Percussion band Coral Beats will hold an event dubbed ‘Coral Beats for the Coral Reef‘ on Sunday, March 10 at 7.00pm at Warwick Academy, where they plan to use objects they found during beach cleanups to “create new sounds.” A spokesperson said, “Members of Coral Beats, Bermuda’s own all female Brazilian percussion band, have been busy […]

The Bermuda Diabetes Association, together with local partners, will introduce the Blue Circle Walk on October 28, a self-guided route in Hamilton designed to promote healthier lifestyles. A spokesperson said, “The Bermuda Diabetes Association with the support of the Corporation of Hamilton and many Hamilton businesses are launching a self guided walking route around the […]

A man was cleared of illegal fishing on Friday [Aug 21] after revealing his catch of mussels to the Police, and a Fisheries Officer confirmed that no illegal fishing had taken place. A Bermuda Maritime Operations Centre spokesperson said, “On Friday 21st August 12:16pm, A member of the public calls BMOC to report his suspicion […]

The police are urging the motoring public to “drive and ride with caution as the winds are presently very high,” adding that “there is already one report of a woman being blown off of her cycle.” A police spokesperson said, “The motoring public should be advised to please drive and ride with caution as the […]

The Corporation of Hamilton said they will be correcting the “Kerp Clear” road marking located on Front Street, and explained that what happened was an “oversight” as the “worker only had one ‘E’ stencil so he used the ‘R’ as a place-marker when laying out the word with the intent to re-use the ‘E’ after […]

The two male occupants of the vehicle “did not appear to have been injured” after they crashed overboard in the area of the Causeway, the police confirmed today. A police spokesperson said, “Shortly before 6:00 a.m. today, Saturday, 14th May, 2022, police received a 911 report that a SUV had gone overboard at the Causeway. […]

[Written by Stephen Wright] Aeziah Divine made a solid start to the FAB-Racing Minibike British Championship at the Lydd Kart Circuit in Kent last weekend. The 12-year-old, who competes in the MK50 class, finished fifth in all three races despite missing two days of practice because of mechanical issues. Divine, who qualified in sixth place, said: […]

The Bermuda Motorcycle Racing Club season resumed at the Southside Moto Sports Park. Nevaeh Gaugain won two of the three races in the Ohvale GP 190cc Class, with Jediah Cumbermack winning the other. Daunte Fox won two of the three races in the Kawasaki Ninja 400cc Class, with Jalon Smith claiming victory in the other. […]

BUEI’s movie series will continue with the upcoming screening of the 2023 Comedy-Drama, ‘The Miracle Club’, scheduled for Saturday, February 24. A spokesperson said, “Films at BUEI continue at the Bermuda Underwater Exploration Institute [BUEI] with the screening of the 2023 Comedy-Drama, ‘The Miracle Club’ on Saturday, February 24th at 7:30pm in our Tradewinds Auditorium. […]

The Bermuda Underwater Exploration Institute [BUEI] announced a screening of “The Miracle Club” on Tuesday, July 16, as part of its “BUEI Silver Screens” series. A spokesperson said, “‘BUEI Silver Screens’ continues at the Bermuda Underwater Exploration Institute [BUEI] with the screening of ‘The Miracle Club’ on Tuesday, July 16th at 2 pm in our […]

The police provided an update following a three vehicle collision in Warwick last week. A police spokesperson said, “A Government van driver involved in a collision with two cars on Middle Road, near the junction with Longford Road in Warwick around 3pm Tuesday, 9th July 2024, was arrested on suspicion of impaired driving and later […]

[Updated] A truck crashed on Middle Road in Devonshire this morning. A police spokesperson said, “Police officers are currently at the scene of a reported single vehicle collision in Devonshire. Details remain limited at this time. However, it is understood that a truck overturned along Middle Road, Devonshire, in the vicinity of Saltus Grammar [Lower […]

A collision involving motorcars occurred in Sandys today [Sept 9], with one driver sustaining injuries. A police spokesperson said, “Around 5:50 PM on Monday 9 September 2024, police and other first responders were dispatched to a report of a two vehicle collision, involving motorcars on Somerset Road Sandys in the vicinity of Lantana Drive. “Information […]

Part of Harbour Road in Paget Parish will be closed between 10:00am and 12:00pm today [Sept 19] to “allow for the placement of a crane to extract a submerged vehicle from Hamilton Harbour.” Bermuda Police Service Statement A police spokesperson said, “Please be advised that between 10:00 a.m. and 12:00 p.m. today, efforts will be […]

A collision in Paget yesterday involving a car and two motorcycles resulted in one of the motorcycle riders being injured. A police spokesperson said, “Shortly after 4:00 p.m. on Wednesday, September 25, 2024, police, Bermuda Fire and Rescue along with Emergency Medical Services, attended a serious road traffic collision involving a motor car and two motorcycles […]

[Updated] A two vehicle collision involving a car and a motorcycle occurred this afternoon [Sept 29] on Harbour Road in Warwick. A police spokesperson said, “Around 2:20pm Sunday, 29th September 2024, police officers responded to a reported two vehicle collision on Harbour Road in Warwick. “Details remain limited at this time. “However, it is understood […]

[Updated] Police responded to a single vehicle collision on North Shore Road in Hamilton parish this morning. A police spokesperson said, “Around 8:55am Monday, 30th September 2024, police officers responded to a reported single vehicle collision on North Shore Road in Hamilton parish. “Details remain limited at this time. “However, it is understood that a woman […]

On October 8, 2024, police found two abandoned vehicles in separate road traffic collisions in Smiths and Sandy’s, with no injuries reported. A police spokesperson said, “Around 1:25 a.m. on Monday, October 8, 2024 Police received a report of a single vehicle road traffic collision [RTC] on Middle Road, near the junction with Verdmont Road, […]

There has been a two vehicle road traffic collision involving a motorcar and a motorcycle in the area of Barnes Corner in Southampton Parish. A police spokesperson said, “There has been a two vehicle road traffic collision involving a motorcar and a motorcycle in the area of Barnes Corner, Southampton Parish. “Details are limited at […]

A road traffic collision between two motorcycles yesterday [Nov 3] left one man with injuries, while the second driver left the scene before police arrived. A police spokesperson said, “Shortly after 5:15pm on Sunday, November 3, 2024, police attended a road traffic collision involving two motorcycles near the junction of Parson’s Road and Crossland Lane, […]

[Updated] “There has been a serious road traffic collision involving two motorcycles on Blue Hole Hill, Hamilton Parish,” the police said this evening [Nov 7]. “The roadway is currently closed, with traffic being diverted through the Grotto Bay compound. Motorists heading into or out of the east end are encouraged to delay their departure, if possible […]

A White Hyundai Creta vehicle was “removed from a Paget residence” early this morning, the police said A police spokesperson said, “The Bermuda Police Service is asking members of the public to be on the look out for a White Hyundai Creta, which was removed from a Paget residence during the early morning hours on Tuesday 27th […]

The police said there has been an increase in the number of motorcycles reported stolen, with 20 motorcycles reported stolen in the last week. A police spokesperson said, “In recent times, the Bermuda Police Service [BPS] has observed an increase in the number of motorcycles reported stolen. Last week, 20 motorcycles were reported stolen from various locations around […]

The Bermuda Police Service recovered stolen motorcycles in a Warwick search. A police spokesperson said, “On Wednesday 11th September, 2024, the Bermuda Police Service continued to progress Operation Athlestan. Members of the Serious Crime Unit assisted by the Gang Targeting Unit and Police Support Unit, executed a search warrant at a property located along South […]

The Bermuda Police Service is reminding the public to “securely lock their vehicles before leaving them unattended” after four cars with keys left inside were stolen over the past nine days. A police spokesperson said, “Between Sunday, 29th September and Monday, 7th October 2024, four cars were reported stolen. Three of those vehicles were removed […]

Bermudian model Aliana King has been featured once again, this time gracing the pages of a Marie Claire article exploring spring beauty trends. Ms. King has also appeared in a number of other campaigns for well-known brands, including Charlotte Tillbury, David Yurman, SKKN, FREDDY WR.UP, Nordstrom x Nike [NxN], Skims, Redken, L’Oréal, Aveda, Garnier, Maybelline, and Allure, as well as style magazines […]

Piráty opustil bývalý místopředseda strany a někdejší europoslanec Marcel Kolaja. Na síti X dnes uvedl, že nesouhlasí s dalším směřováním strany. Předsedou Pirátů se v sobotu stal bývalý pražský primátor a nynější primátorův náměstek Zdeněk Hřib, který zároveň prosadil reformu fungování strany. Členství v reakci na to už v sobotu zrušila k 17. listopadu bývalá místopředsedkyně strany Jana Michailidu, která neuspěla ve snaze o znovuzvolení. Členství pozastavil také vedoucí rušeného zahraničního odboru Pirátů Michal Gill, který byl odpůrcem změny stanov.

Well, that took a couple of hours, but I think I got all of the spam from the past few...

Have you ever found something you started writing but never finished? Here's something I started in October 2014. I've just rediscovered it in July 2020....

How to build muscle and loose fat at the same time.

By: Tim Ernst

Is it possible to gain muscle while at the same time loose fat? Some argue that you either have to do one or the other. I'm here to tell you that it is possible, but the secret is all about nutrient timing.

There are certain times of the day when you want to be in a caloric surplus. The only way to build muscle is to be in a caloric surplus and the only way to loose fat is to be in a caloric deficit. How do you do both at the same time?

Research shows that your most optimal time for muscle growth is what you consume after your workout. If you are not consuming enough calories after your workout, then you are just wasting your time.

Here is an example on how to start your day.

8:00 am: Low-carb protein shake with a greens product.

10:30 am: 2eggs plus 4 whites scrambled with cheese, spinach, onions, peppers, and mushrooms.

1:00 pm: 2 oz of dry roasted nuts.

3:00 pm: Chicken Breast with sweet potato or brown rice.

5:00 pm (workout) Consume your a favorite pre workout shake if you want for energy but, it's not necessary.

5:30 pm 30 minutes into your workout consume a high carb drink like Karbolyn, Power Carb, or Vitargo.

5:45 pm (immediately post-workout): quickly digested protein/carb beverage.

6:15pm: 2 oz of pasta (dry weight); 4 oz of Ground Turkey mixed with egg whites.; 2 slices of 12-grain bread; package of broccoli or green beans.

7:45 pm: 1 cup brown rice, cous cous, or quinoa 4 oz of chicken breast; 2 slices of 12-grain bread, asparagus.

10:00 pm: Hand full of mixed nuts or avocado and fish oils.

That's it!

Get ready to GROW.

As you continuously approach your fitness goals, you eventually hit a plateau, which occurs when you've nearly reached your ideal fitness level. At this point, you're basically stuck at one level, but you can take it to the next level easier than you make think.

Everyone who does resistance training―from newbies to professional bodybuilders―will hit this point, but what's important is knowing how to increase your productivity and enhance your workout, and with these 21 facts, you can definitely reach your fitness goals faster.

1. Are you exactly the same as your neighbor, or for that matter, even your sibling? Since we'll assume you answered, “No,” you must understand that everyone is different and doesn't respond to the same muscle building techniques; therefore, you should alternate the speed of your repetitions for optimal results.

2. What your parents gave you doesn't have to determine your goals. You should achieve your fitness objectives despite any genetic barriers you may have―i.e. a high BMI.

3. Establish your goals on paper. Research indicates that when a person writes down detailed goals with deadlines to meet, that the individual has a specific path to follow and is more likely to be successful at achieving that goal.

4. Age is nothing but a number, so don't let your age be a factor in achieving your goals, especially since you can't change this number. Focus on what you can control, such as your sleeping patterns.

5. Find a workout buddy. When you have someone to push you, you'll work harder than you would alone.

6. Keep in mind the ratio 10:1, because you generally need to gain 10 lbs for every inch of girth you add to your arm size. For instance, a majority of people gaining 50 lbs during the course of five years will also gain five inches in their arms.

7. Prior to increasing speed or resistance, increase the range of motion first, meaning you should fully contract and stretch your muscles. If you don’t, you’ll only receive partial results.

8. You need at least eight hours of sleep per night to build muscles, so aim to get this many winks as much as possible. Remember, a few late nights won't hurt, but making it a habit will take a toll on your target fitness level.

9. Stay hydrated! Your body needs at least 1 gallon or 16 cups of water per day for proper muscle growth. The composition of your body is 70 percent water, and in order for your body to maintain an anabolic state, water is essential.

10. Consume raw vegetables whenever you can. Cooking veggies removes much of their nutritional value. In fact, boiling these healthy treats removes between 50 to 75 percent of their nutrients. You may steam them, if you can't eat them raw, but never boil them.

11. Eggs are an excellent source of protein and despite their bad reputation, they're one of the healthiest foods you can select, especially for bodybuilding.

12. If you don't have one already, go out and purchase a blender. The amount of calories that you must eat as a bodybuilder are much easier to consume in liquid form. This vital piece of equipment is definitely important if you have a busy lifestyle that doesn't allow you to eat every three to four hours.

13. When you go grocery stopping, stick to shopping in the outer aisles. These aisles are typically where the fresh dairy and meat are located. The inner portion of the grocery store consists of processed foods and canned goods that should be avoided if you want to build muscle fast.

14. Never use a supplement in place of a meal. You must put food before supplements, so that you're consuming all the nutrients you need for bodybuilding. The nutrition you receive from foods surpasses that of a supplement.

15. In regards to supplements, creatine stands out as the top bodybuilding supplement. Beginning in the 90s, creatine has been at the top of supplement charts and has not seen a decrease in popularity since. The daily dosage recommendations vary; however, the most common dosage schedule consists of taking 20-30 grams for the first 5-7 days, then reducing the amount to 3-5 grams per day.

16. Maybe you don't have enough energy to workout, or maybe you want to increase the amount of time you workout. If either of these scenarios are the case, you should choose coffee for a pick-me-up, since it contains a mild stimulant known as caffeine. Caffeine is an inexpensive and safe performance enhancer.

17. You wouldn't drive your car without warming it up on a cold day, so why would you exercise without getting your body warmed up? Get those muscles warm to avoid injury while working out. Complete at least five to 10 minutes of stretching, in addition to some light cardio before you begin heavy lifting.

18. You've heard before that cheaters never prosper, but in certain cases, this isn't true. Although cheating to finish a set quicker or to lift more weight isn't positive, cheating on the last few reps makes the weight feel easier. This stimulates more muscle fibers with greater intensity.

19. Play nice and take turns! The you-go, I-go concept leads to an intense workout, because after you do a set, your partner immediately does one after you, then before you know it, it’s your turn again. You both use the same weights, but you take turns without any rests in between, and you see who can do the most reps per set. Try this technique with your workout buddy when you do barbell curls or other simple exercises.

20. During the 1940s and 1950s, Reg Park and Vince Gironda made a super intense technique for bodybuilding popular, which consisted of doing 10 sets of 10. This old-school procedure may have a modern name of “German volume technique;” however, this has been a preferred method to build muscles for quite some time. It causes your muscles to grow rapidly. Basically, you should do 10 sets of 10 reps for one body part at a time. Then, you should superset at two different body parts each workout. Make sure you don’t rest for more than a minute in between each exercise. Use this regimen for three weeks, and then return to a more traditional approach.

21. Switch up your routine. After three weeks, you should change your program completely. Basically, it should be opposite of the original order you did the exercises in. For instance, if you worked on your chest first, you should do it last next time. If you worked on abs on Monday, you should do them on Friday next time. Change up the amount of sets you do, as well.

Vince Delmonte

Do you have all of your SUPPLIES?

In most Pagan traditions it is very important to purify or cleanse a space prior to beginning any sort of ritual. Although there are a different ways of doing this, how you do it will depend on the tradition you follow as well as what you feel comfortable with.

Usually, when ritually purifying an area, most do it deosil and spiraling inwards to the center. There are times when moving in a widdershins direction is appropriate, most notably for Banishing Ritual.


These methods are some examples of common ways to cleanse a space for ritual.

Smudging

Smudging uses smoke, which will carry negative energy away from the area. Traditionally White Sage is used, however, other dried herbs can be added, such as Cilantro, Cedar, Lavender and Mugwort. The herbs are bound with string into a bundle, which is commonly referred to as a “stick”.

When lighting the bundle, try to make it flame for a moment if possible, then blow the flame out. This will leave you with a smoldering, smoking herb bundle. Once you have achieved the smoldering bundle stage it is time to smudge the house.

Now you don’t take the bundle and rub it on the walls and other things in the room, which would make a mess and probably ruin a few things and maybe even start a nice fire. What you do is this. Hold the smoldering bundle in one hand or in a heatproof object, like a shell. With either a fan or your free hand you waft the smoke to the edges of the room, making sure to get it into the corners.

When you have finished smudging you can either snuff out the smoldering end of the bundle by setting it into some sand or by crushing the end. An alternative method is to douse it under a bit of water, making sure to let it dry completely before attempting to use it again.

Sweeping
By long tradition, the broom is associated with cleaning and purification. The broom can be either a special one used solely for ritual cleansing or even your household broom. Use a broom or besom going around the edges of the space, with your intent being to sweep negativity away as you go. Here's a good idea. Start and finish near a door--that way, negative energy is swept outside, rather quite literally.

Asperging
Asperging is the sprinkling with a liquid in order to effect spiritual and magical cleansing. Most people will associate Asperging with the Catholic Church, however the practice is also widely used by pagans for cleansing prior to rituals.

It can be accomplished in many ways. The simplest of these is to have a premixed liquid of your choice and bundle of fresh herbs that you can dip into the water. Then you take the herbs, dip them in the liquid and with a quick flick you throw the liquid off the herb and into area or onto the object to be cleansed. You don’t want or need to have a lot of liquid being thrown though. Just small droplets are perfect. Herbs that are prefect to use are Sage, Lavender, Vervain, Hyssop, Pine, Rue and Rosemary.

Another option that can be used quite effectively to cleanse a space is the use of incense. This can be either in cone form, stick, or powder and charcoal. The incense should be for working with cleaning, purification and even protection if you want to add that bit into the cleansing.

During your cleansing and purification of your space you can also include a little chant to augment the process. There are many to be found on the Internet as well as in books. You might even have one in mind already, in that case write it down so you will remember it for the next time you want to cleanse a room.

In addition to the above, I also ensure that the space is physically cleaned as well. I try to use a non-toxic homemade cleanser to do this. How you physically clean is of course up to you.

I would be remiss if I didn’t do a shameless plug for our online store where we carry many items that are perfect for what I have just talked about. Stop by Grove of the Ancients Pagan Marketplace today and order cleansing supplies.

Blessed Be!

View the original article here

REVIEW – I previously reviewed The James Brand Carter XL which has been a dependable knife but I also have a penchant for utility knives so when The James Brand sent me their new Palmer Clear utility knife that retails for only $39 I couldn’t wait to try it out. What is it? The James […]

Fun Fact: No-So-Handy Andy was also born on the year of the Dragon.

Recently Donald Trump tweeted the word "TREASON?" in light of the New York Times op ed that was published on Wednesday. The article was supposedly written by someone within the Trump Administration, calling themselves part of the "resistance." 

After Trump's "treason" tweet, people on Twitter began making their own amusing parodies, which you can read below!

"For an artist who departed way too soon, at age 49, Daniel Dumile aka MF DOOM also left behind a huge body of work for us to dissect, reflect upon, and enjoy from here ‘til eternity."

Keeping your Dutch oven in tip-top shape is easier than you might think. I've discovered some foolproof methods that'll make cleaning this versatile cookware a breeze. Whether it's enameled or cast iron, I've got the lowdown on keeping it looking like new.
Spills, stains, and burnt-on bits can seem daunting, but they're no match for the right cleaning technique. I'll walk you through the steps to

The post Easy Dutch Oven Cleaning Guide: Preserve Your Cookware appeared first on Unclutterer.

Keeping your refrigerator's water dispenser clean ensures that the water you drink is fresh and safe. But let's face it, cleaning it can be a bit tricky. I've got the lowdown on the simplest and most effective way to get the job done.

The post Easy Guide: Clean Your Fridge Water Dispenser appeared first on Unclutterer.

We've all been there: you're about to heat up your favorite meal, and you notice your microwave is splattered with remnants of meals past. It's not just unsightly; it can also affect the taste and smell of your food. That's why I'm here to share my go-to tips for getting your microwave sparkling clean without a fuss.

The post Quick Microwave Cleaning: Safe & Easy Steps appeared first on Unclutterer.

Discover essential tips for maintaining a clean and hygienic dish rack in our latest article. Learn about the right cleaning methods, frequency, and products to keep your dish rack germ-free. This guide is a must-read for every homeowner seeking a healthier kitchen.

The post Ultimate Guide: Keep Your Dish Rack Sparkling Clean & Hygienic appeared first on Unclutterer.

Discover efficient methods on how to clean and maintain your garbage disposal. Keep it running smoothly with our expert cleaning tips and routine maintenance guide. Understand the importance of a well-maintained garbage disposal and how it can save you from costly repairs.

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Discover how to effectively clean and disinfect cutting boards at home. This article provides step-by-step instructions, recommending safe and natural cleaning agents to ensure a germ-free kitchen. Explore our best tips for extending your cutting board’s lifespan today!

The post The Best Way to Clean and Disinfect Cutting Boards: Your Ultimate Guide appeared first on Unclutterer.

Explore tips and techniques for deep-cleaning your kitchen tools and gadgets. Learn how to sanitize your everyday cooking utensils effectively, ensuring a healthier cooking environment and longer-lasting kitchenware. Perfect for home cooks and hygiene enthusiasts.

The post How to Clean and Sanitize Kitchen Gadgets and Tools: Your Ultimate Guide appeared first on Unclutterer.

Uncover the top cleaning tools for every kitchen task in our detailed guide. From scrub brushes to microfiber cloths, we outline the best ways to keep your kitchen spotless. Learn how to clean smarter, not harder, with these proven tips and tricks.

The post The Best Cleaning Tools for Every Kitchen Task: Your Ultimate Guide appeared first on Unclutterer.

Cast iron cookware is a staple in my kitchen, and if you're like me, you treasure these pieces for their durability and versatility. But let's face it, cleaning them can seem daunting. You've probably heard a lot of dos and don'ts that make the process seem more complicated than it needs to be.
I've mastered the art of maintaining my cast iron's seasoning and ensuring it lasts for generations. Whe

The post Easy Cast Iron Cleaning: Maintain Your Skillet appeared first on Unclutterer.

The ARJ21, COMAC's first commercially available plane, was rebranded on Tuesday to the C909. Chen Xiao/VCG via Getty Images China's COMAC is rebranding its regional jet to the C909, keeping with the naming style of its newer C919. That might not get COMAC more C909 sales, but it markets the plane…