Basically it explains to you what all of these SOPA, ACTA etc. internet related laws are trying to achieve and why people are against them.

If you are in Ireland email your local TD or even if you are not you can sign the online petition

http://stopsopaireland.com/

What is doubly annoying is that iTunes doesn’t actually store the podcasts, they are stored on another site. iTunes is in fact just a directory of podcasts. So if the people who make the podcasts just gave us the original link to the site they are using to actually store the podcasts I could easily add them to my android or any non-apple device for that matter. It’s really annoying!

Luckily the website http://itunes.so-nik.com/ allows you to simply paste in the iTunes URL and it finds the back end website URL that you can add to your android. Sorted!

This is the response I got.

“This is in reply to an e-mail you had sent to Mississauga Transit concerning an incident in which occurred on October 15, 2011 at Eglinton and Hurontario with respect to Rt 35 eastbound.
I would like to advise you that the matter has now been dealt with accordingly however, due to privacy issues governed by Labour Law I am not at liberty to discuss or divulge any personal information in regard to the action taken. Please rest assured that the necessary action has been taken.
If you have any further questions or concerns, please feel free to contact our Customer Service Department.”

Translation “Fuck off”

Well played Canada.

It has 3 workouts areas, all of which you can edit.

Inspiration

1) Chest and Upper Back

2) Shoulders and Arms

3) Legs and Lower Back.

Also it has entries for the date, reps and weight. Again all editable.

Feel free to use it for whatever you want but please let people know where you got it.

Download it here.

Finally after visiting a Physiotherapist I discovered that the problem was simply a weak core. As I sit at a desk pretty much all the muscles that support my back were very weak. My Physio gave me 4 simple and easy exercises to do each day which have totally fixed my back. I’ve shared them with a number of people who also have bad backs and the results have been 100% positive.

I’m including instructions below in the hope that they will help other people as much as they’ve helped me.

Hip Flexor Stretch

Step forward with your right foot while keeping your left knee on the floor. Put your hands on top of your right thigh. Slide your back leg behind you until you feel the stretch in the front of the hip. To intensify the leg stretches, push your hip forward, straighten your body, and put your hands on your front knee. Hold for 10-12 seconds and then change sides.

Do this 2 times (Twice each side)

Seated Russian Twist

Sit on the floor with knees bent like in a “sit-up” position. The feet should be kept together and slightly above the ground (10cms). The torso should be kept straight with the back kept off the ground at a 45 degree angle. Arms should be held together away from the body in a straight fashion and hands kept locked together like a ball or one can hold a weight to increase the difficulty. Next, the arms should be moved from one side to another in a twisting motion, with each swing to a side counting as one repetition. Twist around as far as possible and touch your hand on the floor. HKeeping your feet off the ground at all times.

(Do 2 twists, then hold for two seconds facing forward, then do 4 twists and hold for 4, then 6, 8 and so on. Try and reach 12)

Do this exercise twice. When you can easily reach 12 add a weight.

Toe Touch Sit ups

Sit with your legs crossed at the ankles and pointing towards the ceiling. Do 12 sit-ups touching your toes at the top of each sit up. Do 12 sit-ups.

(Repeat twice)

Reverse Trunk Twist

Lie on the floor with your back relaxed and your arms out to the sides forming a “T” with your body. Extend your legs straight up in the air so your hips form a 90-degree angle with a slight bend in your knees. Lower your legs toward one side, keeping your feet together and your back on the floor. Stop at the limits of the strength of your abdominal and oblique muscles. Slowly return to the starting position. Repeat on the other side.

Do 2 sets of 12.

Happy Easter Sunday. On this day in 1916 Irish Volunteers rose up against The Crown.

The first 2 minutes of this video sums up really well what else we could be doing with that money. Including sending half a million Irish people into Space. I know my girlfriend would love that.

This is why I’m moving to Canada next month. I’d rather pay tax in a country where my money goes to universal healthcare.