Luxor

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Enjoying the ancient treasures of this wonderful place. Wow it's old!! It's amazing to think about what life must have been like back then!!

No photos yet click on name of location above to learn more from Wikipedia

Luxor Temple

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The Ptolemaic Base of Arsinoe-Methana

An overview of the Ptolemaic occupation of the Methana peninsula in the Peloponnese has now appeared. Discussion includes the fortified naval base on the Nissaki as well as the topographical features of the isthmus connecting the peninsula with the Troezenia (and featuring in a number of border disputes known from inscriptions recovered from Epidauros). Methana, renamed Arsinoe, was one of a series of Ptolemaic bases in the Aegean.

This study builds on the earlier BSA / Liverpool University survey of the peninsula.

Reference
Gill, D. W. J. 2007. "Arsinoe in the Peloponnese: the Ptolemaic base on the Methana peninsula." In Egyptian Stories: a British Egyptological tribute to Alan B. Lloyd, edited by T. Schneider and K. Szpakowska, pp. 87-110. Alter Orient und Altes Testament, vol. 347. Munster: Ugarit-Verlag. [Publisher]

Image
The fortified naval base on the Nissaki. © David Gill.

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How to Get Rid of Belly Fat

Bugged by Belly Fat? Then Read This!
By Craig Ballantyne.

I often get asked, "What's the best way to burn fat and lose my belly?... Do aerobics work better than interval training?... Does resistance training help at all?"

Many personal trainers aren't even sure. They will guess that the best way to lose belly fat is "crunches", "sit-ups", or "aerobic cardio". But the truth is -- none of these works best -- or even works at all!

When it comes to exercise, if you want to lose stomach fat fast, you need to increase the intensity of your workout by using both resistance training and interval training.

Australian researchers, such as Professor Steve Boucher, even believe that interval training can lead to a spot reduction of belly fat. That's something that no amount of abdominal training can do!

Time is also a factor. While bodybuilders and young guys without any cares in the world can spend an hour a day on cardio -- and sometimes get results -- men and women who only have 45 minutes, 3 times per week for exercise just can't depend on slow cardio workouts to burn belly fat.

Let's take a look at the perfect workout plan to get you maximum fat burning results in minimum workout time. Here are the keys.

First, start with a circuit of bodyweight exercises to prepare your body for a fat burning workout. Three good ones are bodyweight squats, pushups, and lunges. This warmup should only take 5 minutes.

Follow that up with supersets of resistance training using multi-muscle exercises for maximum metabolism boosting. A superset is two exercises done back to back with minimal rest between each. A great superset is dumbbell squats and dumbbell chest presses. This works so much better for post-exercise calorie burning than slow cardio workouts. It will lead to more belly fat burning as well.

After 15 minutes of resistance training, finish with 15-20 minutes of interval training. You don't need a lot of intervals to get great fat burning results. Start with a 5-minute warmup. Do one interval at 60 seconds working at a slightly harder than normal cardio pace. Then recover for 60 seconds at an easy pace. Repeat 5 more times. Finish with a 5-minute cool down.

With that workout schedule, you'll be in and out of the gym in 45 minutes, three times per week. Compare that to what most people do, which is run, jog, cycle, or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.

Men and women love the fast fat-burning results they get from short-burst exercise sessions. Remember, your body was not meant to run marathons. Instead, it was meant to perform quick bursts of exercise, and that is why resistance training and interval training sculpt a better body than long, slow cardio workouts.

Of course, your diet is also essential if you want to lose belly fat. In fact, I always give more credit to nutrition for being a key factor in fat burning than I do exercise. No matter what you do, you can't out-train a bad diet! So cut excess sugar from your diet, and increase your protein and fiber intake (through fruits, vegetables, and nuts).

With the right exercise and a proper diet, you'll shed that unwanted fat in no time!

About the author:
Craig Ballantyne is an expert consultant for Men's Health magazine. If you're looking to burn fat, build muscle and quickly step into the body you have always wanted with just three workouts each week, check out Craig's fat-loss system, turbulence training.

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Hurghada

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Hurghada Marina Egypt - We Made It!!!

From Thailand we have covered over 4770 nM in less than two Months. A moving average (including stops) of 2.2 Knots.

Nautical Miles to Date - 26,800 nM

Hurghada Marina Egypt

See Hurghada Egypt for more details.

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'Maghoula-hunting' in Thessaly

Excavations by the Greek Archaeological Service had drawn attention to the potential of Thessaly.

Alan J.B. Wace and A.W. Van Buren (of the American Academy at Rome) invesitigated the Magnesian peninsula in April 1905. They identified a possible site for excavation at Kato Georgi near Cape Sopias; this site, designated as Theotokou, was excavated by Wace and John P. Droop in 1907.

Wace and Droop had hoped to find remains of a Doric temple but were disappointed. They went 'maghoula-hunting' and identified a prehistoric mound at Zerelia near Almyros; this was excavated in 1908, with Maurice S. Thompson joining the team.

Wace and Thompson were joined in 1909 by T. Eric Peet. They worked on two sites: Palaeomylos near Lianokladi, in the Spercheios Valley, and Tzani Maghoula near Sophades. This work suggested to them that there were no clear links between the cultures of the Aegean and Central Europe.

Wace and Thompson excavated at Tsangli in 1910. Wynfrid Duckworth, who had worked with the BSA at Palaikastro, examined a skull found in one of the Neolithic levels. A second site was excavated at Rachmani, to the north-west of Larisa.

References
Bosanquet, R. C. 1902. "Thessaly. Prehistoric villages in Thessaly." Man 2: 106-07. [JSTOR]
Wace, A. J. B. 1906. "The topography of Pelion and Magnesia." Journal of Hellenic Studies 26: 143-68. [JSTOR]
—. 1908. "Topography of Pelion and Magnesia - Addenda." Journal of Hellenic Studies 28: 337. [JSTOR]
Wace, A. J. B., and J. P. Droop. 1906/07. "Excavations at Theotokou, Thessaly." Annual of the British School at Athens 13: 308-27.
Wace, A. J. B., J. P. Droop, and M. S. Thompson. 1907/08. "Excavations at Zerélia, Thessaly." Annual of the British School at Athens 14: 197-223.
Peet, T. E., A. J. B. Wace, and M. S. Thompson. 1908. "The connection of the Aegean civilization with Central Europe." Classical Review 22: 233-38. [JSTOR]
Vassits, M. M. 1907/08. "South-eastern elements in the pre-historic civilization of Servia." Annual of the British School at Athens 14: 319-42.
Thompson, M. S., and A. J. B. Wace. 1909. "The connection of the Aegean culture with Servia." Classical Review 23: 209-12. [JSTOR]
Wace, A. J. B., and M. S. Thompson. 1910. "Excavations in Thessaly, 1910." Man 10: 159-60. [JSTOR]
Duckworth, W. L. H. 1911. "35. Report on a Human Skull from Thessaly (Now in the Cambridge University Anatomical Museum)." Man 11: 49-50. [JSTOR]
Wace, A. J. B., and M. S. Thompson. 1911. "The distribution of early civilization in northern Greece." Geographical Journal 37: 631-36. [JSTOR]
Wace, A. J. B., and M. S. Thompson. 1912. Prehistoric Thessaly: being some account of recent excavations and explorations in north-eastern Greece from Lake Kopais to the borders of Macedonia. Cambridge archaeological and ethnological series. Cambridge: Cambridge University Press.
Woodward, A. M. 1913. "Inscriptions from Thessaly and Macedonia." Journal of Hellenic Studies 33: 313-46. [JSTOR]

Image
Skull from Neolithic layer at Tsangli.

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Benefits of Aerobic Exercise

Aerobic Exercise Keeps You Young

British study found it shaved 10 to 12 years off biological age.

A person who maintains aerobic fitness may delay biological aging by up to 12 years, a new analysis shows.

Jogging and other types of aerobic exercise improve the body's oxygen consumption and its use in generating energy (metabolism). However, a steady decline in maximal aerobic power begins in middle age, decreasing about 5 ml/ (kg. min) every decade, according to the information in the analysis.

When maximal aerobic power falls below about 18 ml in men and 15 ml in women, it becomes difficult to do any activity without experiencing major fatigue. A typical 60-year-old sedentary man has a maximal aerobic power of about 25 ml, nearly half of what it was at age 20.

But research shows that a long period of relatively high-intensity aerobic exercise can increase maximal aerobic power by 25 percent (about 6 ml), which equals 10 to 12 biological years.

The analysis was published online in the British Journal of Sports Medicine.

"There seems good evidence that the conservation of maximal oxygen intake increases the likelihood that the healthy elderly person will retain functional independence," said study author Dr. Roy Shephard, of the Faculty of Physical Education and Health and Department of Public Health Sciences, at the University of Toronto in Canada.

Aerobic exercise also reduces the risk of serious disease and promotes faster recovery after injury or illness. Additionally, it helps maintain muscle power, balance and coordination, which reduces the risk of falls.

More information:

The U.S. Centers for Disease Control and Prevention has more about healthy aging for older adults.
-- Robert Preidt.

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Night 1

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Underway to Hurghada Marina
53nM Down 57nM to Go!! Keeping fingers and toes crossed for good weather

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Arcação!!

If you go to Brazil, you absolutely have to stop at the Bells Company Hostel. Even if you are not staying there, have a drink and chat with the lively owner, who´s name is Gecko, yes, like the lizard. This hostel is situated on the Praia (beach) da Arcação, which is on a little island called the Ilha da Santa Catarina which is in the southeast part of the country, about 12 hours south of São Paulo. The reason I say that is this: Gecko is great, the hostel is RIGHT on the beach, there are surfboards, body boards and a kayak just waiting to be used, internet and breakfast come with the room rate, AND if you are lucky, Gecko will drag out the karaoke machine and you can embarrass yourself as much as you want.

Chris and I arrived here on Wednesday after a long bus ride from Iguaçu with plans to stay for two nights. Two quickly turned into four as we met a great group of people, practiced our surfing and honed our karaoke skills. Today we board an overnight bus and go to São Paulo, where we will meet up with my friend Mira, who has decided to come down and meet up with us for her Spring Break. She will stay for about two weeks and we will probably hit up a few different places while she is here, including Rio and a couple of other smaller towns near it. After that, we continue to travel north.

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Marsa Alam

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Marsa Alam, Egypt
25 Feet Good Holding. Two days sailing = 30 miles north before the wind picks up to 25 knots. AND we get up at 5 am to leave, we've had to sail 41 miles to make that 30!!

Our actual track

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Renanto Reef

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Renanto Reef, Egypt
45 Feet Our own private reef
(literally drop right behind the reef.. and watch out for a southerly switch)

Wind picked up to 20-25 knots and we are hiding here until it dies down a little. If I had know the reefs would have this much of calming effect I would used them more often. Once you get to Egypt you lose a lot of the indented protection of the Marsa and Khor anchorages and this is where you really need them as the northerlies fill in with a vengeance.

You'll still find calm days, but the weather windows are usually shorter than predicted, always have a ditch plan. We know fellow cruisers who had to re-sail hundreds of miles after they got blown out and couldn't make the finally destination.

Calming Effect of the Reef

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