Saturday, September 14, 2013

Gloucester, VA School Board Ready To Contract Construction Without Funds

According to the Gloucester, Mathews Gazette Journal, The Gloucester School Board is ready to sign a contract with Oyster Point Construction of Newport News.  Problem is, the School board does not have the money in any account to do this.

  From what we have seen of the State law, the county is ready to move forward in violation of the laws and they could care less in our view.

Let's once again look at those laws.


§ 15.2-1238. Certification of sufficient funds.
Except in emergency, no order for delivery on a contract or open market order for supplies or contractual services for any county department or agency shall be awarded until the chief financial officer has certified that the unencumbered balance in the appropriation concerned, in excess of all unpaid obligations, is sufficient to defray the cost of such order.
 

15.2-1239. Orders and contracts in violation of article.
If any department or agency of the county government purchases or contracts for any supplies or contractual services contrary to the provisions of this article or the rules and regulations made thereunder, such order or contract shall be void and the head of such department or agency shall be personally liable for the costs of such order or contract.

§ 22.1-175.5. Capital School Projects Fund.
A. The governing body of any locality which is awarded a grant pursuant to this chapter may authorize the local treasurer or fiscal officer, by ordinance or resolution, to create a separate escrow account upon the books of the locality, as described in this section. Upon the adoption of such ordinance or resolution, the treasurer of the locality shall place such grant awards into this account.

B. The escrow account shall be known as the "County/City/Town of ____________ Capital School Projects Fund." All principal deposited to such fund, together with all income from or attributable to the fund, shall be used solely for (i) construction, additions, renovations, including retrofitting and enlarging public school buildings, infrastructure, including technology infrastructure, and site acquisition for public school buildings and facilities or (ii) debt service payments, or a portion thereof, for any such projects completed in the previous ten years if so designated. No disbursement from the fund may be made except upon specific appropriation by the governing body in accordance with applicable law. If a locality establishes such a fund and designates any portion of the funds deposited therein to pay debt service for (i) any general obligation of the locality held by the Virginia Public School Authority or (ii) any Literary Fund loan, the locality shall obtain an opinion of bond counsel that designation of funds to pay debt service on obligations described in clauses (i) and (ii) hereof does not adversely impact the tax-exempt status of such obligations.

C. All grant awards deposited in the fund, including all income from or attributable to such fund, shall be deemed public funds of the locality and shall be subject to all limitations upon deposit and investment provided by general law, including, but not limited to, the Virginia Security for Public Deposits Act (§ 2.2-4400 et seq.). Income, dividends, distributions, and grants accruing to the fund shall be retained in such fund and shall be expended only in accordance with the terms of this section.

D. Nothing in this section shall be deemed or construed to authorize a school board or school division to receive, hold or invest funds in its own name, nor to expend funds in the absence of a specific appropriation by the governing body of the locality in accordance with applicable law.

Now here is what we know, the county has not yet sold bonds to raise the money needed for the school construction for the new swamp school.  We all know this.  How can the School board, without having the proper funds move forward with committing to a contract when they do not have the money to do so?  Do you think they really care?  

Let's dig further into the local enquirer news story, the school board has a shortage of expected funding for hardening an area of the new swamp school.  What is hardening?  They are going to take a section of the school and ensure it is built to a code where that section of the school will withstand a category 2 hurricane.  But wait.  Why isn't the entire school being built to that standard?  A category 2 storm is what comes through here pretty much every year.  Isabel was a category 3.  Schools and homes withstood that for the most part.  But the school, according to the paper, will only be hardened in one area to withstand a 2.  That means we go back to the first step to rebuild another new school after the next big storm?

  Are these people serious?  They are already wasting your tax dollars on a new school that is not needed except by a local attorney who wants to make money off of his property across the street from what we see.  (That is only our opinion at this time).   Over 1,000 acres owned by local attorney Breckenridge Ingles.  

  They played a shell game on everyone telling us they need 5 million dollars for school repairs.  Money they had but spent it instead clearing out and refinishing another school they closed and are going to reopen as office space for themselves.  How is that about the children?  Are we all being held at gunpoint by these people?  Don't look to the local paper to figure this out for you, they know about it and won't cover it for any reason.  Instead they will just feed you the official spin.

The School Board is holding a ground breaking ceremony open to the public, September, 24th, 2013 at 4:00 PM.  Board of Supervisors expected to attend.  We recommend everyone show up with all the cash you have and just give all of it to them and plan on giving plenty more.  There is no reason for you to expect to keep any of it anymore.  If you do not have cash, bring your credit cards and allow them to max them out.  Do you have any investments?  Bring those too and be prepared to hand them over.  Title on your car free and clear?  Bring it to them and let them take out a title loan in your name.  Maybe they will have representatives from the payday loan places and you can sign for a loan letting the county take the cash while you get the payback note.  Bring your gold and silver or any other valuables you have and let County Officials pawn it in your name.  

  Sorry, they are not accepting your children though, they cost money to maintain.  Just send them to the swamp school for fun and games with all the frogs and snakes.  You might even get them back at the end of the day if the school does not play SS Titanic first and sink back into the swamp groundwater.


Don't take your eye off your loved ones if you attend.  No one want's another occurrence like the one above to happen again.

Our own recommendation to Gloucester Officials is do not delay in signing, sign the contract as fast as possible.  Then read the law afterward.  No one is watching.  Really. Take our word for it.

We are not lawyers and none of this is to be considered legal advice.  Only a COMPETENT attorney can advice you on legal matters.  Finding a competent attorney is another issue however.  Maybe we can all look to the Governor's race?  Yes that was a joke.

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Gloucester, VA County Employees Continuing Abuses - Readers Respond


Reader Comment Left On Abuses Continue Post:

"Oh and this is just the tip of the ice berg. Watch them as they all drive "slowly" back to the office at lunch time to take their "full" lunch break then return to where it is they are working.


Has anyone been watching grounds?There's a guy that drives around in a huge gas guzzler truck. Why?"

Our Comments;  Gas guzzler truck, why does a county employee drive around in one of those?  Simple, it's not their money they are wasting, it's ours.  So who cares?  We all should.  Get pictures and share them with us.  The only way to stop these abuses is to show them.  It's our money, not theirs.  It's our duty to catch them and have this nonsense stopped.  County officials are out of control at every level and they need to be held accountable.  Go to our contact us section,  There you can send emails to us with those pictures.  Together we can make a difference.  We need everyone's help to stop the pure waste of our money and the continuing tramping on of our rights and freedoms.  These are the same people who have no concern about violating their own ordinances.  They are criminals with no regard for the law, in our view, unless it violates your rights and your pocket.  You can't afford to drive a gas guzzler because you have to pay for them to do it for you instead.

Thank you for the comment.
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Friday, September 13, 2013

Borrowed Wives - Classic Movie




Vintage comedy movie for Friday, Borrowed Wives.  The movie starts out with a very old fashioned speed trap where the cops like to chalk mark each speeder they catch, on the billboard they hide behind.  It's a rather risque movie for the 1930 era.  Well worth the watch.  
Charlie Dale (left) and Joe Smith in a comedy ...
Charlie Dale (left) and Joe Smith in a comedy sketch, filmed for Soundies movie jukeboxes (1941) (Photo credit: Wikipedia)
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Virginia Posts 4.8% Revenue Decrease in August

Governor of Virginia Bob McDonnell speaking at...
Governor of Virginia Bob McDonnell speaking at CPAC. Please attribute to Gage Skidmore if used elsewhere. (Photo credit: Wikipedia)
– Not a Significant Month for Revenue –
Year-to-Date Basis: Total Revenue Collections Rose 3 percent Through August, Ahead of Annual Forecast of 1.5 Percent Growth

RICHMOND - Governor Bob McDonnell announced today that August revenue collections decreased by 4.8 percent from August of last year. August is not a significant month for revenue collections. On a year-to-date basis, total revenue collections rose 3 percent through August, ahead of the annual forecast of 1.5 percent growth. Adjusting for the accelerated sales tax program and the 0.125 percent sales tax transfer required by last session’s historic transportation bill, total revenues grew 3.6 percent through August, ahead of the adjusted forecast of 1.4 percent growth.

            The decrease in August revenue was driven by a 5.5 percent decline in individual withholding payments. However, that reduction was expected following double-digit growth in withholding collections in July. In addition, this August featured one less deposit day than August 2012.  Additionally, sales and use tax collections fell 5.6 percent, reflecting sales in July.

            Speaking about the August numbers, Governor Bob McDonnell noted, “The Commonwealth just posted its fourth consecutive budget surplus. This is the first time that has been achieved during one gubernatorial administration since Governor Allen’s term in the mid-1990’s. While August revenue numbers are slightly down, as anticipated due to the importance of individual withholding payments, Virginia’s overall revenue picture continues to be positive. We are running ahead of  projections on a year-to-date basis, and we continue to make sound investments in areas like transportation, higher education, economic development and the Rainy Day Fund that are crucial to both the fiscal stability of state government and the growth of the private-sector. As we begin our work on the next biennial budget, which I will present in December, we will continue to adhere to a course of wise investment of limited resources in those sectors of government most crucial to spurring job-creation and providing opportunities for our citizens. I look forward to working with the legislature in crafting the Commonwealth’s budget blueprint for the next two years.”

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The Terry McAuliffe Email Rants

Ken Cuccinelli (R)
Ken Cuccinelli (R) (Photo credit: Wikipedia)
McAuliffe speaking at Frying Pan Park in Hernd...
McAuliffe speaking at Frying Pan Park in Herndon, VA. (Photo credit: Wikipedia)
I wanted to make sure you saw James Carville's note — the RGA just poured another million into my opponent's campaign, and Jeb Bush and Rand Paul are on their way to help him raise hundreds of thousands more to attack me on TV.

Last year's elections proved that grassroots campaigns like ours can out-raise, out-organize, and beat these guys. But that only works with your support.

I'm just $4,873 from hitting our $25,000 emergency response goal by midnight. Please chip in right now to make sure I have the resources I need to fight back:

Thanks for everything,

Terry


The same national organization that's already spent more than $5 million attacking Terry McAuliffe just gave Ken Cuccinelli's campaign another million dollars!

Math's not my strong suit, but that means they've spent a total of $6.8 million so far — almost approaching a dollar per Virginian.

That much money will make a real difference for the Cuccinelli campaign. It could pay for direct mail to thousands of voters, go towards blanketing the state in radio ads, or (and this is most likely) buy a whole lot of attack ads on TV across the Commonwealth.

If Terry is going to keep up, he needs our help. When I heard about the donation, I knew I had to do everything I could — and that I had to check in with you to see if you'd join me.

Will you donate $5 right now to help Terry? His team needs to raise $25,000 by midnight tonight to counter these damaging RGA-funded attacks.

Terry is the only person that can stop Ken Cuccinelli's extreme right-wing agenda from becoming a very scary reality for Virginia and national Republicans know it.

News just broke that Jeb Bush is coming to town to raise money for Cuccinelli's campaign. And that's on top of the fundraising trips already planned by Rand Paul, Ted Cruz, and Marco Rubio!

There aren't a lot of competitive races this year, so Republicans — who want a big win to build momentum for next year's elections — know electing Tea Party darling Ken Cuccinelli is their best shot.

They're all in. And they'll come out on top if we're not all in for Terry McAuliffe, too.

Chip in $5 right now to make sure Terry hits his fundraising goal before midnight.

I can't emphasize enough that this is a critical moment for you to support Terry. We need to stop Jeb Bush and his friends from pushing Cuccinelli into the lead right now — it'll be much harder to fight our way back from behind.

We're all counting on you,

James Carville

Everyday we keep getting messages from the McAuliffe campaign asking for money money money and lots more money and a lot of finger pointing.  Here is what we would like to see each of these campaigners do.  Pick five things they like about their opponent and discuss those issues with the public.  

If each says the other is a criminal, have full investigations done and throw the other in jail.  We do not need a criminal in the governor's office.  Also, what is the problem with Jeb Bush and Rand Paul coming to help Cuccinelli?  McAuliffe just had Bill Clinton sending emails on his behalf.  Finger pointing?  Throwing stones in a glass house are we?

  We are all tired of party politics.  Stop it.  Tell us what you are going to do for us and how you are going to protect the interests of the commonwealth.  Complaining about the other guy only sours us on each of you.  We do not care if you are a republican or a democrat or a libertarian, we care what you plan to do and how you plan to get there.  If this is how either of you are going to run your office, go somewhere else.   



  
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Banish Afternoon Fatigue

Sick and Tired (Anastacia song)
Sick and Tired (Anastacia song) (Photo credit: Wikipedia)
Many people experience a slump in energy levels by the time the afternoon rolls around. A number of factors may contribute to this phenomenon. The most common cause is post-lunch hypoglycemia, which is related to your inability to burn fat.
Hence, addressing your diet is key if afternoon fatigue is something you contend with on a regular basis. Besides alterations in your diet, intermittent fasting is one of the most effective ways to switch your body from burning carbs to burning fat, thereby boosting your mental and physical stamina.
Other factors are related to when and how much you exercise. Poor sleep also plays a role, of course, and recent research highlights the interconnectedness between sleep and exercise.

Diet Is Key for Maintaining Your Energy Levels

There are two fuels your body can use, sugar and fat. The sad reality is that our ancestors were adapted to using fat as their primary fuel and over 99 percent of us are now adapted to using sugar or glucose as our number one fuel source.
Because most are primarily burning carbs as fuel, afternoon fatigue is typically related to post-lunch hypoglycemia. By switching your body from using carbs as its primary fuel to burning fats instead, or becoming “fat adapted,” you virtually eliminate such drops in energy levels. Overall, being adapted to burning fat instead of carbs has a number of benefits, including:
  • Having plenty of accessible energy on hand, as you effectively burn stored fat for energy throughout the day. One way to tell if you’re fat adapted or not is to take note of how you feel when you skip a meal. If you can skip meals without getting ravenous and cranky (or craving carbs), you’re likely fat-adapted.
  • Improved insulin and leptin sensitivity and decreased risk of virtually every known chronic degenerative disease.
  • Effectively burn dietary fat for your energy, which leads to less dietary fat being stored in your adipose tissue—hence the weight loss benefits associated with fat adaptation.
  • Being able to rely more on fat for energy during exertion, sparing glycogen for when you really need it. This can improve athletic performance, and helps burn more body fat. As explained by Mark Sisson, author of The Primal Blueprint, if you can handle exercising without having to carb-load, you’re probably fat-adapted. If you can work out effectively in a fasted state, you’re definitely fat-adapted.

First, Replace Carbs with Healthful Fats

Keep in mind that when we're talking about harmful carbs, we're only referring to grains and sugars, NOT vegetable carbs. You need very little if any of the former, and plenty of the latter. In fact, when you cut out sugar and grains, you need to radically increase the amount of vegetables you eat since, by volume, the grains you need to trade out are denser than vegetables. You also need to dramatically increase healthful fats, which include:
Olives and olive oil (for cold dishes)Coconuts, and coconut oil (for all types of cooking and baking)Butter made from raw grass-fed organic milk
Raw nuts, such as almonds or pecansOrganic pastured egg yolksAvocados
Pasture-finished meatsPalm oilUnheated organic nut oils
Avoid highly processed and genetically engineered omega-6 oils like corn, canola and soy as they will upset your omega 6/3 ratio. Trans fats should also be avoided, but contrary to popular advice, saturated fats are a key component of a healthy diet. A reasonable goal will be to have as much as 50-70 percent of daily calories from healthy fat, which will radically reduce your carbohydrate intake.
Fat is far more satiating than carbs, so if you have cut down on carbs and still feel ravenous, it’s a sign that you have not replaced them with sufficient amounts of healthy fat. Most people will likely notice massive improvement in their health and overall energy levels by following this approach. To help you get started on the right track, review my Nutritional Plan, which guides you through these dietary changes one step at a time.

How Intermittent Fasting Can Help

Once you’ve addressed your diet, you can try intermittent fasting. This will effectively help shift your body from carb- to fat-burning mode. Please do not embark on a fasting regimen if you’re still subsisting primarily on processed foods and fast food meals, however. Since it involves skipping meals, making sure you’re getting high quality nutrients with each meal you do eat becomes all the more critical.
Intermittent fasting involves timing your meals to allow for regular periods of fasting. It takes about six to eight hours for your body to metabolize your glycogen stores and after that you start to shift to burning fat. If you keep replenishing your glycogen by eating every eight hours (or sooner), you make it far more difficult for your body to use your fat stores as fuel. Remember, your ancient ancestors never had access to a 24/7 supply of food like virtually all of us do with modern supermarkets. By necessity they regularly engaged in periods of fasting as they had no choice.
While there are several different intermittent fasting regimens, one of the easiest to implement simply involves restricting your daily eating to a narrower window of time, say 6-8 hours, instead of grazing all day long. This equates to 16-18 hours’ worth of fasting each and every day—enough to get your body to shift into fat-burning mode. Once you have made the shift to burning fat as your primary fuel, you will be shocked at how your cravings for sugar and junk food virtually disappear.
As a precautionary note, if you're hypoglycemic, diabetic, have adrenal fatigue or pregnant (and/or breastfeeding), you are better off avoiding any type of fasting or timed meal schedule until you've normalized your blood glucose and insulin levels, or weaned your baby. Other categories of people that would be best served to avoid fasting include those living with chronic stress and those with cortisol dysregulation.
Intermittent fasting also works synergistically with high-intensity interval training (HIIT), which is a foundational part of mycomprehensive exercise recommendations. The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP Kinases), which force the breakdown of both fat and glycogen for energy.

Fighting Fatigue with Exercise

The issue of afternoon fatigue was recently covered in a Wall Street Journal1 article, which placed the focus on exercise. Personally, I believe that altering your diet and implementing intermittent fasting will have a far greater impact than making alterations to your exercise schedule alone. But, that said, some of the advice given may be helpful in conjunction with your dietary changes. As reported in the featured article:
“Researchers and fitness trainers say whether you exercise in the morning, afternoon or evening, small changes in your routine can keep you from suffering midday blahs.
Midday is the ideal time to exercise, some fitness experts say. A workout then can give you an energy boost lasting three to four hours... If you prefer working out in the evenings, it's best to avoid exercising two to three hours before bedtime to avoid sleep disruption... On the other hand, if you are a morning exerciser and not getting seven to nine hours of sleep, Lona Sandon, a Dallas fitness instructor and assistant clinical nutrition professor at the University of Texas Southwestern Medical Center, suggests getting to bed earlier or exercising in the evening.
To avoid midday fatigue and preserve energy throughout the day, most trainers recommend doing more moderate workouts, meaning those in which you hit 70% to 80% of your target heart rate. "Listen to what your body is telling you," says Ms. Sandon. "If you have a high-stress work environment then vigorous workouts may not make you feel better. You might be better off with restorative yoga so your brain can slow down." An ideal schedule would be two to three high-intensity workouts during the week, mixed in with lighter workouts like yoga, walking or weight training, say fitness experts.”

The Importance of Non-Exercise Movement During Your Workday

Sitting for prolonged periods of time can also be a source of fatigue. Besides that, compelling research shows that prolonged sitting in and of itself is a major contributing factor to chronic disease and reduced lifespan—even if you exercise regularly.
To counteract the adverse health effects of sitting, which go far beyond mere fatigue, make it a point to stand up every 10 minutes or so. As explained by Dr. Joan Vernikos, former director of NASA’s Life Sciences Division and author of Sitting Kills, Moving Heals, the reason for these ill effects are due to the fact that when you sit, you’re not interacting with gravity.
Based on her groundbreaking research, we now know that the key is in how many times you interact with gravity, such as standing up from your seated position, in any given day. The act of standing up makes your body interact with the forces of gravity, which is what produces beneficial health effects. Interestingly, the lipoprotein lipase is dramatically reduced during inactivity, and increases with activity, the most effective activity being standing up from a seated position. Lipoprotein lipase is an enzyme that attaches to fat in your bloodstream and transports it into your muscles to be used as fuel. So essentially, simply by standing up, you are also actively helping your body to burn fat for fuel.
After reading Dr. Vernikos's book, Sitting Kills, Moving Heals, and interviewing her, I was inspired to give some serious attention to this because even though I perform a lot of structured exercise, including high intensity interval training, I too was guilty of sitting down a vast majority of the rest of the day.
I simply set a timer on my computer to go off every 10 minutes, at which point I rise from my chair and do four jump squats. As explained by Dr. Vernikos, squatting is an extension of standing. If you squat and stand, you can get the maximum benefit of working against the force of gravity. Moving every 10 minutes or so will also get your blood pumping to oxygenate your cells, which will also combat fatigue. I mix it up though and try to do six to eight different moves every 10 minutes. The ones I currently use are one legged squats, two legged squats, lunges, jump squats, hamstring stretches and pectoral doorway stretches.

An Obvious Culprit: Poor Sleep...

Not to be ignored of course is sleep. If you’re not sleeping well, it will be next to impossible to avoid lagging energy levels. According to recent research, maintaining a regular exercise program can help improve your sleep over time2. It can also boost your cognitive performance, as evidenced by a number of studies3. In one recent study evaluating the effect of exercise on sleep,4volunteers with sleep complaints took two-hour forest-walks to assess how it affected their sleep patterns. According to the authors:
“Two hours of forest walking improved sleep characteristics; impacting actual sleep time, immobile minutes, self-rated depth of sleep, and sleep quality... Furthermore, extension of sleep duration was greater after an afternoon walk compared to a forenoon walk.”
In another study5, the results suggested that improved sleep had a beneficial influence on exercise performance the next day, rather than the exercise influencing sleep. Over time, however, exercise will tend to improve your sleep patterns, even if you’re struggling with more serious sleep problems. As reported by Yahoo News6:
“While prior research has shown that for most people, exercising can improve sleep, for insomniacs the relationship may be a bit more convoluted, the new evidence suggests. The rationale? Head researcher Baron told the New York Times that people with insomnia tend to be 'neurologically different' and have a 'hyper-arousal of the stress system.' Breaking a sweat in the gym one day isn't likely to override the system, she said, and could even exacerbate it.
Still, if you struggle with insomnia and currently don't exercise, Baron said that it's advisable to start -- but don't expect miracles. The process could take months, which can be frustrating for someone suffering from sleep deprivation. 'If you have insomnia you won't exercise yourself into sleep right away,' she said in a press release. 'It's a long-term relationship. You have to keep at it and not get discouraged.'"

Some Sleep Basics

That said, it seems clear that you can help set up a positive feedback loop where both your sleep and exercise benefits. Two key points to remember if you’re having difficulty sleeping include the following. For more tips, please see my article 33 Steps to a Good Night’s Sleep.
  • Create a sleep sanctuary. This means removing items associated with entertainment, recreation, work and hobbies, and turning your bedroom into a single-purpose space—one for sleeping. Of utmost importance: Make sure your bedroom iscool, dark and quiet. These three factors can have a major impact on your sleep. In regards to temperature, studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees Fahrenheit, so keep the temperature in your bedroom no higher than 70 degrees.
  • As for light, even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland's production of melatonin and serotonin, hormones involved in your body’s circadian rhythm of sleep and wakefulness. So close your bedroom door, get rid of night-lights, and most importantly, cover your windows. I recommend using blackout shades or heavy, opaque drapes. Also cover up your clock if it has a lit display. Alternatively, you could wear an eye mask to block out any stray light.
  • Turn off your gadgets well before bedtime. Again, the artificial glow from your TV, iPad, computer or smartphone can serve as a stimulus for keeping you awake well past your bedtime by disrupting melatonin production. I recommend turning off all electronic gadgets at least one hour before bed. As Rothstein suggests, that time is far better spent reading a good old fashioned book, practicing relaxation techniques or meditating.

Banish Afternoon Fatigue with Appropriate Diet and Lifestyle Changes

So remember, if you’re frequently battling with afternoon fatigue, check your lunch selections, first of all. More often than not, you’ll find that the more carb-heavy your lunch, the more apt you are to feel tired an hour or two later. To remedy the situation, focus on shifting your diet from carbs to healthful fats. Once your diet has been addressed, implementing intermittent fasting is an effective strategy for really shifting your body into fat-burning mode.
Just remember that proper nutrition becomes even MORE important when fasting, so I believe that addressing your diet is your first step. Always listen to your body, and go slowly ; work your way up to 16-18 hour fasts if your normal schedule has included multiple meals a day. Also be sure to address any hypoglycemic tendencies, such as headaches, weakness, tremors or irritability, as it can get increasingly dangerous the longer you go without eating to level out your blood sugar.
Once you’re fat adapted, your energy levels will remain fairly stable throughout the entire day, and you hunger cravings will virtually disappear. Exercise and sleep are also important factors, so experiment with your workout schedule to see what works best for you. Again, proper sleep can boost your exercise performance, and exercise in turn can help improve your sleep, forming a positive feedback loop.

 http://fitness.mercola.com/sites/fitness/archive/2013/09/13/afternoon-fatigue.aspx  Link back to Mercola.com website.
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