All 41 entries tagged Life

sky remote control setup

1. Find out the code.
In ineteractive mode, press 5 customer service. Then Then Select Equipment help from the menu.Next select the question – How do i programme my sky remote

Follow insturctions.

2. Change remote control to TV mode with put hand in front of remote control

3. Hold down the select and red buttons for 2-3 seconds until the LED blinks twice; Enter the code

4. Change remote control to SKY with hand in front of remote control

Hongfeng Sun : 24 Mar 2008 20:04 |  Tags: Life |  Comments (0) |  Close comments |  Report a problem

BMR

Writing about web page http://www.weightlossforall.com/how-many-calories-in-food.htm

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Activity Multiplier

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

for me:

I need 1630 per calogies * 1.55 = 2530

Daily Protein Requirements

Sedentary to low levels of activity: 0.75
Regular activity > 1 hour per day:1.0 – 1.2
Endurance athletes:.2 – 1.4
Strength athletes: 1.6 – 1.7

1 egg: 7

For every Kg of body weight 1.3 kcal is required every hour
For each hours training you require an additional 8.5 kcal for each Kg of body weight

Hongfeng Sun : 04 Oct 2007 13:37 |  Tags: Life |  Comments (0) |  Close comments |  Report a problem

Tennis rule

The maximum number of sets in a match is five for men and three for women.

Usually the first player to win six games wins a set but if the score becomes five-games-all, one player must be two games ahead to win the set.

The tie break rule.

Under this rule, once the score reaches six-games-all (it was originally eight-all but reduced to six in 1979), a tie break is played to decide who wins the set.

The first player to win four points wins a game.

So if a player wins four points straight their scoring will go 15-0, 30-0, 40-0 then game.

The exception is if both players win three points each (i.e. 40-40) which is called deuce.

Then the winner is the first player to then win two points in a row.

Hongfeng Sun : 25 Jun 2007 16:29 |  Tags: Life |  Comments (0) |  Close comments |  Report a problem

Drain central heating system

Writing about web page http://www.letsfixit.co.uk/html/central_heating.html

Today I drained the centre heating. Steps as follows:

• Turn the centre heating off.
• Open the outside valve for 5 minutes.
• Open the vent (bleeding point) on ALL radiators. Might need to open the thermostat as well
• Pour inhibitor in one of radiator
• Turn off the outside valve. and turn off some vents
• Turn the two inlet valve under boiler and pressure bar is above 1.0
• Check whether water from vents then close it
• bleeds vadiators
• run for a while

A good article copied from somewhere

• BALANCING, and LOCKSHIELD VALVES (LSV’s): Most standard radiators will have one valve each side (see pictures HERE). One is the “normal” one for turning individual radiators on and off, and the other one (the LSV) is either used for balancing the flow to get even temperatures between rooms, or for isolating a radiator for removal (decorating etc), when both valves are off. If you have to do this, ensure that you remember how many turns the LSV was from the closed position, so that you can put it back to its previously balanced state.
  Usually the FIRST radiator in any zone/loop has the most flow rate, and the last one the least, unless well balanced. Always BALANCE the flows with any TRV heads fully open, or the adjusting head unclipped from the valve. Try to aim for about 10 to 12 degrees C (17 – 20 F) difference between the incoming and outgoing water pipe.
  A thermocouple meter is “OK” for this (L55AN from MAPLIN), but Maplin also sell an IR (Infra Red) meter (Number N20BB), for about £30, that is quicker to sense, and does not require close full contact with the pipe. ETI LImited also sell a very good IR Thermometer (the TN2), for about £39 with delivery and VAT. There is also a TN1, at about £23. Both appear to be available at this site link: http://www.fluesystems.com/thermometer/ There are alternative ones mentioned on the following site too from about £27: http://www.thermometersdirect.co.uk/acatalog/Thermometers_Direct__In frared_thermometers_6.html

• If you drain and remove a radiator, and your system is a mains pressurised combi boiler, then after refitting and bleedind the radiator, you will find that the pressure will have dropped. Repressurise using the COMBI FILLING LOOP (near the boiler or pump), and open the 2 control valves until the pressure is between 1.2 and 1.5 BAR (or whatever is reommended in you manual). Close off the 2 valves, and check that the boiler fires up. Some boilers will not fire up if the pressure is too low.

• If yours tends to “kettle” even on the lower settings, this may indicate a need to descale and flush the system. There are proprietary descalers available for systems with copper and aluminium boilers.ALWAYS FOLLOW THE INSTRUCTIONS. Try SCREWFIX 43140 (£12.29), or 51463 (£13.99).

• Never run your central heating system without an inhibitor. To tell if you have enough, take a jar with a screw lid, and fill it with some water from the header tank. Put some steel or iron nails in the jar, and screw the lid tight. If the nails start to rust after 2 weeks, you do not have enough in your system. The presence of a good quality inhibitor prevents the corrosion and rusting of your radiators form the inside, and in so doing stops the production of gases that require bleeding. It also acts as a lubricant for the pump, helping to increase its life. Try the SCREWFIX site for various inhibitors (e.g. FERNOX MB1 97287, or SENTINEL X100 79683)

• Check the position of your hot water tank thermostat on a regular basis. These can get knocked out of position, and the dial can get knocked to the wrong temperature. Somewhere between 50 and 60 degrees is OK. I settle for 55 on mine.

• Likewise, check the thermostat on the BOILER occasionally. You usually do not need it set as high in summer as in the winter. If it is left up too high, always circulating around the hot water circuit only (a short run of pipe), it tends to “kettle” a bit, before the boiler thermostat cuts in. That is, they sometimes make a noise like a kettle coming to the boil.

• If fitting TRV’s (Thermostatic Radiator Valves), avoid fitting too many, unless you have AUTOMATIC BYPASS VALVES fitted to your system, that can cope with many valves shutting off the radiator flow if they are turned too low. Also avoid fitting one in the area where the room thermostat is, otherwise it may be running all the other radiators too warm, if that TRV is set too low. A good plan is to only fit them in bedrooms, and en-suite rooms that might get too warm. Aim for no more than 50% of radiators in any major zone or loop (i.e. upstairs or downstairs), unless you are going to fit an ABV.

• To check your BTU (heat output) requirements if you need to change or add radiators to your system, try this very useful site link: http://www.theradiatorcompany.com/heatoutput/

• To make draining radiators easier, try this neat DRAINEASY kit made by WALDCO. See: http://www.waldco.co.uk/instructions.htm The main home page shows current stockists: http://www.waldco.co.uk NOTE: if you have a towel radiator with vertical valves, this kit will avoid having to drain down your system, and allow draining JUST the radiator itself, without any mess! A great idea.

Hongfeng Sun : 10 May 2007 16:55 |  Tags: Diy Life |  Comments (0) |  Close comments |  Report a problem

how to set the boiler pressure

There are two valves connected to the flexible pipe.
Turn one value to open position. Turn the other one slowly and check the pressure. Once done, turn both valves to close position.

BTW: Get boiler serviced today and the life of boiler is about 15 years

Hongfeng Sun : 10 May 2007 15:27 |  Tags: Diy Life |  Comments (0) |  Close comments |  Report a problem

USS contributions calculartor

Writing about web page http://www.usshq.co.uk/members_and_former_members_index.php?name=MODELLERS_ADDED_YEARS_AVC#

According to the USS monthly contributions calculator,

Salary £20000, 6.35%, actual cost 3.67%, 58%
Salary £30000 6.35%, actual cost 3.56% 56%
Salary £40000 6.35%, actual cost 2.75% 43%
Salary £50000 6.35%, actual cost 2.96% 47%

Hongfeng Sun : 23 Mar 2007 11:38 |  Tags: Life |  Comments (0) |  Close comments |  Report a problem

Tile problem

I am not happy with the tile I bought. I went to Trading Standard to get some advice.

The staff there mentioned:

Consumer Credit Act 1974 Section 75 about joint liability
Sales of goods 1979

The consumer direct line is also very helpful if you do not want to take time to go to there.

West midland: 02476786625

Hongfeng Sun : 22 Mar 2007 21:29 |  Tags: Life |  Comments (0) |  Close comments |  Report a problem

How to reset boiler after turnning off gas

Turn the knot to reset, hold it for 10 seconds, release it.
Turn on central heating, the orange light indicate the flame is ignited.

Hongfeng Sun : 22 Mar 2007 21:22 |  Tags: Life |  Comments (0) |  Close comments |  Report a problem

Free early years education

After spending some times to find out how much the goverment funding for 3 and 4 year olds. here is the result:

The funds is called Nursery Education Grant. It ensure 12.5 hour for 38 weeks every year. One session is 2.5 hours.
The rate is about £7.79 per session.

The goverment says it is 38 weeks, i.e. 190dyas (excludes weekends)
For my local council website, it is 195 days.

05/09/06 – 20/12/06 : 14 weeks £545.26
02/01/07 – 30/03/07: 12 weeks £467.37

Hongfeng Sun : 22 Mar 2007 21:04 |  Tags: Life |  Comments (0) |  Close comments |  Report a problem

Coach for Diversity between LSE and Warwick University

Today I had the last episode of my Coach for Diversity training sessions.
I wont detail the agenda . I think the most important thing is what I got from one day’s workshop. There is maybe a lot of things worth putting down, but in one years time, maybe only thing I can remember and that the every one thing will benefit me.

Different facilitator

This was the first change and it made huge difference. Not only it changed the course style from previous three sessions, but also he make me feel the course more attractive. The facilitator (Neil) was a lovely person, radiating with enthusiasm. He smiled the whole day and gave warm feedbacks to everyone. He also sat with us during dinner. He definitely outperformed some of the previous facilitators. It always good to have fresh style as well. Smart change from the organizer!

Excellent observer

We seperated into 6 trio groups. One lady from LSE and I coached each other for 15 minutes and there was one person (Gill) observe the coach process. She is experienced and gave me very accurate feedback. I initially feel the issue brought up by my coachee was too broader and struggled to narrow it down.
The feedbacks given by Gill and my coachee were:

• I should ask expanding questions instead of close questions. Close question are those whose answer is yes or no
• I was using GROW model and too busy too go through this cycle in my mind and cannot listen closely. Consequently I cannot ask appropriate questions. Relax!
• Be sensitive about what’s going one under that surface. So instance if one tell you he is struggle with his new job and mentioned maybe he is perfectionist, you can grasp this and ask more about his perfection issue. (maybe the most useful tips today)

Self-Awareness

As a coach, you need know what’s your and your coachee’s personalit. You need to be flexible and willing to bend while know your boundary.

The facilitator 4 different criteria as follows:
Charismatic …............../...............................Quietly compelling
Explicit/Empirical…......../...............................Myterious/Intuitive
Individuality…............./................................Collective Identity
Intimate…................/.................................Strategic

for every criteria, he asked people to stand at different ends, then he asked people questions at each end about why they think so.

It was interesting that people at different end kind of have a bit fighting over each and it is fascinating to notice that people at each end can be very confident.

Practise hearing
Neil asked one person talk without stop for 2 minutes, another person listens without interruption. Then listener repeats what he heard. The pair talk and listen in turn.
They have different kind of topics.
One topic is objective without emotion. Another topic is about one important person to you. Quite emotion.
Neil explained that topic with emotion can make listener easy to remember.

I found this listening practice is quite useful.

Further improvement

• Warwick certificate mentor
• Warwick coach scheme

Hongfeng Sun : 09 Nov 2006 20:15 |  Tags: Life Training |  Comments (0) |  Close comments |  Report a problem