All 37 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

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

Opera

Having been using Firefox for a long time, I tried opera 9 today. Not bad:

• The mouse can scroll page down more smothly than firefox
• Can also block some contents.

Now I do not have to share firefox with my wife now.

Hongfeng Sun : 17 Oct 2006 21:20 |  Tags: Life |  Comments (0) |  Close comments |  Report a problem

Electric Test and Boiler

The electrician came around 11am and did the following work:

• move oven to new position
• sink the double socket
• Create a new double socket
• A new light in the loft

When he test the previous electrician’s work, there is three problem:

• A new light is not earthed
• The fan in the bathroom is not corrected installed
• Sink pipe is not earthed.

Then I found out that the boiler in the loft complains low pressure and stop working. I checked through user manual and installation manaual and managed to re-pressurise. But It still wont work. That indicated that the pump might have a problem.

Plus side:

• I can use the new light in the loft now and it is really convenient.
• It confirmed my belief that the upper stair bathroom should use an electric show while the downstair use a mixer on

Oh dear, so many things to deal with.

Hongfeng Sun : 07 Oct 2006 21:09 |  Tags: Life |  Comments (0) |  Close comments |  Report a problem