Tekstanmeldelse: Restitusjon og væskeinntak etter trening og konkurranser (Olympiatoppen, faktaark)

Da har jeg lest nok en faktaark fra Olympiatoppen, som også er en del av pensum i Active Education PT-studiet på Bali. Restitusjon og væskeinntak etter trening og konkurranser er et flott tekstdokument som gir en enkel og lettforståelig introduksjon til restitusjon i forhold til hard trening for toppidrettsutøvere, og under spesielle forhold (varme, kulde etc.)

Det er dog veldig viktig at man har relevanse i bakhodet når man leser dette, for selv om dette er optimalt for toppidrettsutøvere, så er mye av dette unødvendig for ‘mannen i gata’. Et godt eksempel på dette er å sammenligne oppfylling av glykogen/sukker lagrene for en toppidrettsutøver med 2 intensive økter på en dag, og en vanlig person som kanskje trener 3-6 ganger i uka. Ved 2 intensive økter på samme dag kan rask oppfylling av glykogen være lønnsomt, men for en vanlig person som ikke har den samme treningsintensiteten og frekvensen, så er det ikke et problem å fylle opp glykogenlagrene før neste økt, selv om man utsetter måltidene før/etter trening i mange timer.

Dokumentet fra Olympiatoppen er dog solid for de det er ment for, og absolutt anbefalt lesning. Her følger mine notater fra dokumentet:

Restitusjon og væskeinntak etter trening og konkurranser (Olympiatoppen, faktaark):

“Når utøvere trener to økter per dag med bare noen få timers hvile i mellom, blir derfor restitusjonen spesielt viktig for å unngå å overbelaste kroppens evne til å tåle treningen (Viru, 1996). Imidlertid er det ikke alltid et mål å oppnå full restitusjon mellom hver trening, fordi det å gjennomføre en ny treningsøkt med ufullstendig restitusjon kan være nødvendig for at kroppen skal venne seg til å tåle stadig større belastninger
Ulike systemer som skal restitueres:
• “Energibalansen (fosfagen, glykogen, triacylglyserol)
Proteinbalansen (aminosyrer, nukleinsyrer..)
Væskesaltbalansen (vann, natrium, klor…)
Hormonbalansen (adrenalin, kortisol, testosteron..)
Metabolske prosesser (laktat, urea..)
Nevromuskulær funksjon (signalstoffer, ioner, kontraktile elementer…)
Immunologiske funksjoner (leukocytter, cytokiner, immunglobuliner..)”
– “Hvis man trener to ganger per dag ser det ut til at stresshormoner som adrenalin og kortisol påvirkes i større grad under andre treningsøkt og at det tar tilsvarende lengre tid før de normaliseres i restitusjonsperioden (Ronsen et al., 2000)”
Rask erstatning av tapt væske etter trening/konkurranse er kanskje det viktigste for restitusjon. Karbohydratinnhold, elektrolytter, alkohol koffein mm. vil ha en innvirkning her (Burke, 2000). Mengden væske bør tilsvare 150 % av forbruket (Shirreffs and Maughan, 2000), dette fordi man avgir vann til urinproduksjon og har et økt forbruk av vann i restitusjonsperioden etter trening og konkurranser.
– Ved væsketapover 2 % av kroppsvekten vil søtet drikke ved fritt valg føre til økt inntak (Carter & Gisolfi 1989), drikker med karbohydrater og elektrolytter vil føre til raskere væskeopptak fra tarmen (Coombes and Hamilton, 2000). Mye salt (natriumkonsentrasjon50-100 mmol/L) er optimalt, men smaken blir som regel ikke god, og mer salt kan derfor inntas sammen med måltider med like god effekt (Maughan et al 1996). Vann inneholder ca 2mmol/L og vanlig sportsdrikke rundt 10-25 mmol/L.
Drikkerutiner etter trening / konkurranser:
• “Innta rikelig med drikke rett etter trening og konkurranser > 30 min varighet
• Innta ca 1L med sportsdrikke den 1. timen etter langvarig trening og konkurranser
• Drikk gjerne i små porsjoner, men desto oftere
• Drikk deretter ca 0,7 L pr time for hver treningstime du har gjennomført
• Innta gjerne litt saltholdig mat for å beholde den inntatte væsken i kroppen
• Unngå drikke som er vanndrivende ( kaffe, cola og koffeinholdige drikker, te, øl etc)
• Øk andelen av karbohydrat i drikke etter lange treninger/konkurranser i kulde
• Øk vann og salt andelen i drikke under treninger/konkurranser i varme
• Husk at du innen 3 timer etter trening bør ha inntatt 150% av væsketapet under trening/konkurranse for å komme i væskebalanse.”
Restitusjon i forbindelse med 2 treningsøkter pr dag: 2 harde økter på en dag fører til betydelig økning i stressresponsen ved og etter den 2. økta. Flere timer mellom øktene minimerer dette, men det er fortsatt betydelig, og man bør derfor passe på å ikke kjøre 2 tunge økter i for mange dager i strekk, og sørge for optimalt med hvile og oppfylling av glykogen ved dager med 2 økter.
Stressfaktorer som krever målrettede restitusjonstiltak:
“1. Kuldeeksponering som medfører nedkjøling av muskulatur og kroppen forøvrig
2. Varmeeksponering med overoppheting og kroppstemperatur over 39 gr C
3. Hypoksieksponering / høydetrening på over 1500 m.o.h.
4. Dehydrering og saltmangel p.g.a. væsketap > 2% av kroppsvekt
5. Energimangel p.g.a. lavt inntak av karbohydrater, fett og proteiner
6. Mikronutrientmangel p.g.a. lavt inntak av vitaminer, mineraler, sporstoffer
7. Tretthetstilstander p.g.a. mangel på hvile, søvn og lange reiser med døgnomstilling
8. Muskelskjelettplager fra ledd, sener, muskler, knokler, etc
9. Psykisk ubalanse p.g.a. angst, depresjon, samlivskonflikter, motivasjonssvikt etc.
10. Sosial instabilitet p.g.a. samlivsbrudd, flytting, skole-jobbstress, mye reising etc.
11. Sykdomstilstander som infeksjoner, anemier, allergier, astma, spiseforstyrrelser, etc.”
Praktiske råd for de forskjellige stressfaktorene: s. 6-8:

* Referanser: Olympiatoppen: Restitusjon og væskeinntak etter trening og konkurranser. Restitusjon_og_vaeskeinntak.pdf
1) Bahr,R, I Ingnes, O Vaage, O M Sejersted, E A Newsholme, 1987, Effect of duration of exercise on excess postexercise O2 consumption: J.Appl.Physiol, v. 62, p. 485-490.
2) Bahr,R, P K Opstad, J I Medbo, O M Sejersted, 1991, Strenuous prolonged exercise elevates resting metabolic rate and causes reduced mechanical efficiency: Acta Physiol Scand., v. 141, p. 555-563.
3) Bahr,R, O M Sejersted, 1991, Effect of intensity of exercise on excess postexercise O2 consumption: Metabolism, v. 40, p. 836-841.
4) Blom,PC, A T Hostmark, O Vaage, K R Kardel, S Maehlum, 1987, Effect of different post- exercise sugar diets on the rate of muscle glycogen synthesis: Med.Sci.Sports Exerc., v. 19, p. 491-496.
5) Burke,LM, 2000, Nutrition for recovery after competition and training, in LM Burke and V Deakin (eds), Clinical Sports Nutrition: Roseville, NSW Australia, McGraw-Hill Book Company, p. 396-427.
6) Coombes,JS, K L Hamilton, 2000, The effectiveness of commercially available sports drinks: Sports Med., v. 29, p. 181-209.
7) Costill,DL, R Bowers, G Branam, K Sparks, 1971, Muscle glycogen utilization during prolonged exercise on successive days: J.Appl.Physiol, v. 31, p. 834-838.
8) Galbo,H, 1986, The hormonal response to exercise: Diabetes Metab.Rev., v. 1, p. 385-408.
9) Gleeson,M, 2000, The scientific basis of practical strategies to maintain immunocompetence in elite athletes [In Process Citation]: Exerc.Immunol.Rev., v. 6:75-101, p. 75-101.
10) Gleeson,M, N C Bishop, 2000, Special feature for the Olympics: effects of exercise on the immune system: modification of immune responses to exercise by carbohydrate, glutamine and anti-oxidant supplements: Immunol.Cell Biol., v. 78, p. 554-561.
11) Hoffman-Goetz,L, J R Simpson, N Cipp, Y Arumugam, M E Houston, 1990, Lymphocyte subset responses to repeated submaximal exercise in men: J.Appl.Physiol., v. 68, p. 1069- 1074.
12) Ivy,JL, 2001, Dietary strategies to promote glycogen synthesis after exercise: Can.J.Appl.Physiol, v. 26 Suppl, p. S236-S245.
13) Maehlum,S, A T Hostmark, L Hermansen, 1977, Synthesis of muscle glycogen during recovery after prolonged severe exercise in diabetic and non-diabetic subjects: Scand.J.Clin.Lab Invest, v. 37, p. 309-316.
14) Maughan,R, 1991, Fluid and electrolyte loss and replacement in exercise: J.Sports Sci., v. 9, p. 117-142.
15) Nieman,DC, B K Pedersen, 1999, Exercise and immune function. Recent developments: Sports Med., v. 27, p. 73-80.
16) Pacak,K, M Palkovits, 2001, Stressor specificity of central neuroendocrine responses: implications for stress-related disorders: Endocr.Rev., v. 22, p. 502-548.
17) Pedersen,BK, T Rohde, K Ostrowski, 1998, Recovery of the immune system after exercise: Acta Physiol Scand., v. 162, p. 325-332.
18) Pritzlaff,CJ, L Wideman, J Blumer, M Jensen, R D Abbott, G A Gaesser, J D Veldhuis, A Weltman, 2000, Catecholamine release, growth hormone secretion, and energy expenditure during exercise vs. recovery in men: J.Appl.Physiol, v. 89, p. 937-946.
19) Robson,PJ, A K Blannin, N P Walsh, L M Castell, M Gleeson, 1999, Effects of exercise intensity, duration and recovery on in vitro neutrophil function in male athletes: Int.J.Sports Med., v. 20, p. 128-135.
20) Ronsen,O, E Haug, B K Pedersen, R Bahr, 2000, Increased neuroendocrine response to a repeated bout of endurance exercise: Med.Sci.Sports Exerc., v. 33, p. 568-575.
21) Ronsen,O, J Kjeldsen-Kragh, E Haug, R Bahr, B K Pedersen, 2002, Recovery time affects immunoendocrine responses to a second bout of endurance exercise: Am.J.Physiol Cell Physiol, v. 283, p. C1612-C1620.
22) Sherman,WM, 1992, Recovery from endurance exercise: Med.Sci.Sports Exerc., v. 24, p. S336-S339.
23) Shirreffs,SM, R J Maughan, 2000, Rehydration and recovery of fluid balance after exercise: Exerc.Sport Sci.Rev., v. 28, p. 27-32.
24) Suzuki,K, S Naganuma, M Totsuka, K J Suzuki, M Mochizuki, M Shiraishi, S Nakaji, K Sugawara, 1996, Effects of exhaustive endurance exercise and its one-week daily repetition on neutrophil count and functional status in untrained men: Int.J.Sports Med., v. 17, p. 205- 212.
25) Viru,A, 1996, Postexercise recovery period: carbohydrate and protein metabolism: Scand.J.Med.Sci.Sports, v. 6, p. 2-14.

Vann. Foto: Roger McLassus (Some rights reserved)

 

0 Comments

  1. Hi there, just became aware of your blog through Google, and found that it is truly informative. I抦 gonna watch out for brussels. I will be grateful if you continue this in future. Numerous people will be benefited from your writing. Cheers! ba http://www.e3579.com/forum.php?mod=viewthread&tid=30425

  2. Your style is so unique compared to other folks I’ve read stuff from. Thank you for posting when you’ve got the opportunity, Guess I’ll just bookmark this blog.

  3. I don’t know if it’s just me or if perhaps everybody else encountering problems with your site. It appears as though some of the written text on your posts are running off the screen. Can someone else please comment and let me know if this is happening to them too? This could be a problem with my web browser because I’ve had this happen before. Cheers

  4. Do you mind if I quote a few of your posts as long as I provide credit and sources back to your webpage? My blog is in the exact same area of interest as yours and my visitors would really benefit from some of the information you present here. Please let me know if this okay with you. Thank you!

  5. Chiffon prom gowns are sought after these days and they are generally probably just about the most preferred choices for party 2013.

  6. Dochodzenie niewiasta on kwatera w samej rzeczy, mało co tak bywa oznajmić czule.

  7. As soon as I found this website I went on reddit to share some of the love with them.

  8. I really like your writing style, wonderful information, regards for putting up :D. “God save me from my friends. I can protect myself from my enemies.” by Claude Louis Hector de Villars.

  9. Generally I do not read post on blogs, but I wish to say that this write-up very pressured me to try and do so! Your writing taste has been amazed me. Thank you, very great post.

  10. Substantially, the post is really the best with this laudable topic. I concur with your conclusions all of which will eagerly watch forward to your future revisions. Just stating cheers will not just be sufficient, for your wonderful lucidity as part of your writing.

  11. Nice go through, I merely passed down this specific upon a whole new friend that had formerly been undertaking some analysis in that will. Along with they simply ordered people lunch crack because I discovered the idea regarding your ex girlfriend or boyfriend look Consequently ok, i’ll rephrase that could: Thank you regarding lunch separate!

  12. I’m impressed, I’ve to admit. Genuinely seldom must i encounter a weblog that’s both educative and entertaining, and let me tell you, you might have hit the nail concerning the head. Your believed is outstanding; the issue is an element that inadequate individuals are speaking intelligently about. We’re delighted we stumbled across this at my hunt for something relating to this.

  13. Howdy would you mind stating which blog platform you’re working with? I’m planning to start my own blog in the near future but I’m having a tough time selecting between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design seems different then most blogs and I’m looking for something completely unique. P.S Sorry for being off-topic but I had to ask!

  14. Wreszcie. Prokuratura rzecz (w końcu nie po to ją pilnie pryncypał ze, niemniej jednak nie w tym przedmiot. Dopóki Antek nie poczuje, że przypuszczalnie mu grozić jakaś odpowiedzialność w środku raz za razem później tudzież opluwał coraz to więcej ludzi, i w sąsiedztwie tym bez skrupułów zadawał ból i cierpienie, inaczej i nie chcą mieć nico wspólnego spośród tym całym cyrkiem. Dziwi mnie przeciwnie z jakiej przyczyny ściśle mówiąc cokolwiek naruszenie dóbr osobistych, jednakże przypadkiem to ale wręcz myśl czasu zaś zainteresowanie.

  15. Greetings! I know this is kind of off topic but I was wondering if you knew where I could locate a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having trouble finding one? Thanks a lot!

  16. This is specifically such an awesome reserve that you just re giving about this subject and men and women supply it away plagued approachable.

  17. Hi! I’ve been reading your blog for a long time now and finally got the courage to go ahead and give you a shout out from Humble Texas! Just wanted to mention keep up the good work!

  18. I got what you intend, thanks for posting .Woh I am pleased to find this website through google. “The outcome of the war is in our hands the outcome of words is in the council.” by Homer.

  19. Nice post. I discover something more hard on distinct blogs everyday. Most normally it truly is stimulating to understand content material working with their organization writers and employ just a little from their web site. I’d prefer to apply certain whilst making use of content material on my tiny weblog no matter no matter if you don’t thoughts. Natually I’ll give you a link for the net weblog. A lot of thanks sharing.

  20. Appreciate it for this wonderful post, I am glad I detected this web site on yahoo.

  21. facebook hacker version 3.5

    I love what you guys are usually up too. Such clever work and exposure! Keep up the great works guys I’ve included you guys to blogroll.

  22. I’ve been absent for some time, but now I bear in mind why I employed to love this website. Thank you, I will attempt to check back much more usually. How frequently you update your web site?

  23. Youre as a result awesome, man! I cant believe I missed this blog for accordingly elongated. Its emphatically fantastic pack every round. Your design, man…too amazing! I cant remain to read what youve got subsequently. I adore the whole lot that youre saying and want further, added, MORE! Keep this positive, man! Its emphatically very good.

  24. I want studying and I believe this website got some truly utilitarian stuff on it!

  25. I like this website very much, Its a really nice berth to read and find information. “Being powerful is like being a lady. If you have to tell people you are, you aren’t.” by Margaret Hilda Thatcher.

  26. I was reading through some of your articles on this website and I believe this internet site is real informative! Keep on putting up.

  27. I like this weblog its a master peace ! Glad I found this on google. “Tears are the rinse water of an unhappy heart.” by Raynor Schein.

  28. Keep up the superb work, I read few posts on this site and I think that your weblog is really interesting and has got sets of good info.

  29. You have mentioned very interesting points ! ps nice website . “Justice is the truth in action.” by Jeseph Joubert.

  30. Hiya, I’m really glad I’ve found this info. Today bloggers publish only about gossips and net and this is actually annoying. A good blog with exciting content, that is what I need. Thanks for keeping this site, I will be visiting it. Do you do newsletters? Can’t find it.

  31. good thing is- even if you put fake cameras up= people assume its real and will act as a deterrent which is good

  32. You’ll find a lot of content inside the marketplace about this unique, I think having there reference could encounter decided to acquire this to location or even report actually informative. Sensible aim phrase this post is hazardous. Merely I need to enunciate how a information supplied the following has been particular, merely repair much much more in close proximity to total, assisting in conjunction with other prior information receive lately been really outstanding. The actual items you’ll take pleasure in carressed let us talk about important, as a result My companion and i definitely will spot a number of on the info correct right here to construct this kind of genuinely best for absolutely the unique newbie’s right here. Thank you these records. In truth valuable!

  33. It is not simple, but i think you just have to become objective about your self and realize that occasionally when somebody is criticizing they’re only giving

  34. Fascinating submit reminds me of another gem. Our greatest glory is just not in by no means falling, but in getting up every single time we do. Confucius

  35. We stumbled more than here by a various page and thought I might examine things out. I like what I see so now i’m following you. Appear forward to locating out about your web page for a second time.

  36. I can not really aid but admire your blog, your weblog is so adorable and good “

  37. Minecraft іѕ а fiгѕt рeгѕon ѕandЬox gаme. Yoυ ѕtart іn а rаnԁоmlу gеnегаteԁ wогӏԁ, anԁ mυst hаrνеst sυpрӏіes. Tһe fігѕt tһіng yоυ harνеѕt wilӏ Ье wооd fгom а trеe. Tһen, уоυ wіӏl cгеatе а woгkbench anԁ tоoӏs. Witһ tһе tоols уоυ сгeаte, yoυ minе fоr Ьеttег геsouгcеѕ. Thе bеѕt tооlѕ аrе mаԁe fгоm Irоn аnԁ Dіаmonԁ. Dіаmonԁ tооӏs lаѕt tһe lоngеѕt аnd cаn Ьe υѕеd tо minе mоre tһan 1 tһousand Ьlосks. If yоu еnсhаnt tooӏs, tһеу gаin а nеw aЬiӏity ѕυсh aѕ lаѕting lоngег ог mіning bӏосkѕ faѕtег. Yоυг gоаӏ іs tо buiӏd а һomе oг Ьaѕe аnd cоlleсt геsоurсеs аnԁ Ьυіӏd whateveг yоu саn іmagіnе. At nіght, monѕteгѕ wiӏӏ сome oυt аnԁ tгу tо һυrt уоu. If уоυ tυгn tһe gamе ԁіffіcυlty tо рeaсefυl, monstеrs wіӏӏ nоt sраwn. On peаcеfυl moԁе, оnly pasѕіνе (nоt meаn) аnіmаls wilӏ ѕpawn. Suсh аs cоwѕ, sһeeр, chісkеn, аnd Your fіrst огdег оf Ьυѕіneѕs aftеr gеtting іnto thе gаme іѕ tо stаrt cоlӏecting ѕоme rаw matегiаӏs ѕіnсе уou ѕtart wіtһ nо іtems іn уoυг іnνеntогу. Therе іs nо ѕеt ѕtаrtіng pоіnt In Minecraft. Yоυ аге јυst pυt іnto а гаnԁоmlу gеneгated wоrӏd wіtһ сomрlеtelу гandom ѕurroundings. Nо mаttег wһat bіomе tһat уoυ staгt іn, tһe fігst thіng thаt уоu wаnt tо fіnd aгe sоmе trееs. Tгeеs wilӏ ѕuррlу уou wіth tһе mаtегiаlѕ уоu’ӏӏ υѕe tо mаke уоuг fіrst toоӏѕ аnԁ shеӏtеr.

  38. Yet another thing I would like to say is that as opposed to trying to fit all your online degree training on times that you end work (because most people are fatigued when they return), try to receive most of your classes on the saturdays and sundays and only one or two courses in weekdays, even if it means taking some time off your end of the week. This is fantastic because on the weekends, you will be more rested plus concentrated in school work. Thanks a bunch for the different guidelines I have realized from your weblog.

  39. Wonderful goods from you, man. I’ve understand your stuff previous to and you’re just too wonderful. I really like what you have acquired here, really like what you’re saying and the way in which you say it. You make it enjoyable and you still care for to keep it smart. I cant wait to read much more from you. This is really a great website.

  40. Thank you for sharing excellent informations. Your site is very cool. I’m impressed by the details that you have on this blog. It reveals how nicely you understand this subject. Bookmarked this website page, will come back for more articles. You, my friend, ROCK! I found just the information I already searched everywhere and simply couldn’t come across. What a perfect web site.

  41. Great information, I’m really glad I found this website it helped answer some questions I had!

  42. Do you mind if I quote a couple of your articles as long as I provide credit and sources back to your webpage? My blog site is in the very same area of interest as yours and my users would definitely benefit from a lot of the information you present here. Please let me know if this alright with you. Cheers!

  43. Featuring tons of old school pictures,you should check out a great new ibook that features graffiti.

  44. Thanks for the helpful content. It is also my opinion that mesothelioma has an extremely long latency interval, which means that signs and symptoms of the disease won’t emerge until 30 to 50 years after the 1st exposure to asbestos fiber. Pleural mesothelioma, that is the most common type and has an effect on the area across the lungs, could cause shortness of breath, torso pains, plus a persistent cough, which may bring on coughing up blood vessels.

  45. I am no longer certain the place you are getting your information, but great topic. I must spend some time learning more or understanding more. Thanks for great information I used to be in search of this info for my mission.

  46. I was more than happy to search out this internet-site.I wished to thanks for your time for this glorious read!! I positively enjoying every little bit of it and I have you bookmarked to check out new stuff you blog post.

  47. Hello there I am so happy I found your webpage, I really found you by mistake, while I was looking on Askjeeve for something else, Anyhow I am here now and would just like to say cheers for a tremendous post and a all round enjoyable blog (I also love the theme/design), I don’t have time to go through it all at the minute but I have book-marked it and also included your RSS feeds, so when I have time I will be back to read a great deal more, Please do keep up the superb work.

  48. There are definitely lots of particulars like that to take into consideration. That may be a nice level to convey up. I supply the ideas above as common inspiration however clearly there are questions just like the one you convey up the place an important factor shall be working in trustworthy good faith. I don?t know if greatest practices have emerged round issues like that, however I’m positive that your job is clearly recognized as a good game. Each girls and boys really feel the influence of only a second�s pleasure, for the remainder of their lives.

  49. In the awesome design of things you get a B- just for effort and hard work. Where exactly you lost me personally was in your particulars. As they say, the devil is in the details… And that couldn’t be more correct right here. Having said that, let me tell you exactly what did give good results. Your writing can be extremely powerful which is possibly the reason why I am making an effort to opine. I do not make it a regular habit of doing that. Secondly, while I can see a jumps in reasoning you come up with, I am not really certain of how you appear to connect your points which in turn produce the final result. For now I shall subscribe to your point but wish in the future you actually link the dots better.

  50. As I site possessor I consider the information material here’s rattling magnificent, appreciate it for the efforts. You need to keep it up forever! Very best of luck.

  51. It’s onerous to seek out knowledgeable individuals on this matter, but you sound like you know what you’re talking about! Thanks

  52. In the awesome design of things you secure an A just for hard work. Where exactly you actually misplaced everybody was in all the specifics. As people say, the devil is in the details… And it couldn’t be more correct here. Having said that, let me tell you exactly what did deliver the results. Your text can be incredibly engaging which is most likely why I am making the effort to opine. I do not make it a regular habit of doing that. 2nd, whilst I can easily see the jumps in reasoning you make, I am not really confident of exactly how you appear to unite your points which in turn help to make the actual final result. For the moment I will, no doubt yield to your position however wish in the near future you link your dots much better.

  53. Aw, this was a really nice post. In thought I wish to put in writing like this additionally � taking time and actual effort to make a very good article but what can I say I procrastinate alot and certainly not seem to get something done.

  54. Another thing I have really noticed is the fact that for many people, poor credit is the reaction of circumstances over and above their control. As an example they may are already saddled through an illness and as a consequence they have more bills for collections. It might be due to a work loss or maybe the inability to go to work. Sometimes divorce proceedings can truly send the budget in the undesired direction. Thanks for sharing your notions on this site.

  55. I’m typically to running a blog and i really respect your content. The article has actually peaks my interest. I am going to bookmark your web site and hold checking for brand new information.

  56. I used to be very pleased to find this web-site.I wanted to thanks to your time for this wonderful learn!! I definitely having fun with each little little bit of it and I’ve you bookmarked to take a look at new stuff you weblog post.

  57. have been assigned to different ticket numbers for representation and privacy.

  58. Hiya, I’m really glad I’ve found this information. Nowadays bloggers publish only about gossips and net and this is really annoying. A good web site with exciting content, that is what I need. Thank you for keeping this website, I’ll be visiting it. Do you do newsletters? Can’t find it.

  59. whoah this blog politui is great i love reading your posts. Keep up the good work! You know, many people are looking around for this info, you could aid them greatly.

  60. I together with my buddies appeared to be reviewing the excellent suggestions from your web site and quickly I got an awful suspicion I never thanked the web site owner for them. The ladies became for that reason passionate to learn them and now have definitely been using those things. Appreciate your really being indeed helpful and then for making a decision on these kinds of nice issues most people are really eager to be informed on. My honest regret for not expressing appreciation to you earlier.

  61. This is very interesting, You’re an excessively professional blogger. I’ve joined your feed and look ahead to in search of extra of your magnificent post. Also, I have shared your site in my social networks

  62. Generally I don’t learn article on blogs, however I wish to say that this write-up very pressured me to take a look at and do it! Your writing taste has been surprised me. Thank you, quite great post.

  63. Wow, this paragraph is good, my younger sister is analyzing these things, therefore I am going to tell her.

  64. Usually I don’t read article on blogs, but I would like to say that this write-up very compelled me to try and do so! Your writing taste has been surprised me. Thank you, very nice post.

  65. Whats Going down i am new to this, I stumbled upon this I have discovered It absolutely useful and it has helped me out loads. I am hoping to give a contribution & aid different customers like its helped me. Good job.

  66. Hey just wanted to give you a quick heads up. The words in your post seem to be running off the screen in Internet explorer. I’m not sure if this is a format issue or something to do with internet browser compatibility but I figured I’d post to let you know. The style and design look great though! Hope you get the issue solved soon. Kudos

  67. I conceive this web site contains very fantastic written articles blog posts.

  68. Hi, i think that i saw you visited my weblog so i came to “return the favor”.I am attempting to find things to improve my website!I suppose its ok to use some of your ideas!!

  69. I get pleasure from, cause I discovered just what I was having a look for. You’ve ended my four day long hunt! God Bless you man. Have a nice day. Bye

  70. I wanted to create you one very small remark so as to say thanks as before for those stunning solutions you have shared in this article. It was remarkably generous of you in giving unhampered all that many individuals would have sold for an ebook to earn some cash on their own, certainly since you might well have done it in case you wanted. Those techniques likewise acted to become a easy way to be aware that other people have the same eagerness like my very own to realize significantly more around this condition. I believe there are several more fun situations in the future for many who browse through your blog post.

  71. I’m typically to running a blog and i actually recognize your content. The article has actually peaks my interest. I’m going to bookmark your website and hold checking for brand new information.

  72. If any one desires to be a successful blogger, then he/she must study this article, for the reason that it consists of strategies related to that.

  73. You made some decent points there. I regarded on the web for the problem and found most individuals will go along with along with your website.

  74. Youre so cool! I dont suppose Ive read something this way before. So nice to find somebody by original applying for grants this topic. realy thank you for beginning this up. this website is 1 area which is required over the internet, somebody if we do originality. advantageous issue for bringing fascinating factors towards the internet!

  75. Everything is exactly as described and explained applaud the author.

  76. It’s actually very complicated in this full of activity life to listen news on TV, thus I just use the web for that purpose, and obtain the newest news.

  77. certainly like your web site however you need to take a look at the spelling on quite a few of your posts. Several of them are rife with spelling issues and I find it very bothersome to inform the truth however I will certainly come again again.

  78. I in addition to my pals happened to be reading through the best hints found on the website and suddenly I had a horrible suspicion I had not thanked the site owner for those techniques. The young men were definitely totally stimulated to read through them and have truly been having fun with them. Thanks for turning out to be simply thoughtful and then for deciding on this kind of great issues most people are really wanting to discover. Our own honest regret for not expressing gratitude to earlier.

  79. Thanks a lot for giving everyone such a memorable possiblity to check tips from here. It really is very superb plus stuffed with fun for me personally and my office acquaintances to visit your web site a minimum of thrice every week to read through the newest guidance you have. And definitely, I’m also certainly fulfilled with the fabulous tips and hints you serve. Some 2 points in this post are certainly the best I’ve had.

  80. Woah! I’m really enjoying the template/theme of this website. It’s simple, yet effective. A lot of times it’s hard to get that “perfect balance” between superb usability and visual appeal. I must say that you’ve done a fantastic job with this. Additionally, the blog loads very fast for me on Internet explorer. Excellent Blog!

  81. This is a great tip particularly to those fresh to the blogosphere. Simple but very accurate info… Thanks for sharing this one. A must read post!

  82. My husband and i were really more than happy that Jordan could complete his preliminary research through the entire ideas he was given in your weblog. It’s not at all simplistic to just always be releasing tips and tricks that many most people could have been selling. And we all discover we have got the writer to thank for this. Those illustrations you have made, the straightforward blog menu, the friendships your site help instill – it’s all impressive, and it’s facilitating our son in addition to our family believe that the subject matter is interesting, which is highly indispensable. Thanks for all!

  83. May I simply just say what a comfort to uncover an individual who actually understands what they’re discussing over the internet. You definitely realize how to bring a problem to light and make it important. More people must read this and understand this side of your story. I can’t believe you are not more popular because you most certainly possess the gift.

  84. May I just say what a comfort to uncover an individual who genuinely knows what they’re talking about on the net. You certainly understand how to bring an issue to light and make it important. A lot more people need to read this and understand this side of your story. I can’t believe you aren’t more popular given that you certainly possess the gift.

  85. A formidable share, I just given this onto a colleague who was doing a bit analysis on this. And he in reality bought me breakfast as a result of I found it for him.. smile. So let me reword that: Thnx for the treat! But yeah Thnkx for spending the time to discuss this, I feel strongly about it and love reading more on this topic. If attainable, as you turn into expertise, would you mind updating your blog with more details? It is highly helpful for me. Massive thumb up for this blog publish!

  86. An interesting dialogue is worth comment. I think that it’s best to write extra on this topic, it might not be a taboo topic however generally people are not sufficient to talk on such topics. To the next. Cheers

  87. Thanks for another great article. Where else could anyone get that kind of information in such an ideal way of writing? I have a presentation next week, and I am on the look for such info.

  88. Hey There. I found your weblog the usage of msn. That is an extremely neatly written article. I’ll make sure to bookmark it and come back to read more of your useful info. Thanks for the post. I’ll definitely comeback.

  89. hey there and thank you for your info – I’ve certainly picked up something new from right here. I did however expertise some technical points using this site, since I experienced to reload the website lots of times previous to I could get it to load properly. I had been wondering if your web hosting is OK? Not that I am complaining, but sluggish loading instances times will sometimes affect your placement in google and can damage your high-quality score if ads and marketing with Adwords. Anyway I’m adding this RSS to my e-mail and could look out for a lot more of your respective exciting content. Ensure that you update this again very soon..

  90. You could buy online cheap tiffany jewelry rather without problems, regardless there a great deal of whole lot more cherished if you ever secure cheap tiffany jewelry. tiffany jewelry for cheap can be quite not the same other kinds of designs including engagement tiffany jewelry and furthermore stands out by means of masses. A single one good quality,tiffany cheap jewelry, working out is cheap tiffany jewelry. This amazing cheap tiffany jewellery happens to be really nothing unique, remember that it is next to for many years the middle excellent explanations Tiffany makes awesome grades through the comfort.

  91. I love your blog.. very nice colors & theme. Did you design this website yourself or did you hire someone to do it for you? Plz reply as I’m looking to construct my own blog and would like to find out where u got this from. appreciate it

  92. make money online 100% legitimate online loans

  93. make money free free multiplayer online 3d shooting games

  94. What i do not realize is actually how you’re not actually much more well-liked than you may be right now. You are very intelligent. You realize thus considerably relating to this subject, made me personally consider it from so many varied angles. Its like women and men aren’t fascinated unless it is one thing to do with Lady gaga! Your own stuffs excellent. Always maintain it up!

  95. how to make making money online yahoo answers

  96. Ah, makes me think of the famous saying “Writing is an adventure. To begin with, it is a toy and an amusement. Then it becomes a mistress, then it becomes a master, then it becomes a tyrant. The last phase is that just as you are about to be reconciled to your servitude, you kill the monster and fling him to the public.” Winston Churchill

  97. male enhancement before and after pics of meth users

  98. I was more than happy to seek out this web-site.I wanted to thanks for your time for this wonderful read!! I positively having fun with each little little bit of it and I’ve you bookmarked to take a look at new stuff you blog post.

  99. Looking for dark-colored prom dress as per the most recent vogue is better. At the moment substantial cunt and occasional jumping neck line ,cheap cheap prom dresses,for prom dresses can be high on design; as a result marketing promotions campaigns that you follow one. Ideas a photo for fashionista as a result look trendy.

  100. Thanks for another wonderful post. Where else could anyone get that type of info in such a perfect way of writing? I’ve a presentation next week, and I’m on the look for such info.

  101. I visited several blogs however the audio feature for audio songs presentat this web page is truly fabulous.

  102. I in adding together to my buddies happened to live digesting the exceptional points located by your internet internet site and then every one of the unexpected I had an terrible air I not at all articulated abide by to the locate possessor for them. Every one of the men were entirely thrilled to recite by them and have at this moment in fidelity been having fun with them. Express gratitude you for rightly heart undeniably kind and then representing obtaining this kind of exceptional beneficial guides countless ancestors are really acute to know about. My truthful repentance representing not expressing appreciation to earlier.

  103. Thanks in support of another superb send. Everyplace moreover could anyone get that kind of information in such a finalize routine of writing? I’ve a presentation later week, and I’m by the explore for such info.

  104. Thank you so much for giving everyone an extraordinarily nice possiblity to discover important secrets from this site. It is always so beneficial and packed with a great time for me personally and my office acquaintances to search the blog the equivalent of three times per week to read the newest guidance you have got. And lastly, I’m actually happy considering the great techniques you serve. Some 3 ideas in this post are in truth the most impressive we have ever had.

  105. How do you obtain a number of web sites on Blogger with keyword or seek?