The People’s Republic of China (PRC) and Taiwan both boast of having among the lowest COVID-19 death rates in the world. Although their political relations are rocky, success with COVID-19 on both sides of the Strait helped maintain regional order. The PRC is Taiwan’s closest neighbor, and thousands of people from Taiwan live and work there. If the PRC had failed to prevent COVID-19 outbreaks within its borders, it would have had dire consequences for Taiwan and the entire East Asia region. Given Taiwan’s close proximity and soured relations, it is reasonable to ask whether China’s ability to contain COVID-19 has changed Taiwan’s cold sentiment towards the PRC.
Our survey findings are bad news for Beijing: China’s COVID-19 experience has not made Taiwan people warm up toward the PRC; on the contrary, for many in Taiwan, COVID-19 is another example of the PRC state’s deficiencies.
The most striking finding of our May 2021 survey of 1,000 respondents is how many Taiwan people blame the PRC for the COVID-19 pandemic. We asked respondents to rate China’s level of responsibility from 0 to 10 (10 being most responsible) with the following prompt: “Some people believe that the pandemic is no one’s fault, while some believe that since the first cases are from China, China bears the responsibility for the global pandemic.”
Twenty-six percent of our respondents chose the highest value, in effect saying the pandemic was entirely China’s responsibility. Altogether, 67% said China bore at least some responsibility, while 20% said China bore little or no responsibility.

One reason Taiwan people hold the PRC responsible for the pandemic is that they believe Beijing failed to control the spread of COVID-19 to the rest of the world. Asked to evaluate the PRC government’s measures to contain the global spread of COVID-19, our respondents again gave Beijing low marks. Nearly 60% said the measures were bad (21%) or very bad (38%). Just under 8% said they were good, while another 19% said they were fair.
On this measure, partisanship made a big difference, with respondents identifying with the opposition Kuomintang (KMT) giving the PRC much higher marks than respondents identifying with the ruling Democratic Progressive Party (DPP).

Despite relying on authoritarian measures to contain the outbreak, Beijing has promoted positive narratives about its success controlling COVID-19 within China, even using the pandemic as evidence that China’s political model is superior to Western-style democracy. However, Taiwan, which contained the pandemic without lockdowns or excessive surveillance, has not bought into Beijing’s authoritarian messaging. Nearly half (46%) of our respondents said their image of China worsened as a result of the pandemic, while less than 5% said it had improved. The rest (49%) said their image of China had not changed.
One might argue that what we are seeing is Taiwan people, who dislike the PRC, refusing to give Beijing credit for its COVID-19 successes. Yet, our survey suggests these findings are not just preexisting anti-China sentiment showing through. We additionally asked a survey question asking respondents for their overall appraisal of the PRC government. While this differed with partisan affiliation, few respondents gave the PRC government high marks.

If we consider only those respondents who gave the Chinese government a neutral appraisal, the COVID-19 effect is even less than in the survey overall: 68% said COVID-19 had not changed their view of the PRC government. Still, 29% said it had worsened their view. These PRC regime agnostics also were more willing to give Beijing the benefit of the doubt when it comes to its management of the pandemic’s global spread — but not that willing: of that group, 25% thought the PRC did a very good or somewhat good job, while 48% said it had done a “not so good” or “very bad” job of containing COVID-19’s global spread. Nor did the agnostics let the PRC off the hook for the pandemic: 60% of them said China bore some responsibility for the COVID-19 pandemic.
Casting blame is easy. We wanted to know whether our respondents’ Sino-skepticism would extend to a more utilitarian matter: vaccine availability. When our survey was taken, vaccines were just coming on the market in Taiwan. In order to find out whether the intense need for vaccines would outweigh our respondents’ skepticism about the PRC, we incorporated an experiment into our survey. We randomly assigned our respondents to one of two groups. One group was asked whether they supported the Taiwan government’s purchase of the Sinovac vaccine (the Mandarin name, Kexing, does not imply that it is from the PRC); the other group was asked whether they supported purchasing a PRC vaccine. Taiwan people were eager to be vaccinated, but vaccines were in short supply.
We found that framing the vaccine as being made in the PRC versus using its official name led to less support for purchasing the vaccine. There was a statistically significant difference between those supporting the Sinovac vaccine (40.6%) and those endorsing the “Chinese” vaccine (34.4%). It is likely that the majority of respondents knew the origin of the Sinovac vaccine, but our data shows that regardless, our respondents’ skepticism about the PRC affected their policy preferences, even with lives at stake.
From Beijing’s cross-Strait policy perspective, the COVID-19 situation must be incredibly frustrating. At long last, it has a clear accomplishment to boast of: despite being the point of origin of COVID-19, it has managed to prevent the disease from ravaging its people as COVID-19 has done nearly everywhere else in the world. Yet, the one place that it wants most to impress also kept COVID-19 at bay, and instead of looking at the PRC’s policy with admiration — even grudgingly — Taiwan people blame the PRC for the pandemic. In other words, although China’s domestic audience lauded Beijing’s triumph in containing the spread of COVID-19, that same outcome was viewed as another failure in the eyes of those it is most hoping to win over in Taiwan.
Why would Taiwan people not be impressed with China’s COVID-19 response? In our previous survey research, we find that despite Taiwan people feeling cultural connections to China, there is very little political connection. In other words, despite acknowledged cultural similarities, Taiwan people emphatically do not want to be governed by the Chinese political system. Even though the PRC was able to contain COVID-19, it did so using authoritarian measures. We know from years of survey research that Taiwan people value democratic institutions, and democracy itself is a central part of contemporary Taiwan identity. It is not enough to simply contain the pandemic. In order for that success to appeal to Taiwan people, Beijing would need to avoid authoritarian methods.
From Taiwan people’s perspective, it is no secret that the PRC would like to convince them to side with Beijing and support unification, despite their increasing opposition to the idea. Beijing tried its best to sell itself as a positive player in the global pandemic, but ultimately failed to win over hearts and minds in Taiwan. If the PRC hopes to move Taiwan people toward accepting some form of unification, it must persuade them that it is an appealing partner. That would require convincing them that the mainland is neither threatening nor hostile toward Taiwan. Our previous research shows that Beijing has a long way to go to achieve that outcome. If PRC leaders thought their success in controlling COVID-19 would move the needle on that front, they seem to have been mistaken.
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Question 2 of 30

Choose the patient who is paired with the most appropriate drug treatment:

42-year-old man with acute myocardial infarction, now pain free, with frequent premature atrial contractions, heart rate 80/min; blood pressure 120/70 mm Hg → intravenous propranolol.

67-year-old woman with a history of congestive heart failure, now with mild breathlessness; takes “heart pill and water pill”; heart rate 100/min; blood pressure 100/70 mm Hg; cardiac monitor shows junctional tachycardia → intravenous digitalis.

52-year-old man with acute anterior myocardial infarction, allergy to meperidine and morphine, continued pain; heart rate 90/min; blood pressure 130/90 mm Hg → intravenous pentazocine.

60-year-old woman with acute myocardial infarction, hemodynamically stable → oxygen by nasal cannula at 4 L/min.

45-year-old man with acute anterior myocardial infarction, heart rate 100/min; blood pressure 170/110 mm Hg. One minute after fibrinolytic infusion begins, heart rate 48/min; blood pressure 80/50 mm Hg → intravenous atropine.

Nitroglycerin is of benefit in treating a patient with an acute ischemic coronary event, and oral doses may be given repetitively at 3- to 5-minute intervals as needed as long as systolic BP is greater than 100 mm Hg (120 in hypertensive patients). Intravenous nitroglycerin is started at 10 μg/min and titrated to symptoms. Oxygen should be used at 4–6 L/min. Asymptomatic PACs and junctional tachycardias do not require treatment. Pentazocine elevates preload/afterload, decreases contractility, increases oxygen demand, and should not be used in patients with acute MI.


Is it okay to bike with no sleep?

Ok, so the bad news is that lack of sleep can hurt your riding. The good news is that you don’t need to sweat one restless night …even (or especially) if it’s before your big century, race, or whatever you’ve been prepping for.

Can long ride without sleep?

How much sleep do I need before cycling?

A good rule of thumb: Try for 8-9 hours a night if you’re riding around 150 miles per week. Of course, some people claim they do just fine on as few as 5 hours per night. They wake up even without an alarm.

How long can you ride a bike without getting tired?

Don’t Ride More Than 30-40 Minutes In The Beginning

This means only go for the distance that you feel you can complete.

FASCINATINGLY:  Frequent question: How fast is 12 mph on a bike?

Is 5 hours of sleep enough?

Will bike riding Burn Fat?

What happens if you sleep after cycling?

Why is riding a bike so exhausting?

I share here some reasons why you will feel more tired than you should while cycling: 1) You are cycling on a bicycle with the wrong frame size for your height. 2) It could also be that the handlebar reach is either too near or too far for you. 3) Or you may have set your seatpost too low.

What happens if we do cycling everyday?

FASCINATINGLY:  Best answer: Is cycling good for depression?

Is it OK to sleep at 10 pm?

New Delhi: Sleeping early (10 pm or earlier) could increase incidents of heart attacks, strokes and death by nearly 9 per cent, according to a new study. … The scientists found a “U-shaped” association between bedtimes and the possibility of stroke, heart failure and death.

Is it bad to sleep for 24 hours?

How long does Elon Musk sleep?

Even Elon Musk’s engines need recharging. After years of overworking and resting inconsistently, the Tesla founder now sleeps a somewhat sensible six hours a day. The world’s richest person is an extremely busy man.


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About CBIO

Going from a fossil based economy to a circular and biobased economy holds significant societal and industrial potentials. In a biobased economy fossil raw materials are replaced with renewable plant- and marine-based biomasses, and energy consumption is based on renewable sources, including sustainable biomasses and organic waste. The potentials include e.g. the production of new high-value products based on an innovative utilization of side streams and by-products as a means to avoid waste. At the same time, more resource-efficient production systems in agriculture and marine farming will ensure compliance with the EU Water Framework Directive as well as the climate policy. However, the transition to a biobased economy requires the development of bio refineries able to utilize the new biomass types as a basis for producing high-value products.

In May 2017, Aarhus University, Science and Technology, has established Centre for Circular Bioeconomy (CBIO) to carry out research and develop bio-economy production systems and recirculation concepts; e.g. bio refining methods and high-value products based on green crops, marine biomasses as well as residual and by-products from the agricultural and food sectors.

CBIO activities include research within the entire production chain ranging from cultivating and procuring biomasses, logistics, management, refining, product development and tests, recirculation, impact on nature and environment as well as research in relation to society and economy. In addition, more basic research activities are carried out, e.g. in relation to the understanding of biomass conversion at molecular level, supported by advanced chemical analyses.

Product examples comprise high-quality feed protein and other types of feed, biobased fibres for composite materials and chemical components such as bioplastic polymers. Furthermore, the extraction and production of ingredients and components for the food and pharmaceutical industries hold significant potentials.


While the Kremlin’s war against Ukraine rages on land, devastating countryside and cities alike, the conflict has also throttled the flow of commercial seaborne traffic to its once-bustling ports. For Ukraine, the effects of the Russian blockade are severe, as exports account for approximately 41% of its economy, but the impacts extend far beyond the shores of the Black Sea.

The most acute of these is the disruption to the flow of Ukrainian grain, wheat in particular, into the global market, causing steep price rises since the invasion began in late February. Moreover, as Ukrainian wheat amasses in-port, buyers abroad are struggling to find alternative sources to satisfy their nations’ dietary needs. Not only does this food situation bode ill for millions of people reliant on Ukrainian grain imports, but Russia’s control over the flow of commercial traffic from Ukraine feeds back into the Kremlin’s war effort and bargaining power.

Can the blockade be broken? Just as the debate over the possibility of imposing a no-fly zone raised concerns about escalation and operational feasibility, Russia’s undeclared blockade presents a myriad of risks. Breaking the blockade is only one piece of the puzzle fraught with its own complications, since the ability to safely load cargo ships in port remains uncertain, anti-ship mines continue to litter the sea lanes, and the Russian Black Sea Fleet’s submarine force lurks under the surface.

We are witnessing the beginnings of a manmade food crisis that threatens severe hunger and political instability on a global scale. Action must be taken to mitigate this, and soon. As the United Nations World Food Programme (WFP) Executive Director David Beasley said on May 19, some 276 million people are now at risk. “Failure to open those ports in the Odesa region will be a declaration of war on global food security,” he told the UN Security Council.

Wheat is among the most important of traded grains, integral to approximately one-third of the world population’s diet. For its part, Ukraine has been in among the top five exporters of wheat for the past several years — the fifth largest exporter in 2020 and the fourth largest in 2021, (partially owing to a lack of data on Russian exports for 2021). In 2021, Ukraine’s exports of wheat totaled over 20 million tons sent to 82 countries abroad, 28 of which imported over 100,000 tons. Moreover, Ukraine was the second largest exporter of corn and the largest exporter of sunflower seed oil, producing roughly 46% of global sunflower seed oil supplies alone.

Today, however, 30 million tons of wheat sit unmoving in silos across Ukraine, or at least in those that have not been destroyed by Russian artillery. This disruption of the flow of Ukrainian wheat disproportionately affects states with fragile domestic political orders.

This is especially true throughout the Middle East and North Africa where Ukrainian wheat exports account for as much as 80% of some states’ imported supply. Among the largest importers of Ukrainian wheat include Egypt, Turkey, Pakistan, Morocco, Yemen, and Lebanon. This issue is further compounded by the fact that throughout the region the per-capita consumption of wheat products is almost twice the global average. Worth noting as well, is that the WFP purchases roughly half of its wheat from Ukraine.

In the short term, some import-reliant states like Egypt maintain that current stocks are sufficient. As the war in Ukraine and the Russian blockade drags on, however, the long-term effects on the populations of import dependent states are likely to be exacerbated. When food becomes scarce, domestic turmoil ensues, producing domestic and international security ripple effects – food insecurity was one of the driving forces behind the 2011 Arab Spring.

Despite some spectacular triumphs of Ukraine over Russian naval forces — such as the sinking of the amphibious ship, the Saratov, and the Black Sea Fleet’s flagship, the Moskva — Ukraine is likely incapable of fully lifting the blockade while also protecting a resurgent flow of commercial shipping. Indeed, even if the West continues to furnish Ukraine with anti-ship weaponry and it continues to inflict damage on the Russian fleet, there are several key complications.

Foremost among these considerations is the Black Sea Fleet’s undersea warfare contingent of no less than four active Kilo-class submarines, possibly six. Should the blockade be broken by force and commercial ships loaded with Ukrainian grain attempt to make a break for the Bosphorus, Russian submarines could easily sink the vessels. Considering that Russian naval forces have already fired on several neutral commercial ships, causing a number of deaths, and the Kremlin’s complicity in manufacturing the nascent food crisis, this scenario cannot be ruled out.

Russian land-based assets on Snake Island could similarly menace sea lanes, and the flow of shipments out of the Danube as well. Perhaps more insidiously, however, there is the mine threat. Drifting sea mines have reached as far as Turkey and Romania, reportedly hitting traffic on the Danube River. While the full extent of the threat posed by Russian and Ukrainian sea mines is not certain, their existence necessitates counter-mine operations before commercial traffic can safely resume in the Northern Black Sea.

The United States Navy is fully capable of conducting such counter-mine and escort operations utilizing its forward deployed forces in Europe. Yet there are problems in doing so.

Such action risks the possibility of Russian attacks on American ships, accidental or intentional, inevitably resulting in a very significant escalation of the war. The same would be true should NATO attempt to deploy its Mine Countermeasures Groups or Standing Maritime Groups to the Black Sea. But even if the United States or NATO did resolve to do this, it remains to be seen whether Turkey would allow passage through the Dardanelles and Bosphorus under the provisions of the Montreux Treaty. (Ominously perhaps, Turkey is currently touting a shopping list of demands in return for agreeing Finland and Sweden’s accession to NATO.)

One possible solution would be to encourage non-aligned states to conduct counter-mine and escort operations. This is not entirely out of the realm of possibility, given that some of the most in-need states, like Egypt and others, maintain sizeable naval forces and countermine warfare units. If the UN were to prove capable of organizing a humanitarian coalition to conduct naval operations in the Northern Black Sea, the looming food crisis in vulnerable states can be alleviated.

Nonetheless, each scenario necessitates a degree of acquiescence by the Kremlin. In part, this can be seen as one of Putin’s few strategic victories since beginning his invasion. He has effectively asserted control of Ukraine’s export-heavy economy and, in turn, over the lives of millions of people abroad.

Should Putin allow a humanitarian coalition to escort grain shipments out of Ukraine, it is possible that Russian naval forces could leverage the situation to their advantage by launching amphibious operations against Ukrainian ports now clogged with scores of foreign-flagged ships whose vessels might be used to shield Russian naval vessels in combat. Given that the Russians have previously made use of human shields on land and sea, this possibility cannot be ignored. Conversely, the West would likely be asked to make concessions on anti-Russia sanctions to ensure the safety of outbound grain shipments.

Of course, there are alternatives to naval action, such as the European Union’s overland transportation concept. Yet it remains true that existing land-based transportation infrastructure and capacity are insufficient to fully replace seaborne shipping and such plans would not resolve the status of the civilian commercial ships trapped in Ukraine’s ports.

Yet as the conflict continues and the blockade worsens, the issue of Ukrainian food exports will only become more acute. What this episode reveals is that Russia has once again politicized a resource, as it did with oil and natural gas, vital to dozens of states abroad. The Kremlin thus appears to have enhanced its Russia’s geostrategic position at the expense of the international community’s wellbeing.

Retired Navy Admiral James G. Foggo III is a distinguished fellow at the Center for European Policy Analysis and former commander of U.S. Naval Forces Europe and Africa, and Allied Joint Force Command, Naples. He commanded BALTOPS in 2015 and 2016 and Exercise Trident Juncture in 2018.

Benjamin Mainardi is an analyst at the Center for Maritime Strategy. He holds a master’s in War Studies from King’s College London.


Registration Dossier

Diss Factsheets

Administrative data

Link to relevant study record(s)

Description of key information

Key value for chemical safety assessment

Additional information

There are no in vitro or in vivo data on the toxicokinetics of Cyrene™.

When CyreneTM is in aqueous solution, the keto group (C=O) gains water (H2O) to form the corresponding Gem Diol {(1S,5R)-6,8-dioxabicyclo[3.2.1]octane-4,4-diol}. An equilibrium is established rapidly (meaning that the reaction is rapidly reversible). The ratio of the two forms is dependent upon the amount of water present. Further information is available in the Physical and chemical properties endpoint summary (IUCLID Section 13).

The relevant physiochemical properties are as follows: vapour pressure 28 Pa at 20°C for Cyrene™ (measured) and 0.4 Pa at 25°C for Gem Diol (predicted), water solubility of ≥560 g/L for both Cyrene™ and Gem Diol (measured) and log Kow

of -1.52 at 22°C and pH 5.18 to 5.24 for both Cyrene™ and Gem Diol (measured).

Human exposure can occur via the inhalation or dermal routes. Exposure via these routes will largely be to the Cyrene™ form, although some hydration to Gem Diol is likely in moist air. After absorption, concentrations of the substance in vivo will be low and the Gem Diol will be formed due to the presence of water. The equilibrium between Cyrene™ and its Gem Diol form is completely reversible and is established rapidly.

The following summary has therefore been prepared based on validated predictions of the physicochemical properties of the substance itself and the Gem Diol, using this data in algorithms that are the basis of many computer-based physiologically based pharmacokinetic or toxicokinetic (PBTK) prediction models. Although these algorithms provide a numerical value, for the purposes of this summary only qualitative statements or predictions will be made. The main input variable for the majority of these algorithms is log Kow

so by using this, and, where appropriate, other known or predicted physicochemical properties of Cyrene™ and its Gem Diol form, reasonable predictions or statements may be made about their potential absorption, distribution, metabolism and excretion (ADME) properties.

Significant oral exposure is not expected for this substance.

When oral exposure takes place it can be assumed, except for the most extreme of insoluble substances, that uptake through intestinal walls into the blood occurs. Uptake from intestines can be assumed to be possible for all substances that have appreciable solubility in water or lipid. Other mechanisms by which substances can be absorbed in the gastrointestinal tract include the passage of small water-soluble molecules (molecular weight up to around 200) through aqueous pores or carriage of such molecules across membranes with the bulk passage of water (Renwick, 1993).

Therefore, if oral exposure did occur, the molecular weight of Cyrene™ (128.13) is in the favourable range and the water solubility (560 g/L) would favour absorption, so some exposure by this route is likely.

Oral exposure is more likely to be to the Gem Diol form, which also has favourable molecular weight (146.14) and water solubility value (560 g/L) for absorption so exposure to this is also likely.

No signs of systemic toxicity were evident in the acute toxicity (Harlan Laboratories, 2014a) and repeat dose toxicity (Covance Laboratories, 2018b) oral studies.

Dermal exposure would, in practice, be principally to Cyrene™, although exposure to the Gem Diol is also possible due to the presence of moisture in the air and on the skin surface.

Although both Cyrene™ and the Gem Diol are highly soluble (560 g/L), the log Kow value (-1.52) indicates it that they are unlikely to be sufficiently lipophilic to cross the stratum corneum and therefore dermal absorption into the blood is likely to be minimal.

There is a Quantitative Structure-Property Relationship (QSPR) to estimate the blood:air partition coefficient for human subjects as published by Meulenberg and Vijverberg (2000). The resulting algorithm uses the dimensionless Henry’s Law coefficient and the octanol:air partition coefficient (Koct:air) as independent variables.

Exposure via the inhalation route would be to both Cyrene™ and to the Gem Diol due to the presence of moisture in the air and lungs. Using the relevant dimensionless Henry’s Law coefficient values predicts a blood:air partition coefficient of approximately 2.8E+09:1 for the Gem Diol and approximately 1.75E+05 for Cyrene™ meaning that, if lung exposure occurred, there would be uptake into the systemic circulation for both forms. The water solubility (560 g/L) also suggests that both substances could be dissolved in the mucous of the respiratory tract lining, so may also be passively absorbed from the mucous, further increasing the potential for absorption.

In the acute inhalation toxicity study (Envigo, 2018a) decreased respiratory rate was noted in the surviving animals during exposure and up to 1-hour post-exposure. At necropsy, pale, abnormally red, dark patches, dark red patches were seen in the lungs of the surviving animals. These effects were considered to be indicative of local toxicity rather than true systemic effects.

For blood:tissue partitioning a QSPR algorithm has been developed by DeJongh et al. (1997) in which the distribution of compounds between blood and human body tissues as a function of water and lipid content of tissues and the n-octanol:water partition coefficient (Kow) is described. Once absorbed into the blood,concentrations of Cyrene™ in vivo will be low and the Gem Diol will be formed due to the presence of water. A log Kowvalue of -1.52 is relevant for the Gem Diol and indicates that, should systemic exposure occur, potential distribution into the main body compartments would be minimal.

Table: Tissue:blood partition coefficients

Log Kow

Gem Diol

There are no data on the metabolism of Cyrene™ or the Gem Diol.

Once absorbed into the body, concentrations of Cyrene™ in vivo will be low and the Gem Diol will be formed due to the presence of water. A determinant of the extent of urinary excretion is the soluble fraction in blood. QPSRs as developed by DeJongh et al. (1997) using log Kow as an input parameter, calculate the solubility in blood based on lipid fractions in the blood assuming that human blood contains 0.7% lipids.

Using the algorithm, the soluble fraction ofthe Gem Diol formin blood is >99% meaning that, once absorbed, the substance is likely to be eliminated via the kidneys in urine and accumulation is unlikely.

Renwick A. G. (1993) Data-derived safety factors for the evaluation of food additives and environmental contaminants.Fd. Addit. Contam.10: 275-305.

Meulenberg, C.J. and H.P. Vijverberg, Empirical relations predicting human and rat tissue:air partition coefficients of volatile organic compounds. Toxicol Appl Pharmacol, 2000. 165(3): p. 206-16.

DeJongh, J., H.J. Verhaar, and J.L. Hermens, A quantitative property-property relationship (QPPR) approach to estimate in vitro tissue-blood partition coefficients of organic chemicals in rats and humans. Arch Toxicol, 1997.72(1): p. 17-25.


Configure RSA RADIUS to Use System-Generated PINs

RSA RADIUS does not allow system-generated PINs by default. If you choose to allow system-generated PINs, authentication will fail unless you change the RADIUS configuration file, securid.ini, on each RADIUS server to allow system-generated PINs, and then restart RADIUS.

Before you begin

You must be a Super Admin.

  1. Log on to the Operations Console on the RSA Authentication Manager instance hosting the RADIUS server.

  2. Click Deployment Configuration > RADIUS Servers.

  4. Select the server hosted on this instance, and click Manage Server Files from the context menu.

  5. In the Configuration Files tab, select the securid.ini file, and click Edit from the context menu.

  6. Find the following line:

    AllowSytemPins = 0

    The 0 indicates that system-generated PINs are not allowed. To allow system-generated PINS, change the setting to the following:

    AllowSystemPins = 1

    The 1 indicates that system-generated PINs are allowed.

  7. Click Save and Restart RADIUS.

  8. Restart the RADIUS server for the changes to take effect.


May your workforce
be with you!

People analytics challenges and solutions background picture with purple overlay

The Most Common People Analytics Challenges and How to Solve Them

People analytics is empowering businesses to improve organizational performance, gain a better understanding of the employee needs and react more quickly to the agile work environment. A recent study by the CIPD shows that organizations that have adopted advanced people analytics outperform their counterparts. Therefore, it comes with no surprise that businesses are readily investing in people analytics. However, investing in HR technology and hiring data analysts does not automatically translate into results. Businesses are still facing challenges in adopting people analytics and reaping its full benefits. Here are three reasons why.

1. Developing a Business Case for People Analytics

A key challenge for HR is to create a business case that gets buy-in from all relevant stakeholders. It is important to ensure that people analytics becomes an initiative that is embraced by the whole organization. HR is often too quick to jump on the bandwagon and to highlight the immediacy of using people analytics, without first thinking through its ramifications for the organization as a whole. Other stakeholders want to know how their business line is being impacted in terms of ROI, costs and quality. It is therefore important for HR not only to develop an action plan that highlights the immediacy but also to supplement intuitive business acumen with data-driven insights. This can be accomplished by starting with small experiments that answer specific business issues. Using the insights gained from such experiments, HR can now develop a concise business case that highlights the importance of a data-driven HR strategy and how it adds value to organizational objectives. This document should be presented with a simplistic PowerPoint to pave the way and get people on board. Such actions, slowly but gradually, will convince business leaders to become part of the people analytics journey. In this interview with AzkoNobel, their entire HR implementation journey is being discussed.

2. Building Trust to Work with HR Data

Culture is established through trust. Building the trust of employees to collect and use their data has proven to be a challenge for many companies. Organizations need to be transparent, and they have to provide strong security and privacy around data collection. This includes complying with legislation such as General Data Protection Regulation (GDPR). Apart from trust, culture is a direct reflection of leadership. HR leadership needs to be ethically driven when it comes to data and analytics. They should not only monitor organizational data but also ensure that generated insights are accurate and unbiased. Digital technologies such as machine learning and cloud solutions can help them out. Again, taking a business perspective and starting small are the key ingredients to put the wheel in motion. This combination of business impact and ethics will accelerate trust and the adoption of people analytics.

3. Integrating Systems and Becoming Data-Driven

People analytics is a journey, not a destination. Companies throughout the world are on this journey, which starts with basic workforce reporting. It has been proven difficult for HR to upgrade its competencies and systems to fully comprehend people analytics. Primarily, because this journey requires a mature usage of data, data accuracy and integration of multiple systems. Most data systems within organization are disparate, and the definitions and key matrices are not harmonized. Also, it takes time for the HR function to achieve a certain level of analytical maturity, and to a develop skill set and mind-set to use data to support decision making. Nevertheless, modern people analytics technology has a solution for these problems. New cloud software applications enable the integration of all disparate systems into one platform. As a result, they are able to provide both real-time HR insights and link them to business performance. Discover how workforce reporting & people analytics can help companies.

People analytics has opened the door to the new era of human resources and the Future of Work. By creating a business case, building trust and integrating data sources, HR can take the lead in improving business results through people analytics.

Written by

Ralf Bovers

Head of Marketing

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Crunchr helps organizations around the world gain insights into how their workforce works. We strongly believe that these insights are necessary to navigate today’s business challenges and the future of work.

That is why we empower people analysts, HR and leadership to anticipate trends, design better people strategies and contribute to a healthy, working environment.

Want more information, a quick tour of our solutions or to see a full demo? Leave your query here and one of our team members will be in contact with you as soon as possible.


12 Practical Uses of the Apple

The aThe apple is a favorite fruitpple is a favorite fruit for its nutritional value and its large health benefits.

However in addition to these properties, the apple is extremely useful for other things that you even imagined.

Here we show 12 Practical uses of apple:

Migraine Relief

If you suffer from migraines, you know it’s very hard to explain the pain and discomfort it causes. Recent studies show that a green apple smell helps relieve discomfort caused by migraine.

Avoid Sugar Crystallization

When using blond or brown sugar this tends to make lumps and crystallize. To prevent this from happening, place a small piece of apple in a fabric bag in the container of sugar. The apple absorbs moisture which causes lumps.

Accelerates the maturation of other fruits

Some fruits emit a gas which is called ethylene which accelerates the ripening of other fruits. If you want avocados and bananas (plantains) are ready faster, just place an entire block along with the fruit you want to grow in a container.

Prevents some baked goods to dehydrate

The bread and other baked goods tend to dry out quickly, even when placed in sealed containers. To avoid this, put half a block in the container where the guards

Makes a roasted chicken is softer

Place an apple in the chicken before cooking, this will make it juicy and rich flavor.

Replace Butter

Delicious spreadable food that can make cooking 4 apples sliced 1/3 cup natural apple juice, a splash of lemon, cinnamon and vanilla to taste.

To softenpasses through processor until dough and refrigerate. It’s like applesauce, but ideal for spreading on bread and healthier than butter or margarine.

Natural Sweetener

Apples are a good way to replace sugar, since they add flavor without overwhelming the dish or drink. This fruit contains fructose which is healthier than white sugar, even that artificial sweeteners. Try adding grated apple to your meals instead of sugar and be amazed.

Facial MaskFacial Mask

The apple contains structural polysaccharides called pectin, which help the facial skin. For use as a facial mask, mash and mix with honey, then apply it on the skin. Let it rest for 15-20 minutes and then remove with water. It will leave your skin hydrated.

Helps to reduce Nausea

The apple contains a chemical called quercetin, which helps the immune system to limit the amount of histamine produced during an allergic reaction. Histamines are responsible for allergic symptoms, so reducing the amount can relieve allergy symptoms.

Snack as a Reward for the DogSnack as a Reward for the Dog

While there are many foods that dogs should not eat, apples are one of the healthiest and best fruits for canines. Apples are healthier than industrial treats for dogs, just have to make sure not to feed the center of the fruit. Apple seeds contain cyanide which is very poisonous to humans and animals.

Fix salty food

If you went from salt were preparing the food, just cut a few slices of apple and place them in the pot. The apple will absorb the salt without affecting the flavor of the dish.

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1 VERSE (j-hope)

Lyrics by j-hope

Original Track: “El Chapo” by The Game & Skrillex

J HOPE 나 나의 이름 (ireum)
J HOPE m- my name

시작해 기름칠을 (gireumchireul)
I start oiling it

늘 돌던 쳇바퀴를 (chetbakwireul) 멈춰 불 붙여 내 가치를 (gachireul)
I stop the treadmill that’s always been running and light up my value
Wordplay: 가치 can be 1) value (價値) or 2) a counting unit for cigarettes. 불 붙이다 (set fire, light up) goes with the second meaning of 가치 (to light up a cigarette), but given the context, the line should be interpreted as “I let my value rise.”

모여라 매한가지들 (maehangajideul)
Gather here, you dregs
Note: 매한가지 is something that is eventually the same no matter what happens in between. J-Hope added 들 (s; a noun ending placed to make 매한가지 plural), which is unusual, and I translated it as the dregs, those who don’t really matter.

보여줄게 내 칼질을 (kaljireul)
I’ll show you my chops

도려내 썩은 가지를 (gajireul)
I cut out dead branches

차피 다 떨어질 비듬 (bideum)
Dandruff that will fall off anyway

다 훅하면 튀는 비둘기들 (bidulgideul)
Pigeons that all jump up to when the wind blows
Or, “pigeons that run away when I do the hook (of a song)”

영 못 잡지 갈피를 (galpireul)
They never get the point

나 쿨하게 까 내려 과시 중 (gwasijung)
I’m showing off myself by dissing others in a cool way

관음 해라 내 자질을 (jajireul)
Be a voyeur of my talent
Wordplay: The above two lines can also be interpreted as “I pull my pants down in a cool way and show off. Be a voyeur of my dick.”
(1) 까 내리다 can be (a) to belittle/derogate (깎아내리다) or (b) to strip down.
(2) “자질을” and “자지를” are pronounced the same (jajireul) where 을/를 are object particles. While 자질 means talent, ability, or quality, 자지 is a vulgar word for penis. (Note of note: This is my first time ever to type this word… BTS really make me do new things.)

2년 반 동안 불같은 이씬을 참관하며 방관하기 (banggwanhagi)
I observed this harsh scene with my own eyes for two and a half years

이 내공이 이제는 반응할 때야 거침없이 남발하기 (nambalhagi)
Now is the time for my power to respond, I’ll overuse it without hesitation

희롱해 파파라치 (paparachi)
I make a fool of paparazzi

다 하나같이 (hanagachi)
All together

모두의 두 귀를 겨냥하지 (gyeonyanghaji)
I aim at everyone’s ears

내 한을 담아드릴게
I’ll put my Han in it
Han is a unique Korean word for grief, sorrow, anguish, resentment, etc.

다 들으면서 자각하길 (jagakhagil)
I hope everyone realizes it listening to this

난 가면은 안 써 이게 내 좌우명
I don’t wear a mask, this is my motto

할거는 하며 살어 shit
I live my life, doing what I need to do, shit

다 똑같진 않어
Not everything is the same

본질에 맞춰 커리어 쌓아가기
Building my career that fits my essence

겉핥기만 해
Everyone only licks the surface,

난 모두의 수박이 되고
and I become everyone’s watermelon
Note: 수박 겉 핥기 (licking the surface of watermelon) is an idiom that is used when someone does not understand the core essence of something (the flesh of watermelon) and only judges from what it appears to be (the rind of watermelon). Everyone doesn’t make an effort to know J-Hope, and J-Hope becomes a watermelon, being judged by people with shallow understanding.

난 그걸 깨기 위해
To break that,

그동안 미루고 미루며
I put off and put off,

피나는 노력이 결실을 매
and the painstaking effort comes to fruition

다 똥줄 타 곱씹다 훅 가 (hook ga)
Everyone ruminates, nervous, and gets knocked out

걸레 문 RHYME

FLOW 가 품다 폭발 (poomda pokbal)
The flow that’s been held inside explodes

VERSE라 쳐도 HOOK 감 (hook gam)
Even if this is a VERSE, it deserves to be called a HOOK

다 못 잊게 해 (da mot itge hae)
It makes everyone unable to forget it

몰리게 해  (molige hae)
It makes everyone gather

내 팬들도 모두 다 꼴리게 해 (da kkolige hae)
It makes all my fans aroused

헤이러들에겐 토 쏠리게 해 (쏠리게 해) (ssolige hae)
It makes the haters puke (makes them puke)

인과응보, 이젠 뿌린 대로 거둬
Karma, now I reap what I sow

호평은 날 숙이게 할 거며
Favorable comments will make me humble
Note: There is an old saying, “벼는 익을수록 고개를 숙인다 (the riper the rice is, the lower it hangs),” meaning “the more successful and accomplished one is, the more humble and modest one should be.”

욕들을 먹으면
When I get reviled,

곧바로 소화시켜
I will immediately digest the curses

다 똥으로 싸 지를 거여
and shit them out

내 욕망과 오만은 DON’T STOP
My desire and arrogance, DON’T STOP

나 원하는 대로 값쳐
I pay whatever price I want
Note: He pronounces 값쳐 (to pay the price; gabchyeo) almost the same as 깝쳐 (to behave frivolously; kkabchyeo).

내 꼴린대로 꼴값
I act like an ass, following my wants

애초에 상대가 안돼 (andwae)
You’re no match for me in the first place

니 6체는 내 8자 아래 (arae)
I walk on your body
Or, your life is governed by my fate
6 (yuk) + 체 = 육체 (body; yukche), 8 (pal) + 자 = 팔자 (fate, walking with feet pointing outward; palja).

다 걸리적거리는 가래 (garae)
Everyone is phlegm getting in my way

내 나이답게 칵 TWOTWO, 땅에 (ddange)
As appropriate for my age, TWO TWO (ptui ptui), to the ground
(1) 칵 (kak) is an onomatopoeia for spitting out phlegm
(2) His age, TWO-TWO (22), sounds similar to 퉤퉤 (twe twe; ptui ptui), an onomatopoeia for spitting

내 팬들이 길 터준 대로 이젠 사뿐히 지르밟어
I gently walk on the path my fans made for me

내 형제들과의 노력 배로 느낄 테야 입신양명
The effort made with my brothers, I’ll doubly enjoy the fame and prestige

입 닫고 들어라 이 VERSE 때
Shut your mouth and listen when this verse plays

이 FLOW의 분위긴 LIKE 경례
The vibe of this flow is like a salute

(WOAH) 경례 (WOAH) 경례 (WOAH)
(WOAH) salute (WOAH) salute (WOAH)

모두다 즐겨라 이 VERSE 때
Everyone, enjoy when this verse plays

이곳의 분위긴 LIKE 열대
The feel if this place is like the tropics

(HOT) 열대 (HOT) 열대 (HOT)
(HOT) the tropics (HOT) the tropics (HOT)

Please share the link instead of reposting to ensure the integrity as I might make minor edits over time. For inquiries and feedback, please use this form.


August 22, 2022

How a Skills-first Approach Will Boost Your Talent Management Strategy

The war to fill skills gaps is the top force impacting talent strategies today.

That is according to the majority of HR leaders who responded to a poll conducted during our recent webinar on skills.

75% of HR professionals said the war to fill skill gaps is having the greatest impact on their talent strategy today.

Filling skills gaps as a top challenge comes as no surprise in this uncertain labor market—and HR leaders know there is value in skills-based talent processes.

In our 2022 Talent Survey, one in two HR leaders said having the right skills to perform a job was critical. The shift from hiring for roles to understanding a candidate’s full potential, aptitude, and adjacent skills is the new norm. This helps any organization attract highly qualified talent and be confident that those people can learn new skills and build long-term careers within their organization.

“People are more than their roles,” said Jason Cerrato, Senior Director, Product Marketing at Eightfold AI. “And they need a more comprehensive talent profile so an organization can understand all the skills they can bring to the table.”

In the webinar, Carly Ackerman, Director of Customer Experience at Eightfold AI, and Craig Powers, SAPInsider Research Analyst, joined Cerrato to discuss the most pressing internal and external forces impacting talent strategies today. They also mapped out actions for winning the skills war.

“We’re seeing two buckets of forces affecting an organization’s ability to develop skills,” Ackerman said. “First, internal forces leading organizations need to change how they operate and upend the way leaders lead. And external forces are leading organizations to reevaluate purpose and business priorities.”

As with everything in this uncertain world, these forces are expected to shift with priorities, the economy playing the biggest role in affecting outcomes. Ackerman said it’s this duality of internal and external forces that will pressure organizations into changing how they approach talent strategies.

The Top Three Internal Forces Impacting Skills Development

Internal forces are something an organization can somewhat foresee and control within reason.

Increased organizational complexity is making a big impact on how they can identify and use skills to their best advantages. Today, workforces rely much more on contingent workers, hybrid workforces, and even fully remote workforce designs. Yet they’ve done little to prepare their leaders to support and manage these different work environments.

“We’ve arrived at a point on the future-of-work continuum, and it’s not just upskilling but weathering an entire revolution of an industry, like core banking moving to cryptocurrency,” Ackerman said. “These are fundamental shifts in the business model that need to be addressed.”

There’s also a power shift between employers and employees spurred by the pandemic. Employees now have more leverage as leaders work to retain talent while also searching for new people to fill in the gaps.

Finally, the role of leaders has greatly expanded. Their roles have evolved and so has the scope of their work. They are expected to have more skills than ever.

And many skills listed on job descriptions today are already outdated. It’s anticipated that more than 40 percent of leadership roles will be significantly different by 2025, according to a 2022 Workplace Learning Report from LinkedIn.

Josh Bersin’s research on “T-shaped careers” also reflects this trend, in which he says leaders will have to do more to provide even more value to their organizations.

But this is one area where tech can help.

“Looking into the future at skills coming down the pipe is mind-bending,” Ackerman said. “It’s the ‘crystal ball’ idea. You used to have to have some magic to look into the future; it’s amazing to see the technology advance as quickly as it has to do predictive modeling to understand what skills will be needed. You can think about skills you can build early on to develop a leadership trajectory. You can now do that.

“We’ve moved out of the realm of magic and into reality.”

How a Skills-first Approach Will Boost Your Talent Management Strategy

The Top Three External Forces Impacting Skills Development

External forces—like pandemics, natural disasters, political conflict, and wars—organizations have no control over.

Workers are seeing their jobs in a new light. Organizations are often viewed as a social safety net in the wake of political, social, or economic upheaval.

Employees want to feel like they can trust their employers and leaders for their well-being.

“One thing we noticed is that companies more satisfied with their HR tech and strategies are much more likely to promote increased employee satisfaction through employee experiences,” Ackerman said.  “Employee satisfaction needs to be a core requirement of your strategy.”

The war on talent is more aggressive than ever. Employees who don’t feel like their skills are being put to good use in their current roles are 10 times more likely to look for a new job than those who feel their skills are necessary.

Additionally, employee burnout continues to be an immense issue. Organizations need effective strategies for managing burnout, or risk losing their people.

A skills-based approach to career paths and internal movement can help remove ambiguity and increase transparency, helping employees better understand possible career paths and opportunities.

It also has the potential to drive engagement and retention and guide employees toward relevant training and resources that map to where they are trying to go, so they don’t feel like they’re spinning their wheels.

The last external force is a big one—how an organization responds to and manages a crisis. Crisis response is tied to the idea of employees perceiving their organization as a social safety net. Workers want to know that their organization can handle a crisis efficiently and effectively.

How an organization responds to a crisis can change brand perception and employment brand perspective. The right—or wrong—messages can change the candidate pool, too.

“When it comes to crisis response, it’s about delivering on your promises,” Ackerman said. “If you deliver, employees will trust you more.”

How a Skills-first Approach Will Boost Your Talent Management Strategy

Five Actions to Unlock Workforce Potential

Internal and external forces are causing more pressure at every level. Learning how to unlock organizational ability to maximize skills is one of the best ways to ease those pressures.

Here are five ways to unlock the skills potential in any organization.

1. Make skills understandable and actionable. Shifting to a skills-based system is a huge change for HR and the workforce—many think implementing a new tool or solution will solve the problem alone, but that isn’t enough.

This is change management for both HR teams and employees. Everyone needs to be bought-in and understand the value of a skills-focused approach. Employees need to see their skills-related data, have skills show up in their daily work, and understand how it ties to value delivery.

2. Skills have to be owned across the organization. It is important that the business is involved to stay competitive in the market. To weather an entire industry change, organizations need to understand what skills are already in-house and what needs to evolve. Find the business champions, demonstrate success in pockets, and scale from there.

3. Skills can be currency to match people with internal opportunities. With AI-powered tools, it’s easier to enable internal mobility than look for external opportunities.

Building a culture of internal mobility is essential. Leaders can be tempted to hoard their talent, but that doesn’t serve anyone in the long run. Incentive structures should encourage leaders to let their people grow and develop, and that means letting people go for new opportunities.

“We’re also seeing organizations deconstructing jobs,” Cerrato said. “They’re thinking if I can’t find someone who has these 15 skills, maybe I can deploy a project team and each person can do three or four things. It’s better to assemble a project team to address skills gaps than take multiple months to find one person to do it.”

4. Democratize skills, work, and opportunities, enabling a culture of continuous learning. Closely related to increased internal mobility is the talent marketplace. Workers need a place where they can find everything: internal postings, business resource groups, learning courses, mentors, and skill-building opportunities.

By exposing workers to these types of opportunities based upon the skills they have and their potential to grow, organizations are providing them with ownership and agency over their career paths.

5. Embed skills across every point of the talent lifecycle. Skills will become the fabric of any organization that ties everything together—work, culture, and values. Skills add transparency at every point in an employee’s career journey, removing barriers that might stymie promising talent.

Overall, a more dynamic approach to building skills moves any organization from a reactive to a predictive talent-management strategy. And in this new uncertain world of work, that is a solid plan for staying ahead in any industry.

This article is based on the webinar “Skills are the Key to Unlocking the Employee Lifecycle” Watch it now to learn more about how building a skills-focused organization will strengthen your talent strategy.


Laura Molnar

Name: Laura Molnar
Organization: Sol Mentis Association
Location: Romania

Please explain how you have conducted trainings on the Learning to Live Together Programme. (600 words)

LTLT was implemented in Romanian schools by Sol Mentis Association through a memorandum of cooperation with AI Geneva office and N.C. of UNESCO Romania. The LTLT training for teachers was accredited by our Ministry of Education in March 2014. then more than 1400 teachers, schools inspectors and counsellors have been trained. Inside Sol Mentis Association, I had the responsibility to coordinate the LTLT program to find partners, to organize trainings and to coordinate the LTLT programs implementation in the country and the mentorship program for teachers, as trainings follow up.

How have you used the LTLT Ethics Education Framework? (400 words)

The Ethics Education framework was explained during the trainings. Providing a new approach for our teachers, based on putting the children in the centre and building horizontal relationships with them, it needed to be consolidated through our mentorship program offered to our community of practice and through projects for students, implemented in schools from different areas of the country like „Me, in the word diversity” where students had opportunity to present but also learn from their colleagues about different cultures and religions. Were provided also trainings for teachers to teach them how to stimulate children’s’ participation and critical thinking, but also how to create a save learning environment. Space for understanding interconnectedness and gain critical consciousness was created also among teachers in our practice community, underlining the importance of being role model for children

Explain how the conducted trainings have been sensitive to the local context. (400 words)

I chose to organize part of the trainings in the disadvantaged areas, with poor training opportunities for teachers and children and in areas with minorities: Reghin, Bistrita (Hungarians and Roma; Orthodox, Baptist, Catholic), Constanta (Turkish, Ukrainians, Moldavians). Trainings addressed the local issues and provided respect for others coming from different ethnical and religious background. Teachers didn’t learned also the importance of having a no discriminative attitude, but also to pay more attention on the group dynamic, not only on the lesson content. Through our projects in schools on Eradicating poverty, students gained empathy and social responsibility for disadvantaged children. We registered lots of students’ initiatives in this sense.

How has the conducted trainings impacted the trained facilitators? (400 words)

The feedbacks received from teachers who participated to our training were very positive, mentioning not only the originality of the approach, but also the flexibility of the method and its large applicability in practice. Some of them recognized that they were never active in courses and that our training was the first one who build a safe learning environment which allowed them to be able to speak in public. Most of the teachers mentioned the training changed their perspective on children and on the way they have to treat children – more empathetic with their real needs, listen them more, having more responsibility for their attitude and words and including all students equally in activities, even encouraging their active participation in different projects for the community .

Please give some examples to show your resourcefulness and creativity to organize trainings of facilitators. (600 words)

I don’t think the methods or resources I use are original, however I tried to integrate in the course, the most effective ones I learned from different sources. What I bring new is the large variety of examples took from my practice. Working a lot with teachers and children in different schools, we are able to provide examples of the most effective ways we found to solve problems or we can show specific contexts from Romanian reality, where LTLT approach can make a difference, motivating this way teachers to implement the method. I also tried to create a unitary strategy to connect LTLT with the other Arigatou International initiatives an I’m satisfied by the natural way they can be developed together, constituting an added value one for each other, increasing the impact on community .

How have you provided mentorship and guidance to trained facilitators? (400 words)

For teachers in Bucharest we provide a mentorship programs going once a month in each class and facilitating a LTLT session with children, helping teachers to have a deeper understanding on the flexibility and unicity of the LTLT approach. For teachers outside Bucharest we provide free courses according with their needs, periodical projects proposals for consolidating the values nurtured in children and sharing best practices opportunities through FB group, AI platform and our periodical newsletter.

How has the Learning to Live Together Programme influenced a positive transformation in you, in a personal and professional level? (400 words)

At professional level LTLT gave me self-confidence to build a consistent educational program and directions in my work to serve the others and make a difference in our community. At the personal level, offers me the opportunity to find each day more and more perspectives on the ethical values and more effective ways to apply it in my relationships. This developed my ability to solve problems, to have a more relevant communication with people and attracted valuable persons around me.

Please explain how you exemplify a strong role-model of the principles of Learning to Live Together. (400 words)

A strong role model shall include LTLT approach in his/her daily life, in the choices he/she makes every day, in the way he/she address different problems and the way he/she is able to build valuable relationships, based on authentic respect, openness and cooperation with the others. He /she is also a person who is knowing him/herself well, is not afraid to assume his/her limits and has enough flexibility to identify continuously the learning needs still have. Only working every day on building our ethical attitude, the role model can offer guidance to others.

Explain how you act as an ambassador and advocator of the Learning to Live Together Programme in your local context. (600 words)

I promoted LTLT in different conferences, seminars or meeting organized for teachers by different state or private institutions. I also promoted LTLT inside GNRC Europe network, as being an effective tool to achieve our objectives. However I consider the best promotion is to offer quality trainings were people may learn useful, practical ways to solve the real problems they face in schools or in their life. In this way, our teachers who participate to or LTLT courses become the best LTLT ambassadors.
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How Exercise Can Cause You To Gain Weight

Rather listen than read?

Are you exercising too much?

Overtraining shows up as —

  • Persistent muscle soreness
  • Elevated resting heart rate
  • Increased susceptibility to infections
  • Increased incidence of injuries
  • Irritability
  • Depression
  • Loss of motivation
  • Insomnia
  • Decreased appetite
  • Muscle loss
  • Increased weakness

Probably not what you are hoping for with your exercise plan!

How Over-Exercising Impacts The Body

What You Can Do

Start by asking yourself the following questions:

  • Can I give my body what it really needs?

Want more?

And, if you are not getting my weekly emails…

How To Stimulate The Vagus Nerve To Improve Your Health

Rather listen than read?

Are you feeling a little out of control? Like you don’t know how to calm yourself down? Have you ever felt stress so deeply that it feels overbearing and like you might be swallowed up into a black hole at any given moment?

You try so many practices to calm the mind or lessen the grip of that stress, but it still feels like a black cloud hanging over your head.

So, you turn on some music — sometimes your favorite song and other times a song that feels emotionally strong — and you start to hum. You start to sing. And then it happens…

A break in that black cloud. A lessened grip. You know the stress is still there, but something feels different and a level of relief fills you.

That relief might be minimal or it might be gigantic. All you know is that there is a shift in how you were feeling.

You are not imagining your relief! The lessening of the stress is all so real and that is because of what you have physically stimulated. What you activated.

What you might not know is that a simple humming or a singing of your favorite song stimulated a nerve that is critical to help you not only manage your stress, but to also help you boost your immune system, optimize your gut health, balance your blood sugar — along with a slew of other health benefits.

The Vagus Nerve

Your sympathetic nervous system is the part of your nervous system that moves you into action. It is your fight or flight system and if it detects a threat, real or perceived, it will trigger your fight or flight response. If there isn’t a real threat, and you do not need to activate the sympathetic nervous system, then you lean in and recruit the parasympathetic nervous system, which is the part that calms you down.

The vagus nerve is the most influential nerve in your parasympathetic nervous system. It functions like your body’s natural reset button — playing heavily on both your emotional and physical body. The vagus nerve extends from the brainstem down into your stomach and intestines, through your heart and lungs, and connecting your throat and facial muscles. Movement or recruitment of these areas help to stimulate the vagus nerve so it can learn how to be more flexible (vagal tone). Healthy vagal tone can be thought of as an optimal balance of parasympathetic and sympathetic nervous system actions that allows you to respond with resilience to the ups and downs of life. Learning how to stimulate your vagus nerve allows you to bring the calm and feel more collected.

Vagal Tone

Chronic stress and unresolved trauma can be a real bummer! Not only do they impact your life deeply, but it can also create a great imbalance between your sympathetic and parasympathetic functions of your nervous system. Because we live in a world that is over-stimulating and activating for the sympathetic nervous system, many of us need access to tools that help us engage the parasympathetic nervous system on a daily basis.

Like I mentioned, the vagus nerve has a calming effect on the sympathetic nervous system activity. But, it is also important to recognize that individuals with unresolved PTSD or trauma often resort to a primitive expression of the parasympathetic nervous system which can lead to symptoms of fatigue or depression. When left untreated, chronic stress and unresolved PTSD can disrupt your physical, mental, and emotional health. The good news is that practices that focus on stimulating the vagus nerve can help regain balance if you are either keyed up with anxiety or shut down with fatigue.

This is why the tone of the vagus nerve is so significant.  Higher vagal tone is associated with better general health — better blood sugar regulation, reduced risk of stroke and cardiovascular disease, improved digestion and a reduction in migraines. Most importantly though, it is associated with increased emotional stability, resiliency and longevity, that which helps to balance out every other area of your life.

Curious what your vagal tone looks like? You can easily measure it at home! Heart rate variability is a way to measure vagal tone. Your heart-rate speeds up a little when you breathe in, and slows down a little when you breathe out. The bigger the difference between your inhalation heart-rate and your exhalation heart-rate, the higher your vagal tone. The higher the tone, the more efficient you are at relaxing.

An increase in vagal tone is linked to a reduction in overall inflammation and an increase in emotional health and well-being. Lower vagal tone is associated with mood instability, depression, diabetes, chronic fatigue syndrome, cognitive impairment, chronic inflammation, and cardiovascular disease.

Activating Your Vagus Nerve

  • Do yoga, but specifically any yoga practice that stimulates the path of the vagus nerve can have a profound influence on the tone of the vagus nerve.
  • Meditation — especially loving-kindness meditation, mindfulness meditation, and Om chanting increased heart rate variability
  • Slow, rhythmic, diaphragmatic breathing. In studies, ujjayi breathing showed quite effective. This type of slow breathing involved 6 breaths per minute, which would be about 5 seconds per inhale, 5 seconds per exhale.
  • Humming, chanting, or singing — especially emphasizing the long, slow exhalation to stimulate the vocal cords.
  • Thinking positive thoughts of others and increasing social connection — this stimulates the heart center of the vagus nerve.
  • Using cold water. Take a cold shower or splash cold water on your face. You can also achieve the same effect by holding a ziplock bag filled with ice cubes against your face and holding your breath. Or submerge your tongue in cold liquid.
  • Laugh more and laugh out loud!
  • Practice the Valsalva Maneuver — Exhale against a closed airway by keeping your mouth closed and pinching your nose while trying to breathe out. It increases the pressure inside of your chest cavity thereby stimulating your vagus nerve.
  • Take your probiotic. Cultivating healthy intestinal bacteria improves the mind-gut connection and your vagal tone.
  • Get some mild exercise in — it stimulates gut flow and vagus nerve activation needed to initiate this response.
  • Do some gargling. It activates the vagus nerve by activating the muscles in the back of the throat while exhaling slowly.
  • Get a massage. Neck, foot, and pressure massages may stimulate the vagus nerve, as can gently massaging around the carotid sinus located on the sides of your neck.
  • Get enough zinc. This was shown to increase vagus stimulation and is a common mineral that some people don’t get enough of.
  • Eat more seafood — According to several scientific reviews, omega-3 fatty acids, EPA and DHA increase heart rate variability (HRV) and lower heart rate. HRV is directly linked to vagus nerve stimulation.
  • Engage in prayer and pray out loud.
  • Spend time in nature. Nature is soothing and calms the nervous system, but some studies link sunlight to increasing vagal tone.

Stimulating the vagus nerve stimulates the parasympathetic nervous system, which in turns reduces your neurophysiological experience of stress — super important for optimal health and wellness. It reduces your heart rate and blood pressure, influences the limbic system in your brain (where emotions are processed), and stimulates digestion so your body can absorb the nutrients you are giving it. Start practicing the art of stimulating your vagus nerve to relieve anxiety, depression, tension and the general sense of unease when stress builds up.

Try to practice daily as a preventive measure to ensure greater emotional resilience and improved health!

Are you looking for a quality probiotic to help get your gut health (and ultimately your immune system) in better balance? I use and love Just Thrive probiotic.  If you want to try it, you can get 15% off with the code Tansy15 !

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7 Tips To Decrease Sugar Cravings

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Food cravings can mean the death of many of your nutrition goals. Even the most dedicated can find themselves slipping and giving into the gnarling voice of their cravings.

Sugar and salt seem to be the most craved, with sugar in particular, being so addictive that willpower and intellect alone have little to do with pushing it away. You can only willpower your way through a sugar craving so many times until you eventually give in and throw all caution to the wind.

There are many reasons of why sugar can feel like it has a stranglehold on you — stress, nutrient deficiencies, imbalanced blood sugar, food memories, poor relationship with food, not enough sleep, and not being mindful of what you are eating. This is only naming a few of the reasons.

There is a belly-mind connection and it is much stronger than your willpower in the long run.

And because of this belly-mind connection, it is super important to address a layer of reasons of why you may be struggling with your cravings. Some of those layers may feel very challenging to move through, while other may feel a bit easier and more direct.

When starting a successful habit change, you want to focus on those low hanging fruit layers — those easy to grasp and where you can see quick results. Not only does it help to get the ball rolling, but it is also super motivating to see quick results.

Changing your relationship with food and the memories associated with your cravings can prove to be a little bit more challenging and typically demand deeper mental and emotional work. You can start here, but it might be easier to make some simple nutritional changes. This will help to decrease the physical and nutritional issues that may not be associated directly with your relationship with food.

Here are 7 easy tips that can begin to ward off cravings and balance your blood sugar:

  1. Drink more water. Let’s start with a simple one. The more dehydrated you are, the more difficult it is for the body to metabolize glycogen (stored glucose) for energy, so our bodies crave sugar to provide us with a quick source of energy when we actually just need to drink a little more water.
  2. Add in cinnamon. This spice helps your body control the amount of sugar in your blood, evening out the highs and lows that lead to cravings. One study found those who took 3g of cinnamon a day maintained lower blood sugar levels after a glucose-tolerance test than those who did not take the cinnamon. And, your sugar cravings can drop immediately after consuming something with cinnamon!
  3. Eat your bitter foods. Research has found that consuming bitter foods shuts down the receptors in your brain that drive you to desire and consume more sugar. Bitter foods and plants can help slow the absorption of sugar and regulate blood sugar levels. You can eat foods such as dandelion, citrus peel, artichoke leaf, licorice root, and even burdock root. Or, you can make it super simple and use a tincture of bitters either before or after your meals (this helps with digestion too!). My favorite bitter tincture is by Urban Moonshine.
  4. Try spinach extract. Spinach extract, also known as Appethyl, is actually a weight loss supplement. It contains thylakoids, which consist mostly of proteins, antioxidants, and chlorophyll. Spinach extract has been shown to delay fat absorption (but not total inhibit it) and increase the activity of the hormones that reduce appetite and hunger.
  5. Say no to the small bites. Feel a craving coming on? Don’t eat the small bites here and the small bites there. Those first few bites are inevitably the most tasty and your brain is going to be triggered by indulging in just a few bites. Not to mention, this creates a mindset of deprivation and can actually make you crave harder and jeopardize your relationship with food.
  6. Avoid getting too hungry. Make sure to eat regularly and not allow yourself to get too hungry. Fasting is all the rage and everyone seems to be either doing it or wondering if they should do it. Fasting can be super beneficial to help with cleaning out damaged cells, in order to regenerate newer, healthier cells (autophagy) but when you fast for too long, it can create a great imbalance in your blood sugar, causing hunger and cravings. If you are choosing to fast regularly, keep your time frames on the shorter side, aiming between 12-16 hours. If you are a woman, keep those time frames in the 12-14 hour range.
  7. Make it hard to get. This is technically a behavior change, but it falls right in line with nutritional behavior changes. One of the first line of defenses when making a habit change is to make what you want hard to get. That could be by placing it out of sight and out of mind, placing it in the highest cupboard of the kitchen (needing a step stool every time you want to get it), or even not buying it at all and only being able to get it by going to the grocery store. When you create a challenge or obstacle and it is not so easy, this delays the food to mouth time AND it also gives you more time to think about the choice that you are making. Sometimes simply creating space and time can be enough to allow you to decide that the craving is just not worth it!

Getting rid of cravings can be super complex and has many layers attached to it. Often, you have to dig and uncover those layers to get to the root cause of what is causing your cravings in the first place. This is where a coach and support system can help guide you on your journey. Are you ready to finally uncover your layers? Click here to learn more about my signature “Break Your Plateau” health coaching program!

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Do these 7 Simple Steps to (Actually) Stick To Your Goals

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Ahhhh, setting goals…

Excitement fills you as you put pen to paper and dream of plentiful visions dancing in your head. Seriously, this time, you are sticking with your goals!

You set off excitedly proclaiming, “Monday, I am starting.” You have a twinkle in your eye, a fire in your heart, and a perfect plan percolating like the morning coffee that is going to fuel your start. Nothing is going to stop you this time.

You believe yourself fully and completely.

Monday comes and is filled with firey awesomeness. You get out of bed and you are excited to get started. Day 1? DONE! You feel like Super Woman.

Tuesday rolls in with motivation and heart. That [meditation, workout, healthy breakfast, etc] feels needed and refreshing. Day 2? DONE!

As Wednesday, Thursday, and Friday begin, you notice that something happens.

Life happens.

You may stick with your plan, but that raging fire within begins to die down. **Is it the weekend yet?

Last minute errands to run and looming work deadlines consume your days (and your focus).  **And, why did little Johnny wait until 10 pm to tell me that he needed 3 dozen cookies for school tomorrow?!

In 4 weeks, that raging fire turns to a mere smoldering ash of broken self-commitments and long lost dreams.

Life happens and it can happen in a serious way. But, life happens to everyone. How is it possible that some rise from the ashes like a phoenix, pushing through and still having copious amounts of day end energy? Yet others struggle with getting lost in life’s chaos and never really accomplishing their deepest dreams.

The first step before any of the sticky goal steps is that you have to create a plan — write it down and refer to it often. Make it as easy and detailed of a plan as possible so that it feels like a walk in the park to implement and it feels super doable!

After the actual creation of the goals, there are a few key concepts to keep in mind to help you stay engaged with those goals. Here are 7 steps essential for being a master of your domain and making your goals stick-able:

Step 1

Know your core values. Core values are those non-negotiables. Those parts of life that fire you up and that bring you joy and happiness. When you know your core values and you can create dreams that revolve around them, life is honey-sweet and your dreams become sticky. Create a list of 3-5 core values and see how you can set visions to enhance each of them. For example, one of my core values is adventure and travel, making skydiving a perfect goal. When you learn to live in your core values, you feel less depleted and stressed and you are more likely to be motivated to stay on your goal bandwagon for a longer ride.

Step 2

Create a ritual. Some call it a routine, but routines can be seriously boring. You need a ritual for excellence, something you do everyday that gets you one step closer to your end goal. A ritual not only respects you, but it also takes out the guess work of when you are going to get stuff done. Want to eat healthier? Pack your lunch at night with focus on what you need to eat to honor your body the next day. Need to fizzle out some of your daily stress? Start your morning off with a refreshing walk outside. Which then leads into…

Step 3

Know your boundaries (and use them). Most of us think we set boundaries, but really most of us live in a low boundary world. Knowing your core values and setting your rituals are events to help you stay on track, but if something continuously pulls you from them, then they don’t do much for you. Life happens and schedules change. That’s inevitable, but that is not constant, unless you allow it to be. Stating and enforcing clear boundaries to keep you on track is key. For example, if you want to read more before bedtime, then an appropriate boundary might be to turn off your phone, text messages, or incoming updates and let everyone you know that you will not respond after a certain time at night. Honor yourself and your needs and watch your dreams flourish.

Step 4

Talk to yourself. Positive mantras are super powerful! They can shift your mindset instantly, bring more focus and clarity, and silence that little inner voice that speaks from emotion rather than rational thinking. And they can help keep you on track. For example, “My willpower is strong” and “I take care of myself and I am worth it.” Create a positive mantra paragraph of 3-5 sentences and repeat that, out loud, 10 times daily.

Step 5

Pull the trigger word. Trigger words are a fun little tool to help reign your runaway thoughts in and recenter your focus. They also get your mindset re-centered around success and possibility becoming reality. If your goal is to workout 3 mornings a week before work, a trigger word example could be “Dedicated.” It’s purpose is to reignite the fire when it isn’t burning so bright. Incredibly simple and incredibly effective! Remember, you have to recite your trigger word and say it with passion for trigger words to be effective.

Step 6

5, 4, 3, 2, 1…Go! The mind can play all kinds of crazy little tricks on you when you are trying to change habits. Sometimes you need a simple mental interruption to take your focus away from fear or negative thoughts. This simple tip of counting from 5 to 1 and then saying GO! (or replacing GO with your trigger word) is a mental interruption that is just enough time to allow action to replace fear. Next time you have to make a decision or push through to stick with your dream, try this tip and then, like Nike says, just do it!

Step 7

Reevaluate. Sometimes you just got to step away and reevaluate if what you are working on is working for you. It’s easy to stick with something that you think you really wanted to do (or what someone else wants for you), just to discover that it just doesn’t motivate you anymore.  Or maybe it never did. And that is ok! What is important is that you are spending your life working towards what feels fulfilling and exciting and pushing you towards your higher purpose. What serves you. So, reevaluate regularly and stay motivated by giving yourself permission to push yourself when you really want to and walk away when it no longer serves you.

What are you currently working towards? I would love to know! Leave a comment below and tell me what goal you are working on and/or which step above is your favorite.

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How Much Is A Tint Ticket In Ny?

Getting pulled over for a traffic violation can be a stressful and scary experience. What is worse is getting stuck with an expensive ticket that you have to pay for. A lot of people choose to ignore the minor traffic violations such as speeding, tinted windows, and double parking. However, in these situations, having a … Read more

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What Is The Size Of A Milk Carton?

A milk carton is a staple of any refrigerator. It’s one of the most convenient ways to store and serve milk. But how much milk does a milk carton really hold? The answer is not as much as you might think. The volume of a milk carton doesn’t measure its capacity for milk. Instead, it … Read more

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How To Dissolve Paper Quickly?

To dissolve paper quickly, soak it in water until it is fully saturated. Then, add a small amount of dish soap to the water and stir until the paper is dissolved. In this digital age, you may find it surprising that there are still so many organisations using paper for their day-to-day operations. However, this … Read more

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main zone of planty growth`

Topsoil is the outermost layer of soil, varying in depth. It has the highest concentration of organic matter and micro-organisms and is where most of the earth’s biological soil activity occurs. Plants generally concentrate their roots in and obtain most of their nutrients from this layer. The actual depth of the topsoil layer can be measured as the depth from the surface to the first densely packed soil layer known as the subsoil.

Soil is made up of: Partials 45% (sands, silts and clay partials); Humus/organic matter 5%; Air 20/30%; Water 20/30%. In the air and water you have the living zone.

For the growth of plants its properties are:

Nature according to its texture (read notes on texture);

Has a good structure ( notes on soil structure);

Good levels of organic matter creating soil structure, providing nutrients and holding moisture;

A natural openness giving a balance of air and water;

Good supply of plant nutrients (clay particles have a buffering effect, i.e., hold onto molecules of plant foods by a chemical reaction);

Stable structure to anchor roots;

Good biological activity, bacteria to worms and moles all contributing to soil structure, nutrition and aeration.


Match Centre

Commentator: Ankur Dhawan

20 | 8 Runs 1 Wkt | ST-W: 136/7 (5 runs required, RR: 6.80)

  • Maisy Gibson2 (2b)
  • Jess Jonassen3-0-31-1
  • Jemma Barsby2-0-23-3

2.05pm That's all from us. Do join us for the second WBBL semi-final between the Renegades and Sixers

2.00pm Sammy-Jo Johnson is the Player of the Match for her all-round show that included a 26-ball 33 and a miserly spell of bowling, finishing with figures of 1 for 12 in her four overs

It's Brisbane Heat who have prevailed in that cracker that went down to the last ball, and until Haidee Birkett pulled off a blinder on the square-leg boundary, the match literally hung in the balance. Thunder were cruising around the seventh over mark when Priest and Stalenberg added 56 for the second wicket. Jemma Barsby, who broke that partnership played a pivotal role towards the end, also picking up the crucial scalps of Blackwell, who was looking good to take Thunder home and Farrell, who was bowled first ball.

Jonassen to Carey, OUT, tossed up on leg, slog swept off the middle of the bat, it looked as though we were going into a super over but Haidee Birkett has plucked that out of thin air after making considerable ground to her right from deep squareleg. And that takes Brisbane Heat to their first WBBL final

NJ Carey c Birkett b Jonassen 19 (10b 1x4 1x6) SR: 190.00

Jonassen to Gibson, 1 run, tossed up on leg, chips it to deep midwicket but they only take a single
Jonassen to Carey, 1 run, down the wicket and drilled to long-on but only a single
Jonassen to Carey, FOUR, tossed up, skips down and beats mid-off to keep the match alive
Jonassen to Gibson, 1 run, full on the pads, tucks it away to short fine-leg
Jonassen to Carey, 1 run, tossed up, reverse swept just over the cover fielder but only a single

13 from 6 required

Thunder Wmn 2nd innings Partnerships

1st1RH PriestRL Haynes
2nd56RH PriestNE Stalenberg
3rd9AJ BlackwellRH Priest
4th34AJ BlackwellSR Taylor
5th17AJ BlackwellNJ Carey
6th11RM FarrellNJ Carey
7th8NJ CareyML Gibson


Do Extreme Weather Conditions Affect Broadband?

This summer has seen extreme changes in climate across the globe, which we’re being warned will become the norm if there aren’t changes to how we live. The intense heat in the UK has affected people in different ways – one of these being the connections people rely on to work, travel, and reach out to family and friends. As we head towards the colder months, there’s a chance that we’ll see more severe weather in the form of cold and wet conditions –  which will also have a knock-on effect on services.

So, do extreme weather conditions affect broadband?

The short answer is yes they can, but it does depend on the type of connection you have. We’re going to explore what the weather can mean for your connections – and what to do if you start experiencing a change in internet speed.

How does hot weather affect broadband?

Internet speeds may struggle in the heat due to the increase in temperatures that can cause physical damage to cables (depending on how exposed they are). However, it’s the servers and routers that can struggle in the heat that then cause a lag in connection, which is subsequently passed on to homes and businesses.

Lockdowns have seen a boom in homeworking, placing pressure on workers to ensure that their home internet is able to support them in their day-to-day activities.

If the weather causes disruption, there is often no Plan B – leaving workers stuck with mobile data and little else. That’s why it’s really important to discuss your internet needs with a professional supplier ahead of time, who can assess the solutions for your location and usage.

If you are finding that the recent heat waves have caused internet issues then you can help to improve connectivity by making sure of the following:

  • Move closer to your router
  • Disconnect any devices that aren’t being used, e.g. iPads, tablets, phones
  • Connect by cable rather than Wi-Fi

How does wind affect broadband?

We’ve seen the devastation that storms have had on the UK, with flooding, falling trees, and of course, the impact on the exterior of buildings. High winds don’t impact where the connection is coming from, but rather, the equipment that carries the signal. Vibrations on cables or water getting into the ground are factors that may cause disruption, as well as the obvious effects of trees falling on telephone lines that can cut homes and businesses off from their provider.

Storms and gales can often leave people without power – and broadband – for long periods, causing unwelcome disruption to work and communication. To help ensure you’re prepared, make sure to have a look at how your current provider receives the signals into your property.

stormy clouds

How does excessive rain affect broadband?

In the UK, we are more than used to rain, but similarly to storms, excessive downpours can affect those who’ve chosen to get their internet via cables or are yet to update their connections to more advanced technology.  But as you can imagine, water can be relentless, meaning even the most advanced internet connections may suffer some interference, with Wi-Fi connections absorbing the moisture and causing a lag.

If storms do become more common, those who are due to upgrade their internet would be wise to explore alternatives that provide a better connection. Unlike in extreme heat, excessive rain doesn’t affect the servers, but more the equipment and the way signals reach a property.

How does extreme cold weather affect broadband?

Winter seems to last forever, but this may be due to the extremes of colder temperatures and snowfall seen in recent years. However, the cold itself should not affect your broadband. There may be swells and changes in the ground for those that have underground connections, which may slightly disrupt the speed, but this is unlikely to occur in the UK.

Similarly to rain, snowfall may affect overhead cables cutting off the connection as a whole, but unfortunately there are no preventative measures for this, regardless of your provider.

One of the main effects on internet speed during the colder months simply comes down to usage. The temptation to stay indoors to stream the latest shows, download music, or game with friends can cumulatively slow things down online.

For all these reasons above, as extreme weather becomes the ‘norm’, it’s well worth reviewing if you have the right connectivity for what you need.

If you’re thinking of switching providers or have experienced a recent change in the speed of your internet, contact us at Jurassic Fibre, who are here to answer any questions and ensure you get the best solution to your internet troubles.

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