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One Hour Video: 2024 Peppercorn Ceremony

Continuing a centuries-old tradition, the annual Peppercorn Ceremony is taking place in St. George’s this morning [May 8]. We will have additional information later on, and in the meantime the live video is below. Related Stories Video: Peppercorn Ceremony In St George’s Video: Peppercorn Ceremony In St. George’s Photos: 2023 Peppercorn Ceremony Peppercorn Ceremony To […]




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Photos: 2024 Peppercorn Ceremony

The annual Peppercorn Ceremony was held this week in St George’s, continuing a tradition that began some 200 years ago. The RBR Band and Corps of Drums led a Guard of Honour and Colour Party on to King’s Square in the Town of St George for the traditional event. Governor, Rena Lalgie, who is the Regiment’s Commander-in-Chief, paid […]




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Conyers Welcomes Collis & MacLeod

Conyers has welcomed Bermudian lawyers Celine Collis and Matthew MacLeod to the firm. A spokesperson said, “Conyers is pleased to announce the continued growth of its market leading Bermuda corporate practice with the recruitment of two additional Bermudian lawyers. Conyers welcomes associates Celine Collis and Matthew MacLeod to the firm. “Celine Collis joins Conyers from Reed […]




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Latest Bermuda Harness Pony Racing Results

The 2023/24 Harness Pony Racing Season got underway at the National Equestrian Center on Vesey Street. In heat 10, the 1:04 & faster time bar class, Maurice Raynor in the bike of Rocketeyed Optimist clocked a winning time of 1:03&3, clocking 1:03&4, was Phillip Correia in the bike of War Machine finishing second, while Tesh1 […]




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Harness Pony Racing Weekend Results

The 2023/24 harness pony racing season continued at the National Equestrian Center on Vesey Street. Phillip Correia in the bike of War Machine were double winners on the day in the 1:04 & faster time bar class, Kirista Rabain and Gold Rush were double winners in the 1:14&0 & slower time bar class. Heat 1 […]




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Latest Bermuda Harness Pony Racing Results

The National Equestrian Center on Vesey Street was buzzing with action as the 2024/25 harness pony racing season continued. Heat 1 1:10&0 & Slower Time Bar Class 1:13&0 Kirista Rabain & Gold Rush 1:13&1 Candyce Martins & Victoria’s Secret 1:13& Tahzii Flood & HuntinForGold Heat 2 1:04&1 – 1:06&1 Time Bar Class 1:06&4 Nisuje Landy […]




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Latest Harness Pony Racing Season Results

The harness pony racing season continued this weekend with a full slate of races. In the 1:10/0 & slower category, Kirista Rabain won heat 1 with a time of 1:11/0. Nicole Cable dominated the 1:04/1-1:06/1 international race category, winning heat 2 with a time of 1:08/1. Rabain also claimed victory in heat 6 with a […]




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Latest Bermuda Harness Pony Racing Results

The latest round of harness pony racing took place at the National Equestrian Center on Vesey Street. Heat 1 1:10/3 & Slower Time Bar Class 1:10&2 Candyce Martins & Victoria’s Secret 1:10&2 Tahzii Flood & HuntinForGold Heat 2 1:06&2 – 1:09&4 Time Bar Class 1:06&1 Jashaun Young & Holy Grail 1:07&0 D.J Burchall & Kool […]




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Conyers Named Top Tier Firm By Legal 500

Conyers has been ranked as “top-tier in Bermuda offshore expertise” by Legal 500, with 32 lawyers recognized and 17 individually ranked. A spokesperson said, “Conyers has once again been recommended as a top-tier firm in Bermuda offshore expertise in the latest Legal 500 directory rankings. The firm has maintained rankings in Corporate & Commercial, Banking, […]




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Rhys Insley & Canisius Compete Against SUNY

Rhys Insley and his Canisius University men’s swimming and diving teammates matched up against SUNY Geneseo in Collegiate Swimming and Diving action at Alumni Pool in Geneseo, N.Y. Insley swam the anchor leg for the Canisius’ men 200 yard medley relay C team that finished 6th with a time of 1:41.89. During the men’s 100 […]




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Happy Bird Company At Washington Mall

The Happy Bird Company is selling its bluebird nesting boxes at Washington Mall today [Dec 23] and tomorrow [Dec 24]. A spokesperson said, “The Happy Bird Company is selling its bluebird nesting boxes for the third year, led by company founder Christian Chin-Gurret. They will be available for purchase at Washington Mall on the Reid […]




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Video: Bermuda In Pickleball Opening Ceremony

The Bermuda national pickleball team took part in the Pickleball World Cup opening ceremony in Lima, Peru, yesterday [October 22]. Athletes from the Pickleball Association of Bermuda [PAB] will compete in the Open Elite Men’s Division, Junior Division, Women’s Division, Senior Men’s Division and Senior Women’s Division. Bermuda will compete against 27 nations in the […]




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Photos: Awards & Honours Ceremony

The Honours and Awards Ceremony was held, with people presented their King’s Certificates and Badges of Honour to community members, while long service awards were presented to the Bermuda Police Service, the Bermuda Fire & Rescue Service and the Department of Corrections. Government House said, “Last week, Her Excellency the Governor, Ms Rena Lalgie, hosted an […]




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Duke Of Edinburgh Gold Award Ceremony

Governor Rena Lalgie welcomed eight Gold Awardees — Kojo Darrell, Samai Dunn, Taj Lowery, Magnus Ringsted, Joanna Santiago, Maximilian Santiago, Jelani Simmons and Yari Tucker — to the Governor’s residence for the Duke of Edinburgh’s International Award, Gold Award Ceremony. A spokesperson said, “Yesterday, Her Excellency the Governor, Ms Rena Lalgie welcomed eight Gold Awardees […]




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Wightman & Carey Honoured At Ceremony

The Peace and Social Justice Ministry of Bermuda’s Roman Catholic Church held their annual Peace and Social Justice Award Ceremony, honouring Arthur Wightman and Denise Carey of Home Bermuda for their dedication to addressing homelessness in Bermuda. Chairperson Joanne Wohlmuth said, “The Peace and Social Justice Ministry of the Roman Catholic Church in Hamilton, Bermuda […]




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Boys And Conyers Win May 24 Cycling Titles

Matt Boys and Caitlin Conyers claimed the men’s and women’s titles in the Sinclair Packwood Memorial Race on Bermuda Day today [May 24]. Boys, a former professional cyclist, lived up to his billing as pre-race favourite in the absence of Dominique Mayho, a six-time winner, cruising to his first title. “I had a plan with […]




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The Ever-Evolving Bermuda Pie Company Story

[Written by Vejay Steede] A few years ago, we featured a fledgling East End eatery that was delivering world class burgers and traditional Bermudian pies to the people. These days the Bermuda Pie Company is all over the media teaching new folks how to eat a pie, and reflecting on the cultural relevance of traditional […]




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Tribute Paid To Late Sailor Penny Simmons

Bermudian sailor Penny Simmons has been hailed as a “true sailing legend” with an “indomitable spirit” after passing away last month. He was aged 85. Simmons represented Bermuda at four Olympic Games in two classes of boat: Dragons and 470s. He was an active member of the Royal Bermuda Yacht Club for several decades. Simmons, […]




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Photos & Video: Motocross Prizegiving Ceremony

The Bermuda Motocross Association [BMA] recently held its annual prize presentation, celebrating the achievements of the riders this season. Most Improved Awards PeeWee: Remington Boden 50cc: Cassidy Spencer Furbert 65cc: King Clarke 85cc: Jaylon Glasford 85Ladies: Ahlierre Belloquet Novice: Deige Paynter Over30: Willem Vermeulen Expert: Preston Martin To view all other reports on motocross, click here. […]




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Sunny Side Solar Launches In Bermuda

Sunny Side Solar has officially launched in Bermuda, with the company donating all of its net profit to Habitat for Humanity Solar, Bermuda. A spokesperson said, “Sunny Side Solar believes the scientific evidence that climate change is the most serious threat of our time. Therefore, we are dedicated to making Bermuda more resilient by taking […]




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‘Solar Roof Maintenance’ Company Launches

A new company, Solar Roof Maintenance, has launched to serve the local solar market in Bermuda. A spokesperson said, “Solar Roof Maintenance technicians can install, repair and maintain all types of solar panels including residential, commercial, industrial and ground mount. The company carries parts and service records for all manufacturers and racking types. “Solar Roof […]




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Two Men Deny Setting Christmas Tree On Fire

Appearing in Magistrates Court this morning [Jan 6], two men denied setting fire to a Christmas tree that was outside Clarien Bank’s Reid Street entrance in Hamilton. 47-year-old Garth John Hayward of Southampton and 52-year-old Eugene Floyd Anderson of no fixed abode, both pleaded not guilty to setting fire to a tree next to Clarien […]




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Uechi Ryu Academy To Hold Black Belt Ceremony

The Bermuda Uechi Ryu Academy will hold its Junior Black Belt Ceremony on Saturday, October 12, from 4pm to 5:30pm at the BAA gym. A spokesperson said, “The Bermuda Uechi Ryu Academy is excited to invite all to its Junior Black Belt Grading & Awards Ceremony, to take place at the BAA gym on Saturday, […]




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Aliana King Stars In Lenny Kravitz Video

Bermudian model Aliana King recently co-starred in a music video for the song ‘Ride’ by Lenny Kravitz, appearing alongside the musician in a number of shots. This is not the first time that the model has been featured for a wide audience, with Ms. King previously appearing in a number of beauty campaigns, including for […]




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Sean Trott Reflects On NY Marathon Display

Bermudian distance runner Sean Trott said he is delighted with his performance at the TCS New York Marathon on Sunday [November 3]. Trott, a four-time runner-up in the Bermuda Half-Marathon Derby, finished 468th out of 55,508 finishers in 2hr 41min 48sec, shaving 1:16 off his previous personal best. “What an experience!” Trott wrote on social […]




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Tucker-Tannock’s ‘Bull Street’ To Screen In NY

Bermudian producer Wendy Tucker-Tannock’s film Bull Street will be screened at AMC Empire 25 in Times Square on September 20. A spokesperson said, “Bull Street comes to AMC Empire 25 in Times Square on September 20. New Yorkers now have the chance to witness this compelling story of family, justice, and the fight for one’s […]




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Black Pony Gallery Selling Azores Artwork

The Black Pony Gallery is selling artwork in the temporary exhibition, Alternative Voices: A Perspective on Contemporary Art from the Azores, which is on display at the National Museum of Bermuda in Dockyard. The exhibition is in honour of the 175th anniversary of the first arrival of Portuguese Immigrants to Bermuda with a specific feature […]




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Mitchell Enjoys Modeling At NY Fashion Week

[Written by Stephen Wright] Aspiring model Nalia Mitchell had the experience of a lifetime strutting down the catwalk at the recent New York Fashion Week Festival. Mitchell was among a handful of Bermudians who successfully applied for the Model Experience, which allowed participants to walk the runway, connect with brands and designers, share the stage […]




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Jackson Inspired By NYC Model Experience

[Written by Stephen Wright] Sancho Jackson has reflected on his “inspiring experience” strutting down the catwalk at the recent New York Fashion Week Festival. The 22-year-old was selected to participate in The Model Experience, a coveted programme that offers aspiring models the chance to walk the runway, collaborate with brands and designers, share the stage […]




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Video: Sancho Jackson Models At Show In NY

Sancho Jackson has completed his second modelling assignment after walking the runway at the Fig Buffalo Cut and Sewn show at Seneca One Tower in Buffalo, New York, last weekend. Mr Jackson, who lives in Birmingham, England, was invited to model at the event by Austin Guyett, the designer behind By A Guy, whom the […]




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Apex Group Acquires IP Management Company

Apex Group has acquired IP Management Company, a South African unit trust management firm. A spokesperson said, “Apex Group Ltd. [Apex Group or The Group], a global financial services provider, today announces its acquisition of IP Management Company [RF] [Pty] Ltd [IPMC], a South African unit trust management company [ManCo]. “This follows the recent acquisition […]




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Minister Attends CTA Caribbean Week In NY

Minister of Tourism, Culture and Sport Owen Darrell recently attended Caribbean Week hosted by the Caribbean Tourism Organisation [CTO] in New York from June 16 – 21, 2024. A Government spokesperson said, “This year’s event at the InterContinental New York Times Square, marked the organisation’s 35th anniversary. It brought together the region’s finest tourism representatives […]




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Panny z přísahy: Mizející svět tajemných burneshi. Albánských žen, které žijí životem mužů

Ačkoliv je Albánie součástí Evropy, navíc nijak zvlášť odříznutá, občas se zdá jako by se zde zastavil čas. Ještě dnes - i když poměrně zřídka - zde potkáte rodiny či celé kmeny, které se řídí kodexem Kanun. Jedním z jeho základních kamenů je důraz na vůdčí roli muže ve společnosti. Zvláštní případ jsou ovšem takzvané burneshi, ženy, které výměnou za věčné panenství mají svobodu ale i povinnosti muže.




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Piráti po zvolení Hřiba přichází o známé členy. Skončil Kolaja i Michailidu

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.




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Charles Manson: Krvavý kejklíř a psychopat, který svými zločiny navždy změnil tvář Ameriky

"Každý Američan má svůj názor na Mansonovy zločiny ... Od Billa Clintona až po posledního z obyčejných. Charles Manson (12. listopadu 1934 – 19. listopadu 2017) je již dnes nedílnou součástí amerického folklóru. Není proto vyloučeno, že za nějakých sto let bude Manson stejně legendární postavou jako Butch Cassidy nebo Billy The Kid." (Jim Van Berber, režisér filmu Charlie's Family)




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Slovenská ministryně kultury chce ve výuce angličtiny zrušit anglická slovíčka a nahradit je slovenskými

Slovenská ministryně kultury Martina Šimkovičová v rámci chystané novely zákona o slovenském jazyce vyrazila do boje proti používání jiných slov, než jsou ta slovenská. Chce tak ochránit slovenský jazyk jako základní prvek nehmotného kulturního dědictví.




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Snickerdoodle Cookies for the Holidays … or anytime

  With just a few simple ingredients and a little bit of time, you can make these delicious Snickerdoodle Cookies to share with your family and friends for Christmas, other seasonal holidays, or anytime for that matter. Snickerdoodle Cookies have the delicious flavor of cinnamon, sweet sugar taste, and the velvety butter mouth feel.  If …




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People Miscellany – Troubles

Removed From Troubles – Problem Resolved (Not open for application): Gothic Subculture (Lifestyles); Goths (People) Troubled People Miscellany (Not open for application) The following fanlistings are scheduled for removal on November 13, 2024. If your fanlisting is listed below, please fix the problem/send in a finished form and reply to the troubles email! Pending Removal: […]




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Nyx




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Closing Ceremony




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The CIA NSA FBI are today’s Gestapo. Didn’t they create a phony Russian investigation to overthrow a Presidency?

THE SECURITY STATE HAS EXISTED SINCE THE END OF WORLD WAR II. THEY'VE BEEN OPERATING IN SECRET AND WITH NO DEMOCRATIC ACCOUNTABILITY FOR EIGHT OR NINE DECADES NOW. DWIGHT EISENHOWER WHEN HE LEFT OFFICE WARNED THE COUNTRY ABOUT THE DANGERS THAT THEY POSE. Continue reading




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TONY KAKKO в HIMMELKRAFT

TONY KAKKO сообщил о том, что его новый проект, получивший название HIMMELKRAFT, нашел лейбл:

«Мир! У нас есть контакт! Himmelkraft очень рады присоединиться к команде Reaper Entertainment и наконец-то выпустить этот проект в свет, чтобы избранные могли услышать, увидеть и... поучаствовать в нем.

Это был ОЧЕНЬ долгий путь, чтобы добраться до этой точки, но теперь мы здесь. Мы делаем первый из, надеюсь, многих, многих шагов. Я искренне надеюсь, что этот альбом понравится вам так же сильно, как Himmelkraftians наслаждались его созданием. Они обязательно вас услышат».

В своем дебютном альбоме Tony Kakko приоткрывает завесу над своим странным новым миром под названием Himmelkraft ровно настолько, чтобы вы смогли впервые взглянуть на то, что лежит за его пределами, и сразу же захотеть большего. Kakko — мастер повествования и шаман музыкальных эмоций. В Himmelkraft его фирменные черты представлены в совершенно новом, неожиданном и захватывающем виде.

Премьера первого сингла намечена на 22 ноября, а выпуск альбома на март 2025 года.

Состав:

Tony Kakko as Unu O’Four - vocals, keyboards
Pasi Kauppinen as Du O’Four - bass
Timo Kauppinen as Tri O’Four - guitars, banjo
Jere Lahti as Kvar O’Four - drums & percussions
#HimmelKraft




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Гитарист LIFE OF AGONY представил сольную композицию

Joseph Zampella по случаю Veterans Day представил сольную композицию "The Fields".
#Life_of_Agony #LifeofAgony #AlternativeMetal #Alternative_Metal #SludgeMetal #Sludge_Metal

Публикация от Joey Zampella (@joeyzampella)


Full Article


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The NYSE Stumble Offers a Lesson for All Leaders

Recently, the New York Stock Exchange agreed to sell itself to the German exchange, Deutsche Boerse. For generations, the NYSE was the place to trade equities of the finest companies in the U.S. Its sale to a German exchange is a sign of how desperate its market situation has become. The NYSE’s fall offers some important lessons for a market leader in any industry.


The NYSE’s market share has fallen out of bed. Six years ago, 75% of the traded shares of companies listed on the New York Stock Exchange traded on that exchange. Today, only 35% of those shares trade on the NYSE. This precipitous fall came because the NYSE fell behind in both service and price. The market changed and new competitors emerged.


First, the market changed. High frequency traders, using computerized trading algorithms, do two-thirds of share trades today. These market-dominating customers demand the highest speeds in their transactions and the industry’s lowest prices. The New York Stock Exchange struggled to meet these requirements.


Second, new competition emerged. There are roughly fifty trading venues which will provide these high-frequency traders with fast services and low prices. The majority of these venues did not even exist ten years ago. They sprang up using relatively inexpensive computers in low-cost outlying and suburban locations. These new trading venues offer newer, faster technology and lower prices than the NYSE.


The NYSE held a price umbrella over these emerging firms. The new firms grew and became ever more capable. Today, they can compete and win in competition for even small trades.


The New York Stock Exchange was a dominant market leader. Its precipitous fall holds lessons for all market leaders in any market. Among these lessons are these:


1. Always protect your relationships with the industry’s heart-of-the-market customers. These are the key, primary and secondary relationships with the industry’s large customers, those purchasing 80% of the industry’s unit volume. These key relationships usually hold 65% or so of the total industry sales.


2. Avoid consistent failure with these heart-of-the-market relationships, especially failures in function and price. Customers generally will not leave an established relationship until their supplier fails them. Any failure, especially consistent failure over time, opens the customer relationship to other competitors.


3. Parry fast-growing competitors at any price point. The fast growth of these competitors tells us that customers like what they offer. Their growth in share will not stop until the market leader itself puts an end to it. The NYSE has allowed many new competitors into its marketplace. It would have been much easier to stop them when they were much smaller or, indeed, even before they entered the market. This market will consolidate again into far fewer competitors. But now it is going to be a bloody fight.


4. Fix the products that are losing share in the heart-of-the-market. Customer retention is important in any market, but it is critical in markets where prices are falling. The first demand of product innovation is to fix problems that cause the company to lose customer relationships.


5. Cover any price point your heart-of-the-market customer purchases. Companies often have price point biases, either against a low price point because it pulls down margins, or against a high price point because it makes operations less efficient. If the heart-of-the-market customers are buying the price point, you have to cover it.


6. In a falling price environment, develop pricing that discourages competition. This pricing can, and should, involve more than simple reductions in list prices. There are several components of a price. The NYSE can use these components to beat back many of these competitors. In a low, or falling, price environment, the only real function that price serves is to discourage competitors from competing for your customers. Ultimately, low prices push competitors out of the marketplace. This takes a long period of time when there are as many competitors as the NYSE faces today.


7. Develop and exploit economies of scale to support the falling prices the company faces and to maintain the best returns in the industry. The NYSE is still the largest competitor in the market. It no longer enjoys dominant share, but it is still large enough to create a more productive cost structure, especially by matching benefits and overhead costs to customer segments and eliminating benefits that customers do not need.





  • New York Stock Exchange

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Skinny Guy Training

Skinny Guy Training

By:  Vince Delmonte

Six Rules for a Perfect Training Program if You’re a Skinny Guy

Remember, never fix something that isn’t broken, so if you’re a beginner bodybuilder and you like to select body parts to train based on how sore they are and it works, stick with what you’re doing. On the contrary, if you’re skinny and looking for a plan that works for you, then this is an ideal place for you to be. Here, you can find a wonderful resource for constructing your weekly training routine and a body part combination program that meets your needs. This information is based on my own experience.  If you’re more into academia and research than experience-based information, then you’re still in the right place, because much of this information is based upon detailed studies.

Stop Chasing Two Goals at the Same Time!
You’re probably familiar with the saying, if you try to chase two rabbits, both are sure to escape. This also applies to training and how it should be split up. Keep in mind, each day that you wake is a new start and a new opportunity to morph your so-so, skinny fame into a hunky, beastly body that will surely earn you some respect from other men and get you noticed by the ladies.

You should invest your time each day into working out at a gym, not just spending time there. After you begin doing this, you can have the body that shows you’re in control of your physique and your destiny. You HAVE the power to get the body and whatever else, for that matter, that you want out of life.

Discontinue your current routine of going to the gym and wasting your time. In other words, stop working on multiple body parts when the muscle groups that are assisting these parts aren’t fully recovered yet. Is it really practical to expect your muscles to develop, when you don’t set them up to excel and train to their maximum capacity?
Your weekly training needs to consist of a well-planned workout that is based on your previous workout, as well as the workout to follow. This is much easier when it’s just on paper, but one workout split isn’t the only method to break up your workout routine. In fact, it’s just an instance where you can have a nearly perfect split. Mainly, this article is to help you understand that success relies on what you do today, what you did yesterday and what you’ll do tomorrow.
What a Lack of Planning Results In…
  • Let’s say you trained your chest yesterday, and you’re still sore from it the following day. When you’re at the gym, this pain will put a damper on your leg training.
  • Now, it’s arm day. Your biceps are swollen and you’re experiencing some tightness, because of the chin-ups you did yesterday. You obviously are in no condition to train your back today.
  • Your triceps are sore from the supersets you did on them yesterday. Since today is chest day, how are you going to bench press?
Maybe this sounds like something you’ve grown accustomed to; however, it’s an indication that there’s not any planning involved in your training. During this article, I’ll give you an example of how a seven-day routine should look. It might sound like an overabundance of work, but if you’re serious about getting in shape, then it’s a necessity.

1. Remember that Big Muscle Groups Should Not be Near the Small Muscle Groups.
Let’s say you start by training your arms on Monday. The advantages of this include your arms being fresh when you’re training other body parts like your back, shoulders or chest. Therefore, your arms need to be away from these parts when you create your plan, since your large muscle groups will suffer from working your arms the day before. Additionally, science states that partnering antagonist muscle groups with agonist muscle groups consequently leads to a boost in the second group of muscles to be trained. Thus, it’s vital to alternate how you train your arms on every Monday. For example, if you begin working on your biceps this week, you’ll want your arm workout next Monday to start with your triceps.

2. Make Your Legs Special.
Your legs should have their own day. So now that it’s Tuesday, you should train your legs, due to the fact that skinny guys need to particularly focus on the leg muscles. Large muscles groups like those within your legs stress your heart and the rest of your body. Your arms are basically useless anyways when you’re leg training, so in all actuality it doesn’t matter if they’re sore. In addition, the energy you use training your legs should take all your energy. You should not be able to train a second body part on the same day you’re doing your legs. Finally, after your leg training, you should definitely have worked up an appetite. This will assist you in maintaining your high calorie diet. This is a vital aspect of growing your arms and allowing them to recover from the day before.

3. Always Follow the Two Day Off, One Day On Rule.
Skinny guys are in luck with this rule, since it’s most likely the most effective muscle building split for their body type. A person’s glycogen reserve diminishes as a consequence of two days of continual training, at least that’s what I’ve found to be true. Moreover, strategically scheduling your rest days aids in the prevention of your glycogen reserve becoming low, which means you can train fresher on your workout days. This method helps to guarantee you won’t have nervous system or hormonal fatigue throughout your workout on Thursday or Friday. When you have that extra day on the weekend, it will ward off fatigue caused by your weekly training.

4. Chest and Shoulders Need to Learn to Share!
This is my personal favorite for body part combinations. They might both be large muscle groups that comprise your upper body; however, you haven’t centered your training on the arms since Monday. You know what that means? Your shoulders and arms are well rested, so you can go until they can’t take any more. Because of the location of the chest and shoulders, there’s a lot of overlap when it comes to muscle groups. They both require pressing motions, and your shoulder’s anterior head is used a great deal when you’re exercising your chest. Personally, I work my upper traps on this day, as well. Working your shoulders has a direct effect on your traps.

5. Your Back, Need I Say More?
Light headedness is oftentimes symptomatic of a back workout. Working on your back entails using a lot of your energy reserve; hence, you must have optimal energy and you shouldn’t be experiencing any tightness in your legs and lower back. And of course, your biceps must have already recovered to allow you to receive the most beneficial workout from weighted chin-ups and heavy rows.

6. Make One Day of the Weekend an Active Day.
Designate Saturday as your active day. Work on your cardio, calves and abs. Do a little cardio, but don’t exceed more than 40 minutes of it. Then, you should work on your legs and calves. Generally, these body parts don’t have a correlation with other muscle groups. Sunday can be your day off to relax, but make sure you rest and eat on this day. What a life, huh? You get an entire day to take it easy and chow down!

Like all workout plans, there are imperfections. But, I would continue a regimen for about four to six weeks. My other books and videos note that training a muscle only once a week has a negative impact on a workout routine, but this concept related directly to body part optimization. Ask yourself if there are changes you can make to the routine you currently implement. I chalk up my success as a body builder to a well-coordinated schedule that leaves me without any doubt of what I’m going to work on each day. My time and energy at the gym is not squandered on thinking about if this program is right for me. I can be reassured when I walk into the gym that it’s effective because I planned accordingly by using these six rules.




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‘Mystery mollusk’ found in the ocean’s midnight zone is unlike anything researchers have seen before