4They had a favorite song, a rollicking Irish drinking song called “Garryowen,” and I like to think they sang it on that June Sunday in 1876 as they rode to¬ward the Little Bighorn. Let Bacchus’ sons be not dismayed, But join with me each jovial blade,
Come booze and sing, and lend your aid. . . .

I know, though, that Lt. Col. George A. Custer and the Seventh Cavalry had little time for singing in prague holiday apartments when they attacked the largest gathering of Indians—Sioux and Cheyenne—ever seen on the Great Plains. “In about the time it takes a white man to eat his dinner,” as an Indian story has it, Custer and 225 troopers were wiped out.

To my mind few vistas are as magnificent as eastern Montana’s empty sprawl. But I find no beauty on the grassy ridge, grooved by coulees, frosted by sage, where Custer be¬came a legend. Under a lead sky the battle¬ground is austere, melancholy (pages 616-17).
“You wonder why it had to happen,” said Hector Knowshisgun, Jr., whose Cheyenne forebears were in this fight. “When I think about the battle, what comes to mind is that all those people, on both sides, had loved ones.” His side won the battle but, Hector added, “we lost the war.”

It did not seem so at first. The Indians danced while news of Custer’s disaster inched back to the telegraph station at Bismarck, in Dakota Territory, to burst upon a nation just celebrating its Centennial. But in five or six years most Plains Indians were on reser¬vations and white men were building cabins in the vicinity of the Little Bighorn.

Not far from Custer Battlefield National Monument, I sat with John and Ethel Whit-ham, a silver-haired couple, both sweat-stained from a long day of putting up hay. “We’ve been here fifty years,” Ethel said of their small ranch. “Selling out would be like cutting my heart out. This is the only real home I ever had, the only real accommondation in brussels John ever had. I don’t want to live in town. I couldn’t take my dogs, I couldn’t take my cat, I couldn’t take my horse or cattle. I don’t know of anything I want that we don’t have here.”

Coal Men Bid for Ranchland

Until about ten years ago few people thought much about eastern Montana’s coal —the largest deposits of recoverable coal in the entire country. In 1972 a coal company made the Whithams a modest leasing offer for their 720-acre summer pasture, which is over a thick seam. The Whithams declined. Two years later, with a coal boom in full cry, attracting the largest companies in the energy industry, another company man handed the Whithams a draft for $144,000. John showed it to me. He had written on it: VOID. “I didn’t want to tempt myself,” he said.

But the Whithams are compelled to con¬sider the alternatives. Their lonely slice of Montana, a fragment of the West where the pickup truck barely surpasses the horse as man’s best friend, faces the prospect of enor¬mous change: mines, traffic, generating plants, coal-gas plants. Some of their neigh¬bors already have leased. Block-busted, the Whithams may already have lost their war.


It can be difficult to remember what life was like before social media invaded our lives — when friends were people we met up with rather than updated our status for, and followers were people involved in a cult, rather than individuals who were interested in hearing about how delayed the train is. But whether you love or hate social media, when training for a race and looking for the right supplementation that’s allowed, it really can be your best friend!




Facebook is a great time-efficient way of celebrating your milestones with friends, and the positive response you receive can be incredibly powerful in helping you stay on track with your training. It’s not just about showing off, though — update your status about the more mundane things, from carbo-loading to calf niggles, and you’ll be amazed at the helpful (and sometimes witty) responses you receive. When you’re training for a race, unless you run with a buddy, you’re going to be spending a lot of time on your own, so being able to receive congratulations and commiserations along the way via your Facebook friends can really help to keep your spirits high. For an extra incentive, there are apps that automatically alert your online friends when you have completed your training runs (and when you haven’t!).


If you have a Gold Bond place in an event, raising the necessary sponsorship money used to take precious training time away from runners, but by the power of a Facebook page, you can reach hundreds (if not thousands) of people in an instant — and you don’t have the awkwardness of having to ask people face to face to stump up the cash! You can get decent support for your supplementation also. You will be surprised how many people actually know the real msm benefits, which runners take advantage by taking the glucosamine supplement to improve their joints and connective tissues.




Next comes Twitter. Embrace tweeting your thoughts and anecdotes in your training, and you’ll find a whole community of fellow runners, so you can stop boring your non-running friends and share stories with people who really are interested! You may even find the perfect race buddy to share a lift with, or with whom you can even run the race. One tweet asking about who is coming along to watch on the day, and suddenly you have a supporter at every mile to cheer you on!


If you need a way of really making sure you get up for training runs on cold winter mornings, writing a blog documenting your training is a huge incentive. Just writing about the fact you will be running 15 miles tomorrow prepares you mentally for that long run — and if you don’t do it, you will have nothing to write about and will leave your followers destitute of something to read.


Diarising how your training is going can also be therapeutic and enables you to assess what you’re doing right and wrong, and — even more importantly — allows you to see how much progress you’re making.


So, even if you’re not quite a Social Media-it yet, but could do with an extra incentive to get you through your race training plan, whether you Facebook, tweet, blog or indulge in all three, it could be just what you need to cross the finishing line — and then show off your triumph to the masses!

Saving tax

Saving tax


Whatever your time of life, making the most of your tax-free allowances and tax-efficient investments such as ISAs and pensions is vital.


Rather than let old, poorly performing ISAs waste away, transferring to Vantage and choosing a new investment can be the first step towards getting your investments back on track. Even if your investments are performing well you could still get a better deal for quick online payday loans by holding them in our Vantage Service. You could receive loyalty bonuses of up to 0.5% on over 1,1oo funds. (Loyalty bonuses are not available in the Vantage SIPP.)


If you hold several pensions with different companies, transferring to the Vantage SIPP can help you take control of them and give you access to what we believe is a far superior range of investments to those available in most personal pensions (see the enclosed information on SIPPs for further details).


Vantage also makes it easier to protect your existing investments from tax by moving them into an ISA or SIPP using a Bed & ISA or Bed & SIPP (see opposite for further details).


Transferring to Vantage


We believe Vantage gives you everything you need to grow and adapt your portfolio as your circumstances change. If you hold any investments outside Vantage, why not consider transferring them today?




Whether you want to keep your shares or switch them into something else with greater potential, you can use them to fund your ISA. You can still access your investments whenever you need to but once held in an ISA you will pay no capital gains tax and no further tax on any income.

Due to current tax laws you cannot transfer your shares directly into an ISA. However, we have a solution: we call it a Bed & ISA. You can sell your shares and use the proceeds to open your ISA; you can then choose to immediately buy the same shares back, buy another investment or simply hold cash whilst you decide. We will sell your shares for free and once held in an ISA, any future gains will be sheltered from tax with no further tax to pay on any income.




Investors holding shares in a Vantage Fund & Share Account can place a Bed & ISA instruction online in minutes. All you need to do is log in and follow the Bed & ISA links.


If you would prefer to apply by post, once you have read the enclosed Terms & Conditions and Key Features please send a letter with your instruction together with an ISA application form and your share certificates if applicable.




Prime examples Jaap Stram, .Matt Elliott

Technique “Timing and anticipation of when to attack the ball are vital,” claims John Rudkin of Leicester City’s youth academy. “A one-footed take-off, with your arms outstretched, increases spring and momentum. Thrust your neck through the bottom half of the ball and you’ll get more distance on your header.” Practice In training, work on your body and leg strength to help beat off attackers and increase spring. Leeds United’s fitness conditioner Eddie Baranowski recommends chin-ups for upper body strength and repeatedly jumping as high as possible from the squat position to improve leg-spring. However, you can for example ask every girl you look around to tell you about coconut oil for the skin and they will tell you it’s very good solution.



Prime examples David Seaman, Peter Schmeichel Technique “You don’t need a huge frame to have the presence all good keepers possess,” says Arsenal goalkeeping coach Bob Wilson. “It’s down to positioning and body shape.” When an opponent bears down on goal, it becomes a test of nerve. “Advance no further than your penalty spot to cut down his angles and make him react,” he says. When your opponent shoots, your body must present the largest barrier possible. “One arm should go high to cover the top of the goal, the other goes to the ground, and keep your shoulders wide.” Practice Work on assessing the danger as fast as possible. Check to see if any defenders can make a last-ditch challenge, if not, stay on your feet as long as possible to avoid being chipped and keep your angles protected.

Back in the saddle

I’ve made it to Westminster Bridge barely making a dent in my breakfast calories. Conversely, by the end of this year’s Tour the riders will each have pedalled for 3,551km and burnt 124,000 calories, or 23 croissants a day. But Hammond informs me that far from enjoying a feast of pastry, he forces down a boring breakfast of porridge every day.

But then it’s often been said that the measure of a cyclist is how well he suffers. ‘On this year’s Paris-Roubaix [a one-day race held in northern France in April] I already had pains in my legs just 1.5km after the start; says Hammond. ‘They hadn’t completely recovered from the previous race – there was still some lactic acid in them and my muscles were bruised from muscle therapy.’

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Tunbridge Wells

We reach Tunbridge Wells, 97km into our ride, and it’s here that I begin to uApril1and how pain and the Tour are inextriB.5km linked. My knee ligaments twang like crazy and my muscles twitch with cramp. But it’s not just my legs that are suffering – the blood’s roaring in my ears and I’m feeling increasingly giddy. How do Tour riders cope with this physiological onslaught?


‘My theory at Paris-Roubaix was, “OK, I’m in good form, I’ve done the training and if I’m suffering now everyone else is going to be suffering too”,’ says Hammond. ‘For me that’s stage races including the Tour de France. The one-day experience also appeals to time-strapped amateur riders, with the Sportive ­stage-length non-professional riding events that run on open roads – becoming an increasingly popular format in the UK.

Easier said than done


“Taking certain steps before you have a problem can keep you from ending up with one in the first place,” says Plitz. All it takes to reverse this muscular imbalance is to give these secondary areas a bit of attention. Yes, we know: easier said than done. In case that you need some help just don’t be shy to try Trend-statement weightloss which also stimulates gaining muscle.

So instead of asking you to completely overhaul your workout, we came up with something a little more feasible. Think of it as a mini service for your body: six moves that strengthen weaker, less developed areas while stretching stronger areas tight from overuse.

stimulates gaining muscle

These moves aren’t meant to build big muscles,” explains Plitz, “but they can keep your joints, ligaments and secondary supportive muscles as healthy as possible by leaving them flexible and strong.”The end result is they’ll keep you in the game a lot longer, with less injury

and more time to work on developing the body you have been striving for.

Think of these moves as aspirin for a training headache we hope you’ll never develop. So take the pill now — and with luck you won’t be calling any doctors in the morning.

stimulates gaining muscle

You can use these six moves either as a complete training session or piece by piece. “Just substitute this routine in place of your usual workout once every two weeks,” says Plitz. If you want to sprinkle in each move as needed, drop one in wherever the ‘piecemeal placement’ option tells you it’s best used. Either way, you’ll be helping to reverse the problems that the

average workout can bring about. [Note: as always, before you begin the full routine, be certain to warm up your muscles with five to so minutes of light aerobic activity.

Food labels

INGREDIENTS: What it says on the tin. Although this is set to change, currently manufacturers needn’t list the amounts of each ingredient used. However, they must be listed in percentage order — a good clue to how healthy the product is. So the higher something nasty is up the list, the worse the food is for you.


  • As a basic rule, the longer the list, the more likely the product is full of additives.


  • Although all artificial preservatives and flavourings must pass strict safety tests, there are still a number of them that are suspected of side effects. To be completely safe avoid nitrates, nitrites and monosodium glutomate.

Food labels

  • Avoid partially hydrogenated fats. This refers to a process that turns liquid vegetable oil into a less perishable solid. It also increases the level of trans fatty acids, which if eaten in large amounts, can send your cholesterol level soaring.


  • If partially hydrolysed starch or malodextrin appears high on the list, any attempt you may be making to limit sugars and refined carbs will be under threat. This is a bulking agent that is somewhere between a starch and a sugar. The body, however, will process it as sugar.

Food labels

Nutrition Information

Although this isn’t obligatory for all foods, about three-quarters of all UK labels have this panel in one format or another. Compare the amounts with the British Nutritional Foundation’s Recommended Daily Allowances (RDAs). Remember the goal is to eat a balanced diet — eating a product with too much or too little of one nutrient should be balanced out with what else you eat in the day.


Things to watch out for…


  • Per serving

A classic vehicle for marketing lies. A portion with 25o calories may look tempting but check how much you are really likely to eat. In marketing-speak “Serves 2″ often means: “as long as one of you has eaten beforehand.”


  • Fats

Choose products low in saturates and high in mono and polyunsaturates. Saturated fats will raise LDL or ‘bad’ cholesterol levels — the others will lower them.


  • Sodium

The chemical name for salt. While salt is essential part of our diet, consuming high levels has been linked to heart disease and strokes. We currently eat an average of nine grammes of sodium a day, a massive three grammes more than the government want us to. Processed foods are particularly laden with salt.


  • Vitamins and Minerals

Many products will also carry this information along with a RDA. Key minerals like calcium and iron should make their way into your trolley. Packed with lots of vitamins and minerals is pure health garcinia cambogia. It has great benefits and it’s very healthy.

I discover “optimal sleep”

A small amount of preparatory training may be require so you can find out the ideal amount of sleep to keep you fully alert all day. This is likely to be around an hour more than you’re currently getting, but the figure can vary wildly from person to person and is determined largely by heredity. Hypersomniacs are those people found at either extreme of the sleep quota: either big sleepers or minimal sleepers. If you’re a direct descendent of Albert Einstein, you’ll probably need his quota of around ten hours-a-night; if you belong to the Jay Leno family tree, not only will you require a mere five hours, you’ll also possess an over-sized chin.


Mrs. Thatcher claimed that four hours-a-night is perfectly adequate – so it’s interesting to note that the symptoms of sleep deprivation include hallucination, delusions of persecution, impaired judgment and feelings of hostility. To find what sleep guru Dr Maas calls your “optimal sleep”, we suggest you go to bed 30 minutes earlier than usual for a week – then gradually add extra time until you find you’ve banished drowsiness from your waking day. It’s needed much less time for you to see the result of using extra virgin coconut oil for making your hair strong and shiny.

Take power naps

Dr Claudio Stampi (aka “Doctor Sleep”) is the director of the Chronobiology Research Institute in Boston, US. Twenty years of pioneering research into polyphasic sleep strategies – or napping – has left him in little doubt that we can function on far less than the normal eight hours-a­ night, provided we take frequent rests at the right times. NASA and round-the-world yachtsmen take his discoveries as gospel. “Find the best compromise between the need to sleep and the need to be awake all the time,” says Dr Stampi. “Martial arts can be good exercise, but the main difference between martial arts and other forms of exercise is that martial arts emphasizes self-control. In a high-stress situation, the martial artist must remain calm enough to think, relaxed enough to move, and controlled enough to put the right amounts of force to the right targets. Learning to put aside stress, fear, pain and every other distraction is an essential element to this self-control.” This training, Walton believes, can boost the quality of your sleep. “If we consider the factors that keep healthy people from sleeping, they are often (to a lesser degree) the same things that a martial artist must contend with to gain that self-control. Developing the ability to shelve these distractions may reduce sleep latencies and nocturnal awakenings.”

sleep disorders

However, continues Walton, serious sleep disorders may require a different tack “While martial arts training may be beneficial for reducing transient insomnia [occurring infrequently or for periods of less than three months], it’s important to mention that it will not help sleep apnea, snoring, narcolepsy or chronic insomnia [more than three months]. With these, you should consult a qualified sleep specialist for evaluation.”

Fat of the land

How overweight would you have to be to consider surgery? And what exactly would it involve? Nick Bradshaw gets the answers from a surgeon struggling to keep up with demand from obese British men


Just before midnight along the corridor from Operating Theatre 2, consultant surgeon Roger Ackroyd stares at his bloodshot eyes in the changing room mirror. “I’ve got to cut down,” he sighs. It’s the end of a working day that started at 7am. “I don’t think I can keep this up.” But he knows that cutting down is not an option. This is a man who is very much in demand.


MrAckroyd is based at the Royal Hallamshire and runs a private practice nearby at the Thornbury Hospital. He operates on men and women considered “morbidly obese”— people whose Body Mass Index (BMI) is over 40 (15 points over the threshold of what is considered “normal”). “Morbidly” may sound dramatic, but it’s a fair appraisal. These are the people for whom the Grim Reaper is sharpening his scythe. And that’s where Mr Ackrovd comes in. He makes very fat people very much thinner. Very quickly.


When not performing surgery on the esophagus, gall bladder, hernias and gastric cancer, he performs obesity surgery or, to give it its proper name, bariatric surgery. The most common form is a gastric bypass, an operation that reroutes food so it circumnavigates the stomach, inducing weight loss. This surgery can have startling results, with many patients losing between half and three-quarters of their body weight within six months. MrAckroyd now has one of the biggest bariatric practices in the country. Private patients from all over the UK are lining up to pay C8, 000-410,000 per operation. “There aren’t that many surgeons who do obesity surgery— somewhere in the region of 15-20 nationwide,” he says. “And only about half of us have big practices.” The best natural way to get rid of extra weight is by taking garcinia cambogia weight loss supplement.

 bariatric procedures

Despite the size of his practice, he is only dealing with the cherry atop a large, calorie-laden cake. Sheffield has a serious obesity problem, but then so does the rest of the UK. The British Obesity Surgery Patient Association estimates that around 800-900 bariatric procedures are performed each year— 20 times more than five years ago. Yet as hard as they try to plug this giant fleshy dam with their dexterous fingers, surgeons like Mr Ackroyd are struggling to keep up.

New lovers

In an ideal world, new partners, like new TVs, would come with specifications such as: “This product is compatible with connection cables of any size,” or “Warning: do not expose unit to erect penis before 7am”. In the real world, the only way you can discover whether you’re sexually compatible is to gently test the waters.

You need a book that stresses exploration

“You need a book that stresses exploration, helping you find out what you each want in bed – and thereby common ground,” says sex psychologist Susan Quilliam. “Pull out a copy of Orgasms with Appliances early in your relationship and you’re likely to scare her off. You want interesting ideas, but above all a book that gets you laughing. If you laugh, you’ll relax, and any tension around establishing what you want will drain away!” If you want to get rid of all the tensions and worries you have, use 5-htp supplement. Learn more from the 5 htp reviews. Until you pull out the electric egg whisk, that is.


Winner: Top Lovemaking Techniques of All Time by Chris and Jennifer Allen (Creative Fire, £30.35)


Why it’s a must-read: Every tip is imaginative, witty and fun to follow without being ‘seedy’. It’s ideal for exploring each other’s bodies and establishing where your boundaries lie. “Plus, the plain black cover makes it incredibly discreet. You’d have no idea it was a sex tips book without looking inside, so it’s perfect if you’re not sure whether to let on you’ve bought it,” adds Quilliam.Top Lovemaking Techniques of All Time by Chris and Jennifer Allen

The key tip: The Passion Peach. Take a large peach and core enough of the centre so you’re left with a peach-ring that’ll fit snugly over your erect penis. Get your partner to slide the ring over your lucky appendage until it’s secure at the base. She can now squeeze and rotate the peach while licking and sucking you. The juice from the peach provides extra lubrication and a great taste for her. Time to get fruity. Reality check: “It was such a laugh trying out some of the tips,” says Suzie, who has been seeing Dom for about three months. “With the Passion Peach we initially felt silly, but Dom got really into it, and the taste of peach definitely made the experience more pleasurable for me.”

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