est newsletter · 2019. 1. 16. · e n t e r p r i s e s s h i p p i n g & t r a d i n g s . a...

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ENTERPRISES SHIPPING & TRADING S.A. WEDNESDAY, 9 JANUARY 2019 VOLUME 11, ISSUE 143 EST Newsletter Mariners Survey Results 2018 1 China: Ship Reporting Requirements 2 Revised RAC Exercise Requirements 2 “Near Miss Rewarding” Program 3 Near Miss Reports- Top 5 Vessels for 2018 4 Best Practices from the Industry 4 Neptune Day - A Tradi- tional Ceremony when Passing the Equator 5 Promoting Safety On Board - STAY SAFE... 6-7 Ships with Zero PSC Defi- ciencies (Monthly) 8 Important Notice (PSC) 8 New IMSBC Code Re- quirements from Jan 2019 9 2013 Vessel General Per- mit Extended! 9 EU Ship Recycling Regula- tions 10 GPS Disrupted in the Med- iterranean, Red Sea 11 Health Campaign: 6 Things Experts Won’t Tell You About Weight Loss 12 The 6 Best Exercises for A Flatter Stomach 13 Film Review: M. Night Shyamalan’s “Glass” 14 Jokes 15 News/Sports (Reuters, BBC, CNN, etc.) 16-18 Vessels Under EST Management 19 INSIDE THIS ISSUE: CSR EST’s fleet P 19 News /sports P 16 18 EST News P 13 Safety P 68 Life on board P 45 Recreation P 14 15 Health/Fitness P 12 13 Environment P 9 10 Legal P 9 Security&Cyber P 11 Continue on page 2 W e are pleased to an- nounce the results of the “Mariners’ Satisfaction Sur- vey-Year 2018”. The objective of the survey was to seek seafarers and shore based employees’ opinion on compa- ny’s performance so as to identify are- as for improvement. The Mariners’ Satisfaction question- naire was sent to the Master, Ch. Of- ficer and Ch. Engineer, 2nd, 3rd and 4th Officer as well as to the 2nd and 3rd Engineer onboard each of our ves- sels. Two Hundred and Eighty Six (286) was the total number of the questionnaires received by the vessels which repre- sents quite a good sample of the Mari- ners opinion. The level of satisfaction obtained from the Mariners’ Survey was 96,26% . Although high scores were achieved on all areas, the survey also revealed Mariners Survey Results 2018 Industry “weak” areas such as “Communicating suggestions & opinions” and “company’s effective problem solving”. On the other hand, “working environ- ment”, “understanding of responsibili- ties” and “Professionalism of col- leagues” were identified as “strong” areas. Previous survey’s results had identified as weak areas “company’s image compared to other shipping compa- nies”, “effective problem solving in rela- tion to employees matters” and “taking into account employees’ opinion”. These areas have shown improvement since higher results have been achieved. We would like to thank you for the time invested to provide us with your sincere opinion and for your efforts to improve company’s quality services and safety standards. Mariners’ Level of Satisfaction com- pared to previous Surveys sz

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Page 1: EST Newsletter · 2019. 1. 16. · E N T E R P R I S E S S H I P P I N G & T R A D I N G S . A . WEDNESDAY, 9 JANUARY 2019 VOLUME 11, ISSUE 143 EST Newsletter Mariners Survey Results

E N T E R P R I S E S S H I P P I N G & T R A D I N G S . A .

W E D N E S D A Y , 9 J A N U A R Y 2 0 1 9

V O L U M E 1 1 , I S S U E 1 4 3

EST Newsletter

��Mariners Survey Results 2018

1

��China: Ship Reporting Requirements

2

��Revised RAC Exercise Requirements

2

��“Near Miss Rewarding” Program

3

��Near Miss Reports- Top 5 Vessels for 2018

4

��Best Practices from the Industry

4

��Neptune Day - A Tradi-tional Ceremony when Passing the Equator

5

��Promoting Safety On Board - STAY SAFE...

6-7

��Ships with Zero PSC Defi-ciencies (Monthly)

8

�� Important Notice (PSC) 8

��New IMSBC Code Re-quirements from Jan 2019

9

��2013 Vessel General Per-mit Extended!

9

��EU Ship Recycling Regula-tions

10

��GPS Disrupted in the Med-iterranean, Red Sea

11

��Health Campaign: 6 Things Experts Won’t Tell You About Weight Loss

12

�� The 6 Best Exercises for A Flatter Stomach

13

�� Film Review: M. Night Shyamalan’s “Glass”

14

�� Jokes 15

��News/Sports (Reuters, BBC, CNN, etc.)

16-18

��Vessels Under EST Management

19

INS IDE TH IS I SSUE:

CSR EST’s fleet P 19

News /sports P 16 18

EST News P 1 3

Safety P 6 8

Life on board P 4 5

Recreation P 14 15

Health/Fitness P 12 13

Environment P 9 10

Legal P 9

Security&Cyber P 11

Continue on page 2

W e are pleased to an-nounce the results of the “Mariners’ Satisfaction Sur-

vey-Year 2018”. The objective of the survey was to seek seafarers and shore based employees’ opinion on compa-ny’s performance so as to identify are-as for improvement. The Mariners’ Satisfaction question-naire was sent to the Master, Ch. Of-ficer and Ch. Engineer, 2nd, 3rd and 4th Officer as well as to the 2nd and 3rd Engineer onboard each of our ves-sels. Two Hundred and Eighty Six (286) was the total number of the questionnaires received by the vessels which repre-sents quite a good sample of the Mari-ners opinion. The level of satisfaction obtained from the Mariners’ Survey was 96,26% . Although high scores were achieved on all areas, the survey also revealed

Mariners Survey Results 2018

Industry

“weak” areas such as “Communicating suggestions & opinions” and “company’s effective problem solving”. On the other hand, “working environ-ment”, “understanding of responsibili-ties” and “Professionalism of col-leagues” were identified as “strong” areas. Previous survey’s results had identified as weak areas “company’s image compared to other shipping compa-nies”, “effective problem solving in rela-tion to employees matters” and “taking into account employees’ opinion”. These areas have shown improvement since higher results have been achieved. We would like to thank you for the time invested to provide us with your sincere opinion and for your efforts to improve company’s quality services and safety standards.

Mariners’ Level of Satisfaction com-pared to previous

Surveys

sz

Page 2: EST Newsletter · 2019. 1. 16. · E N T E R P R I S E S S H I P P I N G & T R A D I N G S . A . WEDNESDAY, 9 JANUARY 2019 VOLUME 11, ISSUE 143 EST Newsletter Mariners Survey Results

V O L U M E 1 1 , I S S U E 1 4 3 P A G E 2 EST News

W e would like to remind you that as of 1st January 2019, ships are required to submit energy consumption data from

their last completed voyage to MSA of China prior to leaving a Chinese port of call.

Specifically: �� Reports for the last completed voyage are to be

submitted each time the vessel is leaving a Chi-nese port;

�� Reports must be submitted by the ship agent. The ship will provide a report to the agent who will then upload it to the MSA portal using the agent’s account;

�� The report is to be transmitted to the MSA portal

at the time of issuing the port departure report/port clearance report.

�� All records must be kept on board for a period of one (1) year after the last entry has been made and be readily available for verification and in-spection.

�� The China MSA branch offices will be responsible to review the data and confirm that these have been submitted as required by the regulation.

For more details, we urge you to review company’s Port Info China #4: SEEMP Part II - PRC REQUIRE-MENTS” in order to avoid problems during

MSA inspections. sz

China: Ship Report ing Requirements New Regulat ion - Ef fect ive 01 Jan 2019

Revised Remote Assessment & Consultat ion (RAC) Exercise Requirement

The revised NPREP Guidelines require a RAC exercise to be conducted only once every three years, per plan holder, instead of one per year per vessel.

This means, ESTSA will need once every three-year to select only one bulker and one tanker vessel to complete the RAC exercise, beginning as of 2019. The next required RAC exercise will then need to be completed during the next triennial cycle (2022-2024).

As such, do not proceed with the subject exercise, unless you receive specific instructions from the office.

In due course, the company will circulate a relevant advisory and the revised “ANNUAL EMERGENCY RESPONSE DRILL GUIDELINE CHART” form to

reflect / meet this requirement. sz

Page 3: EST Newsletter · 2019. 1. 16. · E N T E R P R I S E S S H I P P I N G & T R A D I N G S . A . WEDNESDAY, 9 JANUARY 2019 VOLUME 11, ISSUE 143 EST Newsletter Mariners Survey Results

V O L U M E 1 1 , I S S U E 1 4 3 P A G E 3 EST News

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“ N e a r M i s s R e w a r d i n g ” P r o g r a m W e are pleased to announce this month’s winners

who are entitled to $100.00 reward:

�� M/V BRAVERUS Oiler, Zherdetsky Dmytro �� M/T ENERGY PROTECTOR Chief Officer, Gobunov Vitaly �� M/V WARRIOR 3rd Engineer, Barkar Oleksandr

Hazard:

Power cords wrapped around the legs .

R i sk : I n ju ry f rom t r ipp ing and fa l l i ng.

Hazard:

Overal l ’ s s leeve not proper ly t ied up before operat ing the lathe machine.

Risk :

I n ju ry or amputat ion by c loth ing entan-glement in moving par ts .

(Safe ty g las ses and/or sa fety mask must be worn

to p ro tec t eyes/face Al l Je wel ry sha l l be removed ).

Hazard:

Enter an enclosed space wi thout swi tch ing on the Gas Ana lyser .

Risk :

I nhal ing po i sonous gases wh ich can cause loss of consc iousness or as -

phyx iat ion.

NE

AR

MIS

S

NE

AR

MIS

S

NE

AR

MIS

S

Page 4: EST Newsletter · 2019. 1. 16. · E N T E R P R I S E S S H I P P I N G & T R A D I N G S . A . WEDNESDAY, 9 JANUARY 2019 VOLUME 11, ISSUE 143 EST Newsletter Mariners Survey Results

Best Practices from the Industry : Emergency Steering

A s already mentioned in our previous newsletter, the value of implementing “Best Practices” that can improve safety standards onboard or simplify our daily performance is of great importance especially, when they address matters related to chaotic processes or dangerous work spaces.

Of even greater importance is to share them with the rest of the fleet.

This “best practice” is from the industry, but definitely, among EST vessels there are plenty more already in place which we would like to publish them in our forthcoming newsletters.

As such, please send us your “Best Practices” through the Near Miss software and keep in mind of compa-ny’s initiative to reward the three most meaningful near misses / best practices.

The instructions for engaging and operating the emergency steering onboard this ship are complemented with a series of photos, illus-trating the step by step instructions. This is a good idea which may assist those who are not so familiar with the operation. This good practice can also be incorporated into in-structions for the operation of the emergency generator, fire pumps and other equipment onboard.

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V O L U M E 1 1 , I S S U E 1 4 3 P A G E 4 Life on board

Near Miss Reports - Top 5 Vessels for 2018

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Industry

W e want to thank all vessels of our fleet for submitting every month Near Miss Reports through the “Near Miss & Environmental Re-ports” software, promoting safety culture.

Our congratulations to the below 5 vessels that made it to the top, by submit-ting the most Near Miss Reports within 2018.

Ranking Vessel Total No. of Near Miss Reports

1 m/v Alora 46

2 m/t Energy Centaur 38

3 m/t Energy Centurion 36

4 m/t Energy Challenger 35

5 m/v Braverus 34

Page 5: EST Newsletter · 2019. 1. 16. · E N T E R P R I S E S S H I P P I N G & T R A D I N G S . A . WEDNESDAY, 9 JANUARY 2019 VOLUME 11, ISSUE 143 EST Newsletter Mariners Survey Results

V O L U M E 1 1 , I S S U E 1 4 3 P A G E 5 Life on board

Neptune Day - A Tradit ional Ceremony when Passing the Equator

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Photos of Neptune day ceremony that took place when M/T E n e r g y T r o p h y passed the Equator on the way from Co-lombo to Nigeria. Many thanks to Capt. Sergey Velichko, his Officers and Crew on board for keeping the traditions alive and for sharing these moments.

T he ceremony of Crossing the Line (Neptune Day) is

an initiation rite in the Merchant Navy, Royal Navy, U.S. Navy, U.S. Coast Guard, Royal Aus-tralian Navy, Russian Na-vy, and other navies that commemorate a sailor's first crossing of the Equator. The tradition may have originated with ceremo-nies when passing head-lands or may have been created as a test for seasoned sailors to en-sure their new shipmates were capable of han-dling long rough times at sea. Equator-crossing ceremonies, typically featuring King Neptune, are also sometimes car-ried out for passengers' entertainment on civilian ocean liners and cruise ships. They are also per-formed in the merchant navy and aboard sail training ships. The ceremony is some-times explained as be-ing an initiation into the court of King Neptune. Sailors who have al-ready crossed the Equa-tor are nicknamed Shell-backs, often referred to as Sons of Neptune. Those who have not, are nicknamed Pollywogs.

During the ritual, previously inducted crew members (Trusty Shellbacks) are or-ganized into a "Court of Neptune" to induct the Slimy Pollywogs into "the mys-teries of the Deep"!! After crossing the line, Pollywogs receive subpoenas to appear before King Neptune and his court (usually including his first assistant Davy Jones and her Highness Amphitrite and often various dignitaries, who are all represented by the highest ranking seamen), who officiate at the ceremony.

Page 6: EST Newsletter · 2019. 1. 16. · E N T E R P R I S E S S H I P P I N G & T R A D I N G S . A . WEDNESDAY, 9 JANUARY 2019 VOLUME 11, ISSUE 143 EST Newsletter Mariners Survey Results

V O L U M E 1 1 , I S S U E 1 4 3 P A G E 6 Safety

T he Near Misses that are received monthly from our ships provide a wealth of safety related infor-mation and lessons learnt. Not all can be published in this edition but will be used in future issues. Thank you for your participation!

Promoting Safety On Board - STAY SAFE...

Continue in page 7

In this month’s issue, the contributors are: ��2nd Eng. S. Virshych of MV Divinus ��Ch. Eng. A. Pivovarov of MV Gladiator ��2nd Eng. E. L. Selecia of MV Spartacus ��2nd Eng. Y. Savchenko of MT Energy Conqueror

��Ch. Off. A. Bellosillo III of MV Jaguar Max ��O/S R. Laguitan T. of MV Furious ��Eng. Cadet J. M. Valencia of MV Furious ��2nd Off. D. Bondar of MT Energy Triumph ��Ch. Off. Y. Lukyanov of MV Virtuous Striker

Environmental Pollution Prevention

Finding: The process of transferring oil

from drums to the storage tank commenced before an oil spill

kit was put on site.

Ensure that oil spill equipment is readily available on site BEFORE starting oil transfer operations.

√ X CASE # 1

HOT WORK Practices CASE # 2

Finding: The Sk/Oiler was carry-ing out welding oper-ations without wear-ing full welder protec-tive equipment, while the workbench was full of rags, bottles,

cans, etc. presenting a fire risk.

X √

Finding: Two engine crew-

members were working close to

each other, while the one was using a pneumatic air grind-er that could cause eye injury to some-one not wearing

proper PPE.

X √

Watch the Safety of your Fellow co-worker CASE # 3

Page 7: EST Newsletter · 2019. 1. 16. · E N T E R P R I S E S S H I P P I N G & T R A D I N G S . A . WEDNESDAY, 9 JANUARY 2019 VOLUME 11, ISSUE 143 EST Newsletter Mariners Survey Results

V O L U M E 1 1 , I S S U E 1 4 3 P A G E 7 Safety

c o n t i n u e d f r o m p a g e 6 ” P r o m o t i n g S a f e t y O n B o a r d - S T A Y S A F E … ”

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OBSERVE GOOD HOUSEKEEPING PRACTICES

Hazard: Two pieces of cropped iron pipes were left on the steps of the Australian cargo hold ladder, which could cause

a tripping and falling hazard.

Hazard: Working tools, i.e. spanners, hammer and portable light bulb were scattered on the

stairway passage platform of M/E cylinders, presenting a tripping & falling hazard.

√ X CASE # 5 √ X CASE # 4

Health & Hygiene Conditions

Finding: Cigarette ash was found in the Officers’ drink-

ing fountain.

Disposal of cigarettes and cigarette ash in sinks and drinking fountains is unacceptable as it poses an unacceptable health and hy-

giene risk that could lead to contamination of the drinking water.

CASE # 7

√ √

X

Finding:

Mops, brooms, buckets,

boots and cleaning

chemicals were found stored inside

the galley space.

CASE # 6 X √

USE PROPER PPE

X √ CASE # 9

Hazard: Handling chemicals without using appropri-ate protection.

X CASE # 8 √

Hazard: Safety shoes not worn on deck.

Page 8: EST Newsletter · 2019. 1. 16. · E N T E R P R I S E S S H I P P I N G & T R A D I N G S . A . WEDNESDAY, 9 JANUARY 2019 VOLUME 11, ISSUE 143 EST Newsletter Mariners Survey Results

V O L U M E 1 1 , I S S U E 1 4 3 P A G E 8 Safety

Ships with Zero PSC Deficiencies (Monthly) We would like to congratulate the following Vessels & Crews for the

successful PSC Inspections!

sz

No. Ship Captain Date Port Country

1 Alora Oleg Trunko 11/12/2018 Lisboa PORTUGAL

2 Colossus Andrzej Winiarkiewicz 26/12/2018 Xiamen P.R. CHINA

3 Gladiator Maksym Machusky 19/12/2018 Brownsville USA

4 Jaguar Max Roldan P. Buranday 22/12/2018 NewPort News USA

5 Virtuous Striker Konstan�nos Vlamis 06/12/2018 Wilmington USA

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Page 9: EST Newsletter · 2019. 1. 16. · E N T E R P R I S E S S H I P P I N G & T R A D I N G S . A . WEDNESDAY, 9 JANUARY 2019 VOLUME 11, ISSUE 143 EST Newsletter Mariners Survey Results

V O L U M E 1 1 , I S S U E 1 4 3 P A G E 9

Environmental

New IMSBC Code Requirements from Jan 2019

T he 2017 set of amendments (04-17) to the In-ternational Maritime Solid Bulk Cargoes Code (IMSBC Code) cargoes entered into force on

1st January 2019. The amendments include requirements for the ship-per to declare whether or not a solid bulk cargo, oth-er than grain, is harmful to the marine environment.

Other amendments include updated carriage re-quirements for a number of specific cargoes and amendments to highlight the responsibility of the ship-per for ensuring that a test to determine the transport-able moisture limit (TML) of a solid bulk cargo is con-ducted.

Coal will not only be categorized as a chemical hazard cargo (Group B) but will also fall into Group A (liquefaction). For a Group A cargo, TML and FMP (Flow Moisture Point) always need to be established by the shipper and provided to the vessel according with the Code before loading.

However, if the particles are large enough to pre-vent liquefaction, then they will not be a Group A cargo. Nevertheless, it may be difficult to get with-in the exception. In fact, no more than 10% can be less than 1 mm and no more than 50% can be less than 10 mm. For this reason, both criteria must be met.

Additionally, without a cargo certificate showing particle distribution that meets the criteria, then operators would return to the starting point of coal automatically being a Group A cargo, requiring TML and FMP to be established for safe loading.

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2013 Vessel General Permit Extended! S hipowners have succeeded in their multi-year

effort to convince the U.S. government to pro-vide uniform and meaningful legislation to reg-

ulate ballast water and other incidental discharges from vessels. The President has signed into law the Vessel Incidental Discharge Act (VIDA).

The current US regulatory regime governing ballast water and other incidental discharges is a patchwork of overlapping, inconsistent, and unworkable regula-tions:

A. The U.S. Environmental Protection Agency (EPA) regulates ballast water under the Clean Water Act.

B. The U.S. Coast Guard regulates ballast water under

the Nonindigenous Aquatic Nuisance Preven-tion and Control Act.

C. More than two dozen States have established their own requirements for various vessel dis-charges already covered by the EPA and Coast Guard regulations.

As a condition of the VIDA to provide consistency in present legislation, the EPA issued a notice stat-ing that the new Vessel General Permit (VGP) will not be issued.

Instead, the 2013 VGP will remain in effect until new regulations are finalized and enforceable un-der the VIDA.

sz

Legal

Page 10: EST Newsletter · 2019. 1. 16. · E N T E R P R I S E S S H I P P I N G & T R A D I N G S . A . WEDNESDAY, 9 JANUARY 2019 VOLUME 11, ISSUE 143 EST Newsletter Mariners Survey Results

V O L U M E 1 1 , I S S U E 1 4 3 P A G E 1 0 Environmental

EU Ship Recycling Regulations

N ew vessels flying the flag of an EU mem-ber state are required to have on board a certified IHM (Inventory Hazardous Materi-

al) starting 31 December 2018. This means that ves-sels with building contracts signed after this date shall have the IHM certificate in the specifications. All EU-flagged vessels to be recycled after 31 De-cember 2018 will be required to have a Ready for Recycling Certificate, which means, among others, these vessels shall only be sent to recycling facilities included in the European List of Ship Recycling Fa-cilities (EU List). For vessels in operation and flying the flag of an EU member state, the certified IHM is required starting 31 December 2020. It should be noted that the EU SRR also affects non-EU-flagged vessels, since vessels flying a third-country flag (non-EU flag) calling at a port or an-chorage of an EU member state shall have a certi-fied IHM starting 31 December 2020.

The Regulation aims to reduce the negative im-pacts linked to the recycling of EU-flagged ships and brings into force an early implementation of the requirements of the 2009 Hong Kong Conven-tion for the Safe and Environmentally Sound Recy-cling of Ships. According to the new rules, the installation or use of certain hazardous materials on ships will be pro-hibited or restricted. These hazardous materials in-clude for instance asbestos and ozone-depleting substances. The regulation is based around the Life Cycle Infor-mation (LCI) of the vessel. A ship-specific inventory of hazardous materials must be maintained and is updated throughout the vessel’s life. The vessel is then issued with an inventory certificate. EU Member States' port authorities will be author-ised to control European ships to verify whether they have on board a ready-for-recycling certifi-cate or a valid inventory of hazardous materials.

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Page 11: EST Newsletter · 2019. 1. 16. · E N T E R P R I S E S S H I P P I N G & T R A D I N G S . A . WEDNESDAY, 9 JANUARY 2019 VOLUME 11, ISSUE 143 EST Newsletter Mariners Survey Results

V O L U M E 1 1 , I S S U E 1 4 3 P A G E 1 1 Security &

Cyber

T he U.S. Maritime Administration issued an ex-panded advisory for GPS disruptions in the Middle East. The new advisory renews and

repeats warnings for the eastern Mediterranean and adds the Port of Jeddah in Saudi Arabia. The armed conflict in Syria has been blamed for much of the disruptions off its shores and a NATO exercise conducted in the region is also being at-tributed. Unfortunately, the geo-political landscape largely puts this area of risk out of control of the shipping

community. It appears to be a rising occur-rence and a sign of the times we operate in. In a world where autono-mous shipping may become the new norm, it is the skill of the experi-enced Master that should nev-er be taken for granted.

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Indicators of positioning systems interference in-clude an intermittent signal, no signal, or an incor-rect signal. If a GPS disruption or outage occurs, mariners should take the following actions: �� Immediately report any GPS disruptions or

anomalies to the NAVCEN. �� Take note of critical information such as the

actual location (latitude/longitude), date/time, and the duration of the outage or dis-ruption.

�� When possible, provide photos or screen shots of equipment failures during a disrup-tion to assist analysts in identifying a potential cause.

Situational awareness, to include verified position and velocity, is vital for safe and effective commer-cial operations. Although GPS has proven to be extremely reliable, NAVCEN stresses that itʼs im-portant to ensure alternative methods and systems are available, understood and used. Since few mariners experience a sustained loss of GPS, itʼs easy to become complacent. Manual checks and other back-up systems must be exercised on a regular basis. Source: Phish and Ships, issue 26

GPS Disrupted for Mari t ime in the Mediterranean, Red Sea

Page 12: EST Newsletter · 2019. 1. 16. · E N T E R P R I S E S S H I P P I N G & T R A D I N G S . A . WEDNESDAY, 9 JANUARY 2019 VOLUME 11, ISSUE 143 EST Newsletter Mariners Survey Results

V O L U M E 1 1 , I S S U E 1 4 3 P A G E 1 2 Health

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Health Campaign: 6 Things Experts Won’t Tell You About Weight Loss

F rom surprising foods that release fat to why watching TV can be healthier than you think,

we uncovered these shockingly simple weight loss secrets. �� A daily dose of chocolate can trim your waist-

line Go heavy on the cocoa and light on sugar. Cocoa contains more an-tioxidants than most foods and is good for so many things, including—

when consumed in moderation—weight loss. �� Dairy promotes weight loss Studies have found that dairy sources of calcium—like yogurt, low- or nonfat cheese, and milk—are marked-ly more effective in accelerating fat loss than other sources. �� Skimping on sleep can negate calorie cutting

Studies revealed that people may eat 300 extra calo-ries a day when they get a few hours less sleep than usual. Sleep deprivation

interferes with the hormones leptin and ghrelin that regulate appetite. That means you’ll feel hungrier and are more likely to indulge in poorer eating be-haviors. Also, you may look for more energy in the form of unhealthy snacks.

�� All sugar isn’t evil when it comes to weight loss

While cutting back on sugar consump-tion you should also consider swapping some of your sugar for hon-ey. Honey has also shown great promise in animal studies for reducing weight gain and adiposity (fatness) when substitut-ed for sugar. �� TV time is OK—but make it a sitcom

TV isn’t the weight loss devil that many experts make it out to be, particularly if you use it to make you smile and laugh. Here’s why:

Stress takes an enormous toll on your health (research shows it can increase belly fat and slow down weight loss), and laughing is the perfect stress-relieving, fat releasing antidote. �� Long cardio sessions aren’t helping you burn

fat Research shows that continuous aerobic exercise isn’t nearly as effective a weight-control strategy as sur-prising your body with aerobic interval training (short bursts of heart-pounding work, also known as HIIT, or high intensity interval training) or strength training (push-ups, squats, anything that builds muscle and pow-er). Try a mix of these .

Page 13: EST Newsletter · 2019. 1. 16. · E N T E R P R I S E S S H I P P I N G & T R A D I N G S . A . WEDNESDAY, 9 JANUARY 2019 VOLUME 11, ISSUE 143 EST Newsletter Mariners Survey Results

V O L U M E 1 1 , I S S U E 1 4 3 P A G E 1 3 Fitness

The 6 Best Exercises for A Flatter Stomach

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W hen you're looking to get fit, one of the first places guys target is the belly. Start honing your stomach with the following

12 exercises to hammer the dozens of muscles be-tween your shoulders and hips and rev your metabo-lism at the same time. �� Hollow Body Hold

Lay down, pressing your lower back into the ground. Hinge at the hips to tuck your knees into your chest while also raising

your shoulders off the ground, reaching forward with your arms. Extend your legs straight out and hold in position, stretching your arms back behind your head and squeezing your core to maintain your pos-ture. �� Bird Dog Put your weight on your hands and toes, bending your knees to take a tabletop position, squeezing your core to keep your spine straight. Raise your left arm to reach straight forward, while simultaneously raising your right leg and stretching it straight out. Hold for a count, squeezing your core, before returning to the original position. �� Valslide leg curl

Lie on your back with your knees bent and your heels on a pair of Valslides. Lift your hips so your body forms a straight line from your knees to your shoul-ders. Keeping your core

tight, extend your legs as far as you can without al-

lowing your back to curve. Pause, and then using your glutes and hamstring, pull your heels back to-ward your body until you return to the starting posi-tion. �� Mogul Jump Get into a table-top position with your hands directly below your shoulders and your knees directly below your hips. Dig your toes into the floor and elevate your knees so they hover just above the ground. Keeping your feet together jump them to the left, pause, and then jump them to the right. �� Archer row

Grab one dumb-bell. Get into a pushup position with your hands under your shoulders and your body forming a straight line from your head to your

heels. Separate your feet so they're slightly wider than hip-width and turn them so they both point to your left. With your right palm on the floor, hold the dumbbell in your left hand and perform a row. �� Dumbbell hot-potato squat Grab a medium- to light-weight dumbbell and hold it in the racked position with your elbow bent and the end resting near your shoul-der. Squat down so your quads are parallel to the floor, and then quickly pop up to standing, tossing the dumbbell from one hand to the other in front of your face.

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Film Review: M. Night Shyamalan’s “Glass”

M . Night Shyamalan's upcoming mov-ie Glass is a strange beast since it's tech-nically a direct sequel to two different

movies. Not only is it finally reuniting us with David Dunn and Elijah Price nearly 20 years after Unbreak-able, it's also following after the events of Split.

With so much mythology to work with, Shyamalan acknowledged that it initially looked like Glass was going to be a tale stretching over three hours.

Because Unbreakable and Split are set in the same world, it's understandable that M. Night Shyama-lan wanted to dedicate plenty of time to ensure that fans of one or both of those movies would be properly caught up. Plus, one also has to account for people checking out Glass who haven't neces-sarily seen Unbreakable or Split. Still, it's rare that movies longer than three hours are released, so as Shyamalan mentioned, eventually there came a point where he started to tighten Glass up. Now the movie is a little over two hours, which is a more di-gestible runtime for the average moviegoer.

During his interview with Digital Spy, M. Night Shya-malan all mentioned that there's no need for Glass to "rehash" either of its predecessors, point-ing to a scene in the Glass trailers where Patricia, one of Kevin Wendell Crumb's many alternate per-

sonalities, is speaking with a group of cheerleaders she's kidnapped. While it's fine for a sequel to remind audiences of certain events that happened in preceding movies, it can't come at the expense of the story that's be-ing told now. That's not to say that M. Night Shya-malan wasn't worried about Glass appealing to moviegoers who aren't familiar with Unbreaka-ble and /or Split, but he realized that Glass needed to stand on its own, even going so far as to pitch Glass to Disney and Universal as if it were a standalone movie. As the final chapter of the Eastrail 117 trilo-gy, Glass will see Bruce Willis' David Dunn, a.k.a. The Overseer, pursuing James McAvoy's Kevin Wendell Crumb, whose most dangerous alternate personali-ty, The Beast, has allied itself with Samuel L. Jack-son's Elijah Price, a.k.a. Mr. Glass. Glass is also bringing back Anya Taylor-Joy, Spencer Treat Clark and Carlene Woodard as Casey Cooke, Joseph Dunn and Mrs. Price, respectively, while Sa-rah Paulson will appear as Dr. Ellie Staple, a psychia-trist who specializes in treating patients who believe they're superheroes.

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JOKES:

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Continue on page 17

Most Americans are against the border wall

As the partial government shutdown rumbles on in the United States, President Trump is preparing to give an address from the Oval Office on the appar-ent ‘crisis’ at the U.S.-Mexico border which he is cit-ing to justify his demand for $5.6 billion in funding for a border wall/fence between the two countries. As various recent polls show, however, the majority of people in the U.S. do not support the building of the barrier. Speaking on the subject, CNN anchor Chris Cuomo appealed to Trump supporters, saying: “(he is) selling you on a consensus that doesn’t exist…There is no poll that says most of you want his wall”. British MPs engage in new debate on May’s Brexit plan

The new discussions come after almost a month ago UK Prime Minister Theresa May postponed the meaningful vote on her Brexit deal in the House of Commons. A new round of debates on Theresa May’s Brexit plan takes place in the UK parliament. The United Kingdom is set to leave the European Union on March 29 with the parliament yet to vote on the final departure deal. Earlier, Theresa May said that the vote on the draft deal will be held on January 14-15. In December, May decided not to go ahead with the Commons vote after it became clear that the deal on exit terms she had agreed with Brussels would not clear the parliament.

Turkey calls for joint control with Russia & Iran of US exit from Syria

Russia, Turkey and Iran have been the guarantors of the ceasefire regime in Syria, with the presidents of the countries being heavily engaged in negotiations on the peace process in the war-torn Arab state. Turkish Foreign Minister Mevlut Cavusoglu has voiced a proposal to control the US troops’ pullout from Syria jointly with Russia and Iran. “The United States has been facing several difficulties amid the process of withdrawing troops from Syria. We want to coordinate this process jointly with Russia and Iran, with which we had arranged work in the frame-work of the Astana process. [It is needed] in order for terrorist organizations not to fill in the void [following the US pullout],” the Turkish top diplomat stated. The statement comes a day after US Nation-al Security Advisor John Bolton called Turkish Presi-dent Recep Tayyip Erdogan’s article on the US with-drawal from Syria, published in the New York Times, ‘wrong and offensive’

Kim reaffirms peace commitment in Beijin

North Korean leader Kim Jong-un has continued to carry on the legacy he set up in 2018 into 2019. The

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leader, who met a number of world leaders last year in his quest for denuclearization including US Presi-dent Donald Trump has reiterated his commitment to find a denuclearized Korean Peninsula and vowed to produce good results from his second summit. Dog gets honorary diploma for helping

Dogs are known to be human beings' best friends but what if we tell you that the camaraderie be-tween human beings and the animal can be so deep that both can end up graduating from a uni-versity? Yes, you heard it right. Twenty-five-year-old Brittany Hawley graduated from New York's Clarkson University on December 15 and she was not the only one to get awarded for her feat. Even her service dog Griffin received his own honorary program, wearing robes and hat. The social media was over-whelmed by the occasion and praises kept pouring in. Nasa’s Hubble Space Telescope loses its most advanced camera

NASA's Hubble Space Telescope has fallen victim to a hardware issue, due to which its most technologi-

cally advanced camera had to be suspended. However, the telescope might still be able to contin-ue its observations thanks to the other three active instruments, while the Wide Field Camera 3 anomaly is investigated, NASA said in a statement Incredible 'sea monster' skull dating back al-most 200 MILLION years revealed

The metre-long skull of a giant ‘sea monster’ discov-ered over 60 years ago has been studied for the first time. The skull dates back almost 200 million years, and was found at Fell Mill Farm in Warwickshire back in 1955. Using CT scanning technology, researchers from the University of Manchester have now been able to digitally reconstruct the entire skull of the creature, called an ichthyosaur, in 3D.

John Travolta looks dramatically different as he shows off bald head

John Travolta has shown off his newly-bald head for the first time in a selfie with his daughter.

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LeBron James receives fresh injury blow leaving LA Lakers facing huge issue

LeBron James injury problems have seen him absent from the LA Lakers lineup since Christmas Day. The three-time NBA winner picked up an apparent groin injury during the defeat to champions Golden State and has since been sidelined. The Lakers star for-ward attempted to drive to the basket before being cut off by Draymond Green, but was left in pain as he stopped, with his leg giving way. The 15-year vet-eran has been expected to return to action on Jan-uary 11, against Utah Jazz in Salt Lake City, and is currently listed as being 'Day to Day'.

Michael Schumacher latest as ex-boss provides fresh hope for "solutions in the future"

Michael Schumacher 's friend and former boss Ross Brawn has revealed there are hopes a "solution in the future" will be found for the Formula 1 legend's health. It has been 5 years since the seven-time world champion suffered traumatic brain injury from a ski accident with his health still largely a mystery as his close circle of family and friends maintain his pri-vacy.

Rafael Nadal donates €1million to flood victims on Mallorca homeland

Rafael Nadal has become even more of a hero on his home island of Mallorca after giving €1million to help in the aftermath of the devastating floods which claimed 13 lives in October. The 17-time Grand Slam winner, who was brought up on the Bal-earic island and still has a home in Porto Cristo, just eleven kilometers from the disaster area, has said that the funds raised from a charity golf tournament he organized would also go to victims of the floods.

Jose Mourinho breaks silence amid Benfica job offer speculation

Jose Mourinho insists he has "no intention" of return-ing to management in Portugal. The 55-year-old has been linked with the manager's job at Benfica, with club president Luis Filipe Vieira insisting "money is no object" as he looks to replace Rui Vitoria - axed last week. Bruno Lage is currently in caretaker charge at the Stadium of Light, with the Eagles seven points behind league leaders Porto. Vieira made clear his desire to bring the former Manchester United boss back to Lisbon, stating: "I am his friend. Who would not like to have Mourinho?"

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Vessels Under EST Management

Calling all our seamen onboard: We are looking for new ideas, themes & articles of your interest (e.g. hobbies, events onboard, favorite recipes, safety concerns, environmental matters, etc.) to include in the company’s monthly Newsletter. If you’d like to be featured in the next issue, please email [email protected].

Editing Team: ap: Alexandros Pelekanos

bp: Bella Politis

kg: Katerina Gemidopoulou

sz: Sofia Zogana

Vessel Flag Class Vessel Flag Class

1 Alora BMA BV 19 Energy Puma IOM DNV

2 Braverus IOM BV 20 Energy Triumph IOM DNV

3 Citius IOM BV 21 Energy Trophy IOM DNV

4 Colossus IOM BV 22 Furious IOM BV

5 Delphi Ranger BMA BV 23 Gladiator BMA BV

6 Divinus IOM BV 24 Helvetia One LIB BV

7 Dynamic Striker BMA BV 25 Heroic Striker BMA BV

8 Energy Centaur IOM DNV 26 Imperius IOM BV

9 Energy Centurion IOM DNV 27 Jaguar Max BMA BV

10 Energy Challenger IOM DNV 28 Magic Striker BMA BV

11 Energy Champion IOM DNV 29 Olympius IOM BV

12 Energy Chancellor IOM DNV 30 Panther Max BMA BV

13 Energy Commander IOM DNV 31 Puma Max BMA BV

14 Energy Conqueror IOM DNV 32 Spartacus IOM BV

15 Energy Panther IOM DNV 33 Taurus IOM BV

16 Energy Patriot IOM DNV 34 Virtuous Striker BMA BV

17 Energy Progress IOM DNV 35 Warrior BMA BV

18 Energy Protector IOM DNV

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Tel: 0030 210 8910111 Fax: 0030 210 8945716 E-mail: [email protected] www.ensh.ch

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