Bayram Cigerli Blog

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My Weekly Nutrition and Training Plan


The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Saturday and Sunday's for dinner are when I have my "treat" meals. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday. 

Meal 1 (7:15 AM)
Protein Smoothie: 2 tablespoons of chocolate PB2, 1 cup of Unsweetened Vanilla Almond Milk, 2 handfuls of fresh kale, 1 scoop of Vanilla protein powder, and two packs of Stevia then blended to perfection.




Meal 2 (10:30 AM)
Quest Protein Bar (the flavor varies day to day) and a large apple


Meal 3 (1:15 PM)
GardenIn 7-Grain Cripsy "chik'n" tenders with a side of asparagus (cooked with Parkay fat free butter spray and Melting Pot's Garlic and Wine seasoning)


Meal 4 (4 PM) - [Pre-workout]
1 cup of Dannon Light and Fit 80 calorie Greek yogurt with fresh blueberries and 15 natural almonds 


Gym: 6-6:15(30)

Meal 5 (7 PM)
Half of a Quest Bar (the flavor varies day to day) with 1 tablespoon of chocolate PB2




Meal 6 (8:30 PM)
2 GardenIn "turk'y" cutlets  with a side of spaghetti squash (topped with low fat feta)


Bed time: 11 PM
-  -  -  -  -  -  -  -  -  -

Sunday: (Legs) - done! (755 calories burned)
-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Leg Workout:
   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
   - Leg Extension (3 x 15, 50 pounds)
   - Leg Curl (3 x 15, 110 pounds)
   - Leg Press (3 x 15, 270 pounds)
-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)
-Stretch

Monday: Rest

Tuesday: (Weights)
-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.
-15 minutes cardio: Tredmill (HIIT: Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Wednesday: (Core)
-30 minutes of cardio: StairMill (A mild HIIT: Level is switch between the highest which is 20 and level 5 for my rest. Work is 1 minute, rest is two minutes)
- 3 sets of 30 second planks
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of  20 elevated leg crunches
-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Thursday: (Weights)
-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.
-15 minutes cardio: Elliptical (Incline 9, Resistance 9)

Friday: (Core)
-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
- 3 sets of 30 second planks
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of  20 elevated leg crunches
-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Saturday: (Weights)
-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.
-15 minutes cardio: Elliptical (Incline 9, Resistance 9)
Image Map

SÖZLERİ İİİ OOO OLAN ŞARKI

Sizde eğer iii ooo iii ooo diye sözleri olan şarkının adı ne ya? diye internette ve youtube da fellik fellik bu şarkıyı arıyanlardan biri iseniz artık şu aramalarınıza bir son verin diye sizler için sözleri iii ooo  iii ooo olan o şarkının adını ve you tube aracılığıyla kendisini paylaşmak istedim.
Evet aslında artık oldukça popüler olmuş bu şarkının adı    Canto Del Pilon (Original Mix)   ve Milk & Sugar feat Maria Marquez remix yapmış. Aslı oldukça yavaş olan bu şarkının bu remixini oldukça başarılı bulduğumdan sizlerlede paylaşmak istedim, dinlerken gerçektende zevk alarak dinlediğim iii ooo  şarkısını sizde ister youtube a girerek dinleyin istersenizde hemen aşağıda sizler için koyduğum videodan dinleyin.
He unutmadan bence sesini sonuna kadar açın ...


FEBRUARY 3 = "The Day the Music Died..."




A long, long time ago...
I can still remember
How that music used to make me smile.
And I knew if I had my chance
That I could make those people dance
And, maybe, they’d be happy for a while.

But february made me shiver
With every paper I’d deliver.
Bad news on the doorstep;
I couldn’t take one more step.

I can’t remember if I cried
When I read about his widowed bride,
But something touched me deep inside
The day the music died.




Don Mc Lean Writes of the Change in Rock and Roll...

On a cold morning in February of 1959… on the morning of this date during that year, a young man, a singer and an aspiring young rock and roll musician named Don Mc Lean was thinking about the music he wanted to play. Rock and Roll had, up to that point in time been played primarily to provide people – mostly young people -- music to dance by at social events, and Mc Lean had been looking forward to playing that kind of music; to providing the music that would for other young people bring the happiness and enjoyment that he had always gotten from it. But that morning he was tending his only job other than full-time writing of his music. That job was delivering papers. And on that morning the
news included accounts of the plane crash that had taken the lives of three of the brightest young stars of rock, J.P. “Big Bopper” Richardson ("Chantilly Lace"), Ritchie Valens ("La Bamba"), and his idol, Buddy Holly ("That'll Be the Day").
Mc Lean thought of Holly and all he had meant to him as a young writer of his own tunes, just as Buddy Holly had been. He thought of Holly’s young wife, Maria Elena, now a widow. Maria had been carrying Holly’s child, but miscarried the next day, possibly as a result of the stress of losing her husband. Mc Lean was writing the famous song, the lyrics of which are quoted above, in 1971, and was thinking of all that had occurred since that crash. The crash had happened right at the end of what was thought by many to be a decade and a period of comparative innocence. The civil unrest which was to permeate so much of the decade of the 60’s and which came to infect that generation of America’s youth had not set in yet. But that decade did come and thereafter the music which Mac Lean had so loved became infected with the social disillusion, and political radicalism of that period. The Brits such as the Beatles and the Rolling Stones, and Americans such as Bob Dylan had risen to prominence, and had changed the face of rock and roll forever. The era of sex, drugs, and free love had taken over, and now was the face of rock and roll. For Mac Lean, that wreck had indeed been the day that the music died.

The Final Concert for the Three, and Their Ill-Fated Flight

On February 2, 1959, Holly, Valens and Richardson were on the eleventh night of their Winter Dance Party tour through the a Mid-west that was as choked with snow as it could be. It was a Monday — a school night — but 1,100 teenagers had jammed Clear Lake, Iowa's Surf Ballroom for two shows which had been sold out. Between sets, Holly tried getting other people to join him on the airplane which he had chartered to fly to the next show in Moorehead, Minnesota. The musicians had been riding the bus on their tour for over a week, and were very weary. The plane ride to their next destination offered some relief to the monotony of the bus, and might get them to Minnesota early enough to allow them some rest before their next show.

Roger Peterson, a 21 year old pilot had agreed to fly the singer to Fargo, North Dakota — the closest airport to Moorehead. Peterson was himself at the end of a long work day – he had put in 17 hours of work already. But he was a fan, and wanted to fly Buddy Holly to his next job. Holly's bass player, Waylon Jennings, was scheduled to fly on the plane but gave his seat to the Big Bopper, who was running a fever and had trouble fitting his stocky frame comfortably into the bus seats. When Holly heard that Jennings wasn't taking the flight, he said, "Well, I hope your old bus freezes up." To which Jennings replied, "Well, I hope your plane crashes." This friendly banter of friends would haunt Jennings for years. Holly's guitarist Tommy Allsup flipped a coin with Richie Valens for the remaining seat. Valens “won”, and the three musicians boarded the red and white single-engine Beech Bonanza around 12:30 on Feb. 3. Fans crowded the tarmac, waving and clamoring for autographs. The plane taxied down the windswept, snowy runway and took off. The sky had been clear, and Peterson received clearance from the control tower to go. Regrettably, he had not been told of two weather advisories that warned of an oncoming blizzard.

After remaining airborne for only a few minutes, Peterson apparently flew directly into the blizzard, losing visual reference and accidentally flew the plane down instead of up. The four-passenger plane crashed headlong into a cornfield at over 170 mph, flipping over on itself and throwing all of it’s passengers into the air. Their bodies came to rest some yards away from the wreckage. All of them were killed. Their remains stayed there for over ten hours because in the blizzard conditions, nobody could reach the crash site until later that same morning. The Winter Dance Party tour went on, with Waylon Jennings singing Holly's songs and other well known singing phenoms, including 18-year-old Frankie Avalon, brought in to finish the tour. Holly's body was shipped back home to Lubbock, Texas, wherein his Baptist family, who had never approved of his music would not play any of his songs at his funeral.

Holly's Fame and Influence Rise Posthumously

Holly had indeed been enjoying some success at the time of his death at the far too young age of 22. But this was nothing compared to the way his music and his techniques skyrocketed into prominence after he died. The sale of his records continued to rise in the months following his death, with one of his singles, “It Doesn’t Matter Anymore” rising to # 13 on the charts. His songs really went up in England where a young John Lennnon and George Harrison would learn about guitar playing in part by listening to his albums. Don McLean's 1971 single "American Pie" memorialized the plane crash as the moment Rock and Roll in America left it’s youth behind, and entered the world of psychadelia, and youth rebellion. As Claire Suddath wrore in "Time" Magazine in 2009:

"He wrote of teens wearing pink carnations and driving pick-up trucks, dancing and falling in love and dancing some more. The snow fell silently outside as the country teetered on the brink of the 1960s; no one in the ballroom had any idea what would happen next."


READERS!! If you would like to comment on this, or any "Today in History" posting, I would love to hear from you!!  You can either sign up to be a member of this blog and post a comment in the space provided below, or you can simply e-mail me directly at:  krustybassist@gmail.com  I seem to be getting hits on this site all over the world, so please do write and let me know how you like what I'm writing (or not!)!!

Sources:

http://en.wikipedia.org/wiki/The_Day_the_Music_Died

http://www.time.com/time/arts/article/0,8599,1876542,00.html

Images:

The Trio =
robbiedisme.blogspot.com

Buddy Holly Band =
http://www.time.com/time/arts/article/0,8599,1876542,00.html

Newspaper =
jalopyjournal.com

Crash site =
http://www.freerepublic.com/focus/f-bloggers/2443345/posts

+ 888.
+ 128.

A friend and fun filled beautiful weekend recap!

Friday was a busy, busy day. It always seems to be! But I felt great. I woke up at 5:30 AM and hit the gym before work. I never do that, but I knew I was going out directly after work, so it needed to be done. I was proud of myself. As a lot of you guys know, on Friday's I go to my doctor to get a B12 injection and I always have them weigh me. I love being accountable and I work very well under stress. So that moment of getting on the scale on Friday's is like my war, ha. I was excited for my weigh in. I had a great week, I ate clean and trained hard. My body was feeling good and I was wearing clothes that I have not been able to wear in a while. I get to the doctor, get my injection, then have my weigh in. I lost one proud.

One pound? Are you freaking kidding me? I know one pound is better than staying the same or gaining, but I felt so much more than that. My doctor came in and he could tell that I felt down. I explained to him why. He told me that my fat mass was a lot lower than last week and that the only reason the scale is not showing the results the fat mass is because my water levels were so elevated. Which is a good point. I was "very bloated" if you know what I mean and I could definitely tell I was holding water. He told me that next Friday when the water weight is gone, I will see a good difference. I can't wait to kick butt this week and hopefully have a great weight loss at the end of the week. Thus far, my total down since November 25th: 26.1 pounds! 

When I left work on Friday, I met my best friend Kelly and my friends Jeannie and Holly at this fun place called "Duckworth's". It was half price wine and it is always fun to unwind with your girlfriends.





I did not stay out too late, because well, priorities. I enjoy getting "tipsy" but not drunk. However it was such a good time though!

Saturday I woke up pretty early. I was lazy around the apartment and hit the gym at noon for 45 minutes of cardio and an upper body weight circuit. It was an awesome workout. When I was leaving the gym, I had a coupon for "Rack Room Shoes" emailed to me so I had to rush over to the mall and pick out a new pair of gym shoes. I LOVE "Nike Air" for the gym. They are so comfortable and good quality. I love the style!


I also picked up a new charm for my necklace. I love this choker type necklace that I have and enjoy buying new charms for it. I bought a 3-star charm for it. 


When I came home from the gym and mall, I took and shower got ready. I met one of my good friends Alexis at one of my favorite restaurants in my neighborhood; Cantina 1511. We were there for over 3 hours. She and I go out every couple of weeks and never have a shortage of anything to talk about. I love that girl!


We both had the same thing for dinner. A mushroom, spinach, and goat cheese quesadilla with a side of avocado. This quesadilla was not only absolutely delicious but super filling too. I could only eat two pieces of it and I have a big appetite, ha!


Today has been Sunday Funday. Ha! My day has been filled with errands, cleaning, and the gym. I don't really care about the Superbowl so... whatever. Ha! It has been such a beautiful day though and not too cold. I'm cherishing it. My errands never end. I grocery shop at 3 different places. I just realized how ridiculous it is!


Since it was such a beautiful day, I made the best of it. I live super duper close to my gym, so I took advantage of it and walked. A little pre-cardio to get my prepped for my cardio and leg work out!




A little vitamin D does the body good because I had an awesome workout! I love leg day!


Now the Superbowl has just started so I am going to cook some dinner and since HBO has updated their movie list, I am going to watch "I Still Know What You Did Last Summer". How was your weekend? Don't forget to join the link up's going on tomorrow!

CASUS TELEFON PROGRAMI SEÇİMİ

Casus telefon programlarından hangisinin sizin telefonunuza daha uygun olduğunu anlamak için illada cep telefonundan çok iyi anlayan bir uzman olmanıza gerek yok, ilk bakışta biraz karmaşıkmış gibi gelen bu seçim aslında hiçte göründüğü kadar zor değildir. Öncelikle şunu hatırlatmakta fayda görüyorum; bu sitede adı geçen telefon casus programları dünyanın en popüler cep telefonu casus yazılımlarıdır ve yine dünya genelinde en çok kullanıcı kitlesine sahip olan ve dünyanın her ülkesinde çalışan yazılımlardır, sizler için özelliklerinin çokluklarına ve kullanılış kolaylıklarına göre fiyatlarıda göz önüne alınarak ilgili sayfamızda zaten bir sıralama yapmış bulunmaktayız.

Sizlere önericeğimiz ilkşey telefonunuza uygun bir cep telefonu casus programı seçmek için öncelikle Fiyat Listesi  sayfamıza bir gözatmanızdır. Zira bu sayfada yaptığımız sıralama sayesinde programların popülerlikleri hakkında hemen bir fikir sahibi olabilirsiniz. 1. sırada yer alan telefon casus programı ile 10 uncu sırada yer alan program arasındaki özellik farklarınıda bu sayfadan kabaca görebilirsiniz. Ayrıca bu yazılımların ayrıntılı olarak özelliklerini incelemek isterseniz sitemizin en üstünde yer alan program isimleriyle belirtilmiş sayfalarımızı ziyeret ederek orada yer alan ilgili açıklamalar ve linkler sayesinde daha kapsamlı bilgiye ulaşabilirsiniz.

Ayrıca ilgili web sayfalarımızı incelediğinizde her sayfada ''Uyumlu Telefonlar'' adında bir link bulacaksınız, bu linki ziyaret edip o programın telefonunuza uygun olup olmadığını programların resmi web sayfasından kontrol edebilirsiniz.

Telefonunuza uygun casus telefon programı seçiminde hala bir sıkıntı yaşıyorsanız ise telaş etmenize hiç gerek yok, yapmanız gereken tek şey sitemizin sağ alt köşesinde yer alan '' Mesaj Bırakın '' baloncuğuna tıklayıp bize telefonunuzun marka ve modelini yazdığınız mesajla iletmenizdir. Bıraktığınız e-maile 24 saat içerisinde dönüş yapılacak ve telefonunuza en uygun olan programların bilgileri size iletilecektir.


Blogger Forum Sayfası Ekleme

Blogunuza gelen ziyaretçileri blogunuza bağlayacak ve onların da konu açabilecekleri kendilerinden birşeyler yazabilecekleri blogger forum ekleme eklentisi ile sizleri tanıştırıp blogunuzu  daha zengin ve çeşitliliğin olduğu bir blog haline getireceğiz. Ziyaretçileriniz kendi aralarında tartışılacak konular açacak, yorumlar ve yazılar yazacak bu sayede blogunuza bağımlı bir topluluk oluşacak,

Best Relaxing Places In The World

"In spite of all these diseases, and of all the new ones that continued to arise, there were more and more men in the world. This was because it was easy to get food. The easier it was to get food, the more men there were; the more men there were, the more thickly were they packed together on the earth; and the more thickly they were packed, the more new kinds of germs became diseases. There were warnings. Soldervetzsky, as early as 1929, told the bacteriologists that they had no guaranty against some new disease, a thousand times more deadly than any they knew, arising and killing by the hundreds of millions and even by the billion. You see, the micro-organic world remained a mystery to the end. They knew there was such a world, and that from time to time armies of new germs emerged from it to kill men.

"And that was all they knew about it. For all they knew, in that invisible micro-organic world there might be as many different kinds of germs as there are grains of sand on this beach. And also, in that same invisible world it might well be that new kinds of germs came to be. It might be there that life originated—the 'abysmal fecundity,' Soldervetzsky called it, applying the words of other men who had written before him...."

It was at this point that Hare-Lip rose to his feet, an expression of huge contempt on his face.

"Granser," he announced, "you make me sick with your gabble. Why don't you tell about the Red Death? If you ain't going to, say so, an' we'll start back for camp."

The old man looked at him and silently began to cry. The weak tears of age rolled down his cheeks and all the feebleness of his eighty-seven years showed in his grief-stricken countenance.

"Sit down," Edwin counselled soothingly. "Granser's all right. He's just gettin' to the Scarlet Death, ain't you, Granser? He's just goin' to tell us about it right now. Sit down, Hare-Lip. Go ahead, Granser."

The old man wiped the tears away on his grimy knuckles and took up the tale in a tremulous, piping voice that soon strengthened as he got the swing of the narrative.

[review]
[item review-value="4"]Gameplay[/item]
[item review-value="6"]Graphics[/item]
[item review-value="10"]Sound[/item]
[content title="Summary" label="Overall Score"]My fellow Earthicans, as I have explained in my book Earth in the Balance, and the much more popular Harry Potter and the Balance of Earth, we need to defend our planet against pollution. Also dark wizards but I know you in the future back in our hands.[/content]
[/review]

FEBRUARY 1 = The USMC Lands on Roi Namur


John P. Bolten Lands on Roi Namur

February 1 -
"As I approached the island, in fact immediately after I touched land, I noticed the queer atmosphere of the place. It wasn't the coconut palms which had been blasted by the terrific naval gunfire and hung broken down and lifeless. Nor was it the crumbling, smoking ruins of the Jap buildings. It was the Marines. They were everywhere, and even as I saw the first group I knew that they were not the same as those Marines which had left the ship talking and laughing. They were all scattered out with no organization whatsoever. They lay or sat in groups talking very low if at all. Mostly,they were silently grim. This was not what I had expected."


The 4'th Marines on Roi Namur

This was the scene as recorded by a young marine private, John P. Bolten, on February 1, 1944, the first time he took part in combat operations during his stint with the U.S. Marines in the South Pacific. Bolten was a part of the Fourth Marine Division, which saw it's first action as a part of American operations against Japanese positions on Roi-Namur, part of the Kwajalein atoll of the Marshall Islands. In order to set up forward air bases capable of supporting operations across the mid-Pacific, to the Philippines, and into Japan, the U.S. needed to take the Marshalls. The Fourth Marines had commenced their attack against the airfield on Roi, the eastern half of the island pair on January 31, and attacked and overtook the stronger defences on Namur on that first day of February. After the huge losses suffered in action against Tarawa the previous November, the operation against the Kwajalein atoll had seemed to come off fairly easily. The use of overwhelming force, and better cooperation between naval and ground forces, as well as better communication between the various components of those ground forces were all lessons that were paying off. Nevertheless, the cost of war was not lost on the young marine from Cincinnati, Ohio as he and his fellow artillerymen moved to set up their guns:

"The Smell of Crushed Jungle Vegitation...."

"The smell of crushed jungle vege- tation mixed with powdered concrete and gun- powder hung like a fog over the island in the gathering gloom. Scattered Marine equipment lay strewn all over the beach where it had fallen when the assault (team) had discarded it. This was a mere inkling of what I was to learn of the cost of war and the waste. My first glimpse of a Jap came.... as we rounded a clump of jungle vegetation. I saw a Marine dragging a dead Jap by the leg into the underbrush to be piled with the rest I supposed. It shouldn't have affected me since I was used to dealing with stiffs, even handling them. But it did. I stopped for a second and watched as the dead man - one leg dragging - made tracks in the wet coral sand. As I looked, I saw that we artillery men were the only ones staring at the disappearing Jap. The infantry men were sitting silently on the beach, cradling their rifles with dirty dungaree clothed arms. (They) were looking out at the water, and looking glassily at us as if to say "Hell, Mac you can go back now (that) all the dirty work is done!"

By February 4, American losses totalled 372 killed and 1,582 wounded out of the more than 42,000 men who took part in the operation. Out of 3,500 Japanese defenders of Roi-Namur, only 51 survived to be captured. After the war, John P. Bolten returned home to Cincinnati, where he married his High School sweetheart Norma Mc Dermott with whom he had six children of whom I, Brian T. Bolten was the youngest.  And as his son, I have always been enormously proud of my father and his participation in the great struggle against imperialism.  Thanks, Dad, and all of those men and women who took part in this terrible but necessary conflict against the forces of darkness.


READERS!! If you would like to comment on this, or any "Today in History" posting, I would love to hear from you!!  You can either sign up to be a member of this blog and post a comment in the space provided below, or you can simply e-mail me directly at:  krustybassist@gmail.com  I seem to be getting hits on this site all over the world, so please do write and let me know how you like what I'm writing (or not!)!!

Sources =

The Wartime Journal of John P. Bolten - February, 1944. Unpublished. Possession of B.T. Bolten

http://www.nps.gov/archive/wapa/indepth/extContent/usmc/pcn-190-003124-00/sec3.htm

+ 110.
+ 158.

About the growing gap profits

As I walked, my eyes were bent upon the beach so that it was not until I had come quite upon it that I discovered that which shattered all my beautiful dream of solitude and safety and peace and primal overlordship. The thing was a hollowed log drawn upon the sands, and in the bottom of it lay a crude paddle.

About the growing gap profits
The rude shock of awakening to what doubtless might prove some new form of danger was still upon me when I heard a rattling of loose stones from the direction of the bluff, and turning my eyes in that direction I beheld the author of the disturbance, a great copper-colored man, running rapidly toward me.

There was that in the haste with which he came which seemed quite sufficiently menacing, so that I did not need the added evidence of brandishing spear and scowling face to warn me that I was in no safe position, but whither to flee was indeed a momentous question.

The speed of the fellow seemed to preclude the possibility of escaping him upon the open beach. There was but a single alternative—the rude skiff—and with a celerity which equaled his, I pushed the thing into the sea and as it floated gave a final shove and clambered in over the end.

A cry of rage rose from the owner of the primitive craft, and an instant later his heavy, stone-tipped spear grazed my shoulder and buried itself in the bow of the boat beyond. Then I grasped the paddle, and with feverish haste urged the awkward, wobbly thing out upon the surface of the sea.

A glance over my shoulder showed me that the copper-colored one had plunged in after me and was swimming rapidly in pursuit. His mighty strokes bade fair to close up the distance between us in short order, for at best I could make but slow progress with my unfamiliar craft, which nosed stubbornly in every direction but that which I desired to follow, so that fully half my energy was expended in turning its blunt prow back into the course.

[pgallery] [img alt="flower" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK70qKkPFoiO02y2etCTcIki5Hi0Jou0ZQmMHXFytppAZyyNCriukYXpbdxIpuD9x17PHlLdwhwca-Jc8G_u6BE1KLXWmYq158snT-KCUlcUpmQ-X0zwOb3gOIJGekRQ6B98Yeky1wJ0g/s320/foods_3.jpg"][/img] [img alt="Interior" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCcGqmEBXYk_hYHWdpeVq7uZeJEqM22QBqQ-kGKKa3P3d9L32XeJidlzvIZRuXSnngcMpsdAaRG17T_p_PxlVzxMvgT_HUxb3Z50eGmappbvl4EOeivS9qzTRN0KyNpy_RQ5WoRUSL2O0/s1600/foods_4.jpg"][/img] [img alt="Wedding" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQuPLkDeuG-HaGFQe6CwFoRoVB44kHPB50BZeSSl-YBYj-MFrXs-uaRyD5UE65kgI_4fD9YkE8lJ0vzAw7k6yXZgARMHr2e_M4flnfDMstM7VJAct_lMbNpn3p_lDNnYBARQWQShR1kzs0/s300/blog-511-700x466.jpg"][/img] [img alt="fashion" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9znZmSmiiVmdBCEDlefmEcoALNsV4lIfoNAYfTlL8swU2aFeUHgqQ1sxow2mAaK_IMS8-eQJjzbkz-nT_MB9b63v7KSxu6IFDuFDkzluCIRW9prH4GtlzfLEhYdnT9T2CSkgCzbfpal1x/s300/fashion4-700x357.jpg"][/img] [img alt="other fashion" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK_mcpx9vCxvwNnG82Vu9GkhL0oan5bAoolFtO_ZsXGl-43312Gl0QU3CoVw9xnjj25CyYh0I_4j-DxSFlmvHDFdK7t0yOlwUNyeTAnG1pE9opagiwOQIgK44qEGPIWShLlvbannQpuy0/s1600/foods_6.jpg"][/img] [img alt="cars" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG0VdLH1QdPbZnp5PNVG9-VHn00SQJy7p2_pm3rqTYyyqrJXK5g6eyyJZaOFLYm723_tIfKTuyyoAFvz98BqrYuBPQ14u6ySmS82EtovRrLirRByh3bBhBNTWaUr7momR4xzDoe9Zzan9W/s300/Bmw-I8-Concept-Spyder-HD-Wallpaper-1080p.jpg"][/img] [/pgallery]

I had covered some hundred yards from shore when it became evident that my pursuer must grasp the stern of the skiff within the next half-dozen strokes. In a frenzy of despair, I bent to the grandfather of all paddles in a hopeless effort to escape, and still the copper giant behind me gained and gained.
His hand was reaching upward for the stern when I saw a sleek, sinuous body shoot from the depths below. The man saw it too, and the look of terror that overspread his face assured me that I need have no further concern as to him, for the fear of certain death was in his look.

And then about him coiled the great, slimy folds of a hideous monster of that prehistoric deep—a mighty serpent of the sea, with fanged jaws, and darting forked tongue, with bulging eyes, and bony protuberances upon head and snout that formed short, stout horns.

As I looked at that hopeless struggle my eyes met those of the doomed man, and I could have sworn that in his I saw an expression of hopeless appeal. But whether I did or not there swept through me a sudden compassion for the fellow. He was indeed a brother-man, and that he might have killed me with pleasure had he caught me was forgotten in the extremity of his danger.

Tala Council Newsletter February 2014




Happy New Year!  
DONATIONS
I would like to say a very big thank you to all those who very generously donated gifts and food parcels to needy families, particularly in the lead up to the Christmas period.   All were very gratefully received and I was very proud of the way the whole community pulled together to ensure that no-one was left hungry or in need.  St Stephen’s Anglican Church in Tala has been particularly supportive and a new initiative is being considered which will allow the members of the church to interact more closely with those families badly affected by the financial situation.

A number of people have handed in bags of good second hand clothing and the like.  Such goods are always useful and I can assure you that nothing will be wasted.   If you have second hand clothing or other items which are surplus to requirements these can be left either at the council office or SKE [Welfare Centre].
I would also like to take this opportunity to thank all those who helped at the Christmas Bazaar and who provided knitted goods, cakes, or other gifts for this event.
SAPA
As most of you will know from the email issued, SAPA are in the process of issuing invoices to all residents in respect of the sewerage charge.   Since the email, SAPA have agreed to a special meeting regarding Tala but a date is still awaited for this.    I have also had an interview on Paphos Radio by phone.  Unbeknown to me, Mr Vergas was on another line to the station and he has said over the air that he hopes the situation will be resolved by the end of February, and that Tala residents should not pay any invoice received.
In the meantime, if we manage to exclude ourselves from the SAPA road based sewerage system, it looks likely that, due to EU regulations, our existing septic tank arrangement will be unacceptable.   We are, however, pursuing  details of an alternative which converts our septic tanks into ‘domestic treatment units’ – and such units are acceptable to the EU.   It is felt that this option will be cheaper and result in far less disruption than the road based system that SAPA seem keen to include us in! 
Our first task, however, is to get SAPA to agree that they will not charge Tala residents as this is the main priority at the moment.  Thereafter, we will pursue the alternative we suggest with the Government and see if this can be accepted.  The 80% Government subsidy for whatever system we have is unlikely to be available for a number of years – 2020 is the current earliest estimate.
Peyia are in a different situation as they are a municipality and therefore do not qualify for any Government funding.   In addition, their Council has elected to proceed with the road based system.
As soon as there is anything further to report, you will be advised.  In the meantime, it is imperative that you do not pay the SAPA invoice. 

GREEN AREA PLANTING
Now we have had some winter rain, a number of areas will be planted up by the council.
These will be :
Alongside the Council vehicle storage area
Top of Peristerion
PLANTING IN PAVEMENTS
Please note that a Government instruction has now been issued that there should be no new planting of anything in pavements due to the damage caused by root growth, and also to avoid obstruction of the pavement. 
Several residents have allowed the pavement outside their homes to be used for vehicle and boat parking, or as a general dumping ground for items that don’t fit on their drives or in their garages.  Could you please ensure that the pavement is kept clear for pedestrians and also report any offenders to the Council so we can contact them. 
SUBSIDING BUILDINGS AT THE ENTRANCE TO KAMARES
I have finally received information from the District Office regarding the recent work undertaken at the site.
a) Cracks on the patios, area surrounding the pools, drives, paths, etc have been filled in to stop further erosion of the subsoil. 
b) The swimming pools have been covered with panels to avoid ingress of rainwater. 
c) A trench was created at the back of the block of flats to divert rainwater away from the building and into the ravine.
d) A trench was created alongside the main road into Kamares – again to divert rainwater.
Finally, green mesh has been erected to prevent access to the site either from the main or top road.
OLD CEMETERY
Work has been done to tidy up and improve the old cemetery.  A dividing wall between the old and the extension has been removed, and concrete paths have been installed to separate and mark the plots.
POST OFFICE
Some of you may remember that a few years ago, in order to employ a second person at the Post Office and improve the service, the wage for the existing member of staff was halved with the result that the Post Office had two employees for the price of one.
The situation is that each of the 2 members of staff earns €300 a month – from this they have to provide, maintain and fuel the transport they use for deliveries.   Obviously, with increasing costs of fuel  the current position cannot continue and, as the Post Office are unwilling to increase pay, the only improvement that can be made from the staff’s point of view is to reduce their delivery area.
With immediate effect, therefore, those living in the roads shown below will no longer receive a mail delivery and should organise a post box at the post office for their mail.  The roads affected are those in rural areas or where the road surface is poor and unsuitable for a moped, and it is hoped that disruption should be minimal.  All have been notified:
Panaretou Ieromonahou, Dimitri Liperti, Maroniti, Levantas, Iakinthos, Tzoumayias, Rebekkas Andreou, Kafkalla, Lambousa, Christou Keli from 17 onwards, Ioannou Horevti, Irakleous, Papadaniel, Ntirris, Melanos,  the rural area where the new cemetery is to be, all agricultural roads and any roads in Melissovounos where it is difficult for a moped to travel.
Unfortunately, one member of staff, Andreas,  has now handed in his notice as he travels on a daily basis from Peyia to Tala and, with the low pay and increasing costs, he felt that the job was no longer viable.  Andreas  leaves at the end of February and I would like to thank him for the good service he has provided.  We are waiting for a response from the Post Office as to how they will now proceed and I will let you know, in due course, if any further change to the service  will be made.  From the end of the month, with one member of staff, deliveries are likely to be affected unfortunately. 
VOTING – EUROPEAN ELECTIONS
Elections for members of the European Parliament will take place in Cyprus on 25 May.   EU citizens are entitled to vote, providing they do not hold a vote in any other country.   If you already have a vote for the Cypriot local elections, you may have applied for an EU vote at the same time.  Unfortunately, no voting book is issued for European elections.
The District Office is in the process of issuing letters to those who have a local vote but not an EU vote so letters [in Greek] with application form [in Greek and English] may already have been received.
Anyone who does not have a vote in the local elections can also take this opportunity to apply for this at the same time.   There is a separate form and photographs will be needed for this.
Cathi has a supply of the application forms if you email her on toffee@primehome.comadvising which vote you wish to apply for.  There is also a small supply of the forms in the Tala Council Office.
The District Office is on the main street in Ktima where Marks & Spencer’s foodhall is.   The office is up the road from the Post Office and next door to the building surrounded by scaffold and green mesh and is the building with the main door reached by a number of steps up from the pavement.   Once you go through the door, you need to go to the office on your left.
Cyprus will have 6 MEPs.  Details of the candidates are not yet available.


DOGS
The Council receives a lot of complaints about dogs – whether it be regarding the noise that they make, fouling or wandering the streets.  As the Police appear not to be interested, a  decision has been made by the Council to write to all owners about whom complaints have been received.   If there is no improvement after the warning letter, legal action will be taken against the owners. 
If you are affected by problems, please either write into the council or email Cathi on toffee@primehome.com.  Please state the nature of the complaint and the full address of the offending owner.
COMPUTER SYSTEM AT THE COUNCIL OFFICE
Work is underway in respect of  the new computer programme.   We will try and keep disruption to a minimum but in the event that the system is down, payment can still be made and a manual receipt will be issued. 
The council website has moved under the control of the new technical suppliers and there will be times over the course of the next few weeks, when this is unavailable or where information may be out of date.   Efforts will be made to ensure that work is done as quickly as possible so that the site is fully operational again.   Please note the address for the new website is  www.thevillagexpress.com.   Once you log onto the site, click on the Union Jack in the right hand corner [for English] and then Paphos and scroll through the list to Tala.  Alternatively, you can type Tala into the search engine at the top of the page. 
Newsletters will be in Documents.   Events are listed under Events and you can also click on the calendar in the bottom left hand corner if you wish to see if there is any entertainment on specific dates. 
The site is still a work in progress and documents, photos  and information will be added to the site shortly.

VOLUNTEERS
If anyone has a few hours each week where they can make themselves available to help whoever needs it in the community, their assistance would be appreciated.   We have a number of people who are incapacitated due to illness or operations, who are housebound, or whose health is failing meaning that they can no longer drive to the supermarket or bank.    Help could consist of driving, a little shopping or other errands, or simply having a coffee with someone to break up their day.   If anyone is interested, could they please contact Cathi on toffee@primehome.com.
EASTER CHARITY RAFFLE
Tickets for the above will be available from 1st March at the Council Offices and also at SKE [Welfare Centre].  They are priced at €1.50 per ticket, or €5 per strip of 5.   There are numerous prizes from alcoholic beverages of varying descriptions, tickets at amphitheatre events,  through to meals at local tavernas.   Funds raised will remain in Tala.  The draw will take place on Easter Monday in the Square at 1700.
EVENTS
14 Feb – Vatouthkia – Valentine’s Night with Neil James
23 Feb – Vatouthkia – Sunday lunch with Amy
28 Feb – Kendall & Morrelli – Rob Cairns as Marc Bolan/T Rex at Vatouthkia
28 Feb – Carnival Dinner Dance at Epsilon Taverna, Emba.  Tickets €20 available from the Council                office.
2 Mar – Vatouthkia – Sunday lunch with Crystal Clear
9 Mar – Vatouthkia – Sunday lunch with Ian G
21 Mar – Church Hall in Tala – Concert by Yuri Zhislin and Katya Apekisheva.  This will comprise works from the classical repertoire including Schubert’s Arpeggione Sonata and arrangements of lighter works such as Scott Joplin, Johann  Strauss, tangos, rhumbas as well as well-known Russian and Italian songs.  Tickets €12 available  from  SoEasy Kiosk in Tala, online at www.apollonartists.com      or to reserve via Cathi on toffee@primehome.com.  There is also a helpline [8.30am-10.30am and 3pm-5pm] on 7000 9303
22 Mar – Kendall & Morrelli – Andrew Browning as George Michael at Vatouthkia
 13 Apr – Easter  Charity Bazaar at SKE [Welfare Centre] 

Coming up:  [All dates after May are provisional at this stage!]
80’s explosion at Vatouthkia – 25thApril
Tom Jones tribute at Vatouthkia – 16thMay
Mercury & May – the Ultimate Queen tribute [6th and 8th June at Amphitheatre]
Ian G With Strings Attached – octet playing popular music [14th June at Amphitheatre]
Barrie Rowe – from Glen Miller to Motown [provisional 18th June at Amphitheatre]
Rod Stewart tribute – back at the Amphitheatre again by popular demand [20th and 22nd June]
Bee Gees tribute – [11th and 14thJuly at the Amphitheatre]
Karen Kendall Covers [26 July at the Amphitheatre] – the music of Cher, Blondie, Karen Carpenter, Elkie Brooks and Chrissy Hynd
Simon & Garfunkel  tribute [8th  August at the Amphitheatre]
Sister Act direct from the UK [7thSeptember at the Amphitheatre]
Jersey Boys – back at the amphitheatre by popular demand [19th, 24th and 27th September]
Engelbert Humperdinck at Vatouthkia – 24thOctober
The Rat Pack makes a return – Vatouthkia  - 28th November

Vatouthkia events – booking direct with Vatouthkia [99 459163, or 99 751007], or via Derek on derekincyprus@gmail.com
Kendall & Morrelli shows – tickets, including international buffet, available from Vatouthkia, SoEasy Kiosk in Tala, via Cathi on toffee@primehome.com, or on 96818066
Amphitheatre shows – tickets can be pre-booked with Cathi on toffee@primehome.com
BLOOD DONING
This will take place at SKE [Welfare Centre] on Wednesday 5th March from 5pm to 8pm.


Next newsletter 15 April

Areti Pieridou