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How to Train Like the Kenyans Since the Kenyans dominate our ...

How to Train Like the Kenyans Since the Kenyans dominate our sport like no country has ever dominated any sport, what can we learn from them? While it’s true that a big reason they do so is their ability to train harder (which we’ll address), let’s first talk about things they do that allow them to reach their potential more than most – things that are practical and applicable for us in Kansas City. Workout Recovery 1) They prepare the body better for every workout with an extra slow warm up for the first 5-10 minutes: 5 minutes a mile or slower than 5K pace > the slower you begin each run, the more productive each run will become. 2) They help the body to recover better from every workout with an extra slow cool down for the last 5-10 minutes: 5 minutes a mile or slower than 5K pace > the less you stretch & do self massage (i.e. foam roll), the more you should cool down properly 3) They help the body recover better for the next hard workout by going extra slow on recovery runs: 2:30-4 minutes a mile slower than 5K pace > the easier you go on the easy days, the harder you’ll be able to go on the hard days In-Between Workouts Recovery They help the body recover better with: 1) fresh, seasonal, local real food > try to eat more food from the local farmer’s market – the less processed, the better 2) lots of sleep and non-active rest (i.e. lying down to get off their feet). 10 hours of sleep each night and 1-2 hours of napping > try to get more sleep and rest. 3) simplifying their life with very little distraction – no TV, computers, cell phones, iPads or other technological devices. Outside of basic things like washing their clothes and eating they’ll allow for reading or going for a walk,...

How hydroponic tomatoes are grown in Kansas Diversification is the ...

www.FarmProgress.com – June 2011 39 Kansas Farmer Business Watch Diversification is the future at Taylors’ 4-Star Hydroponics LIVING BASIL: Jarrod Taylor looks over the latest product at 4-Star Hydroponics: living basil. The company is growing the herb for Kroger, where it will be marketed with the rootball intact. T TRAINING TOMATOES: Lee Taylor walks on stilts down the rows of growing tomatoes to adjust the wires they’re trained to climb. The vines are leaned a few inches forward every few days to encourage new branches to climb. How hydroponic tomatoes are grown in Kansas H YDROPONIC vegetables have been grown in Holland for generations. The plant genetics used at 4-Star Hydroponics in St. John were developed in the Netherlands, and the seeds for the hydroponic family farming operation are imported from Holland. “These plants have been bred to grow well in greenhouse conditions, and to root well in the perlite and nutrient water we grow them in,” Taylor says. Each plant is rooted in a gallon container of perlite; drip irrigation tubes keep the growing medium wet with water that has been enriched with nutrients normally found in fertile soil. He says the plants have also been bred to produce the fruit size and pulp consistency that consumers associate with slicing tomatoes. Generally, he says, tomatoes are considered a fairly easy crop to grow. “They are, in the sense that they survive and are pretty forgiving,” he...

2014 Chevrolet Silverado and GMC Sierra… - GM Service Insights

GM ServiceInsights Online More Genuine GM Parts resources and links. Download this issue and past issues of GM ServiceInsights magazine at... www.gmserviceinsights.com GM ServiceInsights Headquarters 2604 N.E. Industrial Dr., #230 N. Kansas City, MO 64117 Email: dealersupport@proactgroup.com Compliments of your GM dealer. We invite your input and suggestions. Please address letters to the editor to the above address. Letters submitted imply the right to edit and publish. Every effort is made to ensure the accuracy of the information in the offers contained in this magazine. However, printing and typographical errors may occur. These are not intentional and are not the responsibility of GM, any dealer or the companies or individuals who We Support Voluntary Certification create, produce and distribute this magazine. Offers and pricing may change at any time without prior National Institute for notification. The descriptions and specifications in this AUTOMOTIVE SERVICE EXCELLENCE publication were in effect at the time of approval for www.ase.com printing. General Motors reserves the right to change specifications without notice and without obligation. Published letters do not necessarily reflect the opinions of General Motors or General Motors Parts. General Motors, Detroit, MI 48202. © 2013 General Motors • All rights reserved.

2014 GMC Sierra, Chevrolet Silverado… - Gmrepairinsights.com

New ideas that can benefit how your shop operates and profits. GM RepairInsights Online More Genuine GM Parts resources and links. Download this issue and past issues of GM RepairInsights magazine at... www.gmrepairinsights.com GM RepairInsights Headquarters 2604 N.E. Industrial Dr., #230 N. Kansas City, MO 64117 Email: dealersupport@proactgroup.com Compliments of your GM dealer. We invite your input and suggestions. Please address letters to the editor to the above address. Letters submitted imply the right to edit and publish. Every effort is made to ensure the accuracy of the information in the offers contained in this magazine. However, printing and typographical errors may occur. These are not intentional and are not the responsibility of GM, any dealer or the companies or individuals who create, produce and distribute this magazine. Offers and pricing may change at any time without prior notification. The descriptions and specifications in this publication were in effect at the time of approval for printing. General Motors reserves the right to change specifications without notice and without obligation. Published letters do not necessarily reflect the opinions of General Motors or General Motors Parts. General Motors, Detroit, MI 48202. © 2013 General Motors • All rights reserved.

Avoiding 10 Mistakes of Mobile Web Design in Kansas City

In a nutshell, you must devote adequate time to end up making the mobile web design in Kansas City fruitful for your business goals.

Window Cleaning Services
by elitecleanco 0 Comments favorite 10 Viewed Download 0 Times

Elite Clean Co specializes in a quality and affordable office cleaning service for the professionals in the Johnson County Kansas area. Satisfaction GUARANTEED! We guarantee a detailed office cleaning service, and pay close attention to quality control. Often cleaning services just don't care! Elite Clean co is an office cleaning service that cares! We value your business, not just your money. We don't offer cheap gimmicks to get your business. Just the lowest price and quality work.

Koyal Group Training Services: My Biz: Making private investigation a family business

Hunting down a witness, catching a cheating spouse, finding out if someone is really injured — Jeff Marlin of Marlin’s Special Investigation doesn’t have a typical job. Marlin’s father, Mike Marlin, founded the business in 1994 after retiring from the Department of Criminal Investigation (DCI) with the State of Iowa. Jeff, a graduate of the University of Iowa, spent four years in Kansas City working as a police officer, but left the field to obtain his degree in math education. He returned to Iowa in 1996 and was teaching full-time when his father invited him to assist with the investigative work during the summers. “In 2000 my father asked me to come on board full time, and in 2007 I bought the business from him,” Jeff said. Mike Marlin, a 1970 graduate of the University of Iowa, gave up his PI license in 2010, but remains a consultant to the business.

HD Express Taxi Service
by hdexpressjo 0 Comments favorite 15 Viewed Download 0 Times

HD Express Taxi is proudly providing transportation and taxi service for Leawood, Lenexa, Overland Park, Olathe, Mission, Shawnee, Prairie Village, Gardner, Westwood Hills, and many more of the neighboring cities within the Kansas City area. As the metro area’s premiere transportation service we offer clean cars, friendly and reliable service, and affordable rates.HD Express Taxi was established, in Lenexa, KS, in September 2009.

State Sales Tax Rates and Vendor Discounts - Federation of Tax ...

STATE SALES TAX RATES AND VENDOR DISCOUNTS (January 1, 2014) STATE ALABAMA ALASKA ARIZONA ARKANSAS CALIFORNIA COLORADO CONNECTICUT DELAWARE FLORIDA GEORGIA HAWAII IDAHO ILLINOIS INDIANA (2) IOWA KANSAS KENTUCKY LOUISIANA MAINE MARYLAND MASSACHUSETTS MICHIGAN MINNESOTA MISSISSIPPI MISSOURI MONTANA NEBRASKA NEVADA (9) NEW HAMPSHIRE NEW JERSEY NEW MEXICO NEW YORK NORTH CAROLINA NORTH DAKOTA OHIO OKLAHOMA OREGON PENNSYLVANIA RHODE ISLAND SOUTH CAROLINA SOUTH DAKOTA TENNESSEE TEXAS UTAH (3) VERMONT VIRGINIA (3) WASHINGTON WEST VIRGINIA WISCONSIN WYOMING DIST. OF COLUMBIA U. S. MEDIAN STATE SALES VENDOR TAX RATE RANK DISCOUNT MAX/MIN 4.0% 39 5.0%-2.0% (1) $400/month (max) ------------------------- ----------N/A---------------------------------------5.6% 28 1.0% $10,000/year (max) 6.5% 9 2.0% $1,000/month (max) 7.50% 1 None 2.9% 46 2.22% (4) 6.35% 11 None ------------------------------------N/A---------------------------------------6.0% 16 2.5% $30/report (max) 4.0% 39 3.0%-0.5% (1) 4.0% 39 None 6.0% 16 None (5) 6.25% 12 1.75% $5/year (min) 7.0% 2 0.73% (2) 6.0% 16 None 6.15% 15 None 6.0% 16 1.75%-1.5% (1) $50/month (max) 4.0% 39 0.935% 5.5% 29 None (5) 6.0% 16 1.2%-0.90% (1) $500/return (max) 6.25% 12 None 6.0% 16 0.5% (6) $6/monh (min), $15,000/month (max) 6.875% 7 None 7.0% 2 2.0% $50/month (max) 4.225% 37 2.0% ------------------------------------N/A----------------------------------------5.5% 29 2.5% $75/month (max) 6.85% 7 0.25% ------------------------------------N/A----------------------------------------7.0% 2 None 5.125% 31 None 4.0% 39 5.0% $200/quarter (max) 4.75% 34 None 5.0% 32 1.5% $110/month (max) 5.75% 26 0.75% 4.5% 36 1.0% 2,500/month (max) ------------------------------------N/A----------------------------------------6.0% 16 1.0% 7.0% 2 None 6.0% 16 3.0%-2.0% (1) $3,100/year (max) 4.0% 39 0.015 (10) 7.0% 2 None 6.25% 12 0.5% (7) 4.7% 34 1.31% 6.0% 16 None (5) 4.3% 37 1.6%-0.8% (8) 6.5% 9 None 6.0% 16 None 5.0% 32 0.5% $10/period (min) 4.0% 39 None 5.75% 5.75% 26 None 27 states allow vendor discounts Source: Compiled by FTA from various sources. (1) In some states, the vendors' discount varies by the amount paid. In AL and SC, the larger discounts apply to the first $100. In GA, the larger discount applies to the first $3,000. In KY, the larger discounts apply to the first $1,000, while MD applies the larger discount to annual collections of $6,000. The lower discounts apply to the remaining collections above these amounts. (2) Utilities are not permitted to take discount. Collection allowances are 0.73% if total sales tax collected is less than $60,000; 0.53% if total taxes is between $60,000 and $600,000; 0.26% if total sales tax collected is more than $600,000. (3) Rate does not include a statewide local rate of 1.0% in VA and 1.25% in UT. (4) Local option sales tax discount varies from 0% to 3.33%. (5) Vendors are allowed to keep any excess collections prescribed under the bracket system. (6) Vendor discount only applies to the first 4.0% of the tax. A 0.75% discount if paid by the 7th of the month. (7) An additional discount of 1.25% applies for early payment. (8) Discount varies; 1.2% (1.6% for food) of the first $62,500, 0.92% (1.2%) of the amount to $208,000, and 0.6% (0.8%) of the remainder. Applies to the state tax only. No discount allowed on electronically file returns. (9) Sales tax rate in AZ is scheduled to fall to 5.6% on 6/1/13; KS will fall to 5.7% and NV will fall to 6.5% on 7/1/13. (10) Electronic Filers only. FEDERATION OF TAX ADMINISTRATORS -- JANUARY 2014

State Sales Tax Rates & Food/Drug Exemptions - Federation of Tax ...

STATE SALES TAX RATES AND FOOD & DRUG EXEMPTIONS (As of January 1, 2014) STATE ALABAMA ALASKA ARIZONA ARKANSAS CALIFORNIA (3) COLORADO CONNECTICUT DELAWARE FLORIDA GEORGIA HAWAII IDAHO ILLINOIS INDIANA IOWA KANSAS KENTUCKY LOUISIANA MAINE MARYLAND MASSACHUSETTS MICHIGAN MINNESOTA MISSISSIPPI MISSOURI MONTANA NEBRASKA NEVADA (5) NEW HAMPSHIRE NEW JERSEY NEW MEXICO NEW YORK NORTH CAROLINA NORTH DAKOTA OHIO OKLAHOMA OREGON PENNSYLVANIA RHODE ISLAND SOUTH CAROLINA SOUTH DAKOTA TENNESSEE TEXAS UTAH VERMONT VIRGINIA WASHINGTON WEST VIRGINIA WISCONSIN WYOMING DIST. OF COLUMBIA Tax Rate (percentage) 4 none 5.6 6.5 7.5 2.9 6.35 none 6 4 4 6 6.25 7 6 6.15 6 4 5.5 6 6.25 6 6.875 7 4.225 none 5.5 6.85 (5) none 7 5.125 4 4.75 5 5.75 4.5 none 6 7 6 4 7 6.25 5.95 (4) 6 5.3 (2) 6.5 6 5 4 5.75 Food (1) EXEMPTIONS Prescription Drugs * * 1.5% (4) * * * * * * * * * * (4) * * * * 1% * * * * * * * * * * * * * * * Nonprescription Drugs 1% * * * * (4) * * * * * 1.225% * * * 1% * * * * * * (4) * * * * * * * * * * * * * * 5.0% * 1.75% (4) * 2.5% (2) * * * * * * * * * * * * * * * * * * * * * * * * * -- indicates exempt from tax, blank indicates subject to general sales tax rate. Source: Compiled by FTA from various sources. (1) Some state tax food, but allow a rebate or income tax credit to compensate poor households. They are: HI, ID, KS, OK, and SD. (2) Includes statewide 1.0% tax levied by local governments in Virginia. (3) Tax rate may be adjusted annually according to a formula based on balances in the unappropriated general fund and the school foundation fund. (4) Food sales subject to local taxes. Includes a statewide 1.25% tax levied by local governments in Utah. (5) Nevada sales tax rate scheduled to decrease to 6.5% on July 1, 2015. FEDERATION OF TAX ADMINISTRATORS -- JANUARY 2014

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