board of Greater Vancouver and this article
posted at REW.ca
Greater Vancouver home sale prices are up 10.3 per cent year over year according to Real Estate Board of Vancouver (REBGV) figures released July 3, and real estate sales numbers continue to climb. In fact, the 4,375 homes sold last month were 29.1 per cent above the 10-year average for June.
Below is our useful infographic that highlights the key stats and breaks down the figures, area by area.

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Imagine waking up to find yourself on a deserted island. You’re standing on a small piece of land surrounded by ocean. There’s nobody to talk to and no way to escape. But the more time you spend exploring, the more you rely on your senses and instincts for answers. With time, things start to make sense.
Just over 20 years ago, brothers Robyn and Rand Miller released a game with this very scenario for Mac OS called Myst. The game’s main differentiator was that it relied on art and sound to help the player navigate through an unfamiliar world. Myst was captivating enough with the sound off, but with a pair of headphones and the volume up, there was nothing in gaming more thrilling – or creepy – than Myst‘s unique set of ambient soundscapes. Myst became the best selling game of the decade because it focused on an immersive multi-sensory experience that was so engaging, it felt real.
Fans of games like Myst no longer have to sit in front of a computer or television screen with headphones on: a relatively new genre of theater has emerged which brings the multi-sensory experience to the next level. “Immersive theater” is the closest thing to a real-world version of games like Myst and bridges the gap between an audience and the experience itself like never before.
New York City has become a hot-bed for immersive theater, starting with Sleep No More, a production which began in London in 2003 and has since expanded to The McKittrick Hotel in Chelsea. The “hotel” spans 100,000 square feet with over 100 rooms, all of which can be explored by the hotel’s “guests,” who are fitted with masks (think Eyes Wide Shut) upon arrival. Guests are squeezed into an elevator, let off at random floors, and left alone to explore the elaborate sets across 5 floors of rooms. The production is a feast for the eyes and ears – dance and music play a major role – and one guest’s experience can be completely different than the next, which is why so many people return again and again.
Whereas Sleep No More is a choose-your-own-adventure production, Then She Fell (staged by Third Rail productions) is a guided – but much more personal – experience. With only 15 guests allowed in the former hospital at a time, Then She Fell blurs the lines between author Lewis Carroll’s life and the iconic novel he penned, “Alice In Wonderland.” The line between participant and actor is also blurred, as guests find themselves playing a role in the production with numerous one-on-one interactions and a set of keys that lets them open locks placed throughout the hospital. Like Sleep No More, each room has its own unique set design which becomes a platform for modern dance, enhanced by the soundscapes that pipe through speakers in every room. It’s an intimate experience that leaves an indelible impression on of all its participants who spend the evening uncovering clues and coming to their own conclusions about the controversial literary figure.
The Dutchman is another recent addition to the immersive theater genre. Although the play was first performed in 1964, a recent re-staging at the Russian and Turkish Baths in Manhattan’s East Village provided a unique setting for an immersive experience. Audience members, dressed in bathing suits and robes, followed the two-person play into three rooms over the course of the evening, each room hotter than the next. The purpose of the experience was so that audience members could physically “feel” the heat and tension rising with the drama of the performance. The play experienced a limited run but was sold-out each night as word spread of the play’s unique setting.
Immersive theater is showing no signs of slowing down. Relatively new productions like Fuerza Bruta, 4Chambers, Here Lies Love, Speakeasy Dollhouse, Queen of the Night, and Natasha, Pierre and the Great Comet of 1812 are all changing the way theater, art, music and dance are presented. These productions are attracting a diverse set of audience members, all attending to explore unfamiliar worlds and lose themselves in interactive, multi-sensory experiences.
Last weekend, I found myself standing in line in front of a retail store that I hadn’t been to since I was 8 years old. It was 8am on a Saturday morning, and the doors to the Manhattan Disney Store were about to open for a long line comprised mostly of little girls and their parents waiting for the limited amount of Frozen merchandise to arrive.
I would have been sleeping in bed if not for the impending birthday of my nearly 4-year old niece, who “plays” Queen Elsa so much that her pre-school teachers have banned Frozen-related behavior from her classroom. So my wife and I queued up along with all the other little Elsas, waiting for the authentic Elsa dress that apparently is selling on Ebay for nearly three times the retail value. I should have told Starbucks to write “Uncle of the Year” on my to-go cup.
As the chipper Disney employees whisked us into the store, where the majority of the waiting would occur, I heard some familiar sounds that transported me back to another time and place. First, a whistle from Mickey Mouse which I immediately placed as the song from the famed 1928 “Steamboat Willie” episode. Next, a pop-ballad love song that my wife informed me was from Tangled. Lanterns, which play a role in the film, were placed up and down the walls and ceiling surrounding the escalator to enhance the experience. The Elsas squealed with delight.
The line snaked around the Disney store as audio and visual stimuli filled various corners of the room. I enjoyed clips of Fantasia and The Little Mermaid, songs from The Lion King, and yes, even “Let It Go” from Frozen. By the time we reached the front of the line, an hour and a half had passed. We got the dress for our little Elsa, and both my wife and I looked at each other at the same time and said, “that wasn’t so bad.”
Disney has good reason to ensure that their customers have an enjoyable experience, no matter how long they wait. A study conducted in early 2013 by Oracle Global Research found that “brands could lose up to 20% of revenue due to poor customer experiences,” and that “many struggle to develop successful strategies.”
Whether your customers are waiting in a physical or virtual line, there’s no doubt that the right sounds played at the right time can turn around what could otherwise be an unpleasant customer experience. To that end, we offer the following tips:
1. Understand Your Customers
One thing brands are not short of these days is customer data. Modern marketing tools ensure that once an email address is obtained, all sorts of telling information – like age, location, and behavior – can be collected immediately. Defining the audience can often dictate the direction of the Sonic Strategy and help brands to develop a Sonic Identity. To help you understand your customers, we bring both an artistic and scientific approach.
2. Keep Your Customers Entertained
For companies like UPS and FedEx, where a large amount of business and customer service is done over the phone, wait times are often long and irksome. Playing the same 60 second loop over and over again could make anyone go insane, and it’s surprising how many companies who rely on customer service do just that. Do a YouTube search for “the worst on-hold music” and be prepared to hear how many big name brands don’t make the grade. Based on client work with help desks and call centers that has included original compositions and engagements with our music supervision team to find you the right tracks, our research has proven that the right music and voice, and unexpected sonic cues at the right moments, will increase the time customers are willing to wait.
3. Focus on The Customer “Experience”
When Man Made Music engages with a client, we don’t focus on the sounds or songs that will play while your customers wait – we focus on the experience. A client who manages a group of hospitals and doctor’s offices might look for music that will put their waiting customers at ease, while ticket holders waiting to get into a stadium would respond best to music and sound that will pump them up for the game. Starbucks, for example, has stores with various layouts and sizes, but that doesn’t mean there isn’t a combination of art and science behind how they get you from waiting on line to holding your coffee cup without feeling frustrated.
Learn how your brand’s customer experience can be transformed by visiting manmademusic.com. Don’t wait.
File this under the “why didn’t anyone think of this earlier?” category.
Patatap is a virtual instrument with accompanying graphics that uses keyboard buttons to create sound. The application was created by designer Jono Brandel who partnered with the composers at Lullatone – a husband and wife duo. This isn’t Brandel’s only project, and most of his work focuses on using technology to display various types of animation.
The application not only works perfectly on a web browser, but it’s a fantastic experience on mobile web as well using touch interface. As Brandel told evolver.fm, “Web technology is at a really interesting place where we can start to make projects like this. Today’s web technology, which harnesses processing power typically associated with native applications, lowers the barrier of entry for audience participation. In many ways, I think this is why the reception was so strong,” he said.
Not surprisingly, fans of the application are recording their own compositions using Patatap already. We even played around with it at the office. Here’s the musical/visual results of typing in Man Made Music:
Go ahead and try it here!
Music streaming and discovery apps are so commonplace, it’s hard to know where to start. With all the big players diving into the space – including Samsung (who just announced “Milk,”) BeatsMusic, and Amazon – the market is becoming over-saturated.
We’re excited about a relatively new trend that is getting far less attention: apps that offer music or sound as an experience.
What’s the difference between discovery and experience? At Man Made Music, we have always seen music as a vehicle for creating an emotional experience. We’ve put together a list of some of the apps that prove music can be so much more than just pleasant sounds for your ears.
1. Mogees – Mogees, developed by British musician Bruno Zamborlin, is an app that works with an attached sensor to turn every day structures into musical instruments. Remember the guy next to you in history class who used to drum his fingers on the desk? Yeah, that guy. Mogees turns mundane thuds into beautiful music for anyone listening through the headphone jack.
The app, available for both iOS and Android devices, uses the sensor (a piezo-transducer) to transform nearby vibrations from tapping or hitting solid objects into a signal. The Mogees app uses that signal to produce sounds that have to be heard to be believed. Users can tap openly in “Free Mode” or along to their favorite songs in “Song Mode.”
Mogees has already reached its Kickstarter campaign goal of £50,000. If all goes well, the app won’t just be for adult musicians or music lovers – it could also be an educational tool, and the company plans to release “Junior Mogees” if they reach their stretch goal of £75,000 for that very purpose. Check out the video – we promise you’ll start to understand what we mean by “music as an experience.”
2. DynoMax Mobile Sound Lab – Fortune 500 company Tenneco, owner of the DynoMax brand, has developed a sound lab app (iPad) for auto enthusiasts. The app allows users to scroll through a variety of their mufflers to “hear” the sounds before they make a purchase.
“Performance enthusiasts ultimately want to know how the muffler is going to sound, and the DynoMax Mobile Sound Lab provides a true muffler sound experience that’s easily accessible on any iPad,” Sales & Marketing Manager Chris Gauss said in a statement.
While the app itself is not revolutionary, it’s the sonic version of “try before you buy.” This concept could easily be applied to other industries whose consumers are influenced or affected by sound, pleasant or otherwise (think household appliances).
3. Snippit – You share your photos on Facebook and Instagram, your thoughts on Twitter, and your sounds on SoundCloud. Snippit combines the social sharing aspects of those platforms with a focal point on short snips of music. Users can take 4 – 10 seconds worth of music for each post to express themselves not only through words and photos, but through sounds as well.
“Most music apps just show you what your friends are listening to, or allow you to share just a pre-set 30 second song preview,” Miguel Estrada of Snippitt told The Next Web. “Snippit gives users the ability to choose an exact verse or section of the song to share, and that creative control is very powerful and fun.”
So far, the Snippit team has raised $500,000 in funding and it’s currently free to download in the iTunes app store.
4. Pacemaker – The new Pacemaker DJ app for Spotify is the perfect marriage between sonic experience, music discovery and streaming.
Instead of using only local files as most DJ apps do, DJs can now choose from the catalog of over 20 million tracks that Spotify offers. It’s not the first to go the streaming route – the “edjing” app pulls from SoundCloud and Deezer – but Pacemaker is the only app to use Spotify as it’s source.
Pacemaker is being hailed as a game changer for the casual DJ. “We hope it’s accessible,” Pacemaker CEO Jonas Norberg said. “We believe that there is a bunch of people out there who want to do a little bit more than just passively consume music. They want to mess around with it.”
In other words, they want to be a part of the experience, not just consumers of the end result.
Most water-cooler conversations this week are centered around the last few events of the 2014 Olympics in Sochi. At Man Made Music, we’ve adopted the Games’ competitive spirit with our own event of sorts called the DJ Olympics.
Our music supervisors and specialists have scoured the ranks of up and comers and legends alike to tell you who made the podium.
Bronze Medalist: Disclosure (United Kingdom)
English duo Disclosure can put their Bronze medal from the MMM DJ Olympics right alongside their “Best British Breakthrough Act” at this year’s BRIT Awards and their Grammy nomination for their debut album Settle. Brothers Guy and Howard Lawrence, just 22 and 19 (respectively), saw their music skyrocket to the top of the charts all over the world in 2013. So far this year, the duo teamed up with R&B legend Mary J. Blige to put out a remix of “F For You” (video below).
Silver Medalist: Zedd (Germany)
If the name Zedd doesn’t ring a bell right away, just listen to the video below and you’ll not only recognize the track, but understand why our judges awarded the German DJ with a silver medal. The track, “Clarity,” won the 24-year-old Grammy award this year for Best Dance Record. He’s already well established among pop royalty, having produced mixes for the likes Justin Bieber, Lady Gaga, The Black Eyed Peas and more.
Gold Medalist: Chris Langrill (USA)
We did say the judges were from Man Made Music, right? It should be no surprise then that the gold medal is going to our very own Senior Music Supervisor Chris Langrill of CT Burners. But make no mistake, Chris deserves to take home the gold – do yourself a favor and check out his music to see why!
With the 2014 DJ Olympics officially wrapped, make sure to listen to all of the talented DJs that fell short of bringing home hardware:
It wouldn’t be Valentine’s Day at Man Made Music without a mention of 528Hz – or “the love frequency,” as Dr. Leonard Horowitz has coined it.
Dr. Horowitz claims that the frequency not only opens up your heart to love, but has the power to repair DNA structures. Take a listen and see if you feel yourself catching the love bug…
Whetherthe frequency has miraculous qualities or not, love is certainly in the air at the Man Made Music office. The staff was treated to pink-frosted cupcakes – no word yet on whether or not the love frequency was used to make them more delicious.
Happy Valentine’s Day from all of us at Man Made Music!


Goshen teacher to receive Indiana’s ‘Outstanding Middle School Music Educator Award’
Published: Jan. 12, 2023 at 5:18 PM EST
GOSHEN, Ind. (WNDU) - A local band teacher is about to receive a big award!
This Saturday, Max Mault will receive the Indiana Outstanding Middle School Music Educator Award. The award is designed to recognize teachers who have shown outstanding achievement in the field of music education.
Mault has been the band director at Goshen Intermediate and Jr. High Schools for the past 46 years.
During that time, he has positively influenced thousands of students who have won countless music awards.
Copyright 2023 WNDU. All rights reserved.


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"I rang all the bells and told the people get out. I banged the door to make some noise."
Longtime resident Judith Rice said she was listening to the radio and drinking coffee when she heard the ruckus.
"I heard this incessant pounding - very, very urgent," said Rice, a fashion event producer. "He yelled 'Fire, fire. Get out of there now.' It was a wonderfully generous and observant thing to do. Thanks to these guys I was able to get out."
Brahimaj said the building was a mess.
"Debris and glass. That's all we could see," Brahimaj said.
The fire began in a top-floor flat, then quickly spread to the roof, officials said. The cause remains under investigation.
"It's surreal," said Marcia Finks, who watched the mayhem from her window across the street. "It started with a little flame, and in five minutes it was engulfed."
A crowd watched from below as firefighters hurled a charred upright piano from the burning top-floor flat of Carl Troop, whose cat was killed in the fire. Troop said he had complained about a wiring problem.
"They refused to fix it and now I'm homeless. My cat's dead and I'm homeless," Troop said. "All my things are destroyed and I can't play my Mozart. My Mozart is all gone."

domain: news


American composer Conor Brown debuts his piece How to Relax With Origami with the Detroit Symphony Orchestra.
Violinist Stefan Jackiw performs Korngold's Violin Concerto.
Conductor Mark Wigglesworth leads Shostakovich’s dark Tenth Symphony.
Guest conductor Juraj Valčuha leads Rachmaninoff's final completed work for orchestra, Symphonic Dances.
Violinist Karen Gomyo performs Tchaikovsky’s famous Violin Concerto with the DSO.


Miami Music Week is coming to a close and Ultra weekend is taking over. Whether you are soaking up the good vibes in Florida or are trying to do your own thing elsewhere, music is going to play a central role in your experience. The weekend is here and letting loose is the goal. Here to help you attain your goal are several producers from all around the world including The Golden Pony, DEVAULT, Autograf, Buku, Figure and more. As usual, all twelve of these records have been released as free downloads, so if you are someone who still downloads songs like we do, then feel free (no pun intended) to take the tracks home with you. Most importantly, don’t forget to #danceirresponsibly.
Latest Deep/Tech-House Posts
Jar (feat. Brukout)
Would you take a free “Jar” if it was offered to you? What if it came straight from the studio of the one and only Jace Mek? Chances are, you’ll take it. Released on Uprise Music, “Jar” is a free download from one of dance music’s most creative young talents.
Jace Mek isn’t slowing down, in fact, he’s turning things up. Time and time again he brings us off the wall records whose experimental nature are still highly accessible. He’s got his own dark style, which is embodied by this single. Featuring Brukout, “Jar” isn’t just the work of the Los Angeles producer but also of one of Jamaica’s finest. Together they work in conjunction to make “Jar” one of 2017’s weirdest, but coolest tracks. Like we said before, you can get this one as a free download.
As we inch closer to Miami Music Week, all the bangers are coming out. Producers are pushing out the party records they’ve been holding in and many of those are being released for free. Today we share with you twelve of those records, as well as a cool down mix to get your Friday popping. Works this week come to us from the likes of ARMNHMR, Jeremiah Red, Havok Roth, Arius, NGHTMRE and many more. As you go through our selections you’ll encounter some future bass, some electro, dubstep and trap. That’s not all, but all you need to know for now. Before we let you dive in, just remember one very important thing as you go through your weekend: #Danceirresponsibly.
Back in 2016 we ended the year by getting the inside scoop from the sibling duo Shermanology. They had just released their single “Silly Games” and we wanted to see just what it was about, as well as just how have they kept up creating great records for so long. “Silly Games” was no sign of them slowing down.
Today, we share with you not only the song again, but it’s video counterpart. The video does not let the song down. With a funky, infomercial meets meme style video, Shermanology deliver visuals that share the fun spontaneity that their music exudes. It’s not totally out there to the point where you’re like what am I watching; in fact, it’s weirdness is tastefully done to the point that you’re going to watch it with pleasure a few times so you don’t miss any little detail. Check out the video below and if you haven’t purchased “Silly Games” yet, do so today.
Minute ft Sophia Black
After the release of “Minute” on Enhanced Music, we wanted to get together with its creator, No Way Back, to see just what makes the Los Angeles producer tick. We’re loving the soothing vibes of his work and had to get a behind the scenes look at where he has come from.
No Way Back is one producer you need to know if you don’t already. Anthony Pisano is doing things right bringing great music to the table with a signature style that will identify him for years to come if he keeps up with it. AFter only being on the scene for around a year, he’s managed to make a lot of headway, so we wanted to give you a look behind the project with the current interview. While you read through our concise Q&A, listen to his the collaboration with Sophia Black on “Minute.”
TMN: We love your mix of 90’s influenced R&B and house! How did your sound come about?
NWB: I grew up listening to R&B, soul, and hip-hop in the 90’s. When I first discovered Daft Punk it all came together for me. I realized that blending feel good R&B/soul elements with dance music was my sound.
TMN: What are some R&B acts that have influenced your sound?
NWB: The Weeknd, TLC, Aaliyah, Cashmere Cat, Kaytranada, and Miguel are a few that influence my sound.
TMN: When you’re not producing or touring, what are you up to?
TMN: Any new releases coming up you’d like to tell us about?
NWB: I just released my new single called “Minute” featuring Sophia Black a few weeks ago. I have a lot of music finished and ready to go so it’s about figuring out the next release date. If I had to guess I would say probably April or May. The plan is to put out another single followed by an EP so I’m currently working on that right now.
TMN: Any acts you’re excited to check out during Miami Music Week?
NWB: MMW is always an inspiring week for me. I always go back to the studio after that week with so many new ideas. I’m definitely excited to see Magician. I haven’t seen many line ups yet but I get inspiration from so many different genres and artists right now I’m just excited for the whole week.
2017 has been full of amazing free downloads so far. Each week when we gather in the dojo to put together our Friday Party Playlist, it’s always tough narrowing songs down to just around a dozen. You need party tracks, so we make sure to deliver time and time again. This week we have just that, a dozen songs for your ears and your digital library, if you so choose to download them. Not only do we have our usual collection, but we decided to throw in a little bonus for you. At the end of the list is a cool mix by Seattle DJ Tollefson that you can also happen to download for free. Before you get to her, check out records from the likes of HXV, Jinco, Meaux Green, Kompany x Wooli, Sullivan King x Nightowls, Destructo, PatrickReza and more! Most importantly, #danceirresponsibly.
Two of our friends, Two Friends, have finally released their EP after leaving fans in anticipation. Out Of Love was released by SOURCE/Spinnin Records complete with three singles, including collaboration with MAX and Cosmos & Creature.
The duo started with out with the release of one single, then another and the last coming out with the full EP launch a few days ago. This means you might already be privy to the great songs “Pacific Coast Highway” and the title track, both of which have already gotten plenty of love, with more to come. They differ in style, but not in quality. The third song “Mona Lisa Eyes” is more along the lines of “Pacific Coast Highway,” sharing a house sound that is both upbeat and fun. The full EP is well worth the time and price if you’re looking to get a copy for yourself from a digital service.


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Agricultural Business Development & Assistance
The Agricultural Development Unit of the agency's Bureau of Agricultural Development & Resource Preservation is the primary contact for agricultural business development. The Bureau of Aquaculture may also be of assistance when the goal is to establish or develop an aquaculture-based business.
Farm Viability Grant
Farm Reinvestment Grant
Farmland Restoration Program
Animal Population Control - Feral Cat Grant
Connecticut Grown Joint Venture Grant
Environmental Assistance Program
Speciality Crop Block Grant-FB Program
MARKETING ASSISTANCE - visit the following links to learn about the various services and programs the Department of Agriculture has to offer you:
Connecticut Grown Program
Connecticut Weekly Agricultural Report
Hartford Regional Market
Connecticut Grown Brochures
AN AFFIRMATIVE ACTION/EQUAL OPPORTUNITY EMPLOYERThe State of Connecticut is an Affirmative Action/Equal Opportunity Employer and strongly encourages the applications of women, minorities and persons with disabilities.

domain: agronomy


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Docudrama Showing: To commemorate the 200th anniversary of the Santa Fe Trail to trade, the Wray Museum will be showing two educational films on Friday, September 17 at 6:30 pm. The community is invited to this free viewing, which will last about an hour. The films are part of the recently donated Ryan Production’s Media Library. Consisting of over 80 motion picture 16 mm films, the library focus mostly on American and regional history and will be used for community educational programs.
Valentine's Day Tea
Held in February each year.
Quilts of the Plains & Alumni Weekend
The Museum partners with the Wray Chamber of Commerce to host the Quilts of the Plains. Vintage quilts, small quilts, wall hangings, and miscellaneous items are displayed at the Museum. The Museum is open extended hours for this special event in June.
A Peek Into the Past
Join us for a living history event held in the fall. Local actors portray past residents who have impacted the area. Discover our local heritage during this educational and engaging event.

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Lee Trundle will become the first player outside the Premiership to have control over how his name and image are used – and will receive big financial benefits.
Around 85% of the merchandise sold in the clup shop is in someway related to Lee Trundle and not only with player himself benefit from this deal, the club will as well.
Lee’s agent Neil Sang said: ”Without a doubt it will be good news for the club as well as for Lee,”
”There would be no deal otherwise – no two parties ever agree on something if it only benefits one of them.”
”This just recognises Lee’s stature in football, not only in Swansea but nationally as well.”
Lee Trundle said in his new column with Sky Sports.com that the deal will include his own clothing range: ”We have now agreed this deal which will include my own clothing range being launched, which is fantastic to say the least.”
He also mentioned Wednesday’s rejected bid: As you will know Sheffield Wednesday made a bid for me, which was substantial, but Swansea rejected this – which is more than fine with me.
Obviously it is nice to know people are taking notice of your work and it proves I am doing a good job, but I am more than confident that I will be in The Championship with Swansea next season.
To hear Kenny Jackett say he wants to build a team around me fills me with immense pride and I am just looking to continue doing my job with Swansea.


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2 of 2 people found the following review helpful
5.0 out of 5 stars
Killer!, 24 Mar. 2009
The album starts with the self titled track. This basically shows you what your in for and what the new line-up is capable of producing. Amazingly, this is probably there best release ever. Its a complete change from the old albums. Not to say the old albums were bad at all!! You will find alot of melodic sections aswell as some heavy riffing. The solos take you into a different dimension of the song. Often Ralph Santolla and Jack Owen will take the song to a new level by adding some neo-classical influences into there solos. Ralph takes care of the sweeping/fast runs, while jack takes care of the tapping, trilling and tremelo picking. The drums are perfect. Asheim arranging the songs himself, is a veteran in getting the drms just right, especially over the solos. The vocal mixing is the best yet. Its hard to imagine how Glen pulls off the very fast vocals. Highlights of this album include; The Stench of Redemption, Homage for Satan, Crucified for the Innocance, and godlike The Lord's Sedition. All in all its mind blowing. I recommend buying this.

domain: entertainment


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Frédéric Fekkai hairstylist Renato Campora created in January Jones' gorgeous retro-inspired hairstyle in just four steps. To recreate the look at home, all you need to do is follow them!
STEP 1: Campora began by applying Fekkai Advanced Full Blown Styling Whip (approx $55) to Jones' wet hair to create volume. Next, he added in some Fekkai Coiff Contrôle Ironless Straightening Balm ($50) to help smooth any flyaways.
STEP 2: Then, Campora parted January's hair to one side and dried it using a round brush.
Keep reading . . .STEP 4: To accentuate the wave on the top, he used a one inch curling iron setting the hair into pin curls. Once he released the curls, Campora brushed through the hair to create volume and shape.
STEP 4: Next, he pinned the hair at the centre of the head, revealing the nape of her neck for a dramatic effect. Lastly, he sprayed Fekkai Coiff Sheer Hold Hairspray ($46) generously all over her hair.


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If you’ve spent time on our site, you’re aware of the importance of Fastpass+ reservations to plan your day and spend as little time in line as possible. Well when you go through your plans before 11am…what do you do before lunch? What do you do in the evening before dinner? What about that awkward time between 8pm and fireworks?
These attractions are not just amazing experiences, but they are also great to put into a relaxing day plan!
Here’s my list of the Overlooked Disney Experiences
When you think about an ‘Overlooked’ Disney experience, it actually has a definition and criteria:
- You can’t get a FastPass+ for it
- 9 out of 10 dentists would recommend it! (a little #StepsToMagic Humour)
THE TOMORROWLAND TRANSIT AUTHORITY PEOPLEMOVER
“Paging Mr Morrow, Mr Tom Morrow. Please contact Mr Johnson in the control tower to confirm your flight to the moon.”
The TTA is a peoplemover system in Tomorrowland, themed as an urban mass transit system in the future, riders are taken on a ride around the second floor of some of the most popular attractions in the land. When I think about Walt Disney World, the TTA is one of the first things that pop into my mind, and it’s hard to explain until you’ve taken the trip on the Other highway in the Sky! (Monorail being the main one)
LIBERTY BELLE RIVERBOAT
Filled with nods to the past, the riverboat that takes guests on a trip around the Rivers of America is an overlooked and underrated attraction within the Magic Kingdom on a number of fronts.
First, the Liberty Belle isn’t an all-day attraction and closes around dusk every day. If you can score a seat on the final trip of the day…it’s pure magic! You get a sunset behind Splash Mountain and a nighttime photo of the Haunted Mansion on the same loop.
Secondly, the feeling like this piece of Americana has been left unaltered and de-franchised (although there was a successful Princess and the Frog tie-in at one point) it’s not as popular with trip planners. We, on the other hand, absolutely love the Riverboat and use it as an opportunity to recharge and get off your feet for 20 minutes and figure out the next adventure.
Related Article: Top 10 Attractions for Photographers
TOM SAWYER ISLAND
Upside – Great photos, fun adventures through caves and Fort Langhorn.
Downside – You have to wait for the raft to go from the mainland to the Island…and then wait on the other side for the raft to take you back across the Rivers of America.
Is it worth it? Absolutely! Should you prioritize it over anything else in the Magic Kingdom? Probably not. This is on the list because of the exclusiveness of the activities on the island and that the rafts have a capacity of 20-30 guests and the lines can get incredibly long during the busy season.
Oh, and the paint brushes are no longer being hidden on Tom Sawyer’s Island in the morning, so don’t rush to the rafts. Some travel books still promote that Cast Members hide paint brushes around the island and if you find them…you get a free soda. Completely outdated information, so just know that things change often at Walt Disney World!
If you want free soda…head to Club Cool in EPCOT and get some Beverley😉
SORCERER’S OF THE MAGIC KINGDOM (RIP)
I love SOTMK (yes, that’s the acronym)
Learn more about the mystical game that’ll have you casting spells like a pro wizard!
- Sign up for the game at the Firehouse at Main Street, U.S.A.
- Players will receive one map and pack of spell cards per day*
- *You must open one portal per day to receive the spell cards
- Missions last from 20 to 30 minutes, sometimes longer depending on the degree of difficulty.
- Sorcerers of the Magic Kingdom is included in your theme park admission.
Definitely one of the most OVERLOOKED attractions in the Magic Kingdom!
Related Article: What’s Sorcerer’s of the Magic Kingdom
Future World has always had a special place in my heart due to the classic futuristic feel that is often replicated by never duplicated. Keep an eye out as EPCOT’s Future World turns into a fully-reimagined area, with neighbourhoods and everything!
THE WORLD SHOWCASE PASSPORTS
Let’s talk about something as hands-on as you can get, with the passport that really changed my understanding of the World Showcase. These passports are available across the entire park, and it’s a fun way to interact with individuals from around the world. They stamp the page of their pavilion and then write a personal message in the language of their country. It’s educational and incredibly insightful!
Related Article: Best Things to do at EPCOT Without a FastPass+ Reservation
#FunFact Every pavilion around the World Showcase is staffed with Cultural Representatives from that country. In 2007/08 I had the opportunity to be one of the lucky participants from Canada to be in the Canadian Pavilion for a contract that changed my life forever.
On my first night in the park after getting fitted with my lumberjack costume, I went with my fellow Canadians to check out the O Canada film…and wow! Let’s just say that you have to go into it with a comedic sense of style and understand that those up north still have things like Starbucks and roads;) It’s definitely worth checking out!
Related Article: How To Do Disney World in the Summer
DISNEY’S ANIMAL KINGDOM
DISCOVERY ISLAND TRAILS
Recently re-opened, this escape to a garden paradise takes you into a world that most guests don’t even know about! It’s a self-guided tour that brings you to some of the coolest wildlife encounters at the park, including the Flamingos, Ring-Tailed Lemurs, and Red Kangaroos!
It also gives you a close-up view of the Tree of Life, which boasts more than 300 animal carvings into the base.
Definitely overlooked and worth the investment of time! It’s better with a Mickey’s Premium Ice Cream Bar btw;)
Related Article: Top Tips Before You Go To the Animal Kingdom
Stop by the Meet and Greet for Dug and Russell from Up! and you’ll get a chance to experience the Bark-o-Lator from the movie! Yes…you can actually bark into the collar and you’ll find out what the translation is! #Epic
Related Article: Top Tips Before You Go To The Animal Kingdom
As you walk throughout the park, your ears will participate in your enjoyment by way of live entertainment that’s been methodically placed in common-places. From African performers to direct-from-Pandora drummers, it’s definitely an overlooked part…because we’ve come to expect it from Disney.
Now you know what to look for though:)
DISNEY’S HOLLYWOOD STUDIOS
The Citizens of Hollywood are classic Disney storytelling brought to life right in front of you. These talented actors bring the silver screen to the streets with their hilarious antics that really showcase the original theme of Disney’s Hollywood Studios!
Keep your eyes peeled, as the show could happen at any moment without any notice…and it’s definitely worth watching!
Related Article – Top 10 Things To Do at Disney’s Hollywood Studios
WALT DISNEY PRESENTS ONE MAN’S DREAM
Last on our list is actually my favourite!
Walt Disney Presents: One Man’s Dream brings you to a time when Walt was creating all the magic that we enjoy today! Photos, displays, videos, sketches and so much more is jam packed into a self-guided area within Disney’s Hollywood Studios. I can honestly spend hours and hours just wandering and taking in all the amazing artifacts and mementos.
If that doesn’t provide you with enough to check it out, then there’s also a 15-minute film tribute in Walt’s Own Words, hosted by Julie Andrews. I’ve watched this film like a hundred times and each time a tear comes to my eye because of how amazing of an icon Walt Disney was. So go watch it and let us know if he also inspires you to follow your dreams!
Related Article – Cool Things to look for in One Man’s Dream
Still wanting more ideas for experience on your next Disney World vacation? I love sharing more and more content to keep your trip planning juices flowing to build the excitement!


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A free-spirited young woman (Deborah Foreman) upsets the status quo at a stuffy Brentwood limousine service.
Release Date: 1986
Duration: 97 min
Sam J. Jones, Deborah Foreman, Sean McClory
Our HD movies can be streamed from certain countries only.
Please, see if you are eligible to stream or download our content by creating an account.
You must create a FREE account in order to stream or download this movie: My Chauffeur (1986) Free Watch


One of our biggest opportunities to increase employment and income in rural America is to enhance the sustainability of beginning farmers. Many farmers are retiring, and coupled with a renewed interest in local foods is causing an increased demand on small and medium-sized farmers. Nearly 25 percent of U.S. farmers are 65 years and older. The average age of the farm operator is 57 years. I have noticed a shift is occurring with an increase in the number of new farm operations with many Americans interested in becoming beginning farmers and ranchers. However, these farmers face unique challenges, including rising cost of farm land, lack of knowledge about accessing farm land and the capital to buy the land, lack of training in sustainable farming practices, a lack of operating capital in their initial years, and many need experiential learning to be successful.


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Who Is Tyriq Withers?
Tyriq Withers is an American Youtuber and an actor, who was known through his YouTube channel, ‘TyriqTV’. In addition, his other acting credits involved Atlanta in 2016, The Game in 2021, and Tell Me Lies in 2022. Here is all you need to know about Tyriq Withers’s Bio-Wiki, Age, Birthday, Height, Weight, Nationality, Ethnicity, Parents, Brother, Siblings, Twitter, Religion, Movies, Atlanta, Wife, Children, Health, Success Rate, Salary and Instagram.
Tyriq Withers Age, Birthday, How Old Is He?
Withers is 24 years old as of 2022. He was born in Jacksonville, Florida, on July 15, 1998. Therefore, he celebrates his birthday on the 15th July of every year. Withers’ Birth Sign is Cancer.
Tyriq Withers Wife, Is He Married?
Withers is not married. However, he has never shared his love life on the public domain. Therefore, it is not known whether Withers is in a relationship or not.
Tyriq Withers Education
In 2016, he completed his secondary school studies at Paxon High School in Jacksonville, Florida.
Tyriq Withers’s Parents, Siblings and family
Withers was born to African-American mother. In addition, he grew up together with his brother. However, there are no details about his brother on the media. Moreover, they grew up together and hung out. Besides, they have the best relationship that two brothers ought to have. Additionally, his brother likewise seems to emphatically uphold his work and future.
Tyriq Withers Height, Weight
Withers has an average body height of 6 Feet and 5 Inches. In addition, he has a body weight of 89 kilograms.
Tyriq Withers Nationality, Ethnicity
Withers belongs to an American nationality. In addition, he is of blended lineage
Tyriq Withers Career
In regard to the latest episode of “Atlanta” is almost great. Besides, it makes them interest and silly minutes, moreover it at last experiences the very innocuousness and destructive behavior that tormented the season. Furthermore, in the series, he played Aron. In addition, he received his first on-screen credit in 2019 in the short film YMNTV’. Furthermore, he has been executing the role of Connor Tibbs in ‘The Game’ since 2021.
Later, from that point he went to Florida State University. In addition, he played football for the Florida State Seminoles in his most memorable year. However, he is an extremely private individual who abstains from examining his family or placing them at the center of attention.
Additionally, the arising entertainer has a 145k-endorser Youtube account where he has delivered a few recordings. Besides, his YouTube record and recordings procure him huge number of dollars. His TV, his YouTube channel, was established (2015) and highlights trick recordings, satire, and as well as way of life films. In addition, his TV Gaming is a gaming channel he runs.
Furthermore, he made his TV debut in 2018 TV series Legacies, in which he included in one episode. Later at that point, he showed up in the TV series The Game, which debuted (2021).
Tyriq Withers Wikipedia
He is a popular YouTube Star. Besides, he was born on July 15, 1998 in the United States. In addition, his other acting credits involved Atlanta in 2016, The Game in 2021, and Tell Me Lies in 2022. Moreover, he is a YouTube star who is widely known for his TyriqTV channel. Furthermore, he has gained popularity there for his comedy sketches, social experiments, pranks, and as many as personal lifestyle vlogging.
Tyriq Withers Net Worth
Withers has an approximated net worth of about $3 million, Which he received as an American Youtube Star and an actor. Moreover he has an average salary ranging between $100,000 – $1 million.
Tyriq Withers Movies
- Senior Year
- Rise and Rumble
- Slice & Hook
- Until Forever

domain: celebrity


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Home Tags Hip-hop
It’s the best time to be an Atlantan. It might also be the worst.
In the city's constant compulsion to reinvent itself, it lost an important part of itself instead.
Welcome to EarthGang’s Atlanta
EarthGang don’t want to recreate the work of their hometown idols. They want to add their perspectives to the ones that have showcased the city to locals and outsiders.
Cooler than a polar bear’s toenails: Big Boi has his own Budweiser tall boy
Starting today, the limited edition Budweiser Big Boi tall boy can is available only in Georgia.
A3C, Atlanta’s longest-running hip-hop festival, aims to become the next SXSW
When Brian Knott launched the A3C hip-hop festival 15 years ago, he envisioned a few days of concerts featuring independent artists. Today, the five-day event is one of the largest hip-hop festivals in the country, a summit where politics and social justice intersect with hip-hop.
How Atlanta’s Lil Nas X went from being shut out of the country charts to breaking a major Billboard record
Lil Nas X continues a tradition long held by Atlanta artists. When the music industry didn’t readily accept him, he forced his way inside and made himself hard to ignore.
2 Chainz on Atlanta rap: “People are afraid to drop the torch.”
A Sunday evening chat at the Masquerade with hip-hop journalist Elliott Wilson, who currently works as an editorial director for streaming platform Tidal, provided insight into how 2 Chainz retains his authenticity and mainstream success.
Here’s everything that has happened since rapper 21 Savage was detained by ICE
The news that 21 Savage had been detained by ICE on February 3 in many ways overshadowed the Super Bowl that was taking place just miles away from where the rapper was arrested. Here's an overview of everything that's happened in the case since then.
Soul Food Cypher taps hip-hop’s competitive spirit to foster fellowship
Soul Food Cypher's One Hundred is one of 26 events the seven-year-old organization hosts each year that aim to turn hip-hop artists into community leaders by building camaraderie, encouraging collaboration, and providing a platform.
Big Boi performs Outkast hits for NPR’s Tiny Desk Concerts
For NPR's Tiny Desk Concerts, Atlanta rap legend Big Boi, Organized Noize's Sleepy Brown, and their backing band performed two Outkast classics—"So Fresh, So Clean" and "The Way You Move"—and "All Night" from Big Boi's latest solo album, Boomiverse.
A3C Festival’s exec director: “I want it to be a cultural institution the world thinks about”
"When you think of Atlanta, I want you to think of the Braves, the Hawks, the Falcons, Atlanta United, and A3C," says the hip-hip festival's executive director, Mike Walbert. We chatted with him about what to expect at this year's AC3, which takes place October 3-7.


Moscow is a chilly city, and one way that its directionally dressed citizens are combating the cold is with some haute gear by Moncler. Last night, the brand celebrated its Moscow boutique opening with a lavish dinner cohosted by Dasha Zhukova of the Garage Museum of Contemporary Art. Taking in the scene was an all-star crew, including Chinese contemporary artist Liu Bolin, the evening’s guest of honor. After peering inside the store, located within Moscow’s GUM shopping center, the group migrated to the museum for dinner. Joining the celebration was Russian Vogue’s editor in chief, Victoria Davydova, along with designers including Vika Gazinskaya and Ulyana Sergeenko.
All the essentials: top fashion stories, editor’s picks, and celebrity style.


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Pat Capponi’s Order of Canada recognizes advocacy for mentally ill
Pat Capponi is a psychiatric survivor who lived in poverty for years. Now she’s an outspoken advocate for those living in poverty and with mental illness. She has been awarded the Order of Canada. (VINCE TALOTTA / TORONTO STAR
Jul 01 2015
Canada Day was a big day for the crazies of this country.
Pat Capponi was awarded the Order of Canada.
She wasn’t the first to be given the country’s top award for her inspiring advocacy work for the mentally ill. Nor, surely, was she the first recipient to be a psychiatric survivor herself, since one in five Canadians suffers from mental illness.
But how many have worn their illness openly and proudly, like Capponi in her iconic cowboy hat?
“Mental illness opened doors for us not closed them,” she wrote in her fifth of seven books, Beyond the Crazy House. “It’s given us challenging, meaningful and interesting lives.”
You go girl!
If the Order of Canada was awarded for resilience and courage, Capponi would have won it decades ago.
She grew up in a house of terror. Her father was unspeakably cruel, beating his wife and five children daily for sport. In one haunting passage of her first painfully good book, Upstairs in the Crazy House, she describes how her mother finally packed them up and left one night after he tried to drown her by sticking her head in the toilet. They were finally free! She walked them around their suburban Montreal neighbourhood, until it became clear they had no place to go.
Then, she led them back home.
You can see why, by 18, she was a wreck, spending her days wandering the house, ringing her hands in fear and crying.
She thought again of suicide. Instead, she walked into the emergency room of a general hospital and asked to see the psychiatrist.
Over the next 11 years, she was hospitalized for depression another six times.
In the late seventies, when mental institutions shut down, Capponi was discharged to a run-down, dirty rooming house in Parkdale crowded with psychiatric patients. It was hardly better than a prison; most patients would never venture beyond the porch, so frightened had they become of the outside world that had so hastily discarded them.
Four years later, Capponi packed up her few meager belongings and left. She had seen the inside of what we now call the “mental health system.” She was determined to change it.
Her main message: patients are people who must be treated with respect and dignity. They need more than medication. They need what we all do — stability, love, a safe place to live, a purpose. Her mantra became “a home, a job, a friend.”
How she pursued that has changed over the years.
Her initial approach was the battering ram. She got a job as a community worker at the Parkdale Activity-Recreation Centre, and took politicians like Ontario Health Minister Larry Grossman on tours of squalid rooming houses, like her old home. She served politicians watery soup at city hall. She threatened revolution.
Soon, she learned change came easier as a bridge. She joined dozens of mental health committees, including powerful ones, like the provincial Psychiatric Patient Advocate Office.
Her sharp intellect and disarming dry humour won her many powerful friends who were in a position to make changes.
Celebrated psychologist and mental health champion Dr. Reva Gerstein once called Capponi her “teacher.”
She is what she preaches.
I phoned Capponi on Canada Day to congratulate her.
“It’s one of those events that makes you look back and go, ‘Holy Cow, it has been a very interesting ride,’ ” she said.
What stands out?
She told me about starting the Gerstein Crisis Centre, where people nearing psychological breakdown can get a bed and some help, without fear of being locked up.
“When we started it, we made a point that people with mental illness backgrounds would get [certain] jobs, everything else being equal,” she said. “It was the first time people who had mental illness could actually benefit from saying so.”
She talked also about becoming a member of Ontario’s Consent and Capacity Board, a tribunal that holds the key to freedom for people like her, locked up in psychiatric institutions. Before she joined, the survivor community largely considered the board a rubber stamp for zealous psychiatrists.
“I’m the first out crazy on the board,” she said. “I bring a new perspective. Two years ago, we did an education day. I brought in our guys to talk to the members about the cultural barriers to admitting one has mental illness.”
When she says “our guys,” she means graduates from Voices from the Street, an advocacy boot camp she helped launch a few years ago. She is the lead facilitator, teaching people all the tricks and lessons she learned over years.
The program started for fellow consumers/survivors, like her.
“When we added people with addictions and newcomers, everyone was elevated. It was brilliant,” she said. “The mix pulled people out of their stupid silos, so they saw not all their problems had to do with their label, mental illness. They saw single moms, newcomers had similar difficulties.”
With the Order of Canada, she has set the bar even higher.
“I hope they feel they have a large part in this,” she said, “like when the home team gets the Stanley Cup — everyone gets a piece of it.”
Canada Day also marked Capponi’s 66th birthday.
I can’t think of a better present.
Happy Birthday, Pat!
Credit: Toronto Star


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Universal Yums is a snack subscription box that sends out snacks and candies from a different country each month. Choose from the Yum Box for $15 a month, the Yum Yum Box for $25 a month, or the Super Yum Box for $39 a month.
This review is of the Yum Yum box, which is $25 a month.
This month’s box takes us to France. Let's dive in and discover what France has to offer!
This box was sent to us at no cost for review. (Check out the review process post to learn more about how we review boxes.)
About Universal Yums
The Subscription Box: Universal Yums
The Cost: $25 a month + free US shipping
The Products: The contents of the boxes change each month as they highlight the best snacks from each featured country. However, you can always expect a mix of flavors: salty, sweet, spicy, fruity, and more. Only authentic snacks from the featured country.
Ships to: The U.S., Canada, U.K., Australia, and Israel
Universal Yums “France” February 2020 Review
Universal Yums is such a wonderful experience! I love how they make this into such a learning experience for my family. Not only do we get to eat new and fun treats, but we also get to learn all about a new country. We adore this box and look forward to it arriving each and every month!
Side note: Because I have adapted to a low-carb lifestyle, my husband and 2 sons tasted all of these treats and shared their opinions with me for review purposes, but I did try a nibble here and there...
Upon opening the box, you are greeted with a bright, fun, animated sheet that welcomes us to the wonderful country of France! On the backside, they include "The Official Yum Awards." This ballot is where you can cast your vote for your favorite and not so favorite snacks in the box. If you post your ballot on social media, you could win more of your favorite snacks, and who doesn't want that?!
Next, we have a detailed pamphlet that is packed with information about this month's snacks, trivia, a matching game, a recipe, and a clue to next month's box!
Bret's Au Fromage du Jura
Did you know there is a floral cheese? I did not, so I was very interested to give these chips a nibble. These deliciously crunchy ripple chips are immersed in a coating of comte- a sweet, floral cheese, from the Franche-Comte province in eastern France. While I'm not sure I noticed a "floral" note, they were so tasty that my kids and husband gobbled the entire bag in mere seconds, which I take to mean two thumbs up!
Truffles Bar by Mathez - Buy a similar bar here for $2.49
These creamy, decadent truffles have all the texture you could want out of a truffle, plus they are dusted in a lovely bitter cocoa powder to offset the sweet milk chocolate ganache inside. My kids weren't the biggest fans of these morsels, and neither was my husband, saying they were too bitter and too rich, but my nibble thought they were very tasty, and it was hard for me to stop at just a taste!
Les Sables de La Mère Poulard - Buy an 8 oz package here for $5.99
I love buttery cookies, and these butter biscuits are heavenly! I just had a teensy taste, but in that small bit, I can tell you these are so yummy! The light shortbread flavor is wrapped in a slightly crunchy, pretty little biscuit. My youngest son, who doesn't have a huge sweet tooth, really enjoyed these, while my older son found them a bit boring. I suggested that we dip the remaining biscuits in melted chocolate and add sprinkles as a special treat for the weekend and they both were all for that!
Sibell Chips Saveur Vinaigre
Out of all of the flavors in the world, I was a little bummed to receive vinegar flavored potato chips, because the name just doesn't sound appetizing to me. Upon opening the package, the smell of vinegar wafted into the air, and I turned up my nose. My 4 year old tried one first and said, "mom, you have to try these!" Of course, I couldn't resist his sweet little face so I did, and guess what...I really really liked them!! The tangy flavor of vinegar with the saltiness of the potato chip was more potent than the traditional Lays salt and vinegar flavor (according to my husband) but even better!
Raspberry Mini Roll
I've always heard France is known for its desserts, and this little roll is proof they know what they are doing! This fluffy, soft cake is filled with sweet and flavorful raspberry jam. I am not a fan of imitation fruits, and you can definitely tell this roll contains real raspberries which was wonderful! The tartness of the berries and the sweetness of the cake is the perfect combination! My kids and husband devoured this roll!
Sibell Tube a Grignoter Fromage
These cheese flavored tube snacks reminded me a lot of tube-shaped Bugles. These crunchy, savory tubes are slightly ridged and have a lovely light cheese flavor which everyone is sure to enjoy. My kids thought they were pretty good, and my husband didn't mind them. While they weren't our favorite item in this month's box, they certainly weren't the worst either!
Cé Moi Dark Chocolate with Sea Salt Crystals
Before I started my low carb diet, I HATED dark chocolate. I found it much too bitter, and would rather skip dessert than eat anything with it. Now that I have been low carb for a couple of months now, I had to try a little bit since my kids and husband didn't care for it. Well, let's just say, my little bite turned into an entire square because this chocolate with the gourmet French sea salt is AMAZING! The bitterness of the dark chocolate paired with the extra saltiness of the fleur de sel is delicious! I plan on giving the rest of the squares to my grandma who adores dark chocolate just so I don't blow my diet!
My kids were so excited to see this package in the box, and couldn't wait to get their hands on it! They love strawberry candies and were hoping they would be as tasty as they look. The verdict: they LOVED them! These small round, pink candies are chewy and juicy, the perfect sweet! My husband even found himself asking for seconds.
Jacquot Almond Truffles - Similar flavor found here for $11.53
Like I have shared before, I LOVE receiving big fancy boxes of candy in this subscription, except when I don't like that said candy. Sadly, our family did not care for these truffles. While they were beautiful, and the ganache inside was creamy and tasty, we found the almond to be too strong, and almost fake tasting. Better luck next time!
The first item in this month's "Yum Bag" were 4 of these flavorful chews with sour filling. We received 3 peach tea and 1 cola version of these treats. I have to say these are very interesting. My kids found them way too sour, so naturally, I had to give them a whirl. I found the peach tea to explode sourness but in a good way! They were very sweet and surprising, and kind of delightful! The cola one was also surprisingly tasty, and interesting!
Caramels con Fleur de Sel
Oh salted caramels, how I love thee! These caramels are delicious, smooth, and creamy and I had to send them with my husband to work so I wouldn't be tempted to eat more than a bite! He thoroughly enjoyed them as well and was happy to have them all to himself!
Tetes Brulees Gout Cola
Because we received the cola-flavored candy chew above, I was excited to try this sour cola bar by the same company. Like the filled chews, these were also really sour and interesting tasting. I like cola, but not enough to want it as a candy, though these might have changed my mind. I should note that the kids did NOT like these, but my husband did.
The Verdict: We love Universal Yums, and this month was a lot of fun! Each and every month my family waits for this box and is thoroughly impressed. We love the fact we get to learn about faraway countries and try their snacks, all while home in our pajamas! We have discovered some really great snacks via this box, and it always leads to fun conversations! We can't wait to see where the March box will be from. Our clue is this: "Next month, an expedition is in store! Down the rio, we'll search from shore to shore. Not for critters - for something even more rare: Chilis, passionfruit...and Yums beyond compare!" I've got a guess! Do you?
- Best Yum: Cemoi Dark Chocolate with Sea Salt Crystals
- Runner-up: Fraisoo' Bool
- Worst Yum: Jacquot Almond Truffles
- Most Unusual: Tetes Brulees Gout Cola
To Wrap Up:
Can I still get this box if I sign up today? No. Each month they ship your box no later than the 15th day of the month. The first month you will receive a box varies based on availability and may depend on the size that you order.
Value Breakdown: This box is $25.00 a month (including shipping). I received 21 individually wrapped snacks, which averages out to $0.84 per item.
Keep Track of Your Subscriptions: Add this box to your subscription list or wishlist!
Which Universal Yums snack would you most like to try?

domain: food


Description of problem:
I have scsi controller on Initio chip Inic-1060p
When I install Fedora Core3 on my computer I cannt find a100u2w in
In FC3 CD1 I donnt find drvblock.img.
How I can install FC3 on my computer ?
Version-Release number of selected component (if applicable):
Steps to Reproduce:
This was reenabled after FC3 was released in an update kernel.
It'll work out-of-the-box in FC4. In the meantime, you'll have to
either get creative and make a new boot.iso with the errata kernel
inside, or try the boot.iso from rawhide.
(In reply to comment #1)
> See #137153
> This was reenabled after FC3 was released in an update kernel.
> It'll work out-of-the-box in FC4. In the meantime, you'll have to
> either get creative and make a new boot.iso with the errata kernel
> inside, or try the boot.iso from rawhide.
If I compile new kernel with a100u2w support, how I can build it into FC3 CD1 ?
What file in CD1 I must change and recompile CD ?
If you donnt know, but current kernels support subj:
% rpm -qlp /mnt/cdrom/Fedora/RPMS/kernel-2.6.9-1.667.i686.rpm | grep a100u2w
I will thank you if you write in details how i can recompile new FC3 CD1 with
new boot kernel including a100u2w
*** Bug 141046 has been marked as a duplicate of this bug. ***


text:
For Lemon Hound 3.0.1’s first Open Call, we received hundreds of incredible submissions. After two years of hiatus, it’s no surprise that we returned to a poetry community that was vibrant, dynamic, topical, and biting; what was a beautiful surprise was that that same community remembered us just as fondly. Lemon Hound 3.0 is a bit of a leaner and meaner beast, but we’d like to thank you for your incredible poems. It was a privilege to read them and it’s a privilege to present them to you here.
Tess Liem and Jake Byrne
FIRST OPEN CALL POETRY FOLIO:


text:
IBM is confident it will announce an Itanium-based workstation the day after Intel is expected to release the processor sometime in late March.
Big Blue plans to use the chip in a new range of IntelliStation workstations it has codenamed Rattler.
The system will sit above IBM's existing E Pro, M Pro and Z Pro systems, and use the 460 GX chipset. It will run at either 733Mhz or 800Mhz and boast 16Gb of memory - up from the 4Gb offered by IBM's current high-end workstation.
Although IBM said it hopes to release Itanium-based workstations before its rivals, it acknowledged that many users would likely delay implementation until McKinley - Intel's second-generation IA-64bit processor - appears sometime in 2002.
"Itanium is a dramatically new computing environment," said Rick Rudd, IntelliStation's product manager, who added that the mass market would probably wait until the technology has been tried and tested, and is more cost effective, before implementing.
Rudd believes early adopters will be large companies wanting to take advantage of 64bit computing for intensive engineering, financial applications and digital content creation, such as animation.
IBM has ported about 10 applications to the platform and said it could match or surpass the 209-strong software packages available for its existing 32bit workstations during the next year.
It is unlikely that customers will run their existing 32bit applications in the new environment because of compatibility issues, said Rudd.
IBM said 64bit Linux from Red Hat, Turbo Linux, SuSE and Caldera will be available at the same time as Itanium is released, while AIX 5L - IBM's next-generation Unix operating system - will be available in April. Whistler, the 64bit version of Windows 2000, is expected to follow a few months after that, said Rudd.
He declined to comment on pricing, but said Rattler would be priced higher than IBM's existing high-end Z Pro workstation, which costs between $3500 and $8500.
Ceres, located in the asteroid belt, has a carbonaceous-rich upper crust, SwRI study claims
The spacecraft found traces of hydrogen and oxygen molecules, known as hydroxyls, embedded in the rocky surface of the asteroid
The skeleton was unearthed more than 20 years ago in South Africa
Moon's dark side is mountainous, rugged and never visible from the Earth


Louisville City offense clicks in latest win
The Louisville City Football Club billed new signee Aodhan Quinn as an attacking addition, a reputation that also spilled over to the forward's teammates on Tuesday night.
Behind three first-half goals, including one by Quinn, the United Soccer Leagues franchise knocked off the Wilmington Hammerheads 3-0 in front of 4,911 fans at Louisville Slugger Field. It marked the most goals tallied in seven Louisville City FC games and came with a third clean sheet from goalkeeper Scott Goodwin.
"I think it was probably just a matter of time for the team to start clicking, and I'm glad I'm a part of it now," Quinn said. "I don't think I was a big inclusion in that. I just helped out, and the pieces fell together."
Quinn, a former Mid-American Conference Player of the Year at Akron, sandwiched his 40th-minute boot between two other Louisville City goals in the first half. He signed on Monday after playing last season for Orlando City SC – Louisville's Major League Soccer affiliate – and aside now-coach James O'Connor.
O'Connor said he first tried to sign "Quinnie" back in September.
"He was somebody we were after for a long time," the coach said.
It was worth the wait for a player who scored while playing a full game his first time out.
"(O'Connor) played in England like 500 games or something, so you know he was a good player," Quinn said. "...For me as a young player, I'm going to take everything he's telling me -- keep learning -- because I want to be there. I want to go where he's been."
The floodgates opened for the home team's offense just more than a minute after Quinn's goal when defender Conor Shanosky netted a shot in the 42nd minute, the third in what was a huge first half.
Earlier, midfielder Magnus Rasmussen – who in Louisville City's inaugural opener scored its first goal – also went down as the first to convert twice. The opportunity came when teammate Juan Guzman poked free possession from a defender deep on the Hammerheads' side of the field. Rasmussen finished the 16th-minute chance left of Wilmington's goalkeeper with his parents in the stands, visiting from Denmark.
The effort didn't stop after 45 minutes, though.
"We came into the locker room at halftime and coach was right on us," Shanosky said. "We've had a few slip-ups come second half, but we did a good job of making sure we were ready to go...and squashed any of their hopes right away."
Goodwin, the keeper out of North Carolina, then spoiled Trinity High School graduate Sunny Jane's homecoming. A forward who played college at Maryland, Jane attempted two of the four shots on goal stopped by Goodwin during what was another flawless night between the posts.
Now 3-1-3, Louisville City FC remained in the top half of the USL's Eastern Conference standings with the victory. O'Connor's bunch has a quick turnaround, set to host Toronto FC II at 7:30 p.m. Saturday.
"We're really pleased with how tonight's gone," O'Connor said of Tuesday's game. "There are still parts of our game that need attention. To score three goals and add a clean sheet, obviously, it's great."


I'll confess that I was caught rather off guard by this disarmingly lovely collection by the Tokyo, Japan-based composer Sokif. Every time a release fills my listening space for the first time, I listen with the hope that it'll be at the very least half-decent, but on the rare occasion a recording shows itself to be arresting in the best way possible, and Affectionate Unselfish is one such collection.
Apparently Sokif's previous albums (issued on the Revirth label) were beat-oriented affairs, but this latest one on Plop is a different animal altogether, one designed to emphasize his composer persona and training as a classical pianist. The fifty-minute album is no solo project, however, and, even though all nine pieces were written by Sokif, the positive impression made by Affectionate Unselfish is in part attributable to the contributions made by his guests: four female vocalists (Calu [Matryoshka], Eriko Kuribayashi, Kana Otsubo [Spangle called Lilli Line], Jo Mango), two alto sax players (Satoru Takahashi, Koji Nakamura), and a violoncellist (Robin Dupuy). Their contributions are spread across the album, with the singers appearing on different songs (Calu on five of them) and the saxes featured on the one vocal-less piece; Sokif, of course, plays piano throughout.
“The Butterfly Flies Over a Cloud” immediately catches one's ear with its motorik piano patterns and sparkling aura, but as the song develops, one's attention gradually shifts from the Reich-flavoured piano playing to the angelic vocal swirl generated by Calu's multi-layered voice. Enhanced by a near-subliminal electronic presence, the song's elements come together to form an hypnotic mass of repeating motifs that one could imagine carrying on for a full-hour in the tradition of Reich's Music for 18 Musicians. But Sokif brings the breathless song to an end before it reaches the six-minute mark to make way for the gentle lullaby “Toward the Streamer,” six heavenly minutes of delicate vocal expressions, stately piano melodies, and glistening electronics. Subsequent songs likewise gravitate towards the slower end of the tempo spectrum, but not objectionably.
Sokif deviates from the album's vocal template to let the saxes take over during “The Eyes Which Were Closed.” The move proves especially well-considered given how much conviction Takahashi and Nakamura bring to their playing on the piece, and the emotive wail of their saxes proves to be as affecting as the vocal performances do elsewhere. One final change-up occurs when Mango sings actual lyrics during the wistful closer “Sail,” in contrast to the other vocal songs, all of which feature wordless singing.I could imagine a jaded listener dismissing Sokif's music for being too pretty and verging on saccharine. But one would have to be deaf not to hear the beauty in the album's lilting title track, for instance, when Calu's soft murmur appears alongside the graceful melodies of the violoncello and piano. To these ears, Affectionate Unselfish is a breath of fresh air and a collection of genuine feeling and beauty.


text:
Game was developed by firaxis games, published by 2k studios and released in 2012. Brave new world is the second official expansion pack for the turnbased strategy video game civilization v. Gods and kings is an eminently worthwhile collection of big and small changes that enhance an already amazing game. Civilization v gods and kings expansion cracked revolt 2012 language. This is a mod based on the book series by george r. This mod provides an ingame editor for civ5 to change the map on the fly or to serve as a. It was released internationally three days later, on june 22, 2012. She now also gets two spies during the renaissance.
Battle of the gods, deck interactive, 2009, adventure, commercial, 10. May 10, 2012 civ fans will be happy to return to the addictive gameplay with the new sid meiers civilization v. Sid meiers civilization v gods and kings expansion steam. Civilization v s makers decided to just do away with the religion system altogether. So please rgaming tell me who the bests leaders in civ v are. However, you can join your friends that own the base game and play the base civilization 5 game.
Gods and kings is the first expansion pack for civilization v the critically acclaimed 2011 mac game of the year. It includes nine new civilizations, nine new wonders, three original. Civilization v gods and kings download torrent for pc. Best leaders in civilization v i have recently started playing civilization v and wanted to know who the best leaders are, i have gods and kings expansion which i know added some more leaders. If youre a civ fan who lost interest in v, this expansion will rekindle. If you like strategy games we recommend it for you.
Two years on gods and kings, the first expansion for the game, is aiming to reintroduce them. On june 19, 2012, the first expansion pack to the popular video game civilization v, entitled civilization v. This cinematic is 2012 taketwo interactive software and its subsidiaries. Feb 21, 20 this is a mod based on the book series by george r. Gods and kings is the first expansion pack for civilization v the critically acclaimed 2010 pc game of the year. Com one of the best civilization v mods one fantastic mod raidwarning. In the 12th century, the emperor hui zhong is faced with an internal rebellion led. Lets play sid meiers civilization v as the roman empire. The ship has been infiltrated by foreign forces and was going to crash in the. Mysticalsoft blog give you the best source to download free games, software, operating system, magazine, apps, etc. Discussion im planning on getting the civ v dlc but as of right now i can only get one, so, brave new world or gods and kings. Civilization 5 gods and kings walkthrough gamespot. Our setup includes both major expansions of civ v gods and kings as well as brave new world.
This got rid of that hot mess, but it also left a hole that needed to be filled. The two most obvious additions are espionage and faith. Your best bet is to have your friends create the game and you join them. The game semiutilizes the mythology of king arthur in that you play as artura. This robust expansion covers the entire scope of time from founding your first pantheon of the gods and spreading religion across the world, to deploying your spies in enemy cities in order to steal. The first expansion pack for civlization 5 has been released, bringing with it brand new religion and espionage systems, as. Firaxis toyed with religion in civ iv, and it was interesting, but badly broken. Civilization v gods and kings expansion cracked revolt. For units with the expansion disabled, please see this page. Being one man development team is not easy but luke hodorowicz is cracking on with releasing updates for his city builder. This list contains 2434 video game titles released for classic mac os 1 through 9. Church together in the face of martin luthers protestant revolt. Tagged with 2k games, firaxis games, sid meiers civilization v. Gods and kings is an expansion for the base civilization game so in order to get all the extra goodies your friends will also need the expansion as well.
Gods and kings is the first official expansion pack for the turnbased strategy game, sid meiers civilization v. Faith is another national economy, similar to the culture economy, as i described earlier. Torrent download link you can find below the description and screenshots. Brave new world is the second expansion pack for civilization v the critically acclaimed 2010 pc game of the year. On some computers the game crashes when selecting another player or taking seat. Gods and kings full iso and crack torrent files download. Jun 19, 2012 this is the opening cinematic for civ v s new expansion, gods and kings. Civilization v crashing randomly on windows 8 even when. It also adds additional diplomatic abilities to those found in the base game.
You do use an outdated and probably cracked version of the game. It features the introduction of religion as a major gameplay component to the game, through a faithbased mechanism. Civilization vi offers new ways to interact with your world, expand your empire across the map, advance your culture, and compete against historys greatest leaders to build a civilization that will stand the test of time. English, french, german, italian, japanese, korean, pol. Civilization is a popular 4x long runner game series. Deserts cover the globe, cities are destroyed, the end of every civilization is near. Our civilization 5 gods and kings walkthrough gives you tips for the expansion s new systems, changes to combat, and strategies. Jun 25, 2012 civilization 5 gods and kings walkthrough gandhi still loves nukes. At this page of torrent you can download the game called civilization v gods and kings adapted for pc. The shadow of the templars, revolution software, 1996.741 673 845 107 1196 970 605 616 1494 1143 539 122 622 1259 1070 308 795 754 6 908 895 1358 590 1456 30 929 191 819 910 1318 732 1209 847 960 94 397 634 561 1459 481 1154 1425 595 1362 615 297