- RunAbove uses SSH keys only, no root password.
- Instructions for using SSH keys on their website do not work well.
- PuTTYgen, number of bits should be 4096
- Copy paste public key from PuTTYgen directly on to the website. If we save the public key and try to copy it, it won't work.
- Save the private key file.
- Save the public key as well, but not from the PuTTYgen interface, instead copy from there to a text file.
- Connect as suggested: https://community.runabove.com/kb/en/instances/create-ssh-keys.html
Saturday, January 10, 2015
Posted by Idler at 10:56 PM
Saturday, July 12, 2014
Tuesday, September 27, 2011
Monday, September 05, 2011
Friday, September 02, 2011
Posted by Idler at 10:45 PM
Sunday, July 03, 2011
... counteracts the biological tendencies. By lowering testosterone, Depo-Provera reduces sex drive. Males can have sexual intercourse but do not want to. Depo-Provera also decreases aggressive tendencies by reducing testosterone. "[T]he castrated criminal would be more docile and have a better opportunity to be rehabilitated, educated, and to become a worthwhile citizen"
Posted by Idler at 1:37 PM
Sunday, May 22, 2011
- Get OBi100.
- Get a Google Voice number. Place a call via Gmail.
- Login to Google Voice, Phones, check ONLY Google Chat. OBi uses Google Chat/XMPP.
- Find OBi100 IP address from your router. Login to the IP, default password admin, admin.
- Change Auto Provisioning - disable Firmware Update and Auto Provisioning
- Change Network Settings - Static IP, Subnet Mask, Default Gateway, DNS.
- Register at obitalk.com. This is simple, just register online and call the number from your phone, your device serial number and MAC address will be registered with obitalk.com
On obitalk.com, configure Service Providers, select Google Voice and enter Gmail credentials. This should automatically setup your device for GV incoming and outgoing.
- Update: Login to obitalk.com. You will see 2 entries under My OBi Endpoints. Select OBi 100 (or 110 if you have that). Under "Configure Voice Services", you will find Google Voice setup. This will automatically configure the "Service Provider 1".
Some folks may have a problem with incoming calls. A possible solution is to use SIPGATE. See Amazon reviews for setup details.
Posted by Idler at 6:37 PM
Six years ago I started on the RCAF's old 5BX program (a quick Google search will lead you to the booklet that describes it -- dead simple) and, in exchange for 11 minutes of exercise a day on an open floor, had the body I've always wanted within a year.
I've since moved on to weights and other gym-like stuff and have not had back pain in years.
Posted by Idler at 10:29 AM
After doing tons of PT, and trying everything from yoga to pilates to accupuncture to cyclobenzeprine, I figured out three main exercises that strengthen the muscles in the lower back:
- "superman": lay on your stomach on the floor. raise your left arm and right leg up at the same time. hold for a count of five. repeat on other side. do this 10 times for each side.
- "planks": this is like a pushup but you're on your elbows and instead of doing a pushup, you just hold in that position. It sounds easy but is very hard if you don't have strong abs. try to work up to 3-5 sets of 60 seconds at a time.
- "bird dog": like the superman but you're on your knees and hands, doggy style. raise left leg and right arm at the same time, hold for count of 5. alternate. do 10.
Those three things, and being generally in shape have helped my back more than anything else I've tried. You can find videos of them on youtube if you google those exercise names with "core fitness" or similar search strings added in.
Other lifestyle changes are good, too. Don't sit down in a pile for 8 hours at a time. Get up and move around, even if you're just getting out of your chair at least once an hour. Change your position. Sit on an exercise ball for a while, lie down on a couch with a laptop for a while, work standing up for a while. Go for a walk at least an hour a day.
I've found that pilates is much better for back care than yoga. many of the yoga moves are not good for your back if you have slipped discs. in particular, "downward dog" which is the staple move of most yogas is not good if you actually have a back injury like mine. Pilates arose out of rehab so most of the moves are safer for your back. I mention these activities because one of the side effects of back problems (or sometimes the cause of back problems) is very tight hamstrings. You'll need to do some sort of stretching to get the hamstrings back in order and I've found this easier to do in a structured, class context.
Posted by Idler at 10:26 AM
Psychologically, a person who just lost enough money to have paid for 5-10 years of rent is not a very likely candidate to go back into the market where he was just burned.
Thus the more houses are sold, the worse the buyer-seller ratio will get. Every sale has a roughly 37% chance of removing a person from the real estate ownership market. More and more Americans will be conditioned to the idea that home ownership is a waste of time and money, not to mention the inflexibility that it imposes on a person who might otherwise have been able to get a better job by moving.
Summary: Why would house prices continue to fall then? The longer that house prices fall, the more people will critically assess whether it makes any financial sense to own and conclude “it does not”. They withdraw themselves from the market of potential buyers, at least for 10 years or so until they forget what wounds they suffered and how boring they were when they owned.
Posted by Idler at 10:19 AM
Tuesday, May 10, 2011
When you’re looking for a comprehensive way to connect the technologies that run your home, the Vivint Home package is the answer. It features all the products in our Security and Energy packages, but also gives you a lot more. It includes automatic door locks, video surveillance, and non-emergency alerts. With only a $199 activation fee* plus the monthly monitoring charge, this package provides simple, affordable home automation.
From premier security, to heating and cooling, to access control and video surveillance, our Home package meet your needs today while helping you prepare for a smarter future. Its additional products include automatic door locks, video surveillance, and non-emergency alerts. And you can manage them all through your computer or smart phone, so you always know exactly what’s happening at your home—even when you’re not there.
Posted by Idler at 11:25 PM
Sunday, May 01, 2011
This had happened very briefly once before in 1979/80 when America was inflating the dollar faster than usual and investors started to rein back on buying US Treasury bonds. The gold price spiked up to $2,300/ounce. Volcker (then Chairman of the US Fed bank) raised interest rates to 20% and investors immediately sold their gold and bought dollar bonds instead. The gold price immediately collapsed. This time, however, gold has taken 11 years to rise and has done so steadily from about $300 to $1560/ounce. This time, Bernanke (the present Chairman of the US Fed bank), dare not raise the interest rate even by 0.25% for fear of plunging America into economic depression. Nor can the Bank of England do so. The European Central Bank has raised its low rate only very slightly in an effort to reduce inflation. It cannot raise it to normal levels because, like America and the UK the Eurozone stands on the edge of depression.
But it’s America—hitherto the central financial pivot of the world—that’s crucial. Its national debt, which was only 20% more than its annual GDP at the time of Bretton Woods is now almost four times higher. As both Europe’s and Japan’s debts, it is already higher than its taxpayers can possibly repay. Sooner or later it is going to have to pay some or all of its immense debts with gold—when the price of gold reaches high enough.
There are those commentators who still say that the present rise in gold price is a spike. But scores of central banks in the world, including China and Russia and the vastly prosperous Middle East oil and gas countries, don’t think so. Gold speculators have almost been driven out now, such is the heavyweight demand for the metal. Gold is now making its way back to its traditional role as the background currency which doesn’t inflate. You can be certain that although Bernanke of the US Fed and Geithner of the US Treasury are saying all sorts of brave things to the world, they are even now thinking seriously of how to bring about a gold standard world trading currency. This is what China and Russia have been asking for for years. This is what Zoellick, of the World Bank suggested last November.
Posted by Idler at 9:31 PM
Tuesday, April 26, 2011
The student athletes completed more successful crossings than the nonathletes, by a significant margin, a result that might be expected of those in peak physical condition. But what was surprising — and thought-provoking — was that their success was not a result of their being quicker or more athletic. They walked no faster than the other students. They didn’t dash or weave gracefully between cars. What they did do was glance along the street a few more times than the nonathletes, each time gathering slightly more data and processing it more speedily and accurately than the other students.
“They didn’t move faster,” said Art Kramer, the director of the Beckman Institute and a leader in the study of exercise and cognition, who oversaw the research. “But it looks like they thought faster.”
... the finding did have a certain intuitive logic. “To the extent that athletes, in their sport, must routinely make split-second decisions in often very complex environments (e.g., whether to pass or kick the incoming soccer ball), it would make sense to me that they would have superior skill sets in processing the fast-paced information to successfully cross the street.”
Posted by Idler at 6:55 AM
Sunday, April 24, 2011
Found this rowing machine while searching for ergometer (see High-Intensity Interval training). Has the highest-rating I've ever seen on Amazon. 94 rated 5 out of a total of 100.
From: What’s the Single Best Exercise?
the burpee, in which you drop to the ground, kick your feet out behind you, pull your feet back in and leap up as high as you can. “It builds muscles. It builds endurance.” He paused. “But it’s hard to imagine most people enjoying” an all-burpees program, “or sticking with it for long.”
And sticking with an exercise is key, even if you don’t spend a lot of time working out. The health benefits of activity follow a breathtakingly steep curve. “The majority of the mortality-related benefits” from exercising are due to the first 30 minutes of exercise, said Timothy Church, M.D., who holds the John S. McIlhenny endowed chair in health wisdom at the Pennington Biomedical Research Center in Baton Rouge, La. A recent meta-analysis of studies about exercise and mortality showed that, in general, a sedentary person’s risk of dying prematurely from any cause plummeted by nearly 20 percent if he or she began brisk walking (or the equivalent) for 30 minutes five times a week.
“I personally think that brisk walking is far and away the single best exercise,” said Michael Joyner, M.D., a professor of anesthesiology at the Mayo Clinic in Rochester, Minn., and a leading researcher in the field of endurance exercise.
interval-style walking (three minutes of fast walking, followed by three minutes of slower walking, repeated 10 times). The results have been striking. “Physical fitness — maximal aerobic power and thigh muscle strength — increased by about 20 percent,” Dr. Nose wrote in an e-mail, “which is sure to make you feel about 10 years younger than before training.” The walkers’ “symptoms of lifestyle-related diseases (hypertension, hyperglycemia and obesity) decreased by about 20 percent,” he added, while their depression scores dropped by half.
“I nominate the squat,” said Stuart Phillips, Ph.D., a professor of kinesiology at McMaster University and an expert on the effects of resistance training on the human body. The squat “activates the body’s biggest muscles, those in the buttocks, back and legs.” It’s simple. “Just fold your arms across your chest,” he said, “bend your knees and lower your trunk until your thighs are about parallel with the floor. Do that 25 times. It’s a very potent exercise.” Use a barbell once the body-weight squats grow easy.
The squat, and weight training in general, are particularly good at combating sarcopenia, he said, or the inevitable and debilitating loss of muscle mass that accompanies advancing age. “Each of us is experiencing sarcopenia right this minute,” he said. “We just don’t realize it.” Endurance exercise, he added, unlike resistance training, does little to slow the condition.
High-intensity interval training, or H.I.T. as it’s familiarly known among physiologists, is essentially all-interval exercise. As studied in Gibala’s lab, it involves grunting through a series of short, strenuous intervals on specialized stationary bicycles, known as Wingate ergometers. In his first experiments, riders completed 30 seconds of cycling at the highest intensity the riders could stand. After resting for four minutes, the volunteers repeated the interval several times, for a total of two to three minutes of extremely intense exercise. After two weeks, the H.I.T. riders, with less than 20 minutes of hard effort behind them, had increased their aerobic capacity as much as riders who had pedaled leisurely for more than 10 hours.
The only glaring inadequacy of H.I.T. is that it builds muscular strength less effectively than, say, the squat. But even that can be partially remedied, Gibala said: “Sprinting up stairs is a power workout and interval session simultaneously.”Meaning that running up steps just might be the single best exercise of all. Great news for those of us who could never master the butterfly.
Posted by Idler at 7:38 PM
The test subjects were divided into two groups: those who stayed in an urban environment and those sent to a forested area. Both groups engaged in the same activities and ate the same diet. It is thought that the chemical phytoncides, an oil that defends trees from insects and decomposition, somehow affect the chemicals in the human brain.
In other studies, it was demonstrated that there was an increase in natural killer cells that fight cancer, an increase in white blood cells, and a reduction of glucose levels in diabetics.
In the U.K. and in Europe, depression is being treated with farm work and gardening. Whether it is tending plants or animals, the act of caring for something alive in the fresh air has had a positive effect on patients with clinical depression.
Posted by Idler at 6:08 PM
Trees are good for you. Walking in the woods can reduce stress and depression, ease muscle tension, counter attention deficit disorder, and even calm an erratic heart.
You knew that anyway, but fortunately intrepid Finnish researchers have come up with interesting proof. Published in Environmental Health Magazine, the Finns have collated evidence that forests promote Human Health. Forests reduce physical and mental stress. The researchers say, " Forests represent rich natural pharmacies by virtue of being enormous sources of plant and microbial material with known or potential medicinal or nutritional value. Forest food offers a safety net for the most vulnerable population groups in developing countries, and healthy forest ecosystems may also help in regulation of infectious diseases." Despite the large amount of work on biodiversity and forests, the psychological and medicinal aspects have not been studied greatly. Perhaps their very familiarity made them elusive as a subject of study - we all know from childhood on that it is good to have a romp in the woods.
Forests may even have an anti-cancer factor, "Forest visits may strengthen the human immune system. Spending time in forest increases natural killer (NK) activity in humans. The increase was observed as long as 30 days later. Since NK cells can kill tumor cells by releasing anticancer proteins, forest visits may have a preventive effect on cancer generation and development," according to Japanese researchers.