Your Blog

Included page "clone:nidagraziani6" does not exist (create it now)

Physique Coach Joe Wicks Shares His HIIT Leg Exercise - 02 Apr 2018 19:52

Tags:

is?h_pwkY5NdlgSYraXDoaFgQjDS29nmxnE5xt8JC2ONf8&height=240 If you do not currently, add some difficult weight coaching into your routine. You could put on a little muscle weight, but you will now burn more fat and calories and appear phenomenal. Stick to totally free weights when you can as these create a lot more and in significantly less time than guided machines.Consist of a single to two days of strength training every week. Even though cardio has the most effect on decreasing levels of stomach fat 26 , adding in strength instruction can still provide with you a variety of overall health advantages.Does carrying out cardio on an empty stomach help you lose much more fat? Usually speak to your medical professional prior to beginning any diet or physical exercise plan. They will be in a position to tell you if weight loss or exercising is safe and acceptable for you. Reality: It does not matter what time you eat what's critical is how a lot of calories you consume. If your total calorie intake is significantly less than the calories you use, you'll be sure to lose weight.Russell has weighed at least 125 pounds in each meet given that the globe championships in November, the final time he competed at 119 pounds. enquiry But he was gradually approaching his target weight. With the group bus scheduled to depart the Olympic Village at 5:30 a.m. Friday, and Russell still needing to shave 1 pound 4 ounces ahead of the 7 a.m. weigh-in, he referred to as a pal, the United States volleyball player Kim Willoughby, to go for a run in the dense, muggy air, according to The Post.Greg Strobel, who has been coaching wrestlers for 22 years, the last three at Lehigh University in Bethlehem, Pa., mentioned: ''I think you can reduce only three percent body weight with dehydration. In a great workout, an athlete can drop four to 8 pounds, a football player maybe ten to 15 pounds in practice. That is water weight they're losing. A effectively-conditioned athlete can shed three % very easily, and it will not hurt his overall performance and it will not hurt him.Not so much a diet regime as a quick. Beneath this plan, developed by Dr. Robert Linn in the 1970s, individuals ate nothing at all. But several occasions a day the quick was broken by a modest drink of the concoction that Linn had invented called Prolinn. It was a liquid protein that provided fewer than 400 calories a day, consisted of ground-up and crushed animal horns, hooves, hides, tendons, bones and other slaughterhouse byproducts that were treated with artificial flavors, colours and enzymes to break them down.Several females shed weight whilst pregnant in the first and last trimester. This is specifically widespread with obese women. But if you start losing weight drastically, speak to your physician. Most of this weight loss occurs since of morning sickness and digestion problems. So, although you could celebrate losing a few pounds, the way you lose it is the main concern.Keeping your house a little chilly in the winter will do more than aid you save on energy bills. Cold temperatures boost your body's brown fat by up to 40%, according to a study in the journal Diabetes. Brown fat burns calories to assist your physique remain warm.is?qSiWVlroHE3THRqVo11dpN9UaWh5jZNYg-q-KSPoirM&height=214 If you enjoyed this write-up and you would certainly enquiry like to obtain additional information relating to enquiry kindly check out the web-page. If you are holidaying in the sun, you will require to drink a lot more fluids than in Britain. But don't be tempted to opt for carbonated sugary drinks. Just one particular can of fizzy drink such as lemonade and coke includes far more than 150 calories. Attempt to drink water exactly where achievable - you'll need up to 4 litres a day. Drinking a lot of water also helps to flush toxins out of your program.Disclaimer: Losing weight requires a calorie deficit of three,500 calories per pound. In fact, experts believe that if you're attempting to drop weight by combining a low-calorie diet regime with a lengthy cardio exercise, you're heading for disaster. Aim to eat about 170 to 240 grams of complicated carbohydrates like whole grains, vegetables, and fruits per day. This ought to make up about 45% to 65% of your complete calories for the day.There is so significantly confusion out there about how a lot cardio you must do to lose weight. Diet drinks are deceptive Just Click The Up Coming Site to you and your physique and may actually lead to packing on belly fat. They are loaded with artificial sweeteners. Researchers believe that these calorie-cost-free sweeteners trick your metabolism into reacting as if sugar is on the way, spiking insulin levels. That shifts the physique from fat burning to fat storing.One particular much more time: If you function out on an empty stomach, you danger feeling dizzy and getting nauseated. If you do not know how your physique does on this, ease your way into it. And if you do commence feeling the effects, take it straightforward. Do not hurt yourself.As a runner, it really is actually important to do core and strength instruction to avert injuries. So I do largely physique-weight workouts like lunges, planks and squatting. If you devote nine months not carrying out any core or strength coaching and then come back to it, it's just so overwhelming. - Comments: 0

Absolutely everyone Can Get Fit — No Excuses, Says Joe Wicks, As He Reveals Exactly What - 31 Mar 2018 01:15

Tags:

is?L4AZsfF_DXOX8YALVUUjSuOYKgFPG51IDoTng3nMk9o&height=177 Drink at least half your body weight in water everyday to flush out toxins and other undesirable particles in the physique. Subsequent, appear up how significantly a individual of your age, height, weight, and power level requirements per day in calories. Tara Parker-Pope is the founding editor of Properly, an award-winning customer wellness internet site with news and features to assist readers live nicely each and every day.Shona Wilkinson says: 'Firstly, Hop Over To These Guys they will make you feel fuller right after eating. Let's burn a few pounds of those pesky pounds off with this yoga workout for weight loss! Yoga is an outstanding form of physical exercise that can be utilized for flexibility, strength, and yes, losing weight.Download Losing weight: Receiving began , a 12-week weight loss guide combining advice on healthier eating and physical activity. Each and every weekday, get believed-provoking commentary from Op-Ed columnists, the Occasions editorial board and contributing writers from around the world.Despite the fact that fad crash diets like the grapefruit diet plan or the cabbage soup diet plan can aid you slim down rapidly, your leaner physique won't final lengthy. As soon as you introduce regular meals back into your diet regime, you are going to be worse off than you have been ahead of. Furthermore, these crash diets are missing essential nutrients that are essential for a healthy body.Consuming higher carbs causes your physique to produce glucose and insulin. Glucose is the easiest for your body to convert and use as energy so that it will be chosen more than any other energy supply, it is believed. The month of December is certainly identified to be challenging for those attempting to be wellness-conscious or shed weight.Preserving a wholesome weight is component of OWNING your health. In a single study highlighted in the new book, participants have been asked to combine 5:two fasting with three short bursts of high-intensity instruction (HIT) on 3 separate days every single week. Cover healthful leftovers in cling film and Sunday's chocolate cake remainders in foil.Get a snack container which has a mechanism that you can set how long it is locked for. Only when it opens can you get the snack! Also, have a lot of healthier snacks simply accessible, such as pre-reduce veggies, a low-calorie dip and some fat-cost-free crackers. Drink some water, as this can aid to stave off a craving for the unhealthy snacks.'The endless repetition of meals and snacks that could be swift, effortless and demand minimum preparing - no matter how 'healthy' they might be - can speedily make weight loss a cheerless, daily chore. There are no magic foods that will burn fat by themselves. Whilst a wholesome diet program can help you shed weight, only physical exercise can turn your fat into muscle.Start by swapping unhealthy choices for complete foods. For example, eat brown rice alternatively of white rice. Add a lot more hop Over to these guys vegetables to your plate than meat or carbs. Attempt air-popped popcorn rather of eating potato chips. If you're looking for crunch, attempt carrots or reduce veggies.For one, setting a objective expressed in pounds lost (at all, much much less per week) focuses on one thing you can't always manage. Physique recomposition can mean you can stay the very same weight even though dropping body fat and be considerably healthier. The focus ought to alternatively be on reaching exercising and dietary ambitions and trusting that in time you'll get the benefits wanted.Eat an apple 1st. Folks given a sample of an apple at the shop increased spending on fruits and vegetables versus those given no sample or a cookie. A healthful snack may prime individuals to get greater foods, not the rapidly, processed foods they gravitate to when buying hungry.Should you have just about any questions concerning exactly where and also how to employ hop over to these guys (http://leathabuie3485.skyrock.com/), you are able to email us with our web page. Consume clean 80 % of the time, while permitting a bit of indulgence for the remaining 20 percent. By clean, we mean whole foods with no processed flour, sugar, or additives. A healthful price is usually considered 1 to two pounds a week. So what does this imply? Typically, you can lose up to four to 8 pounds in a month. Setting a aim to lose a lot more than this quantity is typically not realistic.is?J8xiUzSNjPA4BVX0PIShY_D8qx36zd8lo-_IHztSGfI&height=214 One study measured participants' resting metabolisms in the course of 24 weeks of weight training. This group jogged three days per week for about 45 minutes per exercise. Danielle Wenlock, 20, a law student at Bournemouth University, struggled to sustain a balanced diet. I lost weight since fresh food would go off and fish was costly," she says.Fill your day with fiber. Soluble fiber, which is located in fruit, vegetables, and whole grains, lowers insulin levels in your body and leads to fat loss. 5 Consuming lots of fiber with each meal will also make you really feel full more rapidly, so you won't be as tempted to consume higher-calorie foods.Set up with your weight supported on your toes and hands beneath your shoulders, physique straight. Take care to hold you core locked so a straight line types amongst your head, glutes and heels. Reduced your body until your chest is an inch from the ground then explosively drive up by completely extending your arms. - Comments: 0

Gurus' Diet program Tips Is Challenging To Swallow - 19 Mar 2018 11:11

Tags:

Till lately, Mr. Vaynerchuk's standard day would begin with a morning employees meeting, followed by taping of his show at 11 a.m. and then one more 5 to seven hours spent answering e-mail and engaging individuals on Twitter and Facebook. When he got house, he would commit an hour with his wife and then get back online once again, for one more five hours or so. I couldn't assist but ask how his significant other felt about that. She's extremely particular," he stated. She understands who I was prior to we got married." He added that they had welcomed a infant several months ago and, yes, his life has changed tremendously considering that then.An critical portion of networking is your pitch. How will you introduce your self to people? The trick is to keep it quick and simple. Tell them your name, your degree or university and the area of law you are interested in. Ask your friends, family and careers advisers to listen to your pitch and give you some constructive criticism. Do not over-rehearse although you want to sound all-natural.As an alternative of focusing exclusively on publishing content, develop your blog into an interactive on the web neighborhood. Encourage your audience to post feedback and comments, interact with each other, share their concepts, and boost your content material by adding their own data.Encourage comments. The beauty of on the internet writing is that your readers can participate in the conversation in actual time. You'll know exactly what folks consider of your blog, due to the fact they will tell you so in the comments. This sort of participation must be encouraged, because it tends to make men and women really feel welcome to the "community" of your weblog, creates a sense of friendship and intimacy, and leads to fans spreading the word about your weblog to other individuals.• Prepare every thing you require ahead of time. Download the WordPress package, unzip the folder and save it to your pc. You may possibly be capable to download WordPress directly to your internet server utilizing ‘wgnt,' though if you are a inexperienced at carrying out such operations then you might be greater going the tough drive route.This is has to do with what certain niche to settle for since, i am only about beginning out and blogging is going to be my main occupation and source of livelihood. Other: There are numerous other kinds of marketing you ought to analysis, such as B2B, viral, affiliate, and guerrilla advertising.Tag pages. Tagging yet another Facebook Page offers you an chance to widen your attain. And new brand Pages can advantage from their business Web page if it already has a solid following. It works this way: the new Page with fewer followers or Likers can tag a a lot more well-known Web page, and that post becomes visible to the followers of the bigger Page, enabling the new one to introduce itself to the well-liked Page's fans.Not too long ago, Google have produced lots of alterations and updates to their algorithm and many businesses have located themselves dropping in search. One of the factors for this is since they have so a lot of irrelevant (typically paid for) hyperlinks to their business internet site and they are now approaching bloggers to get their links removed. Selling links is for that reason a higher threat method and shouldn't be regarded as a extended term technique for producing funds from a weblog.At a time when political misinformation is in prepared provide, and in demand, Facebook, Google, and Twitter function as a distribution mechanism, a platform for circulating false information and helping locate receptive audiences," mentioned Brendan Nyhan, a professor of government at Dartmouth College (and occasional contributor to The Times's Upshot column).Digital advertising is a lot more interactive and personal now, thanks to the social media. Actually anyone's pick, I recommend that you have a appear at each and decide primarily based on which ever domain registration and WordPress installation process appears easier. But personally I feel it does not matter significantly and you shouldn't be concerned as well considerably over which of the two hosting services to go with.The crux of Lynx's Fallen Angels campaign featuring Kelly Brook was to make guys from 16-24 fall in enjoy with the brand. To do that they employed the wealth of data that is readily obtainable on digital platforms such as Facebook, and developed some thing that adds value to the target audience's lives and experiences. Rather than drawing audiences to them, they went exactly where the audience were already, and delivered added value to them in their own space.Excellent question! I recommend you to set up WordPress by means of iPage since if you determine to go self-hosted straight from - it will price a lot much more. That is the major purpose I'm suggest folks iPage (to save some income). Serve as a guest blogger. Trade blogger spots with a writer you like. You can share subscribers. - Comments: 0

IT Safety And Anti - 15 Mar 2018 02:54

Tags:

is?oTeT7DIwyqeabEVnYsMyNDmRLepPZAuhp_SFqMyE3P0&height=214 When in doubt, always err on the side of caution and do not open, download, or execute any files or e mail attachments. One particular error can cost you hours of lost work. Run Anti-Malware and set up any accessible updates. You'll be prompted to verify for updates when Anti-Malware starts for the very first time. Download and install any offered updates prior to starting your scan.When you loved this informative go to this website article and you wish to receive more details concerning go to this website (lionelwolcott8711.wikidot.com) assure visit the site. Parental controls: Enabling parents to monitor the on-line behavior of your their youngsters, block access to inappropriate games or internet sites, manage the downloads of apps, watch more than social network usage and prevent individual info from falling into the incorrect hands.The malware gets on to your method by means of a flaw or safety hole in your browser or other software, such as your word processor or PDF viewer in this case an otherwise ordinary document or webpage you open includes hidden malware that then runs with out you realising, or opens a hole in your technique for further exploitation.The excellent debate amongst Mac and Computer has been raging for decades and shows no indicators of cooling any time quickly. If you have this app on your iPhone and also have an apple watch then you can get the most out of the lost phone feature you can call your device and uncover exactly where it is. It also shows your contact information (how to speak to you) and says lost on the device screen, in case any person finds it. It also locks your phone, so aside from seeing that screen, no 1 can get into your device. General, it is really hassle-free and can be beneficial if you do ever drop your device.All students at NMSU have access to free Sophos Anti-Virus software program. Click Install when prompted. Carrying out so will allow your Mac to start installing a fresh copy of the most current version of macOS. Hackers usually demand the victim to pay ransom funds to access their files or get rid of dangerous programs.Steer clear of jailbreaking (or rooting) your phone or side-loading apps. Each iPhones and Androids have safety safeguards that can be bypassed by jailbreaking or rooting the respective devices, but doing so opens your phone up to attacks and infections that would have previously been impossible. Similarly, downloading apps from unverified sources ("side-loading" apps) significantly increases your threat of contracting malware.2017 has currently seen numerous reports that recommend Macs are much less secure than they when were. Organization Insider claims that Macs are now far more vulnerable to viruses and attack than even Windows PCs. And Fortune has warned of Mac malware that can freeze Apple computer systems.Click on Software Update, this will take you straight to the Mac App Retailer. Open the plan file when it is completely downloaded. Stick to the installation procedures. As effectively as the most popular paid-for world wide web safety providers, we also see whether cost-free antivirus software program is any great. We have reviews of the most significant businesses about, which includes Avast, AVG, McAfee and Norton.Right after clicking on Update now," you will be taken to the program's web page exactly where you can download and install the present version. Please Comment below and let us know if you require any other Assist with Your Norton Antivirus Item Installation To Your Mac laptop.Regardless of Apple's ideal efforts, Mac malware does exist, we describe some situations under. Even so, prior to you panic, Mac malware and viruses are quite hardly ever found "in the wild". If an antivirus computer software utilizes up a lot of resources and causes noticeable delays during day-to-day activities such as opening programs and apps, it means it is not very efficient.We have a lot of faith in Apple to hold our particulars secure on its server. Apple typically requires security of its back-finish systems very seriously. But you will want to enter your passcode to use iCloud Keychain, so it often feels like you happen to be basically swapping one particular password for yet another. is?o53nPqHoabOm69P6G9fjIyfwbyXtEHTEJyQYLcFnOm8&height=243 Mac safety is crucial, but often overlooked. I pointed out that one particular of the criterion the independent labs check for is the antivirus software's malware detection price. Set up the plan. Right after downloading the installer, double-click on it to set up Avast 2014 to your pc. It leaves the user with only two files: Directions on what to do next and the Wanna Decryptor program itself.Your Mac is operating a little slow these days. It requires forever to boot up. You have to delete one thing just to download that file attachment from Carla in accounting. Any time you stream a video it seems to lock up for a few seconds. Let's fix all that.Mac safety is crucial, but typically overlooked. Make one more resolution to use a screen saver. Any laptop monitor, regardless of whether it is a conventional variety with a cathode-ray tube or a liquid crystal display on a laptop, is subject to a extended-term issue of burned-out pixels, resulting in ghost images on screen. There are screen savers built into both the Windows and Mac operating systems, but not everybody uses them. - Comments: 0

What Stampy Did Subsequent Following YouTube Stardom - 09 Mar 2018 07:07

Tags:

is?s33bZEQsPZWSteL4CMfaZJDlXyr29DSMtqfzVY2WLWs&height=242 Developers are beginning to take advantage of new serverless architectures Solutions like AWS Lambda and Azure Functions make it effortless for developers to deploy applications as individual pieces of organization logic. The cloud providers can then procedure requests for those functions at nearly infinitely scale. They have totally abstracted away from the concept of servers.As this story has gotten popular, I've received inquiries as to where men and women can send money to support me. As a broke kid attempting to get into college, it really is certainly appealing, but I'd genuinely rather you make a distinction to your subsequent server. I'd rather you hold that cash and that generosity for the subsequent time you eat out.Intel, whose chips helped drive the private laptop revolution, was once the underdog in the data center. In the 1990s, the firm progressively elevated the power of its chips and added characteristics required for servers. The rising performance and much lower cost of such machines eventually supplanted hardware from businesses like IBM.A committed internet server gives your company the flexibility and sources to build a high-functionality, high-availability website. discover this The overall performance increase from SSDs usually comes with a slightly greater price tag given that the newer storage devices are more high-priced and typically have smaller sized capacities, but a premier host like Liquid Web adds even far more value to its Windows VPS hosting plans by like bonus characteristics such as CloudFlare CDN, constructed-in backups, proprietary security tools, and DDoS protection.If you enjoyed this post and you would certainly such as to obtain additional details pertaining to discover this (laylagerald349.myblog.de) kindly visit our own website. Answer: Realize that they can run Oracle on a sub-set of vSphere servers in a vSphere cluster with no having to license the whole cluster for Oracle. Study their Oracle License and Services Agreement (OLSA). Then have their legal group evaluation the OLSA. If in doubt, get help from a third-party Oracle licensing specialist.Are you utilizing a dedicated server hosting answer but suspect that there is anything incorrect? 1 advocate of that approach Discover this is Mr. Koomey, the Stanford data center professional. But he stated that numerous organizations that try to manage their personal information centers, either in-home or in rental spaces, are nevertheless unfamiliar with or distrustful of the new cloud technology. Unfortunately, those businesses account for the great majority of power usage by information centers, Mr. Koomey stated.Full root access100% root access to your Virtual discover this Machine in our 1&1 Data Centre. Certa Hosting's SSL certificate currently comes with a Devoted IP attached to them. When you apply the SSL to the hosting account, we assign the new Dedicated IP to the server.$1 hosting also known as 1 dollar hosting indicates when any organization gives you server for your own internet site hosting. Develop 2015 Engineers from Microsoft's Windows Server team took the stage at the Build developer conference in San Francisco this week to share far more particulars on Nano Server, the upcoming micro-sized version of the OS aimed at cloud deployments.AWS S3 , Microsoft Azure Storage , and Google Cloud Storage are ultra-low-cost, ultra-quick, ultra-reputable file storage solutions. These products are commonly employed by corporations to archive enormous collections of data and media, but you can also host a internet site on them for quite, quite low cost.A vital step in cloud migration is in picking a cloud provider, or providers. The large cloud firms such as AWS, Microsoft and Google have an benefit in their worldwide footprint and capability to offer failover protection to one more data centre. However, companies could discover that smaller neighborhood providers offer far better assistance and are more willing to meet your particular requirements.Stock trading, a single of the earliest regions to go electronic, gives an intriguing precedent for how automation can play out in an institution like Goldman. On the company's trading desks, stocks are now bought and sold by computer systems rather of people. Chavez says that the advent of computerized trading more than the final two decades has lowered the number of Goldman workers who purchase and sell American stocks the old-fashioned way — more than the telephone — to 4 from about 600, but the modify in the number of traders tells only component of the story. Some of the traditional traders had been replaced by programmers who style and monitor the new trading algorithms. Beyond that, there are now new jobs in the information centers exactly where the higher-speed trading requires location.is?NY_fcuD7hnOUk_dF5dse51GP_4zdTTT6q6t6_C36aRI&height=217 Once more, you are going to have no monthly charges to worry about, but you will have a greater up-front price. Individual cloud storage is also actually great for any individual who has terabytes of data they need to shop, but do not want to spend the hefty month-to-month charges connected with something more than 1 TB. For instance, after the 1 TB program on Google Drive, it skips to 10 TB and you have to spend $99 a month. - Comments: 0

How To Add RSS To Your Wordpress Weblog (With Photographs) - 07 Mar 2018 08:44

Tags:

In this episode, we're giving our very best blogging tips for company so you can cease screwing around and start treating your blog like the company it is. We're talking about evergreen, pillar content material that you need to be producing, how you can start off taking your blog seriously, and how to use your weblog to develop your organization. For instance, if you use social media for two hours daily, reduce your social media use back to 1.five hours 10 days prior to your break. Then, seven days just before you strategy on initiating your social media break, cut down to one hour every day. 4 days prior to your break, reduce back to 30 minutes everyday.Contemplate memberships, where you charge a modest month-to-month fee for customers to gain access to exclusive content, video content material, or possibly direct access to you via Q&A or live events. WordPress has a lot of plugins to help you add membership services to your weblog.We upgraded WordPress to the most recent version, we upgraded all of the plugins to the latest version. The net developer who set up the website claimed that the malicious code installed on the site was not from a WordPress vulnerability, but rather from a brute force attack on the web host.Download the WordPress installationzip file at to your local personal computer. Following you've signed up for your weblog, got the hosting taken care of and figured out the URL, it's time to choose a theme. You can commit all day hunting at themes Choose 1 that speaks to what you want out of your blog and go for it.Text-primarily based content is all well and excellent, but video can be a beneficial asset in each attracting new visitors and producing your web site a lot more engaging. Information shows that data retention is drastically larger for visual material than it is for text, which means that video advertising and marketing is an exceptional way to grab - and hold - your audience's interest, and increase traffic to your website at the exact same time.hi Aima. i study some of your posts, and i think there are a few thinks you could benefit from. Not to say people aren't interested in your living room, but you must attempt to post anything exciting, or possibly create jokes or stories. Excellent luck.Retailer your blog's files in the right place. The only factor left to do is put all your net content exactly where it needs to be. Navigate to the location exactly where you installed XAMPP, and find the "htdocs" folder inside the XAMPP folder. Store all of your blog's files (net pages, images, etc.) in this folder. If you are employing computer software such as WordPress to create your blog, refer to their manual for hosting your content material from residence.It is time for some social media marketing tips to get you started and lead you on the right path. Most marketers and companies commence social media advertising, run with it for a although, and then get stuck. Due to the fact, they never see the extraordinary final results the social media gurus out there promised and aren't certain what to do next or how to proceed further.You want to discover an application that will help you define your workflow. Why is that so? Content creation and approval procedure, when done manually, is a pain to manage particularly when you are managing numerous social media accounts. It is straightforward to shed track of your work when you do not have a documented technique to preserve you organized all throughout the whole procedure.When men and women search for a distinct keyword or phrase like #SMM, the site's bots crawl through all of the content on the site including your posts and profile to show the most relevant info. Which includes key phrases and phrases in your social media posts and profile tends to make your business a lot more searchable.Give them inside of what is happening behind the scenes, show them its just" folks behind the product and share information and content related to your sector. Establish your self as an authority. If you have a concrete plan for how you will use social video on each and every channel, then the viewers and shares will come.Share their posts on Twitter. Stick to them and comment on Facebook. Get noticed first prior to you write a single word. Don't forget that you retailer your website's files on your hosting server. If you actually wanted to, you could edit these files every time you wanted to make a adjust to your enterprise site. - Comments: 0

page 22 of 22« previous12...202122

Unless otherwise stated, the content of this page is licensed under Creative Commons Attribution-ShareAlike 3.0 License