Training Ground

CrossFit For Board Sports

CrossFit For Board Sports

How CrossFit can help you improve your endurance, stamina and ability on a board.

In 2002, Greg Glassman, the founder of CrossFit, summarized world class fitness in 100 words in a CrossFit Journal article.

 I am going to focus on the last sentence of Glassman’s summary. CrossFit encourages athletes to regularly try new things, and to constantly throw themselves into unknown situations. This ability to be prepared for anything, is extremely important with regards to all board sports, from skateboarding to surfing and from wakeboarding to snowboarding. We cannot conjure the perfect wave, or set a ramp perfectly every time and we cannot choose the conditions of the slopes. For this reason, as a board sport athlete we need to be prepared for it all. We need to be able to ride when conditions aren’t perfect, to tackle that unexpected monster wave, to get up after we fall and to feel ready for anything.

One of CrossFit’s most notorious quotes is “our specialty is not specializing”. Many athletes, whose main goal is specialization, read this quote and think that CrossFit simply cannot be for them. This is however, far from the truth. By avoiding specialization CrossFit aims to prepare their athletes for any physical task they are faced with. This notion of needing a foundation of fitness, a non-specialized training program, is often referred to as general physical preparedness (GPP). GPP benefits the regular fitness enthusiast and can also support the expert who is seeking to improve in a specific area.  Developing a strong ability across all domains of fitness will not only aid a non-competitive person in daily activity, but also build a strong foundation for the competitive athlete.

So, What Is CrossFit?

For board sport athletes who want to remain fit and avoid injury, it is crucial to train outside of your sport. The majority of board sports are considered high-risk sports and so come with a high risk of injury. Another important element of board sports is that, for the most part, they are seasonal. Especially for those living in colder (or warmer if we are discussing snowboarding) climates, there are short riding seasons, which in turn, allows for more off-season training. If you want to boost your upcoming season, feel stronger, have more endurance, more balance, agility and even flexibility, CrossFit can help you with all of this!

So, How Exactly Can It Help?

Range of Motion

Range of Motion is defined as the full movement potential of a joint, usually its range of flexion and extension.

Why is Range of Motion (ROM) so important? The human body is designed to move its joints through their full range. However, as we get older (notice children tend to have flawless ROM) we sometimes lose some of our natural ROM, which can happen for numerous reasons: from training regimens to lack of training. Consequently, joints and limbs become accustomed to this limited ROM which can lead to restricted mobility. CrossFit utilizes many compound movements that work through this full range of motion. These movements engage every joint in your body in a correct manner, reducing your chances of injury. Applying a full ROM also increases the efficiency of your movements and working through a full range of motion will have positive effects on both performance and results.

An added benefit of training through your full range is that it increases your flexibility while moving. Flexibility is another key component for injury prevention as it allows your body to be pushed further within a safe range.

Core Strength

What do we actually mean by “core strength”? In spite of what most people are led to believe, your core is comprised of much more than just your abs. Your core is a complex series of muscles that include more or less everything but your arms and legs. The role of the core muscles is to stabilize the spine along the entire torso, from your pelvic girdle all the way up to your shoulders. These muscles are responsible for almost every move we make on a board. Pro wakeboarder and crossfitter Rusty Malinoski explains that “when they are engaged, they transfer power to the extremities and distribute any stress on the spine that may be caused by weight-bearing impacts…your core basically keeps you all together.”

Reaction Time

Responsiveness is a crucial component for all board sports. It is this increased reaction time that will make you light and fast on your feet, be able to pop up quickly, pass the handle with ease and so on. Reaction time itself is an inherent skill, but general response time can be enhanced by practice. The notion behind this form of training blends strength and endurance training. The goal is to avoid maxing yourself out in weight or reps but to find a good middle ground at a steady rate. CrossFit workouts are designed to increase your speed and reaction times.

Power is defined as the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. Power is a tremendously important element of all board sports. Power allows you to pop off the wake and maintain position throughout a trick, to catch a wave, and to hit a ramp or a vert. CrossFit is a sport which hones in on the importance of power with the aim of increasing your power output.

Increased endurance is beneficial for any sport, but can be particularly useful for board sports. Surfing for extended periods of time, riding behind a boat with a big wake, skating on ramps and hitting rails all require full body endurance. It is therefore important to include some endurance training in your off season. One of the best methods is interval training: many board sports require stretches of explosive energy output, in combination with bouts of lower energy output. Interval training mimics this perfectly and is the backbone of CrossFit.

Speaking from personal experience, since I started CrossFit (a little over a year ago) I have found that both my physical and mental strength have increased exponentially on a wakeboard. I tore my ACL while wakeboarding a couple of years ago and during my recovery period I set myself a number of goals. The first thing on my list of goals was to get back on my wakeboard. Many people thought I was crazy, but I had to prove to myself that I would not let an injury take me down. Whilst doing my rehab and reading a lot about injury and injury prevention I became very intrigued by CrossFit and the physical and mental resolve that defines many of the athletes. I have not looked back since, and I encourage every board sport athlete to try CrossFit and to make sure that you are doing some off season training.

Sample Workout

Warm up and mobility exercises.
Complete the following:
5 – 10 – 15 – 10 – 5 reps of:
Air Squats
Dead LiftsIn between each round hold a plank for 1 minute.

Run 400M Rest 2minutes
Run 200M Rest 1 minute
Run 400M Rest 2minutes
Run 200M

Cardio Surge Energy

Stephanie Contomichalos
Stephanie Contomichalos - Author

Also in Training Ground


Ants have evolved into “pure cooperators” with little self-interest. See more photos at

Anna Dornhaus knew in the fifth grade she wanted to be a biology professor. She was fascinated with animal behavior and wanted to “get into the science side of it.”

Her educational journey led her to the University of Würzburg in Germany, which had a renowned zoology program focusing on insect social behavior. It’s where she discovered she could study sophisticated group-level behaviors in ants and bees.

Since arriving at the UA in 2005, Dornhaus has built a lab that studies how ants, honey bees and bumble bees solve problems as a group, make decisions and communicate danger or the location of food sources to the colony.

Dornhaus, a professor of ecology and evolutionary biology, is interested in the evolution of intelligence and the evolutionary processes that lead to bigger brains, i.e., where intelligence comes from. To understand how and why intelligence evolves, it’s important to look at more than one example, she says.

Just as human beings have intelligence and form collective organizations, so do insects. But ant colonies don’t parallel human societies.

Ants have evolved into “pure cooperators” with little self-interest, unlike humans, who have great self-interest. Insects’ information-flow network is targeted and efficient, coordinated to achieve a goal.

Relatively tiny and short-lived, the insects have a lot of variance in their learning abilities, the ability to weigh different types of information and their willingness to innovate and explore new environments or food sources.

Dornhaus also studies group-level personalities and behavior in ants.

“We’ve shown that some colonies are more risk-averse, as a group. They don’t like to take risks, whereas others as a group are risk-prone. They don’t mind taking risks, and these different types of colonies differ in a lot of ways. It’s not just one behavior; it’s several different behaviors all associated with each other.”

Those behaviors seem to correlate with what biologists call life-history strategy, Dornhaus says.

The risk-averse groups focus on the growth of the colony, invest in repair and do not reproduce quickly. Those that are risk-takers reproduce fast, don’t focus on repair and colony growth, and make a lot of new queens quickly.

Ron Medvescek / Arizona Daily Star

Anna Dornhaus says she wants her elementary school students to understand that “science is the place to go if you really want certainty.”

She is proud that most of her post-doctoral assistants and a few of her graduate students already have found faculty positions in their fields. And she also has a large group of undergraduate students working alongside the others, “all contributing to real research. Everyone is creating new information.”

But instructing and mentoring university students is just part of Dornhaus’ passion for teaching.

In addition to her insect-behavior research, Dornhaus would like to be known for inspiring elementary school teachers throughout Tucson to teach the scientific method to their students.

Her goal with the younger kids is two-fold: To expose them to the central concepts of critical scientific thinking and to help them understand that “science is the place to go if you really want certainty.”

And they get first-hand experience in how cool science is.

“Mentoring young people in the actual process of science is incredibly important to me,” she says.

Working with the Flowing Wells Unified School District, Dornhaus developed a hands-on science experiment for second-graders. Students read age-appropriate books about crickets and each student gets a cricket to study.

The kids start by thinking about their research question and what they might see depending on what is the correct answer. They observe the insects and record whether crickets are hiding or out in the open. The data are put on charts, not unlike the way professional scientists record the results of their studies.

The award-winning classroom program Dornhaus has developed meets the new Arizona education science standards and includes reading, writing and math activities.

“I’m really invested in trying to bring the central concepts of science to elementary school education,” she says.

However simple the activity, Dornhaus say what’s key is “reflecting the core ideas of how science should work.” Understanding those fundamental principles applies to people of all ages.

“Everything about how we do science is geared toward being really certain about the results. How is it we are so confident we are right even when it sounds unbelievable? Part of it is the scientific method,” she says.


Truck Driver Fatigue 2018-10-19T12:00:44+00:00

Why Truck Driver Fatigue is a Serious Problem

Truck Driver Fatigue

The Federal Motor Carrier Safety Administration (FMCSA) cites truck driver fatigue as one of the leading factors contributing to commercial trucking crashes. While tired driving does not always cause a crash, it can dramatically increase the likelihood that one will occur.

Despite the FMCSA’s best efforts to implement rules and regulations to curb fatigue-related truck crashes, truck drivers are often forced to meet unrealistic scheduling expectations imposed by their employers. These tight deadlines can result not only in fatigued driving, but also speeding – a potentially deadly combination.

What is Driver Fatigue?

Driver fatigue is the combination of sleepiness and driving. The risks associated with drowsy driving are alarming—thousands of crashes and hundreds of deaths occur each year in fatigue-related traffic accidents.

According to federal statistics, driver fatigue is a factor in roughly 13 percent of large truck accidents in the U.S. each year. Truck drivers are also more likely than the general population to drive fatigued, according to the Centers for Disease Control and Prevention (CDC), making the issue a common topic of discussion among trucking safety advocates.

Truck Driver Sleep Requirements and Truck Driver Hours of Service Regulations

Commercial truck drivers are required to follow hours of service (HOS) regulations set by the FMCSA. HOS rules are essentially truck driver fatigue laws designed to keep tired truckers off of public roads and to reduce fatigue while driving.

The truck driver HOS requirements place limitations on when and how long truckers are allowed to drive and work. Truckers are supposed to follow these duty limits at all times (unless exempted, see the FMCSA HOS Guidelines for more details):

14-Hour Driving Window: This is typically thought of as a trucker’s “daily” limit even though it is not based on a 24-hour period. A truck driver is permitted a period of 14 consecutive hours in which they may drive up to 11 hours after being off-duty for 10 or more consecutive hours. The 14-hour driving window begins the moment a driver starts any kind of work, not just driving. Off-duty time, including naps or lunch breaks, do not stop the clock on the 14-hour driving window. Once a driver has reached the end of the 14-hour driving window, they are not permitted to drive again until they have been off duty for another 10 consecutive hours, or the equivalent of at least 10 consecutive hours off duty.

  • Real World Example: Joe Trucker starts work at 6:00 a.m. after being off-duty for 10 consecutive hours. Joe Trucker may not drive after 8:00 p.m. that evening (once he reaches14 hours on duty). He may still work after 8:00 p.m., but he cannot drive his truck again until he has been off-duty for 10 consecutive hours.

11-Hour Driving Limit: As described above, a truck driver may only drive for 11 hours within the 14-hour driving window. However, no further driving is permitted, if more than 8 hours have passed since the driver’s last off-duty or sleep period of at least 30 minutes.

  • Real World Example: Jane Trucker comes to work at 6:00 a.m. after 10 consecutive hours off-duty. She drives from 7:00 a.m. until 2:00 p.m., then takes a required 30-minute rest break (more on the 30-minute rest break below). Jane then drives another four hours until 6:30 p.m., at which time she is required to stop driving until she 10 consecutive hours off-duty have passed. She may continue to work so long as she is not driving commercially.

30-Minute Rest Break: A truck driver must take a 30-minute rest break if more than eight consecutive hours have passed since their last off-duty (or sleeper-berth) period of at least half an hour. Meal breaks or any other off-duty time of at least 30 minutes qualifies as a break. This time does count against the 14-hour driving window, as allowing off-duty time to extend the workday could allow drivers to continue to drive long past the time when fatigue becomes extreme.

  • Real World Example: John Trucker started driving immediately after coming on duty. He can drive for eight consecutive hours, take a half-hour break, and then continue to drive another three hours for a total of 11 hours behind the wheel.
Day Hours
Sunday 0
Monday 10
Tuesday 8.5
Wednesday 12.5
Thursday 9
Friday 10
Saturday 11
Sunday 5

60/70-Hour Duty Limit: The 60/70-hour duty limit is often referred to as the “weekly” limit. The 60/70 limit is not based on a “set” week (Sunday through Saturday, for example), rather, the limit is based on a “rolling” or “floating” seven or eight-day period. The oldest day’s hours drop off at the end of each day in calculating the total time on-duty for the past seven or eight days. So if a trucker works a 70 hour/eight-day schedule, the current day would be the newest day of an eight-day period and the hours worked nine days ago would drop out of the calculation. A driver would not be allowed to operate a commercial vehicle until his or her hours complied with their seven or eight-day work period.

  • Real World Example: Joanna Driver has accumulated 67 hours of driving time during an eight-day period.

Since Joanna is operating on the 70-hour/eight-day rule, she is in compliance. Once Joanna reaches the 70-hour limit, she must stop driving until she has taken enough off-duty hours to operate a commercial vehicle again.

34-Hour Restart: Commercial truckers may “restart” their 60 or 70-hour clock calculations after taking 34 or more consecutive hours off-duty (or in a sleeper berth) or a combination of both.

  • Real World Example: Justin Driver follows a 70-hour/8-day limit and works 14 hours per day for 5 days in a row. He has been on-duty for 70 hours. Justin is not permitted to drive again until he drops below 70 hours worked in an eight-day period. However, if Justin’s company allows him to use his 34-hour restart provision, he would have driving time available immediately after 34 consecutive hours off duty and start a new 70-hour/eight-day period.

How Does Fatigue Affect Driving?

According to the CDC, drowsy driving is most common among those who have not had enough restful sleep, though it can also occur among those who work night shifts, use drugs and/or alcohol, or have undiagnosed sleeping disorders like sleep apnea.

It goes without saying that falling asleep behind the wheel is extremely dangerous. But fatigued driving can still profoundly affect one’s ability to safely drive a passenger vehicle or commercial truck.

Drowsiness behind the wheel can:

  • Affect a driver’s ability to concentrate on the road and other vehicles.
  • Slow reaction times in the event that a driver has to brake or maneuver suddenly.
  • Impact a driver’s ability to make sound decisions regarding when, how, and if to operate.

How Do I Know if I am Driving Tired?

If you are tired and spend too many hours behind the wheel, there is nothing you can do to prevent fatigue from affecting driving. This is why truck drivers are required to comply with mandated Hours of Service Requirements to ensure that they stop work to get the rest they need.

The following are common driver fatigue symptoms to watch out for when you are behind the wheel:

  • Frequent yawning or blinking.
  • Difficulty remembering driving the past few miles.
  • Drifting in and out of your lane.
  • Missing an exit.
  • Running over a rumble strip on the side of the road.

Truck Driver Fatigue Statistics

The following driver fatigue statistics for trucks come from the Federal Motor Carrier Safety Administration (FMCSA) Large Truck Crash Causation Study.

Factors Number of Trucks Percent of Total Relative Risk
Vehicle: Problems with Brakes 41,000 29% 2.7
Driver: Driving Too Fast for Conditions 32,000 23% 7.7
Driver: Unfamiliarity with Roadway 31,000 22% 2.0
Environment: Problems with Roadway 29,000 20% 1.5
Driver: Over-the-Counter Drug Use 25,000 17% 1.3
Driver: Inadequate Surveillance 20,000 14% 9.3
Driver: Fatigue 18,000 13% 8.0
Driver: Felt Under Work Pressure 16,000 10% 4.7
Driver: Illegal Maneuver 13,000 9% 26.4
Driver: Inattention 12,000 9% 17.1
Driver: External Distraction 11,000 8% 5.1
Vehicle: Problems with Tire 8,000 6% 2.5
Driver: Following Too Close 7,000 5% 22.6
Driver: Jackknife 7,000 5% 4.7
Vehicle: Cargo shift 6,000 4% 56.3
Driver: Illness 4,000 3% 34.0
Driver: Internal Distraction 3,000 2% 5.8
Driver: Illegal Drugs 3,000 2% 1.8
Driver: Alcohol 1,000 1% 5.3

Of the 19 truck accident factors listed above, 15 are driver-related accident factors. While driver fatigue is a factor unto itself, driving tired can also lead to or exacerbate some of the other factors listed.

For example, driving fatigued can lead to inattention. If a driver is stressed to make a deadline, he or she may be more willing to try and combat their fatigue through the use of illegal drugs.

Driving Tired Affects Everyone, Not Just Truckers

Driver fatigue is not just a trucker issue; drivers of passenger vehicles are also at risk for drowsy driving, especially if they use medication that makes them sleepy, have sleep disorders or are shift workers.

  • Other studies have indicated that driver fatigue-related crashes may cause thousands of deaths every year.**

* Based on average of two years of NHTSA drowsy driving data
Klauer SG, Dingus TA, Neale VL, Sudweeks JD, Ramsey DJ. The Impact of Driver Inattention on Near-Crash/Crash Risk: An Analysis Using the 100-Car Naturalistic Study Data, 2006; Springfield, VA: DOT; year. DOT HS 810 594.


Folic Acid: What you Need to Know

Hey there, girlfriend! If you’re already a mama or currently pregnant then you’ve probably heard a bit about the importance of consuming enough folate/folic acid during your pregnancy. We definitely touch on it in our Pregnancy Prep Program! But did you know that everyone needs it in their diet?

It’s no secret that folate/folic acid plays a very important role in pregnancy by lowering the risk that a baby will be born with a brain or spinal-cord defect. Outside of pregnancy, folate/folic acid:

  1. helps our bodies make new cells

  2. works with Vitamin B12 to prevent anemia

  3. minimizes changes in DNA that could lead to cancer

  4. protects against heart disease

Women between 14-30 years old and people with nutrient absorption issues like IBS and Celiac have a greater chance of not getting enough folate/folic acid. Fortunately, there are a number of ways to increase folate/folic acid consumption and meet the recommendation without relying completely on supplements!

Folate (the naturally occurring form) can be found in fruits especially avocados and oranges. It is also found in fruit juices, beans, peas, lentils, nuts and peanuts. Dark leafy vegetables, asparagus and Brussel sprouts are also a good source of folate!

Enriched grain products such as cereal, bread, crackers, flour, pasta and rice are fortified with the synthetic form. If you are reluctant to consume the synthetic form, don’t be! Folic acid is actually easier for the body to absorb than the naturally occurring folate. One note of caution, many whole grain products are NOT fortified with folic acid so be sure to check the nutrition facts and choose accordingly!

Need some additional guidance on how to nourish your incredible body? Join our Abundant Motherhood Club to gain instant access to all of our latest delicious and nutritious recipes! See you on the inside, love!


11 Content Writing Tips for Beginners (2019 Guide for SEO)
Content Writing

11 Content Writing Tips for Beginners (2019 Guide for SEO)

So, what will be the best content writing tips for beginners in 2019? Stay tuned…

First of all, let me clear this huge doubt that everyone who writes is a Writer. Still not convinced?

Simply put, there is a huge difference between those who frequently write personal stuff in their diary and professional writers.

Then, there are others who Speak Fluent English and think they can also Write Well. They might start giving you some content writing tips for beginners as well.

But believe me, not everyone is a Good Content Writer just because they are Everyday Diary Writers or they Speak English Fluently.

I didn’t want to burst anyone’s bubble, though; that’s a reality!

So, you must be thinking nowcontent writing tips for beginners_withintextimage

Who is a content writer?

What is a content writer?

Let’s help you find out.

According to Study.com, the following is the definition of a content writer

Content writers are professional writers who produce engaging and actionable content for websites and journals. They’re Internet-savvy individuals who create articles, blog posts, and other forms of written Web Material.

So, how to be a good content writer? How to start content writing and what English grammar rules to ignore and what to follow? We’re here to help you with that too.

Content Writing Tips For Beginners

Although all of us technically know how to write, not everyone has an idea about how to write well. Here, writing well means creating content that is read and shared online by readers.

Before you start writing, make sure to know the following tricks of the trade so that your article does get read and not dismissed right away. Here are 11 best content writing tips for beginners:

1. Write For Scanners, Not Readers

Do you expect every visitor on an article to read your whole content? Well, they don’t. To your surprise, readers on the Internet are not readers anymore; they’ve become scanners.

I might just have made many writers cringe. But the truth has been revealed by heat map studies and all they have to tell us is people read web pages in an F pattern. While grammar, syntax, and representation still remain the same, you ought to consider representing content in the style people like to read it in.

The F-shaped pattern says that readers primarily focus on the headline, sub-headings, and only the first sentence of each paragraph. This gives you an idea about where to put the key information.

2. Place Your Key Information First

You must be confused after reading this heading. Well, what you all have been doing in school was wrong? Not all.

To be precise, writing an article for a webpage is completely different from writing an essay in school. Writing an essay goes like start with an intro, talk about what this essay is all about, introduce the actual topic, write some literature and then conclude – the important stuff. You’re done!

Image Source: Pediaa.com

While writing webpage content, you go exactly the opposite. You always start with the most important information.

For example, when writing the ‘Our Services’ webpage, you should start with the services offered by the company and then explain how your services are the best in the industry.

You cannot talk about the services in general and start with a story.

3. Prefer Writing In The First Person

I’ve seen on the websites of so many big shot companies that they pitch in third-person. Many B2B companies are still using such a tone when communicating with their clients.

Image Source: Grammarly

Consider asking yourself, who is this third party? Why is a third party there in your communication when you can directly pitch to your clients?

Update your communication style from ‘ABC Company helps its clients achieve greatness’ to ‘We help our clients achieve greatness.’ Not only is this simplified but also more communicative because ‘We’ and ‘You’ are far more communicative when it comes to building trust in a business relationship.

4. Avoid Writing Passive Sentences

When you write content, try to avoid passive sentences. In other words, make sure to convey the right message in the simple and present tense.

When you write in present tense, it automatically becomes quick and easy for your readers to read and understand your message. For example,

Tom pained the entire house.

On the other hand, when you write is passive form, not only does it seem awkward to read, but also takes a bit longer to understand. For example,

The entire house was pained by Tom.

What do you say?

5. Consider Writing Short Paragraphs

You must have seen and read long paragraphs of prose in textbooks. Remember the time when you disliked text-only pages of those books and you had no choice but read them.

Writing for the web is a lot different, but readers still hate those long paragraphs. So, make sure to write short paragraphs to help your readers quickly finish them up, as you want them to read the whole content.

Consider including bullet points, images, infographics, and statistics with a citation to make your content engaging and authentic.

6. Feed Your Readers What They Need

When a reader lands on your website, he or she is looking for some relevant information. So make sure you have that information on that particular landing page.

If your article is dead/does not respond, the reader will just scan your article and exit the webpage.

To ensure that your readers actually read your articles, make sure to do proper research and collect enough relevant information to add to your content.

Do not try and add fluff to your articles just because you need to make it a 1000-word article. Simply include as much relevant information as possible at that moment but don’t stop looking for more information.

Once you find some more relevant information to add to that article, do not hesitate to update your copy.

7. Use Words In Common Usage

While writing for the web, always keep your target audience in mind and make sure to use simple and commonly used words in your copy.

You may find many synonyms for a word but you must use the most familiar one – a word that is highly common.

For example, consider this keyword search on Google AdWords Keywords Planner. While looking for budget hotels online, how do you go?

Use simple words

Just look at the Keywords and their corresponding Average Monthly Searches. Now, you must have got the idea that why to use commonly-used words in your web copy.

8. Describe Your Topic Enough

I’m a professional writer, and I do my homework well before coming down to creating a masterpiece of content. In the ever-growing space of the Internet, everyone is playing with the readers’ attention.

While reading B2B content, I often come across similar sentences, e.g.

We are your trusted partner.

We streamline your business.

We provide white-glove services.

Sentences like these are overused all over the Internet. Not to forget, when similar sentences are used time and again, the message that you want to convey loses its impact.

If you’re writing professionally, you ought to focus on what white-glove services your clients offer and how they are beneficial for their customers.

Mention that your clients provide 24×7 customer support if they do. As a high customer retention rate can invite more customers to your clients, you must let their readers know this rate.

It’s your responsibility; be as much descriptive as you can.

9. Edit Your Copy Brutally

Everyone is short on time these days; so are you. When you start writing, you tend to finish the article as quickly as possible. However, you ought to take breaks while writing and try not to finish the content in a hurry.

If possible, take as many breaks as you can – ranging from few minutes to hours or even a day. When you come back, you will have a fresh perspective or new thoughts to incorporate into your content.

You may edit or add more information or humor into one or more existing paragraphs.

Leave it to your best time when new ideas come. Frankly speaking, I get new ideas when I’m in my bed, trying to sleep.

I would rather say that my brain works faster when I feel like sleeping. I choose to make voice notes while I’m in bed and convert them into the text the next morning.

10. Update Content Frequently

No matter how many points or tips you ended up writing in the first place, you always have more to add to your write-ups.

You should note down the points you have to add to your article(s), create content for those points, and then update the existing live article.

Based on your interest, you may want to update an article multiple times.

11. Make Readers Easily Find You

Readers are looking for relevant information online. And, the best way to be found is not to hide. Yes, that’s what you do when they are unable to find you even when you are openly available.

Make sure your article title is simple, catchy and actionable.

Also, optimize your copy for SEO. For example,

The following are tips to optimize an article for SEO:

Include your target keyword in:

  • Article title
  • SEO title
  • First 100 words
  • H2 (1 to 2 times)
  • Meta description

And, last but not least, do not stuff keywords in your content. Let the LSI keywords come naturally.

What’s To Takeaway?

Remember the time when you last read an article online and what of the following happened?

  • You read multiple similar sentences in the article.
  • You finished multiple paragraphs and still had no idea what the author wanted to convey.
  • You read on till the end but didn’t find the article informative, entertaining or even worth reading even once.

There are articles that make you feel energized and entertained and have something to take away from. The sad part is such articles don’t exist in abundance on the Internet.

You find one article entertaining but it may not have something to learn from.

Likewise, a well-drafted, informative article may sound boring and most readers quit in between.

Over To You!

Not every professional content writer is good. Incorporate these tips into your writing and you shall help your readers with writing tips they need. Here, we’ve discussed 11 best content writing tips for beginners to learn and get started as a good content writer.

How do you like these tips? Do let us know in the comment section below.

  1. Nice post. I’m working on improving my written english and this post is helpful. Can you provide some more tips?

  2. You have mentioned that readers have turned scanners. I agree with you on this. Everyone finds the relevant points, read them and that’s it. Other points are also informative.

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The SmartPill Capsule Motility Procedure is an exciting advancement in gastrointestinal healthcare.  Once ingested, the SmartPilll Capsule collects pressure, pH and temperature data from your GI tract and wirelessly transmits that information to a data receiver worn on a belt or lanyard.  This data is then downloaded to a computer, allowing your physician to analyze the information.

These physiological measurements are used to determine gastric emptying time (GET), whole gut transit time (WGTT), and combine small-large bowel transit time (SLBTT).

If you experience gastrointestinal (GI) symptoms such as nausea, bloating, heartburn, or an early feeling of fullness when eating, these are often symptoms of a motility disorder where your stomach does not empty properly.  If you suffer from these or other unexplained GI symptoms, the SmartPill Capsule Motility Procedure may be right for you.


Postcode Search

How we investigate a Statutory Nuisance

Initially, the Case Officer would want to discuss your complaint with you, and get some more detail on the nature of the complaint, and who is causing the problem. Leaving full daytime contact details is essential and your case officer will respond to your complaint within 5 working days or sooner if it is an urgent issue.

Normally, our first advice is to approach the person(s) causing the nuisance. Sometimes, they are completely unaware that they are causing a problem. If that doesn't work and we consider the person/activity to be unreasonable we will write to them and advise of the complaint and explain our investigation procedure. We will not release your details. However, in some circumstances it may be obvious who has complained.

Filling in nuisance record sheets

Often receiving a letter works, however, in case it does not, we will also ask you to complete a nuisance record sheet for two to three weeks and then return it to us. These records provide essential information on the nature, severity, duration, frequency of the problem and importantly allow you to describe the impact on you and others living with you.

The nuisance record sheets are very important and the Council will not take any further action unless it has received completed nuisance record sheets from you. If the records are not returned without a reasonable explanation within 28 days the complaint will be closed.

If you have difficulty in filling in the record sheets for any reason, please contact your case officer

Assessment of the record sheets

  1. Once we have received your record sheets the case officer will assess them and contact you to discuss what will happen next.
  2. If the incidents you have noted warrant further investigation, where possible, an officer may undertake programmed visits to the area for the purpose of substantiating your complaint.
  3. With regard to noise, it may be necessary to install noise recording equipment within your premises.
  4. An assessment of the evidence is undertaken by the case officer, this may include analysis of the recordings or evaluating the evidence gathered from the visits or both. On completion of the assessment, the complainant will be advised of the results, and the way forward.
  5. If it is decided that a Statutory Nuisance is being caused, further action will be taken such as the service of an Abatement Notice.

What does an Abatement Notice do?

An Abatement Notice requires the person on whom it is served, to "abate the nuisance". The Notice for example, may state what they must do, such as stop or reduce a noisy process or dog noise, operate within specified times, stop producing dust or odour over their boundary etc. They will be given a reasonable amount of time to take action.

If the nuisance continues we have the following options:

  • Prosecution of the person responsible for not complying with the abatement notice, with fines of up to £5000 for domestic premises and unlimited for commercial premises.
  • Seizure of noise-making equipment, under a magistrate's warrant in severe cases.
  • In the case of burglar or car alarms the council may enter the premise or vehicle, under a magistrate's warrant where necessary, and silence the alarm.
  • On conviction for not complying with the abatement notice the council may request that the court make a forfeiture order permanently depriving the owner of any seized noise-making equipment.

Will I have to attend court?

In most cases, yes. In order to bring a successful prosecution the evidence of the person affected by the nuisance is important. It will also provide you with the opportunity to explain how the nuisance affects you. Occasionally you can provide your evidence by a written statement, which can be read out in Court. We will support you throughout this process.

How to complain

If you wish to complain you can contact us on the number below, or online here:  Report a nuisance - noise or other pollution

Please see Environmental Protection Act 1990.

Organisation/Professional Bodies


Admission / Enrolment

Dutch University Degree

If you hold or if you are currently studying to obtain your Bachelor’s degree at a Dutch university other than the University of Twente and you want to apply for one of our Master’s programmes, there are two possible procedures. You can either progress directly to the Master’s programme of your choice or indirectly by first taking a pre-Master’s programme.

As a student from another Dutch university, direct access to the Master’s degree programme in Communication Studies will depend on the subject you have taken during your Bachelor’s programme.

  1. Students with a degree in the humanities or technical sciences typically have to take the full 30-credit version of the pre-Master’s programme first, as they do not possess enough background in communication and social-science research methods and techniques.
  2. Students with a degree in the social or behavioural sciences do normally have the required knowledge and skills in research methods and techniques and are therefore exempted from the 15 credits of pre-Master’s courses on these topics. However, they may still be required to take 15 credits of courses specific to the field of communication science.
  3. Students with a degree in Communication and Information Studies only have to take the 5-creidit pre-Master’s course in Inferential Statistics before being admitted to the Master’s programme.
  4. Students with a degree in communication science from the University of Amsterdam, VU University Amsterdam, Radboud University or Wageningen University have direct access to the Master’s in Communication Studies.

Please follow the application instructions.

Chat offline (info)


Don’t Forget the Squirrels

Getting tenant engagement right is a complex process. It involves embedding a culture of empathy for the services user and has to be led from the top. But as the focus moves back onto service user needs, boards and executives can’t go far wrong by looking at the humble complaints process as starter for ten.

In a previous job, we had dozens of letters from a single mum with two small children. She complained her kids couldn’t sleep because there were squirrels banging around in the loft. The complaints were passed down the chain of command to the front line to be dealt with and targets for replies were met. But the complaints kept coming. Eventually I was dispatched to the property with the local housing manager where we could clearly see a tree, branches reaching the roof of the adjoining property and squirrels hopping around its trunk. It was explained to me that they didn’t see how the squirrels were getting into the property and even if they were, the adjoining property was in private ownership, which apparently meant there was nothing we could do to fix the issue.  Long story short – we got the branch cut down, the pests were dealt with and the mum and her children got some sleep. My conclusion was this was indicative of a culture that focussed on rules, policies and efficiencies and not focussed on engaging the customer.

Eight years ago, when I was last in consultancy, a big part of my job was to support organisations to find ways to genuinely listen to tenants. The regulator was the Tenant Services Authority (TSA) and it felt like an exciting time where there was real focus on listening to customers. We trained tenants in mock inspection, we researched ‘Tenant Choice’ and we were supporting the late Tom Manion, to explore giving tenants a 100% satisfaction guarantee.

Then the TSA was abolished in the wake of funding cuts and loss of political favour, with the energy being redirected into other things. However, the Grenfell fire tragedy has once again moved the focus back to tenant engagement. There are some for who tenant engagement has always been and remains a priority. But as I dip in and out of countless board rooms and executive meetings, there are some common mistakes still being made, even by those who are seeking to do the right thing:

Firstly, data can and should be used to understand a wider body of tenants. But it can never replace conversations and needs to be used intelligently. I worked with one organisation recently that have tenants’ satisfaction scores in the mid nighties. But when you looked at the detail it told a different story. One tenant said that the repairs operatives had missed the appointment time; they hadn’t got the right part and had to come back; they made a bit of a mess: but they were really nice and ticked ‘satisfied’ with the service.  That tells you being ‘nice’ is important, but also that satisfaction scores don’t necessarily help you improve service delivery.

Secondly, there are some brilliant tenant board members. But they should be there because of the skills they bring (as our LSVT governance research highlighted), they should not be expected to be the representatives of all service users. Though we use it extensively, the term ‘tenants voice’ does not help– housing providers have a diverse and complex customer base who have different needs, contact points with and experiences of the service. A nominal place for tenants on the board is not, and never was, the answer to understanding service users. There are more sophisticated ways of building tenants views into governance and using technology now available to make sure a range of tenant’s voices can be heard.

Thirdly, it should never be out of fashion to spend time in the front line.  The organisations that understand both their staff and their tenant’s best are those that have executives who spend time with front line staff, talking to tenants. I talked to one CEO recently who said they continually got details from staff surveys, that told them very little, but when she spent a day out with operatives on the vans, no one was shy to voice improvements that could to be made.

Finally, why invent new ways of listening to tenants when we fail to pay enough attention to the simplest one – complaints. I have seen time and time again boards that interrogate void performance and income collection, and skip past low satisfaction with complaints handling. Analysis of complaints can identify patterns, and persistent cases can teach you lessons about the tenant and the culture of the organisation.

So as we delve back into how best we ensure we understand what service users need from social housing I think of the complaint about squirrels and how simply talking to customer is a good starting point. Start simple and build from there.

Gemma is a Principal Consultant at Altair – Contact her at


Mauri Brothers and Thomson deposit Mauri Brothers and Thomson Limited Minutes, articles of association, certificates of incorporation, correspondence and financial records for the parent companies, subsidiaries and related companies; shareholder records, directors' lists, agreements, registers, wages records, legal records, plans, conference records, company catalogues, recipes, printing blocks and photographs. text application/pdf 32.4 m Z386 Researchers must sign an access agreement


Free Essay

Site Security Survey

In: Other Topics

Submitted By ajames10560
Words 3373
Pages 14

1. Entry Barriers 3 2 Signs 5 3. Lighting 6 4. Windows 7 5. Equipment Near Street Level Windows 8 6. Interior Patrol Visibility 9 7. Burglary Resistant Glazing Materials 9 8. Shrubbery 10 9. Skylights 10 10. Vents 10 11. Air Conditioners 11 12. Grills and Gratings 11 13. Doors and Door Frames 12 14. Strikes 14 15. Key Control 15 16. Equipment Locks 15 17. Hinge Protection 16 18. Roof Accessibility 17 19. Fences 18 20. Vehicle Security 19 21. Padlocks 19 22. Hasps 20 23. Chains 20 24. Safes 21 25. Inventories and Engraving 21 26. Reporting Crimes 22 27. Employee Participation 22

|A. Normal business hours |
| | |
|1. |Place signs limiting access to "EMPLOYEES ONLY" to discourage people from entering an area. |
| | |
|2. |Have all visitors pass through a reception area. |
| | |
|3. |Always have at least one person in the reception area. If there is no one available to watch over the area, lock all entries to |
| |prevent unauthorized entry. |
| | |
|4. |Never leave one employee isolated in an unsecured area. |
| | |
|5. |Escort visitors in areas containing equipment and/or records not under constant surveillance. |
| | |
|6. |Employees should offer to escort visitors entering the facility. |
| | |
|7. |Have one employee and an alternate responsible for locking all doors, windows, gates, vehicles, and setting alarms in each work |
| |area. |
| | |
|8. |Post nonpublic areas and encourage employees to inquire about strangers in these areas. |
| | |
|9. |Encourage employees to keep doors closed, keep valuables out of sight, and to lock desks, files, and other storage compartments |
| |before leaving. |
| | |
| 10. |Lock inner office areas from the exterior side. |
| | |
|11. |Install an electrical access control system on the reception area door. |
| | |
|12. |Install a lockable entry gate at the reception area counter. |
| | |

|B. After-hours, weekends, holidays |
| | |
|1. |Employees should sign in and out after-hours. |
| | |
|2. |Keep doors locked and control entry to areas with 24-hour operation. |
| | |
|3. |Encourage employees to park in well lit areas close to their work stations. |
| | |
|C. Deliveries and pick ups |
| | |
|1. |Do not leave goods unattended on loading docks or by doors. |
| |Plan to have incoming goods stored immediately. |
| |Require identification from anyone removing goods from the premises. |
| | |
|2. |Keep delivery doors closed when NOT in use. |
| | |
|3. |Do not leave notes on delivery doors, allow locks to be taped open, or wedge doors ajar. |
| | |
|4. |Use physical barriers to separate shipping areas from receiving areas. |

|A. Office interior |
| | |
|1. |Use signs to restrict certain areas of the office to “AUTHORIZED PERSONNEL.” |
| | |
|2. |Use signs to direct the public to locations for service. In addition to improving security, this strategy will reduce foot traffic |
| |in nonpublic areas. |
| | |
|3. |Use color-coded floor stripping in conjunction with signs to channel and control public traffic. |
| | |
|4. |Label emergency exit doors with the words : |EMERGENCY EXIT ONLY |

|B. Parking lots and office exterior |

|1. |All doors providing public access to the office should have a |PUBLIC ENTRANCE |
| |conspicuous sign posted on the exterior side stating: | |
|2. |All doors not providing public access should be labeled: |NOT FOR PUBLIC ACCESS |

(Note: Keep nonpublic doors locked to prevent their use by unauthorized persons.)

|A. Interior lighting |
| | |
|1. |Unless valuable equipment is visible from the outside, leave interior lighting on during the hours of darkness. |
| | |
|2. |To save energy use a timer or a light sensing device to control these lights. |
|3. |Unless valuable equipment is visible from the outside, lighting should be sufficient to allow passing police patrols to observe a |
| |person inside. |

|B. Exterior lighting |
| | |
|1. |Leave exterior lights on during the hours of darkness. |
|3. |Lighting near access doors, around parking lots, and in |Sufficient to illuminate these areas to a constant level of 1 to 1.5 |
| |storage areas should be: |foot-candles at ground level. |
| | |High pressure sodium lighting, which is generally accepted as most |
| | |efficient for exterior security lighting. |

|A. Sliding wood or metal frame windows |
| | |
|1. |Secure sliding wood or metal frame windows by pinning |a. Drill small holes at a downward angle, through the top and bottom of the |
| |from the building interior: |interior channel flange, and halfway through the window frame. |
| | |b. Insert a small hard metal pin in each hole. |
| | |c. Eliminate unnecessary play (movement up and down) by opening the window |
| | |and installing a thin plywood strip along the upper sliding channel so that |
| | |when you close the window it will just clear. |
| | |
|B. Louvered windows |
| | |
|1. |Although adequate locking devices are not available for|Remove and replace with another type window. |
| |louvered windows, there are three methods for securing |Install grills or gratings over them, preferably on the interior side. |
| |such windows: |Epoxy each louvered window to the frame. |
| |
|C. Double hung windows |
| | |
|1. |Secure double hung windows by pinning from the building |Drill holes at a downward angle through the inside window frame where top |
| |interior: |and bottom overlap. |
| | |Continue drilling halfway through the outside frame. |
| | |Insert hard metal pins. |

|D. Casement windows |
| | |
|1. |Secure casement windows with smooth-headed carriage |a. Drill holes, top and bottom, through the frame and window frame. |
| |bolts: |b. Insert carriage bolt, head outside, and secure with wing nut. |
| | |c. Strip the bolt threads or spot weld. |

|E. Transom windows |
| | | |
|1. |These windows should be permanently secured. If you need them for ventilation, use grills or gratings. |

|Equipment located within reach of street level windows creates an attractive target for the window-smash burglar. One or more of the following|
|steps can discourage this type of crime. |
| | | |
|Move all equipment away from the window so it cannot be reached if window is broken. |
|Install a secondary barrier between the window and the equipment, such as grills and/or gratings. |
|Replace the present windows with burglary resistant glazing material. |
|Lock or bolt all portable equipment to desk or table surfaces. |
|Install security film on windows. |

|A clear view from the outside, when tempting equipment is not visible, can help police spot suspicious conditions or activities. |
| | | |
|1. |Unless valuable equipment is visible through your windows, keep drapes and blinds open at night to allow passing police patrols an |
| |unobstructed view of the interior of the facility. |
|2. |Keep windows clear of obstructions. |
|3. |Contact your local law enforcement agency, advising them of your regular procedure. |

|Two types of glazing deters the window-smash burglar: |
| | |
|LAMINATED GLASS comes in several thicknesses. The thicker the lamination, the better the resistance. Although this type of material will |
|break with sufficient force, it will take a burglar much longer to create a hole large enough to get through. |
|POLYCARBONATES are the best glazing materials currently available. While this material is expensive, it will not freeze, burn, or break. |

|Untrimmed shrubbery offers the burglar an excellent hiding place, especially if it is near windows, doors, thin walls, or fences. Given |
|adequate time and concealment, burglars have been known to penetrate solid walls, including those made of heavy brick. |
| | |
|1. |Trim and thin shrubbery below the window line and away from doors and fences. |
|2. |Do NOT leave space between bushes or hedges and the walls of the building. |

|Skylights are prime targets for roof burglars. |
| | |
|1. |Secure skylights with grills or gratings fastened on the interior side. |
|2. |Include skylights in your alarm systems. |
| | |

|Vents are a primary entry point for burglars |
| | |
|1. |Cover your vents with a grill or grate to prevent their use as an entry point. |

| |
|Small air conditioning units which have been installed either in the wall or a window should be permanently secured to prevent easy removal. |
| |
|A. Wall type |
| | |
|1. |The unit should be permanently secured to the wall, preferably with carriage bolts through the wall. |
|2. |Once the bolts are installed and the nuts tightened, strip the threads to prevent easy removal. |

|B. Window type |
| | |
|1. |Fill the space between the unit and the window frame with 2 inch thick wood secured to the window frame with carriage bolts. |
|2. |Secure the unit to the wood. |

|Grills and gratings provide additional security for windows and other openings, and can be installed in ways that enhance the looks of a |
|building. |
| | |
|1. |They must be installed on the inside of the opening and secured to make it difficult for intruders to get around them. |
| | |
|2. |The openings between grills and gratings should not exceed 6 inches. Where equipment is located near windows, you may need smaller |
| |openings, depending on the type and size of the equipment. |
|3. |Accordion and roll-down metal covers should be used for front windows. |
| | |
|4. |Fixed grills or gratings are used to cover rear windows, roof vents, air conditioning vents, and skylights. |
| | |
|5. |All grills and gratings should have a fire release from the interior. |

|A. Single swing |
| | |
|1. |Use material rated burglary resistant for glazing in or near doors. |
|2. |These doors must: |Contain a 1-1/2 inch laminated bolt, or, contain a 3/4 inch hooking bolt |
| | |with a ceramic insert. |
| | |Have double cylinders equipped with hardened steel cylinder guards. |
| | |Have a steel strike reinforcer. |

|B. Wood frame glass |
| | |
|1. |These doors must contain a 1 inch dead bolt with a hardened steel roller bearing insert and |
| |double cylinders equipped with hardened steel cylinder guards. |
|2. |If the door contains plate glass, you should protect it with a secondary barrier |
| |(grills and gratings) or replace the glass with burglary resistant rated glazing. |

|C. Glass in door |
| | |
|1. |Secure doors with small panes of glass in one of the |Replace the glass with a burglary resistant glazing material. |
| |following ways: |Replace the door with a solid wood or metal door. |
| | |Protect the glass with grills or gratings. |
|2. |If there is glass within 36 inches of the locking |Add a double cylinder dead bolt lock. |
| |mechanism: | |

|D. Solid wood |
| | |
|1. |Use at least a single cylinder 1-1/2 inch dead bolt equipped with a hardened steel roller bearing and cylinder guard. |

|E. Double doors |
| | | |
|1. |Secure stationary or inactive doors with a 1 inch hard |The bolt actuator should not be movable or accessible when doors are |
| |metal flush bolt on top and bottom. |closed. |
| | |The bolts must fit firmly into their strikes. |
| | |If the doors are metal with aluminum strike areas, the strikes should be |
| | |reinforced with steel. |
|2. |If the double doors are on a garage, shed, or storage room, consider a locking cross bar. |

|F. Dutch doors |
| | |
|1. |These doors must be handled as two separate doors and secured in the same manner as wood frame glass or solid wood doors. |
|2. |The doors can be replaced with a single solid core door. |
|3. |If you are going to install vertical cross bars, they should be metal. |

|G. Sliding doors |
| | |
|1. |Aluminum frame glass can only be adequately secured from the inside. |
|2. |Wood or metal sliding doors: |Secure in the same manner as sliding glass windows, or by a key operated |
| | |lock. |
| | |These doors must fit solidly in the upper and lower tracks. |
| | |Secure the door with an adequate hasp and padlock. |

|H. Door frames |
| | |
|1. |Reinforce door frames to prevent spreading of the frame by hammers, jacks, crowbars, or other implements. |

|I. Workmanship |
| | |
|1. |Poor workmanship is often the occasion for unwanted intrusions. |Excess space between the door and the frame and/or strikes |
| |Inspect your doors carefully for faults that could encourage forced |will invite burglars to place tools in these spaces and pry |
| |entry. |the door open. |

|A. Wood door frames | |
| | | |
|1. |You should reinforce the strike area of all door frames with steel strike plates. |
|2. |Anchor exterior door frames with not less than four screws at least 3-3/4 inches long. |

|B. Aluminum door frames | |
| | | |
|1. |Reinforce door frames with steel strike plates to prevent door jamb peeling. |
|2. |Reinforce the inactive aluminum double door frames with steel strike plates when double doors are in use. |
|3. |Protect strike areas by a strike guard or astragal extending at least 6 inches above and below the strike plate. |

|A consistent key control program can reduce property loss and protect employees. |
| | | |
|1. |Have one person in charge of issuing keys and obtaining signed receipts from employees. |
|2. |Re-key your locks when a key is lost and recovery is unlikely. |
|3. |Review and update your key control system: |Issue only the minimum number of keys necessary. |
| | |Design the key system so that employees' keys will allow them |
| | |only into areas their duties require. |
| | |Be especially careful in issuing master keys. |
| | |Conduct an annual key inventory to assure employees still have|
| | |the keys they were originally issued. |
| | | |
|4. |Have one person responsible for having new keys made and have all |STATE OF CALIFORNIA |
| |keys clearly stamped: |DO NOT DUPLICATE |
|5. |Re-key your office every five years. If you have high employee turnover, re-key more frequently. |

|If your facility evaluation indicates a serious crime threat exists in your area, you may need to install equipment lock-down devices. |
| | | |
|1. |Contact a reputable office equipment supply store to obtain information on the various types of lock-down devices available. |
|2. |Regardless of the type of lock-down device used on your equipment, be sure that the machine is secured to a non-removable part of a |
| |desk, table, or bench. Never use a lock-down device on a mobile stand or cart. |

|Exposed pins can be easily removed and the door opened from the hinge side. There are four ways to secure these hinge pins: |
| | | |
|1. |Remove the existing hinges and replace them with ones having non-removable hinge pins. |
|2. |Spot weld the hinge pin to the hinge. |
|3. |If the hinge screw holes opposite each other match: |a. Remove one screw from each leaf of the hinge opposite each other. |
| | |b. Insert a small round-headed screw or finishing nail, approximately 1 |
| | |inch long, into the leaf jamb, leaving 1/2 inch. |
| | |c. Drill out the opposite screw hole in the door frame leaf. |
| | |d. This should be done on each hinge. |
|4. |If the hinge screw holes do not match: |a. Drill a hole just above the hinge approximately 1/2 inch into the door. |
| | |b. Insert a 1 inch small round-headed screw or finishing nail, leaving 1/2 |
| | |inch. |
| | |c. Close the door until the screw (or nail) comes in contact with the door |
| | |frame. |
| | |d. Drill into the door frame 1/2 inch where the contact point is made. |
| | |Installation of a hinge pin(s) will create a dead bolt effect across the |
| | |back side of the door. |

|Eliminate easy access to the roof |

|A. Permanent ladders attached to building |
| |
|Solid metal coverings should cover such ladders and should be secured with an adequate hasp and padlock. |
| |
|B. Extension ladders |
| |
|Secure ladders so they cannot be used by unauthorized persons. |
| |
|C. Utility poles |
| |
|Remove the climbing pegs within ten feet of the ground to prevent roof access. |
| |
|D. Trees |
| |
|Trim or remove trees to prevent roof access. |
| |
|E. Trash containers, boxes, lumber, and other objects |
| |
|Keep anything that may be used for climbing away from the building. |
| |
|F. Vehicles and mobile equipment |
| |
|Park vehicles and equipment away from the building. |

|Fences |
| | | |
|1. |A fence surrounding the property will create the first line of defense, providing a psychological and physical deterrent to the |
| |intruder. |
| | | |
|2. |The maintenance of a fence is as important as the installation. Make periodic checks to detect any damage or weaknesses. |
| | | |
|3. |Pay attention to foliage near the fence: |a. Cut weeds and shrubs to ground level or remove them to |
| | |eliminate cover for potential intruders. |
| | |b. Thin or remove limbs and foliage from trees to a height two|
| | |feet above the fence top for maximum visibility. |
| | |c. Plant shrubbery that enhances security along a fence line. |
| | | |
|A. Y-Bar fence top protection |
| | | |
|If permitted by local ordinance, use this type of fence top in high risk areas.|It is comprised of a Y-mounting bar at the top of each fence |
| |post equipped with six strands of barbed wire, three angled |
| |inward and three outward. |
| | | |
|B. Concertina or razor ribbon wire |
| | | |
|Facilities with special security needs may require concertina or razor ribbon fence topping. (Check local ordinances before installation to |
|avoid possible conflict.) |

|Vehicles are often prime targets for theft, vandalism, and burglary. To reduce the likelihood of such incidents: |
| | | |
|Always lock stored or parked vehicles. |
|Keep storage/parking areas well lit, and park with engine compartments facing the street. |
|Install locking gas caps and hood locks to help prevent gasoline and battery thefts. |
|Try NOT to store equipment in vehicles. Inventory equipment stored in vehicles at least monthly. Park vehicles with extensive and/or high |
|value inventory inside. |
|Install hood security rails. |

|A. Padlock requirements |
| | | |
|Minimum 5/16 inch hardened steel shackle, locking heel and toe. |
|Minimum five pin tumbler operation. |
|Some padlock companies place a key code number on the bottom of their padlocks. Write this number down and remove it from the padlock. |

|A. Minimum requirements |
| | | |
|1. |Minimum 5/16 inch hardened steel eye. |
|2. |Mounting the hasp: |a. Use carriage bolts, which should go completely through the door or |
| | |wall on which you are mounting the hasp. |
| | |b. Use a steel plate on the inside to reinforce the hasp. |
| | |c. After you have firmly tightened the nuts, either spot weld them or |
| | |strip the bolt threads. |

|A. Chain requirements |
| | |
|1. |Minimum 5/16 inch hardened steel alloy. |
|2. |Welded links. |

|Safe Requirements |
| | | |
|1. |Locate safes in secure areas, out of public view. |
|2. |Securely anchor lightweight or portable safes to the floor. |
|3. |DO NOT leave your safes combinations in the building. Never record combinations on office desk calendars or in daily reminder |
| |books. |
|4. |Your safes should all meet UL specifications, and safes used to secure money should have a class "E" rating or higher. |

|Maintaining current inventories, and attaching or engraving permanent numbers in a visible location on state equipment accomplishes two goals: |
| | | |
|Reduces the risk of theft: a thief is less likely to steal marked property. |
|Assists in locating the owner agency when property is recovered. |
| | | |
|Procedures: |
| | | |
|1. |Maintain an up-to-date inventory record in the immediate area and make annual inventories of all equipment. |
|2. |Check with your department property protection coordinator for guidelines on engraving |
| |equipment with your State Agency Identification Number (SAIN). |

|The CHP must investigate crimes occurring on state-owned or state-leased property. All crimes must be reported to the CHP. |
| | | |
|1. |If your office is within the CHP designated service area, immediately report any crimes/incidents to the CHP via telephone. (Check |
| |your State Telephone Directory.) |
|2. |If your office is located outside CHP designated service area. |Report crimes/incidents on a Std. 99. |
| | |For emergency services call your local police department or |
| | |sheriff's office for immediate assistance. |

|An active and informed workforce is the backbone of any crime prevention effort. |
| | | |
|1. |Emphasize employee responsibilities to help safeguard persons and property at employee orientations. |
|2. |Require employees to sign receipts for equipment issued and hold them accountable for any losses. Do not issue an employee's last |
| |payroll check until all property has been returned. |
|3. |Encourage employees to challenge strangers in your facility or at your work site. |
|4. |Encourage employees to engrave their personal items with their Driver License number. |…...

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Topics: Model organism, Caenorhabditis elegans, Nematode Pages: 10 (2849 words) Published: February 20, 2014

Can Diet Soda Kill You?

The Effects of Aspartame and Caffeine on Caenorhabditis Elegans Health 1/30/2014

Ayub Ali, Abdullatif Mire

Table of Contents

Aspartame and caffeine are in many foods and are notoriously known for being in soda. We were interested by these widely used products and wanted to know if they were harmful in the long term. So we decided to design an experiment to test this out. But we ran into problems almost right away. We found that aspartame had negative aspects to it as a substance and caffeine had positive effects. We were going to expect the same results in our experiment. We couldn’t test this out on a human since the test could potentially harm them and would take a really long time, so we started to look for alternative test subjects. Fortunately, we found a roundworm called Caenorhabditis Elegans which met all of our requirements. C.Elegans is a roundworm. Almost 40% of C.Elegans genes are identical to human genes. This makes C.Elegans an excellent model for understanding the genetic control of development and physiology of a human. We tried to create an experiment centering on how long C.Elegans survive exposed to the substances but we couldn’t do it because we could not count the C.Elegans in the plate since it looks so much like its food, E. coli. So we designed an experiment centering on the chemotaxis of C.Elegans. We observed that the C.Elegans stimulated a negative response to aspartame, but a positive one to caffeine. We concluded aspartame has negative health effects on C.Elegans but caffeine had positive health effects on

Aspartame and caffeine can be found in products all over the world, but they are most famous for being in sugar sweeteners and diet sodas. There is much controversy surrounding these two substances, especially aspartame. Aspartame is a low-calorie, intense artificial sweetener. It is a white, odorless powder, approximately 200 times sweeter than sugar and is mainly of 2 amino acids, aspartic acid and phenylalanine. Amino acids are the building blocks of proteins and are found naturally in many foods. In America and Europe, it is authorized to be used as a food additive in foods such as drinks, desserts, sweets, dairy, chewing gums, energy-reducing and weight control products and as a table-top sweetener. But many studies by numerous well-known universities all around the world suggest that aspartame is toxic and is really harmful to the human body. The Cesar Maltoni Cancer Research Center of the European Ramazzini Foundation of Oncology and Environmental Sciences has released several studies which claim that aspartame can increase several malignancies in rodents, concluding that aspartame is a potential carcinogen at normal dietary doses. Other studies show even more proof that aspartame is actually linked with cancer. Aspartame when metabolized can produce Diketopiperazine, a dangerous toxic substance that can cause brain cancer. Methanol, a deadly neurotoxin, is ten percent of all aspartame. Though it is in many other foods, the Methanol in every one of those foods and drinks are usually accompanied by large amounts of ethanol, a kind of antidote for toxicity. Although Methanol is in the food or drink, it isn’t technically toxic unless it is heated above 30 degrees Celsius (86 degrees Fahrenheit). This may happen when you store the food improperly or is heated. So if it isn’t technically toxic, why is it so dangerous? Well, when you digest the food, then it heats up inside your body. So, getting seriously ill is inevitable if you digest aspartame regularly. Methanol can also damage the retinas and the optic nerves. Aspartame consumption has been connected to eye pain, blurred vision and, in some cases, blindness. Aspartame is an excitotoxin or a substance that has the potential to damage or kill cells in the nervous system. The blood-brain barrier is a structure that stops harmful substances from...

References: Cage, Jaus Nicolas. "Caffeine." Wikipeada. Print. This helped me a lot in understanding what caffeine was hand how it affect my experiment that I did. I used this source in my research.
Zodac, Kayla Louis. "Aspartame." Wikipeadea. 2014. Print. This helped me a lot
Aspartame Packets. Photograph. n.d. Aspartame. Artificial Sweeteners. Web. 25 Jan. 2014.
P., Jay. "C. Elegans." Yahoo. Jong Wong, n.d. Web. 30 Jan. 2014. . this helped me understand how C. Elegans is a model organism
Mons, Forey D. "C. Elegans and Their Development." Wikipeadea. By 45 7. Expanded ed. 2013. N. pag. Print. Cmo. This helped me
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