30 August 2009

CURRENT WORKOUT




I will be using this as a work-around for the iPhone since it can't display items in the background an will re-post/renew any forms that have data entered... essentially allowing me to load this page, see my workout and enter each exercise as I complete it.

29 August 2009

Periodic workouts using google forms/spreadsheets

From Blogger Pictures


Using Google Docs spreadsheet forms to collect data and submit to google spreadsheet was able to collect random entries, display last reps/weight for five sets and then using Michael Galloy's Dashboard Widget formula to calculate 1 RM and using a formula using natural log for growth and decay was able to determine next workout RM given goal RM and date expected.

Taking things a bit further incorporated in a min/max reps per set and next highest 5lb weight to make minimum of desired next set RM from reps/weight.

Variable workout period in days, which changes the RM and in turn the weight according to Reps.

Incorporated a way to select what to workout and ultimately Next workout with date/reps/weight and ultimate max RM...

Allot of work, but making a very simple process of looking at next exercise and then using google forms to enter it.. simple :)



Using Google Docs spreadsheet forms to collect data

26 August 2009

Calories Burned during exercise - calculator



The interesting thing about this activity calculator is it does VO2 max and MET equivalent as well.

25 August 2009

Alaska Highway Bed & Breakfast








This our Bed and Breakfast site... if you have any questions please call :)

iTunes podcast smart playlist


I listen to podcasts on a regular basis, and found that iTunes is missing an easy way to collect all my new / unlistened podcasts in one place. That is why I made this smart playlist.

Update your podcasts as you would regularly. For me I have turned off automatic update, leaving it on manual as I don't always want iTunes downloading all the podcasts if I'm not going to listen to them. Some I have set to keep all and some like news podcasts only keep the latest.

I have my iPod touch set to sync the smart playlist which I call PODCASTS. I select all podcasts and select update, then when all are downloaded I sync my iPod touch. This leaves all the new podcasts in their own playlist sorted by length (shortest first). That way I get through the news first as they are usually 5-10 min max.

If I am working around the house I will sync my iPod shuffle by dragging all the podcasts into the shuffle library for the same effect.

I have found that I had to separate the video / audio podcasts so made another smart playlist exactly the same that has 'video' instead of 'audio' as final criteria.

Hope this is useful... I know it has saved me allot of time, especially when I just want to go outside and work on a project... I don't seem to have much patience at that point :)

15 August 2009

FlightAware Fort Nelson Flight Info

I found this site very useful ... not just for Fort Nelson flights :)

UTC/PST CLOCK





UTC



LOCAL


Online time converter.

Flight info for Fort Nelson

14 August 2009

Uniquely Tag Items using Day and week of the year


This came about because I was trying to create a filing system that used a unique serial for items regardless of system. What I came up with was day of the year with 24 hour clock and week of the year. This is more as a solution to how do I refer back to some notes/information in the future and adding onto normal note taking styles. Pile of Index Cards or PoIC is another possible solution but find I am space limited and wanted a generic system to work on cards, email whatever.

9225:1134 This represents 225th day in 2009 at 1134, the assumption is that you won't come up with more than one item per minute (if you do the use A..B etc) but have found for all practical purposes there isn't any need to. This serial number can be referred to using any reference system and every number is unique, right from collecting your mail to thinking of something to surfing the web, email etc it all works. With indexed searching like spotlight and google desktop you can search for these terms across your files/ email etc / blog whatever. What now ties these items together is a unique number a 'key field'. If you combine index number with color coded shorties you get a simple but effective system.

9w30 30th week of 2009 .. this is used for a weekly bring forward file or tickler. Just tag something with this code and make sure you check / search for the key term on sunday or monday of the week and it will come forward as well.

The current DOY and TIME as well as WOY.

13 August 2009

PE1A1 Thermodynamics Flashcards




For the most part the questions used in Thermodyanmics are in three parts (Reed's, BCIT and PanGlobal books), for now my review is focusing on Reed's Volume 3 - Thermodyanmics and the reference numbers are for questions in that book. As there is so much material and it is all in the same book I didn't make actual flash cards but refer to questions out of the book.


Here are the actual card stats.


PE1A1 Thermodynamics Flashcard Stats





Here is the summary spreadsheet I use to track and record flashcard stats, roughly speaking it tracks using a Leitner style study technique. The most recent is here.

12 August 2009

Five Classic Ways to Boost Your Note-Taking [Back To School]

Five Classic Ways to Boost Your Note-Taking [Back To School]: "

If your note-taking skills are suffering from summertime rigor mortis, now's as good a time as any to throw a new technique into the mix. Let's take a look at some new and old tools for improving your ballpoint repertoire.

Photo by JasonRogersFooDogGiraffeBee.

The Cornell method

This oldie is a highly-regarded, very common system that makes it especially easier to retain information. By reviewing things as you go, you might even get away with less studying.

Divide your page into two columns. The left one (which could also just be the back of the previous page in your notebook) is narrower. You're going to jot larger ideas in this column: the 5-dollar-words and big bullet points. In the right column, you're going to take down as much information as possible. The right column is allowed to be messy, have pictures and tables—it's not necessarily organized. To some students, it's just regular notes. But as you go, record the main corresponding idea in the left column.

Every so often, cover the detailed notes on the right and just examine the main points and new vocab. See how much you can recite and explain in your own words. Then remove your hand and see how you did. Depending on the teacher, you might do this during lulls in the discussion or after class.

Some versions of the Cornell system leave the last few lines on each page for summarizing the whole page. Since what's on a given page doesn't necessarily group together nicely, I don't recommend doing it. But summarizing can help you with wading through piles of pages when studying time comes.

For a more in-depth look at the Cornell method, take a look at our previous guide to taking study-worthy lecture notes.

Go visual

It's tough to enter a classroom with colored pencils and still expect your fellow students to take you seriously. But unless you try it, you'll never know if it works better for you. Forget the status-quo and try something visual. Color-code with different pens, pencils, and highlighters. You might not have seen a web-style map of ideas since elementary school, but mind-mapping is hailed as quite an efficient way to group data. It needn't even be a rigid classification system—anything is better than doodling in the margins.

Switch mediums

For how tech-savvy our generation is, I still see surprisingly few laptops in classrooms. Try it out a few times and see if you like it. Particularly, if you're the type who outlines, computers let you go back and organize information on-the-fly. Laptops also let you and your classmates AIM with real-time questions about the opposite sex the lecture. There are also programs made just for taking notes, sharing them, organizing them, etc. Wikipedia has a great table that compares them all, or you can take a look at Lifehacker reader's favorite note-taking tools.

On the other hand, if you already use a laptop, try the pen-and-paper route again. Let loose a bit and see how that goes. Try scribbling out mistakes and drawing arrows everywhere. Or try one of the visual techniques above, most of which are difficult on a computer.

Shorthand

Notes are probably the only place in the classroom where internet slang is commendable. Trying some new shorthand is a really geeky way to slightly tweak your engravings and get you amped about taking notes again. Here are a few resources to get you started:

A Guide to Alternative Handwriting and Shorthand Systems
Shorthand Shorthand Shorthand

My favorite method is called Teeline—anyone can look at this one and learn a few things. It's mostly based around removing unimportant letters and making complex letters easier to write quickly.

Instead of converting entirely to shorthand, you might try translating just some of your most-frequently used words into a shorthand 'language' that takes less time to write.

If you're taking notes on the computer, supercharge your repetitive typing with tools like our very own text-replacement application Texter (Windows) or TextExpander (Mac).

Don't

Oh goodness! Don't take notes? How controversial!

Well, it couldn't hurt to relax every once in a while. Especially in small classes and seminar situations, staying engaged through discussion and questions might do you better than scribbling every word.

Here's another way to avoid taking notes: Record your lectures. Digital recorders can capture hours of audio. Sit back and just listen. After class, you can play it back at double-speed and take notes in half the time. Take that, engineers!

The school-bound productivity nuts at weblog HackCollege will be joining us all week to offer their perspective on making the most of your Back to School regimen.







"

09 August 2009

NIGHT SHIFT AND JET LAG - and not feeling tired




What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do. - Bob Dylan -

I like getting up and doing what I want to do, not being so tired and groggy that I am falling asleep every time I sit down or not being able to remember simple things through out the day. Having a clear mind and fresh body... sometimes you can power through it but for the most part, the longer I was on nights the harder it was to get my system back onto days afterwards.

Most of us are aware the circadian rhythm controls how aware and alert you are among other things. I tried all the usual tricks, but after working nights I was left messed up... usually the second day off was the worst, hitting my wall in the afternoon. My rule was to never make major financial decision or cook with fire while on nights or right after.

There was an article Starving yourself may fend off jet lag, seemed interesting and hopeful.

Basically, by starving yourself for 14-16 hours you reset your internal clock, letting you wake up about an hour or so before that time the next day. The idea being you don't want to miss an opportunity to feed when situations change in the wilderness.

Taking that idea on my last night shift, I eat dinner at 5:30 pm work my night shift till 7:30 am without eating (just drinking liquids with not calories) and then eat a breakfast of oats, eggs, milk etc the next day after I get home about 8:30 am. I then goto sleep till 2-3 pm, get up have dinner at 5:30 PM again. Goto bed around 10-11 pm without eating anything since supper... then magically wake up before my alarm usually around 7 am.

The day I wake up I am 80-90% functional, more importantly I don't crash or power-out. What determines my alertness is more based on how much sleep I get now not how many nights I have worked.

What I find hard is not snacking at night, when I do I tend to be less alert as I think it doesn't re-enforce my rhythm.

What doesn't help is that I live in Fort Nelson which in june has almost 24 hours of light and in December has almost 24 hours of darkness...

Something I have come to realize since I have been manipulating my sleep patterns is that what my parents said was right all along.

Don't eat before you goto bed. Make sure you eat a good breakfast for a good start to the day :)

Another example of fasting that works

GIRLS ARE EVIL :)



This is an old one but classic :)

ITUNES MOVIE LIST



This list is an exported movie list from our itunes library, all movies are either purchased with itunes or compressed from purchased DVDs using Handbrake

Movie list can be found here.

08 August 2009

HACK Panasonic DEH-1400 for ipod input




The things we do for entertainment... we have a Panasonic DEH-1400 car stereo installed in the control room at work, which doesn't have any aux input... so if you want to play CD's or listen to our one radio station your in luck, anything else (like listen to an ipod) your SOL.

Well... we have a 36" HD TV that is good but not very loud, so the project was to install an aux input in the DEH-1400.

This involved ripping the player apart and soldering directly on the circuit board... it went well.. radio still works and now we have a sweet AUX input...

So now using my iPod touch with HD component out and aux input to the radio we have a very nice movie playing setup... the original how to is here

07 August 2009

Solitaire City is evil

I am addicted to this stupid game, and since it's on the iPod I can play it anywhere. Translation waste time anywhere :)


-- Post From My iPhone

P*R*0*X*Y test



  

Java (J)  JavaScript (JS)
 Cookies (C)  Active X (AX) User Agent (UA)

Note: Use checkbox to enable. Enabling Java and JavaScript could pose risks to your anonominity






IE users view page source

06 August 2009

ENERGY EXPENDITURE




Online spreadsheet to calculate energy expenditure for some common activities. Change this here

SKYPE ME



Skype Me™!

FAMILY CALENDAR



A live version of the family calendar can be found here.

Bannock recipe - From Fort Nelson Museum






















Original post at Bannock

Ingredients
(can be halved)

4 cups flour
2 tbsp sugar
2 tbsp baking powder
1 tsp salt
3 cups water
raisins (optional)

Method

Mix dry ingredients. Add water and mix dough to a drop consistency.

Melt cooking fat or heat oil in a frying pan until hot.

Drop tablespoons of mixture into hot fat.

Fry until brown all over.

DESPERATE GROUND

well, I'm at it again ... PE1A1 Thermodynamics on 19 Oct 09. I need to study 7hrs a day till then to be able to write a 3.5 hr exam and feel confident I will pass.


-- Post From My iPhone

FAT CALIPER


For myself, using the skin fold method on my own spreadsheet, Accu-measure caliper taken at the suprailliac (2cm above the hipbone). Put left index finger on point of hip bone and move up one inch.

Pinch suprailliac skinfold between thumb and forefinger, pull skin and fat away from muscle tissue.

Place caliper over skinfold 0.5 cm from finger, close caliper until there is a click, release.

Repeat three times, taking the average. To find out your percent enter your age in this form. For another more involved method.

03 August 2009

A LITTLE MOTIVATION

Since I have actually started my studying, figured this would be a good motivator.... at least for me :)

Why do I only stay at a job for 9 years?




Expert - Wikipedia, the free encyclopedia I ran across this in Wikipedia suggesting that an expert is someone who spends 10 years or 10,000 hours deliberate practice ... maybe I'm not an expert but tend to get severely bored @ the 9 year mark... hmm

02 August 2009

basal metabolic rate - Wolfram|Alpha



basal metabolic rate - Wolfram|Alpha

I stumbled across this BMR calculator, very useful...