Fit in 3 Min./Week

The short version of this is that according to real scientific research in both burning calories and muscle building intensity trumps duration. If you do the 1 minute of high intensity exercise you metabolism continues to burn calories for up to 36 hours, even while you sleep. If you do high intensity weight lifting your body can take from 3 days to 15 days or more to recover and build muscle before you should do try to build again. If you check the medical white papers on these you will start to understand why. The videos are the easy way to learn the basics.

http://www.dailymotion.com/video/xz2fwb_the-truth-about-exercise_lifestyle

This is the text from a great 1 hour BBC Horizon Truth about Exercise show.  See this also Medical Study How To Get Fit With 3 Minutes Of Exercise A Week: BBC Doc Tries “HIT” New research revealed on a BBC TV Horizon program broadcast in February 2012, suggests it is possible to improve some measures of fitness with just 3 minutes of exercise a week. Medical journalist Dr Michael Mosley, like many people, is not a great fan of exercise for its own sake, and set out to find how little he would need to do to get fit. And he discovered some surprising facts about health benefits of HIT, or High Intensity Training. Challenging Current Thinking “It goes against everything I was taught in medical school, and everything I have ever read since”, gasps Mosley to camera, as he completes a vigorous bout of pedaling on a stationary exercise bike while scientists look on. Mosley, who trained as a medical doctor before moving into journalism and broadcasting, introduces the one-hour program, “The Truth About Exercise”, by saying that what he discovered about exercise, thanks to the latest research, has challenged his view, and altered the way he lives his life. High Intensity Training A main theme of the TV program is High Intensity Training (HIT), where you do a number of shorts bursts of intense and effortful exercise with short recovery breaks in between. HIT is not new, but has come to prominence in recent years as more researchers have looked into and measured its health benefits. There are various forms of HIT, depending on the intensity and duration of the effortful bursts, and your fitness goals. (The HIT in this article is not to be confused with another type of workout also called HIT: a strength-training made popular in the 1970s by Arthur Jones, now practiced by many bodybuilders, where you work with weights and perform sets of repetitions to the point of momentary muscle failure.) Recent HIT research shows, for example, that doing ten one-minute sprints on a stationary exercise bike with about one minute of rest in between, three times a week, is as good for improving muscle as many hours of less strenuous conventional long-term biking. Professor Martin Gibala and his team at McMaster University, Hamilton, Ontario, Canada, carried out a study on college students,  and discovered HIT delivers the same physical benefits as traditional endurance training, even though it takes considerably less time, and surprisingly, involves doing less exercise. Types of HIT In Gibala ‘s student study, the participants had to pedal at their maximum possible effort level on a specially adapted lab bike. The thinking then was that “all out” was an important part of the HIT method. But then, in 2010, Gibala and colleagues published another study in The Journal of Physiology, where they showed how a less extreme form of HIT worked just as well for people whose doctors might be a bit worried about them adopting the “all out” method, for instance those who might be older, less fit and overweight. In that form of HIT, the workout was still beyond the comfort zone of most people (about 95% of maximal heart rate), but was only half of what might be regarded as an “all out” sprint. On the BBC program, Mosley tries a form of HIT developed by Jamie Timmons, professor of ageing biology at Birmingham University in the UK. In Timmons’ form of HIT, the bursts of high intensity are at maximum effort, but of very short duration (20 seconds at a time). Timmons told Mosley, who was doing no weekly exercise at the time, that he could expect to see improvements in a number of measures of health if he did just three minutes of HIT a week, for four weeks.   biking               Simple Program The HIT program he asked Mosley to follow was quite simple and can be done on a standard exercise bike: First, you warm up for a couple of minutes with some gentle cycling: then you cycle as fast as you possibly can (“hell for  leather”, as Mosley describes it) for 20 seconds. Then, you cycle gently again for a couple of minutes while you catch your breath, then do another 20 seconds “flat out”. Then, for a final time, two minutes gentle cycling to catch your breath, followed the third period of 20 seconds at “full throttle”. And that’s it. Do this HIT program three times a week, and you have a total of 3 minutes a week of intensive pedaling, and about 6 minutes of gentle pedaling. Mosley said he was somewhat skeptical, but he did as Timmons instructed: he followed this HIT program for four weeks, totaling 12 minutes of pedaling at “full throttle” and 36 minutes at a gentle pace. Insulin Sensitivity Timmons had tested Mosley for a number of health indices before he started, and then, after his 4 weeks of HIT, Mosley went back to the lab to be re-tested. A main test was for insulin sensitivity. Mosley was particularly keen to see this result as his father had been a diabetic and had died from complications linked to the disease. When they measured Mosley’s insulin sensitivity before he started his HIT exercise regime, the result showed he was just inside what would be regarded as healthy tolerance. Timmons told Mosley that research from a number of centers shows that doing 3 minutes HIT a week can improve insulin sensitivity by 24%. And this is exactly the amount by which Mosley’s own index improved. But bigger improvements than this have also been recorded, albeit with a slightly different HIT regime. A 2011 study by Gibala’s group at McMaster published in Medicine & Science in Sports & Exercise found a 35% improvement in insulin sensitivity after only two weeks. Their sedentary volunteers (average age 45) had done no exercise for over a year, and only had to work at 60% peak power (80- 95% of heart rate reserve). Their biking regime was 10 times 60-second bursts of intense pedaling with 60 seconds of  recovery time in between each, performed three times a week (the whole workout, including 3 minutes of warm-up and 5 minutes of cool -down, lasting less than half an hour). Insulin sensitivity is important for keeping blood sugar or glucose stable. When you eat, your digestion starts putting glucose into your bloodstream. This causes the pancreas to release insulin, a hormone that triggers body tissue to absorb circulating glucose. If your insulin sensitivity reduces, the pancreas has to release more and more insulin to keep blood glucose levels stable. Abnormally low insulin sensitivity is known as insulin resistance, a condition that results in high levels of insulin, glucose and fats circulating in the bloodstream. It is a main risk factor for metabolic syndrome, which increases the risk for coronary artery disease, stroke, and type 2 diabetes. It is not clear how HIT affects insulin sensitivity, but Timmons, and some other scientists that Mosley spoke to; suggest it could be because HIT uses many more muscles than conventional aerobic training. HIT engages 80% of the muscles of the body, compared to up to 40% during moderate jogging or cycling. HIT engages not only leg muscles, but also the muscles in the upper body, such as the arms and shoulders. One of the effects of exercise is to break down glycogen in muscles. Glycogen is a stored form of glucose. The theory is that removing stores of glycogen makes way for fresh glucose to be deposited from the bloodstream. So the more muscle tissue that come under this influence, the more space that is available for new glucose deposits. Aerobic Fitness There are some things that HIT will not necessarily do for you. For example, in Mosley’s case, it didn’t improve his aerobic fitness, the other main health index that Timmons and colleagues tested. The scientists said the reason Mosley’s aerobic fitness did not improve after HIT was because of his genes. A genetic test, taken before he did the HIT, predicted that no matter how much exercise he did, his aerobic fitness was unlikely to improve to the same extent as someone whose genes resemble those of Olympic gold medalists. The evidence that ties aerobic fitness to health shows that one of the best predictors of a healthy long life is the body’s ability to take in and use oxygen while we are exercising maximally. The more blood the heart pumps around the body, the more oxygen our muscles use and the lower our risk of disease and early death. And that is why aerobic exercise is promoted as important to health. The UK government’s guidelines for instance, say people should do 150 minutes of moderate, or 75 minutes of vigorous, exercise every week. (While this is what the guidelines state, it appears that more than three quarters of Brits don’t attain this level). Thus biking, brisk walking, swimming, running, endurance training, are all promoted as moderate to vigorous aerobic workouts that increase the body’s ability to take in and use oxygen, something the scientists measure as VO2 max: the maximum volume of oxygen used during exercise. The higher a person’s VO2 max, the more resilient they are to illness. But new research is beginning to show that perhaps this does not work for everyone. In 2010 the Journal of Applied Physiology published a large study, led by Timmons, that showed although aerobic exercise can and does increase VO2 max; it varies, according to genetic make-up. In a large sample of hundreds of people, all following the same supervised aerobic exercise regime several hours a week for months, there was a spectrum of results, ranging from some who experienced little or no increase in VO2 (the non- responders) to those who showed a huge benefit (the high-responders). Timmons and the very large international group of researchers, concluded that in the case of the non-responders, it is unlikely that aerobic training results in lowering their risk of heart disease and other chronic illnesses. They discovered they could predict, by looking at just 11 genes in a person’s genome, where they will fit on the spectrum of non- to high-responders. Apparently, around 15% of the population are non-responders, and around 20% are high-responders. The Link Between Exercise and Health Is an Individual Thing A group of experts is currently reviewing the UK government guidelines for exercise. On the BBC Horizon program, Timmons, a member of the expert group, told Mosley the problem with the current guidelines is they don’t take into account the variation in individual response to exercise, so there is no guarantee that following such a regime will actually give you the right results. Mosley said his experience of HIT, and what he learned about the research Timmons and colleagues were doing linking genes to exercise response, made him rethink a number of things about exercise: such as, the more you do, does not necessarily mean the more you benefit. In the same wa

y that technological advances in genome research are moving us into an era of personalized medicine, perhaps we are also moving toward an era of personalized exercise, says Mosley. What we are learning is that the link between exercise and health is an individual thing. Methods like HIT are useful, because very quickly, without spending a lot of time and effort, you can find out what works for you, and what doesn’t, and fine-tune a program that you can fit more easily into your lifestyle. Warning A word of caution: as always, before you take up a new form exercise, if you have any medical conditions, please talk to your doctor about it first. For instance, in the case of HIT, if your doctor thinks it is OK for you to try it, be sure to discuss whether the very high or moderate intensity form is more appropriate, and be clear about the benefits you may reasonably expect. Written by Catharine Paddock PhD Copyright: Medical News Today If you want Strength Training check these.

Static Contraction, Pete Sisco, Tony Robbins Get this strong  part2   Precision Training

Exercise Myths Busted

Are you ready to shed those unwanted pounds with exercise?  Before you get started with exercising for weight loss, get the truth about these common exercise myths.

Myth 1.  Doing crunches will get rid of belly fat.

Crunches are a type of resistance training for your abdominal muscles, which means that they help build and strengthen the muscles in your stomach.  They won’t, however, get rid of the fat on top of the muscle.  Unfortunately, there’s no way to target one specific area of your body for fat loss.  If you want to lose belly fat, you need to get id of the fat all over your body and you’ll see your results proportionately.

Myth 2.  Doing more rep with lighter weights is the fastest way to build muscle.

The reality is, lifting heavier weights that you can only lift 3 times or less will create larger, stronger muscles in a shorter amount of time.  Using lighter weights to complete more reps will help you improve your muscular endurance.  Most exercise experts recommend changing up your routine to avoid your body acclimating to a routine and slowing progress.

Myth 3.  Men don’t take exercise classes.

One of the number one reasons that men or women stop exercising is boredom.  Taking fitness classes can help you stay exciting about working out, which may prevent you from quitting your fitness routine entirely.  It’s a good idea for everyone, regardless of sex, to consider adding some variety to their exercise routine with new aerobics or yoga classes that work your body in different ways.

 

453 comments

  6. I think this is among the most significant info for me. And i am glad reading your article. But want to remark on few general things, The web site style is ideal, the articles is really excellent : D. Good job, cheers

  8. You’re so cool! I do not suppose I’ve truly read through a single thing like that before. So wonderful to discover another person with genuine thoughts on this topic. Really.. thank you for starting this up. This site is one thing that is needed on the internet, someone with some originality.

  9. Really liked what you had to say in your post, Sea Mist Medical Weight Loss How To Get Fit With 3 Minutes Of Exercise A Week | Sea Mist Medical Weight Loss, thanks for the good read!
    — Kieth

    http://www.terrazoa.com

  10. An impressive share! I’ve just forwarded this onto a coworker who has been doing a little homework on this. And he in fact bought me dinner due to the fact that I discovered it for him… lol. So allow me to reword this…. Thanks for the meal!! But yeah, thanks for spending some time to discuss this issue here on your web site.

  12. An intriguing discussion is definitely worth comment. There’s no doubt that that you need to write more about this subject, it might not be a taboo matter but typically people don’t talk about these issues. To the next! Many thanks!!

  13. That is a really good tip particularly to those fresh to the blogosphere. Brief but very accurate information… Thanks for sharing this one. A must read article!

  14. Hi, I do think this is a great website. I stumbledupon it 😉 I am going to return yet again since I book marked it. Money and freedom is the greatest way to change, may you be rich and continue to help other people.

  16. Howdy! I could have sworn I’ve visited this site before but after going through many of the posts I realized it’s new to me. Regardless, I’m certainly pleased I stumbled upon it and I’ll be bookmarking it and checking back frequently!

  17. It’s a shame you don’t hаνe a donаtе button!

    I’d without a doubt donate to this outstanding blog! I suppose for now i’ll
    sеttle for bоoκ-marking and adding youг RSS feeԁ to my
    Google aсcount. I look forward tо brаnd new upԁаtes anԁ wіll talk аbout thiѕ ωebsitе with my Facеbook
    group. Chаt soоn!

    Ηere is my ѕіte http://ourmindbodyandsoul.com

  18. Hi there, I believe your blog might be having browser compatibility problems. When I look at your website in Safari, it looks fine however, when opening in I.E., it has some overlapping issues. I just wanted to provide you with a quick heads up! Besides that, fantastic blog.

  21. I have to thank you for the efforts you’ve put in penning this website. I’m hoping to see the same high-grade blog posts by you in the future as well. In fact, your creative writing abilities has encouraged me to get my own website now 😉

  22. Your style is really unique in comparison to other folks I have read stuff from. I appreciate you for posting when you’ve got the opportunity, Guess I will just bookmark this web site.

  27. I have recently started a website, the info you provide on this website has helped me greatly. Thank you for all of your time & work. “It is no use saying, ‘We are doing our best.’ You have got to succeed in doing what is necessary.” by Sir Winston Churchill.

  31. Good write-up, I’m normal visitor of one’s website, maintain up the excellent operate, and It’s going to be a regular visitor for a long time.

  32. As soon as I discovered this site I went on reddit to share some of the love with them. “Love the little trade which thou hast learned, and be content therewith.” by Marcus Aurelius Antoninus.

  36. Thanks for the good writeup. It if truth be told used to be a enjoyment account it. Glance complex to more added agreeable from you! By the way, how could we be in contact?

  42. Yay google is my world beater aided me to find this outstanding site! . “A tough lesson in life that one has to learn is that not everybody wishes you well.” by Dan Rather.

  43. Hey, you used to write great, but the last few posts have been kinda boring… I miss your super writings. Past several posts are just a little bit out of track! come on!”To dare is to lose one’s footing momentarily. To not dare is to lose oneself.” by Sren Aaby Kierkegaard.

  45. Hello, i think that i saw you visited my weblog so i got here to “go back the desire”.I am attempting to find issues to enhance my site!I guess its good enough to make use of some of your ideas!!

  47. A motivating discussion is definitely worth comment. I think that you ought to publish more on this topic, it may not be a taboo subject but usually folks don’t speak about these issues. To the next! Best wishes.

  48. Simply wanna remark on few general things, The website style and design is perfect, the content is rattling excellent. “To establish oneself in the world, one has to do all one can to appear established.” by Francois de La Rochefoucauld.

  49. Just want to say your article is as amazing. The clearness on your submit is just cool and that i could assume you’re knowledgeable in this subject. Well along with your permission allow me to grasp your feed to stay updated with drawing close post. Thanks a million and please keep up the rewarding work.

  53. I enjoy your writing style truly loving this web site. “Lack of will power has caused more failure than lack of intelligence or ability.” by Flower A. Newhouse.

  61. Thanks for the auspicious writeup. It in fact was a entertainment account it. Look advanced to more delivered agreeable from you! However, how could we keep up a correspondence?

  62. Just wish to say your article is as surprising. The clarity to your post is simply spectacular and i could assume you are an expert in this subject. Fine along with your permission let me to take hold of your RSS feed to keep up to date with impending post. Thank you 1,000,000 and please keep up the enjoyable work.

  64. Nice read, I just passed this onto a friend who was doing a little research on that. And he just bought me lunch as I found it for him smile Therefore let me rephrase that: Thanks for lunch! “Creativity comes from zeal to do something, generally it is to make some money.” by B. J. Gupta.

  70. You have brought up a very superb points , thanks for the post. “Beginnings are apt to be shadowy and so it is the beginnings of the great mother life, the sea.” by Rachel Carson.

  75. Very interesting info !Perfect just what I was looking for! “It’s the Brady Act taking manpower and crime-fighting capability off the streets.” by Dennis Martin.

  77. You have noted very interesting points ! ps decent internet site . “I hate music, especially when it’s played.” by Jimmy Durante.

  79. I’ve recently started a site, the information you provide on this website has helped me tremendously. Thank you for all of your time & work. “You do ill if you praise, but worse if you censure, what you do not understand.” by Leonardo DaVinci.

  80. Keep up the fantastic piece of work, I read few blog posts on this internet site and I think that your web site is really interesting and has bands of great info .

  85. Its such as you read my thoughts! You seem to know a lot about this, like you wrote the book in it or something. I think that you can do with some percent to pressure the message home a little bit, but other than that, this is fantastic blog. A fantastic read. I’ll certainly be back.

  86. Thankyou for all your efforts that you have put in this. very interesting info . “Illegitimacy is something we should talk about in terms of not having it.” by Dan Quayle.

  88. Undeniably imagine that that you stated. Your favourite justification appeared to be at the net the easiest factor to consider of. I say to you, I certainly get annoyed even as folks think about worries that they just do not recognize about. You controlled to hit the nail upon the highest as smartly as outlined out the whole thing with no need side effect , folks can take a signal. Will probably be again to get more. Thank you!

  90. Simply wanna remark on few general things, The website design is perfect, the subject material is rattling great. “Art for art’s sake makes no more sense than gin for gin’s sake.” by W. Somerset Maugham.

  91. Merely a smiling visitant here to share the love (:, btw great layout. “He who will not reason is a bigot he who cannot is a fool and he who dares not is a slave.” by Sir William Drummond.

  92. That is very fascinating, You’re an overly skilled blogger. I have joined your feed and sit up for in search of more of your excellent post. Additionally, I have shared your web site in my social networks!

  94. I loved as much as you will receive carried out proper here. The comic strip is tasteful, your authored material stylish. nonetheless, you command get got an shakiness over that you would like be delivering the following. ill undoubtedly come more in the past once more as exactly the same just about very often inside case you shield this increase.

  95. Appreciate it for all your efforts that you have put in this. very interesting info . “The average Ph.D. thesis is nothing but a transference of bones from one graveyard to another.” by J. Frank Dobie.

  98. I like this weblog so much, saved to favorites. “Respect for the fragility and importance of an individual life is still the mark of an educated man.” by Norman Cousins.

  103. Hello There. I discovered your weblog the use of msn. This is a really well written article. I’ll make sure to bookmark it and return to read more of your helpful information. Thanks for the post. I’ll certainly return.

  109. Nice read, I just passed this onto a colleague who was doing a little research on that. And he actually bought me lunch as I found it for him smile Thus let me rephrase that: Thank you for lunch! “Curiosity will conquer fear even more than bravery will.” by James Stephens.

  110. This is really interesting, You are an overly skilled blogger. I’ve joined your rss feed and stay up for in search of more of your wonderful post. Also, I have shared your website in my social networks!

  113. Hey There. I found your blog the usage of msn. That is a really well written article. I’ll make sure to bookmark it and come back to read more of your helpful info. Thank you for the post. I will definitely return.

  114. I’ve recently started a site, the information you provide on this web site has helped me greatly. Thank you for all of your time & work.

  117. Hello There. I discovered your weblog using msn. That is an extremely neatly written article. I will be sure to bookmark it and return to learn more of your useful information. Thanks for the post. I will certainly return.

  119. Hey There. I found your blog using msn. That is a really neatly written article. I’ll be sure to bookmark it and return to read more of your useful information. Thank you for the post. I’ll definitely return.

  122. I conceive other website owners should take this site as an model, very clean and superb user friendly style and design . “It is the sign of a week mind to be unable to bear wealth.” by Seneca.

  125. Very interesting details you have mentioned , appreciate it for putting up. “Brass bands are all very well in their place – outdoors and several miles away.” by Sir Thomas Beecham.

  126. I think this is one of the such a lot important info for me. And i am glad studying your article. But should remark on some normal things, The site style is perfect, the articles is really excellent :D. Good task, cheers.

  130. Keep up the superb work , I read few articles on this site and I conceive that your blog is real interesting and contains bands of wonderful information.

  135. I like what you guys are up too. Such intelligent work and reporting! Carry on the superb works guys I’ve incorporated you guys to my blogroll. I think it’ll improve the value of my web site :). “As is a tale, so is life not how long it is, but how good it is, is what matters.” by Lucius Annaeus Seneca.

  139. Some genuinely excellent blog posts on this website, appreciate it for contribution. “For today and its blessings, I owe the world an attitude of gratitude.” by Clarence E. Hodges.

  142. Great post, I think people should learn a lot from this web site its rattling user genial . “My father always told me, ‘Find a job you love and you’ll never have to work a day in your life.'” by Jim Fox.

  143. Simply desire to say your article is as surprising. The clarity for your submit is just cool and i can think you are a professional in this subject. Fine with your permission let me to seize your feed to stay updated with approaching post. Thanks a million and please continue the rewarding work.

  146. Wohh just what I was searching for, regards for putting up. “Talent develops in tranquillity, character in the full current of human life.” by Johann Wolfgang von Goethe.

  147. Thanks for sharing excellent informations. Your site is very cool. I am impressed by the details that you’ve on this site. It reveals how nicely you understand this subject. Bookmarked this web page, will come back for extra articles. You, my pal, ROCK! I found just the information I already searched all over the place and simply couldn’t come across. What a great site.

  151. You’re so interesting! I don’t suppose I have read through something like this before. So wonderful to discover another person with some unique thoughts on this topic. Seriously.. thank you for starting this up. This site is something that is needed on the internet, someone with some originality!

  156. You have made some decent points there. I looked on the net for more information about the issue and found most individuals will go along with your views on this web site.

  159. I cherished as much as you will receive performed proper here. The sketch is tasteful, your authored material stylish. however, you command get bought an shakiness over that you wish be handing over the following. ill undoubtedly come further beforehand once more as precisely the same nearly very frequently inside of case you protect this increase.

  161. Great post, I think blog owners should acquire a lot from this weblog its rattling user friendly . “You don’t have to deserve your mother’s love. You have to deserve your father’s.” by Robert Frost.

  162. I like what you guys are up also. Such clever work and reporting! Keep up the excellent works guys I have incorporated you guys to my blogroll. I think it’ll improve the value of my website :). “The part can never be well unless the whole is well.” by Saul Bellow.

  169. Thank you for sharing superb informations. Your web-site is so cool. I’m impressed by the details that you’ve on this website. It reveals how nicely you understand this subject. Bookmarked this website page, will come back for more articles. You, my pal, ROCK! I found simply the information I already searched all over the place and just couldn’t come across. What a perfect web-site.

  170. After checking out a number of the blog articles on your website, I truly appreciate your way of blogging. I saved as a favorite it to my bookmark webpage list and will be checking back soon. Take a look at my web site as well and let me know how you feel.

  173. Good website! I truly love how it is simple on my eyes and the data are well written. I am wondering how I might be notified whenever a new post has been made. I’ve subscribed to your RSS which must do the trick! Have a nice day! “Reputation is what other people know about you. Honor is what you know about yourself.” by Lois McMaster Bujold.

  176. I believe that is among the such a lot significant information for me. And i’m glad reading your article. However should commentary on some common issues, The site taste is great, the articles is truly excellent :D. Just right process, cheers.

  177. But a smiling visitor here to share the love (:, btw great style and design . “He who will not reason is a bigot he who cannot is a fool and he who dares not is a slave.” by Sir William Drummond.

  178. Definitely believe that that you stated. Your favorite reason appeared to be on the internet the simplest thing to remember of. I say to you, I certainly get irked while other people think about worries that they just don’t understand about. You controlled to hit the nail upon the top as well as outlined out the entire thing without having side effect , people can take a signal. Will likely be back to get more. Thanks!

  181. That is very interesting, You’re an excessively professional blogger. I’ve joined your feed and stay up for looking for extra of your fantastic post. Additionally, I’ve shared your website in my social networks!

  188. Having read this I believed it was rather enlightening. I appreciate you finding the time and energy to put this article together. I once again find myself spending a significant amount of time both reading and commenting. But so what, it was still worth it!

  191. This is absolutely brilliant! Congratulations on trying to revitalize the written word no texting, no email, no whatever’s next! I do not own a computer proud of being “computer free”. Maybe old fashioned, but receiving a hand written letter is planning to be so refreshing! Thank you for focusing on a rapidly declining art the hand written letter and/or note.
    Can’t wait around to receive my first letter! Judy Robertson

  197. But a smiling visitant here to share the love (:, btw great style and design. “Individuals may form communities, but it is institutions alone that can create a nation.” by Benjamin Disraeli.

  199. I really appreciate this post. I’ve been looking everywhere for this! Thank goodness I found it on Bing. You’ve made my day! Thx again! “That which does not kill us makes us stronger.” by Friedrich Nietzsche.

  201. I truly appreciate this post. I have been looking everywhere for this! Thank goodness I found it on Bing. You’ve made my day! Thank you again! “One never goes so far as when one doesn’t know where one is going.” by Johann Wolfgang von Goethe.

  205. This is really fascinating, You’re an excessively professional blogger. I’ve joined your feed and sit up for searching for extra of your excellent post. Also, I’ve shared your website in my social networks!

  207. Only wanna remark on few general things, The website style is perfect, the content material is real fantastic. “In business school classrooms they construct wonderful models of a nonworld.” by Peter Drucker.

  210. Just wanna tell that this is invaluable , Thanks for taking your time to write this. “We can’t all be heroes because somebody has to sit on the curb and clap as they go by.” by Will Rogers.

  212. You have mentioned very interesting details ! ps decent web site . “Do not quench your inspiration and your inmagination do not become the slave of your model.” by Vincent Van Gogh.

  217. I think this website has some rattling good info for everyone :D. “Heat cannot be separated from fire, or beauty from The Eternal.” by Alighieri Dante.

  220. Hello, you used to write excellent, but the last few posts have been kinda boring… I miss your tremendous writings. Past few posts are just a little bit out of track! come on!”To dare is to lose one’s footing momentarily. To not dare is to lose oneself.” by Sren Aaby Kierkegaard.

  221. This is really interesting, You are an excessively professional blogger. I’ve joined your feed and sit up for looking for extra of your great post. Additionally, I’ve shared your website in my social networks!

  222. Very fantastic information can be found on website . “Preach not to others what they should eat, but eat as becomes you, and be silent.” by Epictetus.

  223. Thank you for sharing superb informations. Your web site is very cool. I am impressed by the details that you’ve on this web site. It reveals how nicely you perceive this subject. Bookmarked this website page, will come back for extra articles. You, my friend, ROCK! I found simply the info I already searched everywhere and just could not come across. What an ideal site.

  227. I really appreciate this post. I have been looking all over for this! Thank goodness I found it on Bing. You’ve made my day! Thank you again! “One never goes so far as when one doesn’t know where one is going.” by Johann Wolfgang von Goethe.

  228. I conceive other website proprietors should take this website as an model, very clean and good user friendly layout. “No act of kindness, no matter how small, is ever wasted.” by Aesop.

  231. Outstanding post, I believe people should acquire a lot from this web blog its rattling user genial . “My father always told me, ‘Find a job you love and you’ll never have to work a day in your life.'” by Jim Fox.

  234. Keep up the wonderful work, I read few articles on this site and I believe that your web blog is really interesting and holds circles of wonderful information.

  236. I saw a lot of website but I conceive this one has something extra in it. “He’s a real loser. He moved into a new neighborhood and got run over by the Welcome Wagon.” by Red Buttons.

  237. We are a group of volunteers and starting a brand new scheme in our community. Your web site offered us with useful info to paintings on. You’ve done a formidable process and our entire group shall be thankful to you.

  238. I believe this internet site contains some rattling superb info for everyone :D. “I like work it fascinates me. I can sit and look at it for hours.” by Jerome K. Jerome.

  242. Outstanding post, I conceive blog owners should larn a lot from this weblog its rattling user genial . “You don’t have to deserve your mother’s love. You have to deserve your father’s.” by Robert Frost.

  243. Very interesting topic , thanks for putting up. “Integrate what you believe into every single area of your life.” by Meryl Streep.

  244. I like this site very much, Its a really nice place to read and find information. “The one thing that doesn’t abide by majority rule is a person’s conscience.” by Harper Lee.

  245. Great post, I think website owners should learn a lot from this web site its real user friendly . “My father always told me, ‘Find a job you love and you’ll never have to work a day in your life.'” by Jim Fox.

  250. I truly appreciate this post. I have been looking everywhere for this! Thank goodness I found it on Bing. You’ve made my day! Thx again! “One never goes so far as when one doesn’t know where one is going.” by Johann Wolfgang von Goethe.

  254. That is very attention-grabbing, You’re a very professional blogger. I have joined your feed and look forward to in search of more of your magnificent post. Also, I’ve shared your site in my social networks!

  255. You have brought up a very fantastic details , thankyou for the post. “For visions come not to polluted eyes.” by Mary Howitt.

  256. I saw a lot of website but I think this one has got something special in it. “When I meet a man I ask myself, ‘Is this the man I want my children to spend their weekends with'” by Rita Rudner.

  257. Its such as you read my thoughts! You appear to understand so much approximately this, such as you wrote the e-book in it or something. I believe that you just could do with some p.c. to power the message home a little bit, however other than that, this is great blog. An excellent read. I will certainly be back.

  271. Hey, you used to write wonderful, but the last several posts have been kinda boring… I miss your tremendous writings. Past few posts are just a little out of track! come on!”In politics stupidity is not a handicap.” by Napoleon Bonaparte.

  281. I would like to thnkx for the efforts you’ve put in writing this web site. I’m hoping the same high-grade web site post from you in the upcoming as well. In fact your creative writing skills has encouraged me to get my own blog now. Actually the blogging is spreading its wings fast. Your write up is a good example of it.

  282. Appreciate it for all your efforts that you have put in this. Very interesting information. “The rule is perfect in all matters of opinion our adversaries are insane.” by Mark Twain.

  284. Excellent read, I just passed this onto a colleague who was doing some research on that. And he actually bought me lunch because I found it for him smile Thus let me rephrase that: Thank you for lunch! “A human being has a natural desire to have more of a good thing than he needs.” by Mark Twain.

  288. I got what you intend, regards for posting .Woh I am glad to find this website through google. “Remember that what you believe will depend very much on what you are.” by Noah Porter.

  289. Exactly what I was looking for, thankyou for putting up. “Pardon one offense, and you encourage the commission of many.” by Publilius Syrus.

  290. Good write-up, I am regular visitor of one’s site, maintain up the excellent operate, and It is going to be a regular visitor for a lengthy time.

  292. Hiya, I am really glad I have found this information. Nowadays bloggers publish just about gossips and web and this is actually frustrating. A good blog with exciting content, this is what I need. Thanks for keeping this web-site, I will be visiting it. Do you do newsletters? Can’t find it.

  293. But wanna comment on few general things, The website pattern is perfect, the content is rattling fantastic. “The enemy is anybody who’s going to get you killed, no matter which side he’s on.” by Joseph Heller.

  294. I like this weblog very much, Its a really nice berth to read and obtain info . “There are two ways of spreading light to be the candle or the mirror that reflects it.” by Edith Newbold Jones Wharton.

  297. Hello, you used to write magnificent, but the last few posts have been kinda boring… I miss your tremendous writings. Past several posts are just a little bit out of track! come on!”The smaller the understanding of the situation, the more pretentious the form of expression.” by John Romano.

  301. Its like you learn my thoughts! You seem to know a lot about this, like you wrote the e-book in it or something. I feel that you can do with some p.c. to power the message house a little bit, however instead of that, that is fantastic blog. A fantastic read. I will definitely be back.

  303. Nice read, I just passed this onto a colleague who was doing some research on that. And he actually bought me lunch since I found it for him smile Thus let me rephrase that: Thanks for lunch! “But O the truth, the truth. The many eyes That look on it The diverse things they see.” by George Meredith.

  304. I like what you guys are up also. Such smart work and reporting! Carry on the superb works guys I have incorporated you guys to my blogroll. I think it’ll improve the value of my website :). “The bigger the information media, the less courage and freedom they allow. Bigness means weakness.” by Eric Sevareid.

  307. Hiya, I am really glad I have found this info. Nowadays bloggers publish just about gossips and web and this is actually irritating. A good site with interesting content, this is what I need. Thank you for keeping this website, I’ll be visiting it. Do you do newsletters? Can not find it.

  308. We’re a gaggle of volunteers and starting a brand new scheme in our community. Your web site provided us with valuable information to paintings on. You’ve performed an impressive process and our whole neighborhood can be thankful to you.

  310. But a smiling visitant here to share the love (:, btw great pattern . “The worst-tempered people I’ve ever met were the people who knew they were wrong.” by Wilson Mizner.

  311. Wohh exactly what I was searching for, appreciate it for putting up. “Be nice to everyone on your way to the top because you pass them all on the way down.” by Fred Hufnagel, Sr..

  312. I have recently started a site, the info you offer on this website has helped me greatly. Thanks for all of your time & work. “Americans detest all lies except lies spoken in public or printed lies.” by Edgar Watson Howe.

  317. Real excellent info can be found on web blog . “The quality of an organization can never exceed the quality of the minds that make it up.” by Harold R. McAlindon.

  318. Some really nice and utilitarian info on this web site, likewise I believe the style and design holds great features.

  321. I believe other website owners should take this website as an model, very clean and great user genial pattern . “It is the sign of a week mind to be unable to bear wealth.” by Seneca.

  326. I would like to thnkx for the efforts you’ve put in writing this website. I’m hoping the same high-grade web site post from you in the upcoming also. In fact your creative writing skills has inspired me to get my own web site now. Really the blogging is spreading its wings quickly. Your write up is a good example of it.

  327. Good site! I truly love how it is easy on my eyes and the data are well written. I am wondering how I might be notified when a new post has been made. I’ve subscribed to your RSS feed which must do the trick! Have a great day! “If you are going to do something wrong at least enjoy it.” by Leo C. Rosten.

  332. I simply want to say I am new to blogs and certainly savored this web page. Probably I’m want to bookmark your site . You certainly come with great article content. Many thanks for sharing your website.

  334. Its like you read my thoughts! You appear to understand a lot approximately this, such as you wrote the guide in it or something. I think that you just could do with some % to power the message home a bit, however instead of that, that is wonderful blog. An excellent read. I’ll definitely be back.

  335. Simply wanna input on few general things, The website style and design is perfect, the content material is very superb. “Good judgment comes from experience, and experience comes from bad judgment.” by Barry LePatner.

  341. Yay google is my queen assisted me to find this outstanding web site ! . “How can I be useful, of what service can I be There is something inside me, what can it be” by Vincent Van Gogh.

  344. Good web site! I really love how it is simple on my eyes and the data are well written. I’m wondering how I could be notified when a new post has been made. I’ve subscribed to your RSS which must do the trick! Have a great day! “A crime which is the crime of many none avenge.” by Lucan.

  345. I feel this is among the such a lot vital information for me. And i am glad studying your article. But should statement on few basic things, The website style is wonderful, the articles is truly nice :D. Just right job, cheers.

  348. Very interesting information!Perfect just what I was searching for! “It’s the Brady Act taking manpower and crime-fighting capability off the streets.” by Dennis Martin.

  351. I need to to thank you for this great read!! I definitely enjoyed every little bit of it. I have got you bookmarked to check out new stuff you post…

  352. Hi there! This blog post couldn’t be written much better! Looking through this article reminds me of my previous roommate! He always kept preaching about this. I most certainly will forward this article to him. Fairly certain he’ll have a good read. Thank you for sharing!

  355. Very interesting points you have remarked, thanks for posting . “It is seldom that liberty of any kind is lost all at once.” by David Hume.

  357. Simply wanna tell that this is extremely helpful, Thanks for taking your time to write this. “Though thou has never so many counselors, yet do not forsake the counsel of your soul.” by John Ray.

  359. I like this web site its a master peace ! Glad I discovered this on google. “Irrationally held truths may be more harmful than reasoned errors.” by Thomas Huxley.

  362. I like this web blog very much, Its a really nice office to read and receive information. “The mark of a good action is that it appears inevitable in retrospect.” by Robert Louis Stephenson.

  363. Very interesting subject , regards for putting up. “To have a right to do a thing is not at all the same as to be right in doing it.” by G. K. Chesterton.

  365. I believe other website proprietors should take this internet site as an model, very clean and wonderful user friendly layout. “No act of kindness, no matter how small, is ever wasted.” by Aesop.

  374. Hiya, I’m really glad I have found this information. Today bloggers publish only about gossips and web and this is really annoying. A good site with interesting content, that is what I need. Thanks for keeping this site, I’ll be visiting it. Do you do newsletters? Can not find it.

  376. Its such as you learn my mind! You appear to know a lot about this, such as you wrote the ebook in it or something. I believe that you just could do with a few % to pressure the message home a bit, however instead of that, that is excellent blog. A great read. I will definitely be back.

  378. I got what you mean , regards for posting .Woh I am glad to find this website through google. “Remember that what you believe will depend very much on what you are.” by Noah Porter.

  380. After I initially left a comment I appear to have clicked the -Notify me when new comments are added- checkbox and now every time a comment is added I recieve 4 emails with the exact same comment. There has to be an easy method you are able to remove me from that service? Thank you!

  383. This is really attention-grabbing, You’re an excessively skilled blogger. I have joined your rss feed and sit up for in quest of extra of your excellent post. Also, I’ve shared your website in my social networks!

  384. Simply desire to say your article is as astounding. The clarity in your publish is simply great and i can assume you are knowledgeable on this subject. Fine with your permission allow me to take hold of your feed to stay up to date with impending post. Thanks 1,000,000 and please continue the gratifying work.

  388. Great post, I think people should acquire a lot from this site its very user friendly. So much good information on here :D.

  390. Right here is the perfect blog for anyone who wishes to find out about this topic. You know a whole lot its almost tough to argue with you (not that I personally would want to…HaHa). You definitely put a brand new spin on a subject which has been discussed for decades. Excellent stuff, just excellent!

  398. Pingback: Dentistas Barcelona

  400. Hello There. I discovered your blog the usage of msn. This is a very well written article. I’ll make sure to bookmark it and come back to learn extra of your helpful information. Thanks for the post. I will definitely return.

  401. Just wish to say your article is as surprising. The clarity on your put up is just excellent and that i could assume you are an expert in this subject. Well with your permission let me to grasp your RSS feed to stay updated with imminent post. Thank you one million and please carry on the enjoyable work.

  402. Hiya, I am really glad I’ve found this info. Nowadays bloggers publish only about gossips and net and this is actually irritating. A good blog with interesting content, that is what I need. Thank you for keeping this website, I’ll be visiting it. Do you do newsletters? Cant find it.

  404. Very interesting info !Perfect just what I was searching for! “If you want to test your memory, try to recall what you were worrying about one year ago today.” by Rotarian.

  409. Respect to article author , some good entropy. “If you don’t leap, you’ll never know what it’s like to fly.” by Guy Finley.

  410. I’ve recently started a website, the information you provide on this site has helped me tremendously. Thank you for all of your time & work. “Americans detest all lies except lies spoken in public or printed lies.” by Edgar Watson Howe.

  411. I think other website owners should take this web site as an example , very clean and good user pleasant style . “When we lose one blessing, another is often, most unexpectedly, given in its place.” by Clive Staples Lewis.

  420. I really appreciate this post. I’ve been looking everywhere for this! Thank goodness I found it on Bing. You’ve made my day! Thanks again!

  424. Some truly excellent information, Glad I discovered this. “War does not determine who is right – only who is left.” by Bertrand Russell.

  426. Its like you learn my mind! You appear to understand so much approximately this, like you wrote the guide in it or something. I think that you can do with a few percent to pressure the message home a little bit, however other than that, that is great blog. An excellent read. I will certainly be back.

  427. I feel that is one of the most vital information for me. And i am happy studying your article. However should statement on some basic things, The web site taste is great, the articles is truly excellent :D. Excellent process, cheers.

  429. You are so awesome! I do not believe I’ve truly read through anything like this before. So great to discover another person with genuine thoughts on this subject matter. Seriously.. many thanks for starting this up. This website is something that’s needed on the web, someone with a bit of originality!

  430. I like what you guys are up too. Such smart work and reporting! Carry on the superb works guys I have incorporated you guys to my blogroll. I think it’ll improve the value of my site :). “A court is a place where what was confused before becomes more unsettled than ever.” by Henry Waldorf Francis.

  437. Thank you for the auspicious writeup. It in truth was once a leisure account it. Glance complex to more brought agreeable from you! By the way, how could we keep in touch?

  438. I blog quite often and I genuinely thank you for your content. This article has really peaked my interest. I’m going to bookmark your website and keep checking for new information about once a week. I opted in for your RSS feed too.

  444. Its great as your other blog posts : D, appreciate it for posting . “History is a pact between the dead, the living, and the yet unborn.” by Edmund Burke.

  450. It’s perfect time to make a few plans for the longer term and it’s time to be happy. I’ve learn this put up and if I may I want to recommend you some interesting issues or tips. Perhaps you can write subsequent articles referring to this article. I want to learn even more issues approximately it! http://www.hghreleaserreview.com

  451. I truly appreciate this post. I’ve been looking all over for this! Thank goodness I found it on Bing. You’ve made my day! Thanks again!

  453. Great write-up, I am regular visitor of one’s website, maintain up the excellent operate, and It is going to be a regular visitor for a lengthy time.

Comments are closed.