Lose Weight without Willpower

In her new book The Four Day Win Martha Beck shows how you don’t need ironclad self-control to drop pounds and keep them off. You can retrain your brain in just 4 days

by Martha Beck, PhD

people who had trouble starting a week-long program of change jumped right in if I asked them to sustain a new behavior for just 4 days. I also discovered that after the 4 days, the inertia that had been keeping them locked into a pattern of action–or inaction–had changed and was now actually pushing them forward. Even though I specified that they were free to stop making a change after the 4-day period, they often said they’d rather continue, because they’d already blasted through the initial resistance and were now starting to see positive change. This happened with so many clients that I began to refer to it as “the 4-day win.”

prevention.com

Cassandra Chronicles

3.7
saba rock, north gorda sound

3.6
no sticky buns at bakery at 7 but lots of other goodies including bran muffins and blueberry turnovers
j&c off by taxi
great sail up to north sound – wind 20-25
patties from the bakery for lunch underway
dinner on the boat – new light is wonderful to see to bbq and eat on deck

j&c

3.5
road town
quiet day – most businesses closed for local holiday celebrating birthday of first chief minister stoutt
sailed to deadman’s bay on peter island, swam from boat, walked around complex – carolyn last here 25 years ago
lunch on boat
dinner at village cay

3.4
road town
dinner at skyworld – amazing view, good meal

peter island – great harbor – now collecting mooring fee
very windy overnight

jost van dyke
lunch at foxy’s
foxy out back working on lobster traps, carolyn chatted about nova scotia version, foxy gave his canada poem performance just for us
endeavour ii island boat being constructed by high school kids behind the restaurant – making good progress
dinner on boat

marina cay – last available mooring
happy arr.. with entertainer michael beans
dinner at pussers

baths – carolyn had not actually visited the baths previously – now I know why they are called the Baths!
cooper island – lunch but too rough to stay over night

3.3

3.2

3.1

2.28

2.27

2.26
still in north sound
move to saba rock mooring – better wifi reception, $5 cheaper + free bag of ice
dink out behind saba rock, good view of reef around necker island
sausage salad for lunch
drinks at saba rock – peter from chelsea flower, london – nice chat, atlantic crossing, trinidad, barbados, granada to bvi, returning to uk via dockwise competitor
dinner – bbq burgs on the boat

2.25
fuel removed, few gallons by hand, refuel at east side of road town harbor
fantatic sail to north sound
bitter end mooring
lunch – sandwiches
dinner – bb q hamburgers, sausages bbqed for tomorrow

j&j

2.23
j&j depart 10 with andrew for 12:35 flight
set off for virgin gorda north sound
check fuel – too much water to continue – return to road town
dinner at pussers
drinks with chandi and christine

2.22
explore downtown road town, shop for t-shirts by cruise ships, at craft village near ferry docks
lunch at rbviyc – wahoo pasta, salad with tuna, fish & chips, ribs & fries
dinner @ chinese place in mill mall
fuel filter, tank washed, cleaned, fuel returned

2.21
lunch at village cay
dinner at pussers – gary campbell there, came over and said hi – returned their charter boat to moorings ahead of the front, heading for home

jan recommends…
Relief Band Explorer Motion Sickness Device, Reusable
suggested: $109.99 . . . drugstore.com: $94.99
Nausea on the go is a definite don’t! Keep motion, air, and sea sickness at bay with this battery-operated wristband. The gentle stimulation works in minutes to prevent (or reverse) your symptoms and never makes you drowsy.

2.20
winds to 30+ in the bight, some swells, movement – concerned about jan’s motion sickness even though she has a reliefband that seems to be working fine
motor sail to road town to north south / village cay – 40+ in gusts on way over and some rain
engine quits as we are docking, get tied up, replace fuel filter, fuel cleaning scheduled for tomorrow

2.19
norman island – bight
pirates wifi $5 for 30 minutes – terrible response time – don’t bother
great snorkeling at the caves
lunch – sandwiches on the boat
drinks and dinner at willy t’s
some rain in the vening, major rain and wind overnight as cold front comes through

2.18
over to peter island
lunch at deadman’s bay, steel orchestra
overnight in great harbor
bbq burgers for dinner

2.17
salad nicoise for lunch
motored over to leverick bay – free wifi, showers, pool use, ice with mooring fee – 4+ dinners get mooring fee refund
yes – grocery store has several types of olive oil, canned potatoes and oreos, deli cheese available
bbq chicken for dinner

2.16
collected j&j and dinghyed out to the boat in trellis bay
sandwiches underway for bitter end
dinner in the pub at beyc
milk $7.50 for 2 quart carton

2.15
j&j rescheduled – departing night of 2.14, overnight in san juan 2.15, arrive noonish 2.16
wonderful sail to trellis bay

2.14
j&j flights canceled due to major storm, will try to reschedule
mts – just in time provisioning – good thing we didn’t have a refrigerator full of fresh food
lifted engine and sealed mounts – not source of leak
alternator repair
a/c is great – very little breeze at ns dock while waiting for repairs
lunch at waterfront deli at village cay marina – nice prepared salads

2.13
alternator not charging properly, sent out for repair
lunch at pussers
dinner at table talk – mexican tacos – wrapped and deep fried

2.12 – road town, lunch at village cay, nsyv fix-it

k&b

2.8 – road town, lunch at village cay, norman island bight, willie t for drinks, bbq steak

2.9 – bitter end, lunch sandwiches under way, drinks at beyc, dinner at saba rock

2.10 – salad nicoise with articoke, jost van dyke, drinks at soggy dollar, bbq shrimps for dinner, foxy’s

2.11 – lunch at peter island resort, trellis bay, dinner bbq chicken salad

2.12 – depart from dock at trellis bay, walk 1/4 mile to airport

Bollavilla/BVI07Short

Bollavilla/Caribean

Projects

Projects are required to demonstrate college-level writing. Each project requires references to other work. These references must be cited in Modern Language Association (MLA) format. For more information about Modern Language Association (MLA) formatting, see http://owl.english.purdue.edu/handouts/research/r_mla.html

Each project is scored in each category according to the criteria above. Grade 1-4 (4 is best).

CATEGORY

4 – Excellent

3 – Good

2 – Needs Improvement

1 – Poor

Mechanics

No misspellings or grammatical errors. All MLA citations used correctly.

Three or fewer misspellings and/or mechanical errors. Most MLA citations correct but some incomplete or incorrect.

Four misspellings and/or grammatical errors. MLA citations incomplete or incorrect.

More than 4 errors in spelling or grammar. No citations or references.

Organization

Content is well organized. Uses headings or bulleted lists to group related material.

Content is logically organized.

Topics lack logical organization.

There was no clear or logical organizational structure, just lots of facts.

Originality

Product shows significant original thought. Ideas are creative and inventive.

Product shows some original thought. Work shows new ideas and insights.

Uses other people’ ideas (giving them credit), Little evidence of original thinking.

Uses other people’ ideas without credit and/or includes copied text.

Requirements

All requirements are met and exceeded.

All requirements are met.

Requirements incompletely or missing.

Number of requirements incomplete or missing.

Content

Covers topic in depth with details and examples. Subject knowledge is excellent.

Includes essential knowledge about the topic. Subject knowledge appears to be good.

Includes essential information about the topic but there are 1-2 factual errors.

Content is minimal or there are several factual errors.

Workload
(for group projects only)

The workload is divided and shared, Significant participation by all team members.

The workload is divided and shared fairly by all team members.

One person in the group is viewed as not doing his/her fair share of the work.

Several people in the group are viewed as not doing their fair share of the work.

Final Project Summary

Non-profit client with a domain name seeks better, cheaper web presence with ability to alter content interactively easily and often.

Blogger Custom Domain
cost of domain registration, blogger is free
Switch to blogger with a custom domain name
http://help.blogger.com/bin/answer.py?answer=55373

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Team members can either be Administrators or not. Administrators can edit all posts (not just their own), add and remove team members (and grant admin access), and modify
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