Breakfast doesn’t have to be difficult.The one thing I ALWAYS teach the Rushe Fitness members is that they shouldn’t stress over food.It’s not worth it in the long run. The question that I get most, ALWAYS involves what to have for breakfast that is high in protein and tastes great.People tend to get bored of eggs, but this is because they usually run out of ways to cook them.Food should follow 3 rules.It should be; TastyVisually pleasingLeave you satisfied after.Why then, do the majority of diets involve the complete opposite and the ones that try and follow the rules above are usually too high in calories?It doesn’t make any sense to me.So, I am going to give you 5 recipes that are really easy to make, are full of flavour and will make you want to use them over and over again.JOIN OUR FITNESS COMMUNITY HERE AND GET ACCESS TO HUNDREDS OF RECIPES LIKE THESE!Overnight oats OVERNIGHT OATSYou can use a Mason jar for full effect and build the ingredients from the bottom up in layers.Ingredients:40g porridge oats100ml almond milk for moisture100g 0% Greek yogurt1tsp ground cinnamonBlueberries to top off the mix.Leave overnight and simply stir together the following morning and serve. Egg MuffinsEGG MUFFINSThis is a staple in all of my programs and my Rushe Fitness members love them.Ingredients;6 Eggs2 rashers Bacon1 small Onion, finely diced1 tsp dried Oregano1 tbsp Olive OilMethod.Preheat oven to 180c (160f), 350f, Gas Mark 4.Line a muffin tin with 4 paper cases.In a bowl whisk the eggs & seasoning together.In a small frying pan, using the olive oil, fry the bacon untilAllow to cool slightly. And chop/crumble the bacon.Add the bacon & onion to the egg mix. Beat well & divide between the 4 muffin cases. Bake in the oven for 10-15 minutes until firm.These savoury muffins can be eaten chilled & taken to work inBLUEBERRY YOGURT SMOOTHIEIngredients:100g Greek Yoghurt50g Blueberries1 scoop Vanilla Protein Powder1 tsp chia seedsAdd all ingredients together in a blender and mix until preferred consistency is reached.Water can be added to thin out the mix if it is too thick.THE RUSHE FITNESS ‘FRY UP’ The standard fry up is death on a plate and can come in at anything from 600 – 1200 calories.This version is high in protein and lower in fat.Ingredients:1 Turkey sausages1 slices of Turkey bacon1 Poached Egg1 TBSP sugar free baked beans1/2 tomato1 Portabello Mushroom Cap1 slimbo.Everything here is grilled, except for the beans and egg.A usual fry up comes in at around,1000 calories in it and 69g of fat, when it is grilled.This version comes in at 306 calories, 8g of fat and 23g of protein, which makes it a better option all around.HIGH PROTEIN PORRIDGE OATS (Proats)Porridge is a favourite in Ireland.People rarely want to give it up when they are starting out on a program, but I like to get a serving of protein at every meal.So, the compromise that we have it to make ‘Proats’.Proats are basically oats with a scoop of protein added in.You can add whatever flavour of protein you like, depending on your preference.It couldn’t be easier to make either.Ingredients;40g oats1 scoop proteinWaterMilk can be added after to thin it out if needed.How you add the protein is dependent on preference also.Some prefer to add it after they make the porridge and stir it in.Some prefer to mix everything together and then make the Proats.Some add the protein to the porridge mix when it is almost cooked.How you do it will depend on how you cook your oats and what is easiest for you.This is really easy and ticks all the boxes for a good breakfast, especially on a training day.These recipes have all come from and been created for my Rushe Fitness, members and it gives a great variety to their breakfasts.Try them all out and let me know what you think of them.#summershapeupIf you would like to join a thriving gym community that will keep you motivated and focused on achieving your results, click the link below to get signed up now. JOIN HERE NOW!DD Fitness: High protein breakfast recipes was last modified: November 25th, 2019 by Emmet RusheShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)
As South Africa celebrates 20 years of democracy, a truly inspiring TV series titled Play Your Part debuts on SABC 2 on Sunday, 15 June.
Volunteer reviewers (English translation)Ehrenamtliche Reviewer unterstützen Geocaching.com, indem sie jedes Cachelisting prüfen und freischalten. Sie arbeiten hart. Als Geocacher kann man sich sein eigenes Abenteuer aus über 1,2 Millionen weltweit versteckter Caches auswählen. Jeder Geocache bietet einen individuell gestalteten Ausflug in die Umgebung und auf jedes Cachelisting hat einem Volunteer Reviewer einen prüfenden Blick geworfen.Dem internationalen Team der Volunteer Reviewer gehören über 200 Reviewer von Kanada bis Japan und zwischen Großbritannien und Südafrika an. Allein im vergangenen Jahr hat das aus Frauen und Männer bestehende Team über 250.000 Geocaches gepublished.Ehrenamtliche Reviewer wie Andreas Kramer (stash-lab) prüfen die Geocache-Listings bei Geocaching.com, um die Verlässlichkeit und Sicherheit dieser Freizeitaktivität zu erhalten. Geocaching.com Volunteer Reviewer sind in erster Linie Geocacher, die bereits lange bevor sie ehrenamtliche Reviewer wurden, in ihrer lokalen Geocaching-Szene eingebunden waren.Wir haben stash-lab, ein deutscher Volunteer Reviewer, interviewt, um herauszufinden, was den Reiz für jemanden ausmacht, der auf den Publish-Button klicken.stash-lab Volunteer ReviewerLatitude 47: Wie hast Du von Geocaching erfahren? Wann hast Du damit begonnen?stash-lab: Ich habe nach einer GPS-Maus für die Autonavigation gesucht. Während ich im Internet surfte, bin ich auf die Seite von Geocaching.com gestoßen. Als Kind habe ich gerne Schnitzeljagd oder Geländespiele mit Teamaufgaben gespielt. Als ich gelesen habe was Geocaching ist, war ich begeistert und wusste sofort, dass ich mein neues Hobby gefunden habe. Das war im September 2004. Allerdings dauerte es noch etwas, bis ich mein GPS-Gerät bekommen und damit meinen ersten Geocache gefunden habe.Latitude 47: Wann bist Du Reviewer geworden?stash-lab: Ich wurde 2007 gefragt, ob ich mir vorstellen könnte, Reviewer zu werden. Die Wahrheit ist, dass ich zu diesem Zeitpunkt noch gar nicht genau wusste, was ein Reviewer so macht, weshalb ich mir etwas Bedenkzeit erbeten hatte. Letztendlich habe ich mich dafür entschieden, da ich mir zu diesem Zeitpunkt sehr gut vorstellen konnte, das Spiel auf eine neue Weise zu unterstützen. Ich bereue diese Entscheidung nicht!Latitude 47: Wie würdest Du Deine Rolle als Volunteer Reviewer beschreiben?stash-lab: Es existieren so viele unterschiedliche Meinungen in der Community, über das, was ein Reviewer ist oder sein sollte. Neben dem Publishen von Caches gibt es für mich drei wesentliche Aufgaben: Ich muß verstehen, welches Anliegen sich hinter der Anfrage eines Cache Owners verbirgt, ich möchte geeignete Lösungsvorschlägen unterbreiten und drittens dabei stets freundlich und hilfreich für den Cache Owner sein.Latitude 47: Was denkst Du, was andere über die Volunteer Reviewer wissen sollten?stash-lab: Reviewer sind Menschen, Reviewer sind unterschiedlich, Reviewer sind nicht unfehlbar. Die große Mehrheit der Geocacher verhält sich uns gegenüber sehr respektvoll. Dafür möchte ich mich bedanken.Latitude 47: Ist Dir in Deiner Rolle als Reviewer schon mal etwas Lustiges oder Ungewöhnliches widerfahren?stash-lab: Ja klar! Ich möchte hier zwei Punkte erwähnen. Manchmal erhalte ich Reviewer-Notes wie z.B.: „Bitte sag mir bescheid, wenn Du vorbei kommst um den Cache zu prüfen. Ich versuche dann auch da zu sein.“ Ich reise gerne und viel, aber verständlicher Weise ist es mir nicht möglich, jeden Cache aufzusuchen, bevor ich ihn publishe.Und zum Zweiten: Im vergangenen Jahr konnte ich das GeoWoodstock VIII besuchen. Dort traf ich sehr viele Reviewer-Kollegen aus den USA und Kanada. Ich wurde unglaublich freundlich aufgenommen, wie bei einem großen Familientreffen. Das war wirklich außergewöhnlich.Latitude 47: Welchen Ratschlag gibst Du Geocachern, die einen Cache zum Reviewen einreichen?stash-lab: Bitte benutzt die Reviewer-Notes um relevante Informationen zu einem Cachelisting mitzuteilen. Diese helfen uns, die Listings zügiger zu bearbeiten. Ich finde Caches klasse, bei denen der Owner neue Ideen umsetzt. Dabei ist es hilfreich, wenn der Owner einige Erklärungen zu seinem Konzept anfügt. Wir müssen nicht zwangsläufig die Lösung eines Rätsels erfahren, aber es ist für uns Reviewer wichtig zu erkennen, dass es einen Weg gibt, um an Koordinaten zu kommen.Latitude 47: Gibt es noch etwas, was Du ergänzen möchtest?stash-lab: Geocaching ist für viele Menschen zu einem wichtigen Teil ihres Lebens geworden. Es ist beeindruckend, wie rasant die Entwicklung in den vergangenen 2 Jahren vorangeschritten ist, besonders in Deutschland. Aber Geocaching ist auch eine sehr junge Freizeitaktivität. Ich finde eine spannende Frage, wie sich Geocaching in den nächsten 5-10 Jahren entwickeln wird. Ich weiß nicht, welche Technologien die Zukunft noch bereit halten wird. Dennoch bin ich mir sicher, dass der Spaß an diesem Spiel anhalten wird, denn Geocaching bedient drei wichtige menschliche Grundbedürfnisse: die Natur, das Spielen und soziale Kontakte. Das ist faszinierend und ich freue mich, ein Teil dieses Spiels zu sein.Additional Links:Cache Listing RequirementsReview Process: Hiding a GeocacheCache Ownership: A Long-Term RelationshipSee the Geocaching.com video about the Basics of Hiding a Geocache. Feeling inspired? See a video that reveals some of the secrets of Creative Geocaches.Share with your Friends:More SharePrint RelatedTriff die EarthCache-ExpertenSeptember 26, 2016In “Deutsch”GC77 Germany’s First Geocache – A Geocaching.com PresentationOctober 1, 2012In “Deutsch”Celebrate the Geocaching Community’s VolunteersJanuary 14, 2013In “Community”
Here’s an in-depth look at the brilliant sound design and the incredible score that created the evocative tone of Blade Runner 2049.Above image via Soundworks Collection.A few of the minds behind the recent sci-fi neo-noir masterpiece, Blade Runner 2049, take us behind-the-scenes in this in-depth look at the creation of some of the sounds and orchestration. The film debuted this year to stellar reviews and maintained the spirit of the original while establishing its own form of masterful filmmaking. With a perfect blend of collaboration and direction, the post-production team created one of the best-sounding movies of the past decade. Let’s take a look at how they pulled it off. Life in the BackgroundImage via Warner Bros.One of the revelatory features of the original film was the diegetic sounds living and breathing in the environment of future Los Angeles. The sounds vary from multi-lingual advertisements to a looming voice detailing the wonders of life off-world. The future will be loud, jumbled, and inescapable in the heart of the crowded, wet metropolis that makes up the world of Blade Runner. This detail was not lost in the sequel. The new crew made sure to capture the same tone and environment, and the director, Denis Villenueve, had a major say in which aspects carried over in his contribution to the franchise. The sounds making up the background in Blade Runner 2049 are just as, if not more, important than the visuals of the film.The editor for Denis’s previous two films, Sicario and Arrival, Joe Walker closed his eyes and just listened to the audio of the film to figure out the pace and style. This precise attention to detail is how good films become great in the edit bay. The care and attention that went into Blade Runner 2049 is a testament to the importance of the relationship between directors, composers, and sound designers during post-production.Creating the SoundscapesImage via Soundworks Collection.In terms of pulling directly from the original film and creating their own soundscapes, the team took one major lesson from the Ridley Scott classic by blurring the lines between sound effects and score. The film’s supervising sound editor, Mark Mangini, discusses what it was like balancing originality while staying true to a new project:I began making very brooding musical textures that would underpin almost every scene. So if you listen in any given scene, even if its a talkie in a room, there are these languid kind of pads and tones that are reminiscent of things that Vangelis had done in the first film that you didn’t know were his score, and they weren’t really score they were his kind of sonic noodlings. So I created these sonic noodlings that were made from musical textures — things like wind chimes and guitars, winds, saxophones. But you wont know them as those sounds when you hear the film. But you’ll get this sense that there’s a brooding tone that creates an atmosphere, a mood . . . and you don’t know what it is, but it fills the scene with a kind of feeling.This simplicity in instrumentation and methodology came directly from Denis. Perhaps the director’s greatest contribution to the post-production process of the film was his input for how Blade Runner 2049 would feel and sound. Luckily for all of us who have seen the film, the minimal approach was the right choice. If there are traditional science fiction sounds, like your bleeps and your blorps, Denis looks away. This simple-yet-profound take on telling stories in a different way is what sets Denis apart from the other directors working today.Recording the SoundsImage via Soundworks Collection. To create the massive soundscape, the sound editors curated a massive library of 2,600 sound elements for the film. Mangini went full-blown DIY, crafting some of the most simple, seemingly obvious sounds and turning them into something special.To create the sounds for the car that K (Ryan Gosling’s character) drives, Mangini put a subwoofer in his wife’s car and let it rattle throughout the rough, weathered audio that makes the vehicles in Blade Runner feel so lived-in. The ingenuity didn’t stop there. In order to accurately capture the rain for the film, Mangini crafted his own recording device that avoided unwanted rain splatters on the microphone.I wanted to be in the middle of rain so I could capture an immersive recording of seven channels of microphones. So I built a custom rig that would protect the microphones in about a 1 meter square of absorptive material and separation material so you wouldn’t hear the splatter on top of the microphone. So I captured an extraordinary array of heavy deluges and little trickles and drips in seven-channel discrete. With a Holophone H1, I ended up building a rig of my own with Schoeps CCM microphones to capture that.Image via Soundworks Collection.This type of thinking is what wins people jobs — and Oscars — but the creativity didn’t stop there. To record the sound of the new pistols that our hero would be using, the team was not particularly fond of the sound from the original. So instead they decided to record a .50-caliber sniper rifle and combine the sound with an EDM bass drop to capture the blast they were looking for. If you’ve seen the film, you know how loud and intense the blasts are. These loud, staggering sounds are almost as impressive as the beautiful and haunting score that supports the entire film.Composing the ScoreImage via Soundworks Collection.Crafting the score of the new film was one of the most difficult elements of the original film to adapt for this go-around. The original soundtrack, composed by Vangelis, featured a heavy synth, futuristic, science fiction-tone that would be easy to replicate today. However, the composers for Blade Runner 2049 knew that they had to create something completely original — while honoring Vangelis’s score. Like the original, the team used the CS-80 synthesizer, which is half-analog, half-electronic. This allowed them to create a mesmerizing score that could stand out on its own.(If you’re interested in creating your own sci-fi neo-noir low-budget masterpiece, check out our curated, synth-heavy Blade Runner-inspired playlist here.)Denis’s film is a masterclass in everything from storytelling to cinematography to editing and, especially, to sound design. His work speaks for itself, ranking among the greats, and we’re only at the beginning of his career. One can’t help but feel the best is yet to come from this director, and if he keeps surrounding himself with inspiring, creative, and boundary-pushing individuals, we’re all in good hands.(Final note, here’s one Hans Zimmer playing the CS-80 for what might be one my favorite moments in a video ever.)Image via Soundworks Collection.Looking for more on Blade Runner 2049? Check out these articles.How Roger Deakins Shot and Lit Blade Runner 2049How To Recreate the Special Effects From Blade Runner 2049Create Blade Runner-Inspired Eyes in After Effects
The loss of crops due to floods in the State has been put at ₹125 crore, according to preliminary assessment by the government. Even as the exact extent of the damage will be known only after flood waters have fully receded, senior officials said around 27,468 hectare of agriculture land has been completely destroyed. This could even cross one lakh hectares when the panchnama is complete, senior officials said. Chief Minister Devendra Fadnavis said on Saturday that the total length of road damaged is 484 km, while 2,615 transformers were damaged partially or fully. The destruction to agriculture land will cross over 1.5 lakh hectares, state Minister of Employment Guarantee and Horticulture of Maharashtra, Jaydutt Kshirsagar said on Saturday. Chief Secretary of the state Ajoy Mehta too has confirmed that crops across one lakh hectares could be affected. The State horticulture department has said they are drawing up the estimates with the help of satellite images, and the panchnama has been started with the help of Department of Revenue and Agriculture. “We expect major damage of agriculture crop to spread across 11 districts, while the centre of the destruction is Kolhapur where 30% of this damaged crop is located,” said an official of the Department of Revenue and Agriculture.Mr. Fadnavis said the government will not only compensate damaged crops but also help in removing silt from the farms, and provide assistance of ₹13,000 per hectare to the farmers. The work will be assisted by many organisations like Art of Living, Siddhivinayak temple, and Pandharpur temple, who have promised to come forward to help, he said.
After winning out in a classic encounter for the right to bring up the tail of the playoff field, GlobalPort is bracing for a series against what its coach said is the best team in the PBA Commissioner’s Cup.Terrence Romeo drained a tough triple with 8.1 seconds left that helped key the Batang Pier’s 107-106 nipping of Alaska at Mall of Asia Arena on Sunday night for the last quarterfinal slot as GlobalPort gears up for the series of its life against top-ranked Barangay Ginebra.ADVERTISEMENT Pagasa: Storm intensifies as it nears PAR BSP survey: PH banks see bright horizon amid dark global recession clouds LATEST STORIES “We surprised a lot of people,” GlobalPort coach Franz Pumaren said after the gripping win that saw the best of Terrence Romeo at the clutch. ”Justin Harper finished with 32 points and Romeo capped a 26-point night with that dagger triple over Kevin Racal’s pressure defense for 106-104, a sequence of greatness that Pumaren later said typified how thick-faced Romeo is.FEATURED STORIESSPORTSSEA Games: Biñan football stadium stands out in preparedness, completionSPORTSPrivate companies step in to help SEA Games hostingSPORTSMalditas save PH from shutout“You have to give credit to the guy (Romeo), he was willing to take that shot. In short, makapal talaga ang mukha niya,” Pumaren said in jest of Romeo, who made three of his six triples inside the last five minutes. “It takes a great player willing to take that shot.”Corey Jefferson fired 32 points and had 16 rebounds in Alaska’s eighth straight loss, which ruined Calvin Abueva’s career-high 31 points on top of 13 rebounds. Robredo: True leaders perform well despite having ‘uninspiring’ boss PLAY LIST 02:49Robredo: True leaders perform well despite having ‘uninspiring’ boss02:42PH underwater hockey team aims to make waves in SEA Games01:44Philippines marks anniversary of massacre with calls for justice01:19Fire erupts in Barangay Tatalon in Quezon City01:07Trump talks impeachment while meeting NCAA athletes02:49World-class track facilities installed at NCC for SEA Games “Ginebra is really peaking at the right time,” Pumaren said of his opponent at 7 p.m. on Tuesday, the first of two games the Batang Pier need to win to march on to the Final Four. “It will be a tough series for us, we’re playing the best team [in the conference] that’s on a streak.”The loss meant that Alaska will be missing the playoffs for the first time under Alex Compton’s watch that dates back to the last eight conferences, where the Aces finished runner-up four times. It will also be the first time that Alaska failed to make it past the eliminations in 14 conferences.Sports Related Videospowered by AdSparcRead Next Palace: Duterte to hear out security execs on alleged China control of NGCP BREAKING: Cop killed, 11 hurt in Misamis Oriental grenade blast Every 18 seconds someone is diagnosed with HIV Cayetano dares Lacson, Drilon to take lie-detector test: Wala akong kinita sa SEA Games BREAKING: Cop killed, 11 hurt in Misamis Oriental grenade blast View comments MOST READ Venus Williams loses in 4th round at French Open Don’t miss out on the latest news and information. Lacson: SEA Games fund put in foundation like ‘Napoles case’
With the Commonwealth Games Organising Committee being mired in corruption allegations, the Railways has decided against giving it sponsorship worth Rs 100 crore and instead allocate it to the Sports Ministry.”We will give it (sponsorship money) to the Sports and Youth Affairs Ministry and it is upto them to carry forward,” Railway Minister Mamata Banerjee told reporters in New Delhi.The Railways, lead partner of the Commonwealth Games, had committed Rs 100 crore as sponsorship money. However, after allegations of corruption were levelled against top officials of the Games Organising Committee, the Railways withheld the amount.”The issue has been resolved now and the MoU will be signed shortly,” said a senior Railway Ministry official.However, the official clarified that the sponsorship money of Rs 100 crore will not be entirely cash.While railways have already launched a Commonwealth Games train showcasing the Games, it is planning to run special trains to Agra and Jaipur and other places for visitors during the Games.Besides railways have also launched a special logo for the Games which is being used in all Games related events.”So launching of these trains will also be taken into account as part of the sponsorhsip amount,” said the official.
Nargis, who was last seen in the Akshay Kumar and John Abraham-starrer Garam Masala, says she would never wear something that makes her family uncomfortable.Taking a dig at her Garam Masala co-star Neetu Chandra ” who was recently in news for a hot bikini shoot ” Nargis says sporting a bikini is out of question for her.The actress goes on to say she has, in fact, missed out on “a whole lot of films” because she refused to do things which were ethically unacceptable to her.Is that the reason she has done a single film ” Pranali ” since her debut three years ago in Garam Masala? Talking about her career, Nargis says her third film, Morning Walk, is scheduled for release on July 10.The actress, however, says she is happy about the fact that Neetu went on to become a better known face and also tried the bikini.”I am really happy for her. She is a great person and actor and we have been good friends,” she says. “( But) the bikini is out of limits for me. I even refused to wear a bikini in Morning Walk , though the director had asked me to,” she adds.Courtesy: Mail Today