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1998 Forum Archive - RunCoach D
RunCoach Forums 1998 Archive - RunCoach D
RunCoach Ver 1.0 beta 2d Release
From: Paul Shields
There were a couple of significant bugs in the beta 2c release that escaped testing here. One affects people who use European characters and the other affects current ability calculations for people who enter their date of birth and are over 30 years old. There were also a couple of lessor problems and the full list of changes is appended.
If you are not affected by these bugs then you don't need to download the beta 2d release. For others it is available at http://www.sportscoach.com.au/RUNC10B2.EXE
Ver 1.0 beta 2d
- Fixed weekly distance field on the program report to display the distance
- Added the ability to use standard times 23:34:59 for 23h34m59s
- Added a pace display and rearranged some fields in the 'Runs' tab
- Minor fixes to the time and distance entries (eg ability to handle > 2 decimals)
- Fixed the Workout and Location databases to handle European characters
- Fixed the current ability predictor to work with no PB dates
- Fixed a GPF which occurred when you clicked on a month date and exited
- Fixed error in Heart Rate Zone calcs when empty MaxPulse field
- Fixed help file not displaying in Windows NT
- released 31th July 1998
I shattered my PB with RunCoach
From: Joe Rosenfels
I have been using runcoach to train for a 5km race. I have gone thru 3 cycles (programs) of 4 weeks, total 12 weeks. The first cycle was to establish what my current performance is for 5km, I raced a 22m22s on a 21m40s PB. The second cycle set me a target of 21m25s, unfortunately the duathlon I was entered for was change to a bike/run, so my 22m50s was promising as it was after a hard 16k on the bike. The last cycle the target was 21m25s, still using 22m22s as the PB.
Well this time the duathlon was run/bike/run and I shattered my 5k time with a 20m13s!!!
I could not have done this without the concise training programs that runcoach gives.
Thanks Paul.
Re: I shattered my PB with RunCoach
From: Paul Shields
Well done on your improvement. I am sure your own ability had alot to do with it as well!!
When you do a PB it is fairly hard effort and you normally need about 1 day for every 1.5k of distance. So for a 10k race you need at 6-7 days recovery before starting hard training again.
Also improvement comes in spurts. You will improve rapidly for some time then plateau, then improve, then plateau etc etc. RunCoach Ver 1.0 doesn't know about this (hopefully version 2 will) and so keeps on suggesting improvements. One of these training cycles you might not make the time but don't be disappointed as it will just be a period of consolidation before further improvement.
Changing suggested training programs
From: Luis Irmeli
I want to know if the program can use the actual training log to make a new or review the current training program that I use for myself using the existing information ? Can the program, if its possible, make a comparision betwen the log and the current program and make recomendations or hints.
Why all the times when I make a new training program for a marathon the program show for a predicted ability a ridiculus goal time. For example if my goal is 3h30m the program estimated 5h58m.
Could it be possible that the program omited some phases in the trainnig program like a phase - base if the runner its an experimental runner or is a runner that have a continuous base.
Could it be possible that the user make a custom training program like what intervals to do , what kind of cross training to do or use the information in the log to make them.
Thanks for your attention
Re: Changing suggested training programs
From: Paul Shields
In version 1.0 Runcoach doesn't make any comparisons of your current training in suggesting new goals. It does use your training to derive initial estimates of your weekly training and long run distance. It uses you PB's (the results of your training) to determine your current ability.
I am planning in version 2 include analysis of your training together suggestions and hints.
RunCoach uses your PB's to judge your current ability. If you have not entered any PB's then RunCoach will use a default value which is very conservative. Please send me a copy of your backup file (.rbk file) if you have input some PB's and it still gives silly estimates.
The periodization built into RunCoach has 5 phases (base, strength, speed, taper then race). If RunCoach decides that there is not enough time to do a full periodization then it switches to a 'complex' training regime with a 7 day microcycle. It is not possible to override RunCoach's choice manually.
Yes it is possible to make a custom training program. Any value in a program generated by RunCoach can be edited and changed. From version beta2c onwards it is possible to cut and paste days and weeks. (Hover the cursor over a day and right click). You can also clear a week or day and add what you like.
Hope the above helps,
Can RunCoach develop a bike schedule
From: Joe Rosenfels
How suitable would runcoach be: if I generated a bike schedule ie use the same principals of entering distance/ time?
I know I would then have two scehules, one for bike and one for run but I can mesh them by picking the available days for training.
Any plans for a multisport version?
Re: Can RunCoach develop a bike schedule
From: Paul Shields
The general principles of any schedule you produce with RunCoach would still hold for bike training. I would be a bit concerned with the long ride distances (maybe a little long). Interval sessions could be easily transferred if you had a stationary cycle, wind trainer, mag trainer etc and used the on/off times rather than the pace. I would also suggest adding (or swapping from other intervals) some hill intervals with the bike as well.
Yes I do have plans for a multisport version but that will happen in version 2.
All the best,
Information used in Planning a Program
From: Staffan Malmberg
I have the following questions:
1. Is the analysis made by coach dependent on whether I have filled in my daily diary or not? (I haven´t done this yet, only put in my PB). I notice that your training programs always start out easy, as if one hasn´t made any training at all.
2. Does the coach disregard older results in your PB file and only take the most recent into account when making an analysis? Or does this depend on the distance? I mean if I make a result on 42k some month before a result on 21k it looks as if the coach disregard the 21k result completely. Can I put in many results on the same distance?
Re: Information used in Planning a Program
From: Paul Shields
I will try and help as much as I can.
1. In general the Coach doesn't use the information in the diary to make coaching recommendations. I will be including a more detailed analysis of the diary in version 2 of RunCoach. It does however use the diary to generate initial estimates of your weekly training distance and your current long run distance. If you have no diary entries then the defaults will be low. You can, however, override these suggestions before designing a program.
2. Currently the coach will use the 'best' result in your PB data for the race distance. This 'best' result is chosen by using a result near to the race distance in a logarithmic sense and performed recently and age adjusted. This means the more PB's you enter the better choice RunCoach has. You can enter as many as you like for each distance. Some people use it to record race results, and every result is stored. The DOS version, used multiple PB's with a weighted average approach. I intend updating the windows version to ues a a weighted average approach in the near future.
Interval Decoding and total distance
From: Staffan Malmberg
Today I have one question:
intervals 16k 4m10s 1h21m 10minWU, 11*800m @3m20s,r5m30s,10minCD
I believe this means 10 min warm-up, running 11 800m at pace 4m10s. Between every interval I should rest for 5m30s (not jog easily which I do). Last a cool down for 10 min.
BUT, how do you calculate the total distance 16k and the total time 1h21m?
Re: Interval Decoding and total distance
From: Paul Shields
The interval workout is close to what you describe. The 'r' stands for repeat not rest. This means you start each 800 5m30s after you started the last. I reccomend for most people to jog between each interval.
There are some articles on the discussion database that may be of help
The total distance and time are just rough approximations and can be out a long way depending on your warm-up/cool-down times and whether you jog between each interval.
Showing planned and actual runs
From: Fabien Bertrand
How can I get RunCoach to keep the schedule it calculated for me in my personal pages ? I can look back to see the figures, but when I fill in my run-data, the scheduled run is not visible.
Re: Showing planned and actual runs
From: Paul Shields
The schedule that RunCoach made for you is stored in your personal area. If you change the current user then the schedule will 'disappear' until you switch back to the first UserID.
You can get RunCoach to display the planned activity for the day in the status bar. Have a look at the bottom left hand part of the screen. If no plan is active then 'No plan active' will be displayed otherwise the daily activity for the current plan will be displayed. To make a plan active, you need to either create a new program or 'Review a Program' (Under the 'Coach' menu item). Once you have the program displayed the click the 'Set' button in the top right hand corner of the screen. This will make the current program the 'current' program. The button should now display 'current'. When you exit this screen the planned run will be displayed in the status bar.
To compare planned verses actual activity use the graphing module.
Hope the above helps
Upgrade to Beta 2d
From: Jean-Noel Marchalot
For some reason, I seem unable to follow the right procedure to upgrade from beta 2a to 2d, while retaining all the information, especially the current program.
I downloaded and unzipped the new software, in C:\Program files\Runcoach10b2d, next to the previous version (in C:\Program files\Runcoach10b2a) and copied the Data directory from 2a into the 2d directory, as well as some other files such as some recent backups.
I still can't get the application to find the current program, even after restoring the old database. For some reason, it found an older, 6 month old version of the training program.
Do you have any advice?
Thanks for a great software and your dedication.
Best Regards,
Re: Upgrade to Beta 2d
From: Paul Shields
Thank-you for your positive comments.
The upgrade from 2a to 2d should cause no issues with current programs. The weekly distance will need to be updated but apart from that it should be fine.
It would be great if you could send me a .RBK file of your beta 2a data and I will try and replicate the problem here.
All the best,
Suggestions and Cash Payment
From: Gerard Kanters
I like your program very much and would like to register it but I don´t have a credit card. Is there another way of payment possible ?
By the way I have some suggestion to improve the current version
- The body mass index does´t take into account wheter your are male or female, but in fact it should.
- In the Beta program I get sometimes ´Floating point´ errors after I used the button ´suggest goal´ trying to create a new training program
- When the program is guessing my current PB based on the history it doesn´t do this gradually e.g. if I change the date of my PB for the 10k from 9 months ago to 8 months ago, it thinks I didn´t improve since. If however it is 9 months ago the program thinks I improved almost 3 minutes !!
Keep up the good work
best regards
Gerard Kanters
Re: Suggestions and Cash Payment
From: Paul Shields
Thank-you for your positive comments about RunCoach.
You can register also by sending $25 cash or $28 check to the Online Sports Coaching address in the register.txt file:
Online Sports Coaching
39 Fairlane Drive
Carine. WA 6020
Body Mass Index, before 1996, in the USA there were two different values depending on whether you where male or female. Recently the NIH changed the guidelines, and in doing so found there was no reason to have a distinction between males and females. RunCoach uses the most recent guidelines.
You are the first person to let me know about the floating point errors. It my be due to your data. It would be great if you could make a backup copy ('File'->'Backup') and send me the .RBK file. I could then replicate it here and send you a fix.
The PB prediction system should do things gradually. I can only guess that you have another PB in he system and it is switching between them. If you send me the .RBK file I will look into it as well.
Thank-you very much for the feedback
New pace field
From: Jean-Noel Marchalot
Another opportunity for improvement:
When a workout consists of several intervals entered in a table (using the "Details" button), the pace field, as well as the distance and time fields, indicate only the first interval, typically the warmup interval.
Since your application is able to calculate, correctly it seems, the composite pace, as well as total distance and time and display them in the graphs, it should be fairly easy to use these values and display them in the fields.
Thanks for your excellent work.
Re: New pace field
From: Paul Shields
Thank-you for the suggestion. It is a really good idea. I will put it on the improvement list for the beta 3 release.
Import Data Files
From: Mike Conley
I hate to advertise for a company, but I just bought the interface link for the Polar HRM. It works very nicely and the software package included a diary and a advisor to set up training. Your run coach is far superior in setting up a training plan, but it would be great to import the diary directly into the Runcoach as it is also much better and allows more fexibility. There is a lot of common fields and they may be portable directly into run coach.
Running for Life,
Re: Import Data Files
From: Paul Shields
Thank-you for your positive comments about RunCoach.
As you are probably aware RunCoach can import the .HRM pulse files from a Polar Heart Rate Monitor. These files both update the daily run information as well as store the detailed pulse information. This pulse information can then be graphed, analysed and compared with other Pulse data.
I would be happy to provide import ability from the Polar software as well. To do this I would need a copy of the data structure and some sample data. If you can help me with non copyright samples then I will see what I can do.
All the best,
Run Coach Beta ver 1b2
From: SL
This is the first time I have tried this product and think it makes a good diary, however in Using the Coach function to plan a program I would think that in setting up the plan it should take into consideration the current workouts, as well as PB times. When I entered the plan it told me to start over with 1m workouts at 11min pace. I currently put in 4m at 9min pace 3 times a week and find it to be an easy to medium run for me. I have entered PB times and think that all information should be taken into account when planning a program. If one looks at just the PB then a goal might not look as doable than if you consider the base that already exists. When this is integrated I might consider purchasing the product but otherwise I can keep a log in a notebook and not have to turn my computer on everytime I run. Just my $0.02 though.
Re: Run Coach Beta ver 1b2
From: Paul Shields
Thanks for your positive comments about the diary function.
RunCoach needs to have some information about your current ability before it can produce customized workouts. Often PB's can provide this information. RunCoach adjusts these based on your age, time since the PB and weight. In most cases they provide a reasonable estimate. If you "current ability" indicator in the "Design a Program" screen seems to be out then there are several things you can do. The easiest is to run a time trial over any distance and enter that into RunCoach's PB section. If you provide a date then RunCoach will take it into account in estimating your current ability.
In any case the workouts provided by RunCoach start at your current ability and build towards you goal time and distance. If they are slow at first then they will get harder.
RunCoach does take into account your current mileage, and longest runs. It should build a program based on these fields in the "Design a Program" screen.
Finally you should download the latest version (beta 2d* asterisk) as there have been improvements over time in this area.
Hope the above helps
PS If you still have problems please back up a copy of your data to a .RBK file and email it to me and I would be happy to look into it.
Re: Run Coach Beta ver 1b2
From: SL
I was wrong it is the latest version (downloaded it last Friday and entered the data) was looking at the file name 10b2 and thought that translated into version 1.0b2. Will try what you suggested and see if that works. Thanks.
Problems with program 2d*
From: Greg Steubs
Anyone else having problems with this program.
When I downloaded the most recent version of RunCoach 2d* and was unable to get it to run. The program gave me a message saying the evaluation period expired 128 days ago. When I was given the Keycode to run it, it said invalid Keycode and my computer clock is no longer functioning. My clock is running fine. Has anyone else had these serious problems with the program before?
Please help!
Re: Problems with program 2d*
From: Paul Shields
There was a transposition problem with the keycode. Hopefully all is well now.
The 'clock error' is a copy protection mechanism.
metric conversion question
From: firstname.lastname@example.com
I'm just starting to add speedwork to my workout. I currently run 45 minutes 4 days a week and a long run of an hour. I don't have nearby track, but instead use my clip-on pedometer, which is set for miles.
My question: if I want to do 200 meters X 8, how far is 200 meters in miles?
Thanks for your help.
Re: metric conversion question
From: Paul Shields
Here are some conversions for you
200 metres equals
0.1242742 miles
218.7227 yards (often rounded to 220 yards)
656.168 feet
Hope that helps,
RunCoach - Pulse - Plans
From: Peder Pedersen
I have started using your program recently and have some comments to the program and questions related to training.
1) PB Using PB-analysis I often find that distance and adj. time does not correspond. In the analysis part you may examine the influence of weight. It would be an advantage if one could enter weight together with distance and running time in PB entry.
2) Ability Predicted ability at a given distance seems to be to affected by PB's on other distances. For 10 k the program predicts 43m in spite of a PB below 41m. For Marathon I can get abilities from 3h9m to 3h29m depending on which PB's I leave for prediction. I believe more weight should be given to PB on actual distance.
3)I have been using HRM for the last 18 months. In order to have a better understanding of the HR readings I've done a "calibration" - running a flat course of 4,1 k with a heart rate within a range of 5 beats and measuring time consumed. In this way I get running pace for Working pulses(WP) of 115-120,120-125,...,155-160.(Max. HR 171, resting HR 42) The data fits well in a linear regression between pace and effort = (WP-RHR)/(MHR-RHR). Using latest test pace I get a coefficient of -0,97.Can you do this kind of analysis in RunCoach? Often I do this type of run at a heart rate of 135 - 140 which means I have a relationship between time and pace at this heart rate. Can improvement over time be extrapolated to fast running at 160-165 in such a way that relatively easy running may be used instead of more stress full test runs of 10 - 12 k to evaluate progress?
4)Training plans The possibility to make training plans is the real strong point in your program. I miss better explanation of hard days: form run e.g. what is at one with the wind? I had more questions but found the answers in the discussion database. I suggest you include an description in reports work out types. I have planned for a marathon in Copenhagen in the middle of may 1999 that is 33 weeks with 14 weeks base, 8 weeks strength, 9 weeks speed and 2 weeks taper. Ill be going from present 60 70 k per week to 100 110 k per week. From my observations in races I think I have a weak point in running up-hill compared to others with same total running time. I intend to change the plan substituting the last 4 form runs with hill intervals. Do you think that is OK or do you have other suggestions?
Kind Regards Peder
Re: RunCoach - Pulse - Plans
From: Paul Shields
I will try and answer each of your questions.
1) There are some adjustments I will be making to the PB-analysis for the beta 3 release. Your suggestion of adding a weight fied for PB entry is one I have on the list and hopefully will make it for beta 3
2) The PB prediction uses the 'closest' PB to your goal one to predict a performance. The definition of 'closest' is a little complex. Firstly it takes the closest in time and log distance. The resulting PB is then adjusted for age and time since the PB. If you have a more recent PB at a distance near (in a logarithmic sense) your goal one then this will be used rather than an older PB at a closer distance.
3) The HR analysis you mention is possible but not implemented yet. Currently you can store the data in a multi-part run or several single runs. I am planning on having a correlation (scatter diagrams) as one of the anlysis tools. This will have the ability to change to type axis scale (eg log or linear). Not in the next beta but the one after.
You can use easy runs to extrapolate faster performance but you wouldneed to know your AT for it to be accurate. Currently RunCoach uses fast runs at one distance to predict performance at another distance. eg a short fast (less stressful) run can predict performance in a longer run.
4) The help information is a bit scarce at present. I am improving it for the beta 3 release. This will provide more context for the descriptions and types of runs.
Feel free to modify the programs RunCoach suggests. You know more about your individual situation than RunCoach. Use it as a guide.
By all means if your race involves hills substitute the form runs with hills. You might also like to look at swapping some of the intervals for hill sessions and for doing your long runs on undulating terrain.
All the best,
HR data analysis
From: Bruce Arthur
I have recently purchased a HRM and have been able to enter max HR, avg HR, recovery HR, time below, in and above HR zones into the RunCoach diary. However, once entered, there doesn't seem to be any way to analyse this data over a week or month. The graphing functions don't allow you to plot this data and the export to CSV function doesn't include these fields. Unless I have missed this functionality somewhere, I would suggest that this would be a useful enhancement.
I gather that HR data can be analysed and graphed by importing polar .HRM files. For people who can't afford the Polar interface unit and software, is there any way to manually construct .HRM files to import (ie what is the data structure format).
Keep up the good work.
Re: HR data analysis
From: Paul Shields
That is a good suggestion! You are right the analysis of HR data is only enabled when you import a .HRM file from the HR monitor.
I will add the HR fields to the graphing options and the CSV export.
Re: HR data analysis
From: Bruce Arthur
In the interim, is it possible to manually create a .HRM file to import and graph the HR details?
Re: HR data analysis
From: Paul Shields
It certainly is possible to manually create a heart rate file but it is time consuming. You need to enter a pulse for every time increment (eg 5secs, 15secs or 1 min).
I can send you a sample of one if you like.
Training Analysis
From: Hugh
Does the current version (beta 2d) of Run Coach factor weight loss (or gain)in the coach/plan module?
Re: Training Analysis
From: Paul Shields
RunCoach uses a persons weight/loss gain when analysing differences in pb's. A pb at the same distance and time but at a higher weight is better than at a lower weight. (ie you are fitter).
Currently it doesn't use weight information to develop the plans. This is because no weight information is stored with the pb's. I am in the process of fixing this by adding a weight field to the pb database. The intension is that the beta 3 release will incorporate weight adjustments not just in the analysis section but also in the plan generation module.
All the best,
Pace calculation / weekly
From: Klaus
Downloaded evaluation version beta 2d*.
There seems to be an error in the weekly pace calculation via menu graph/weekly/pace, option show values.
Sometimes, it looks like adding the pace of all days of the week and dividing by days-1. Example: 3 running days, pace 5mins, result 7 min30s.
I am entering the daily data independendly from running days. So I find in the daily sum data base dates, where only the daily data is entered and the running data is 0.
Another example: monday only weight and pulse, tuesday running day w/ daily data, pace 6m6s, graph shows pace of 3m3s.
Database fix all doesn't help.
Maybe the pulse and weight calculation has the same problem, have to check.
Regards, Klaus
Re: Pace calculation / weekly
From: Paul Shields
Thanks for this. Yes there are a couple of minor bugs in the graph averaging. I will be sorting that out in the beta three release.
Sorry for the inconvenience
Problem with data entry
From: Bernd Korves
I tried inputting my running details for the lasts weekend, but could not enter anything into the distance field. Software told me: "is not a valid date.
The date in the calender also turned from black to green for the days I tried inputting my data.
What am I doing wrong? Any ideas on that?
Re: Problem with data entry
From: Paul Shields
It sounds like you have some sort of data corruption. RunCoach has been designed to fix these problems. There are both manual and automatic methods. I will describe each but make sure that you have the latest version (beta 2d*) and back-up your data before starting.
Automatic Data Fix
Select File -> Edit Database -> Person. This should then bring you into the data edit screen. Click the 'All' Button in the top row. RunCoach will then try to correct the data. When it has finished exit the screen and try again
Manual Data fix
Select File -> Edit Database -> "any file". This should then bring you into the data edit screen for that file. You can then highlight the entry with no date and delete it. The files that are most likely to be causing date problems are Daily, DailySum, Workout, and WOSets.
If the problem is not fixed then please feel free to email me your backed up data (the .RBK file) and I can then correct it and email it back to you.
All the best,
Some hints (and comments)
From: Fulvio Pecorari
I registered RC few days ago because is a great program! I trained for my first marathon four years ago with the help of RC 0.93 and it was great (3:32).
Then the lack of a diary, the platform (DOS) moved me to other softwares. But few weeks ago I discovered that you are still devoloping RC, so I decided to register.
Now some comments and hints.
- The program is too slow compared to other software on the same hardware (Intel 486/50Mhz + W95)
- Sometime RC hangs. In my opinion there are some problems with memory management.
- Entering the % of time above/in/below target HR, is possible to enter values for a sum > 100%
For your development:
- Why don't automatically update PBs when a workout is entered?
- Are you planning a function to update a plan on the basis of the workouts completed?
Good run to all and good programming to Paul.
Re: Some hints (and comments)
From: Paul Shields
Thank-you for your positive comments about RunCoach. I am glad that you achieved your 3h32m result.
I am aiming to improve the performance of RunCoach. On Pentium and better machines the performance is okay but it still needs to be snappier. I have focussed during the beta roll-outs on functionality and will speed up the system once we get past the next couple of betas. The beta 3 release will see some performance improvement over the beta 2 versions.
Target % Heart Rate
Some people use these fields to enter the total time in these heart rate zones rather than the percentage time. To cater for both of these options RunCoach does not check that the total sums to 100. I have slightly changed the titles of these fields in the beta 3 release.
Automatic Update of PB's
This is a simple change and is on the agenda for the next release cycle.
Updating Plan based on workouts.
I have some plans in this regard but they will have to wait for the version 2 release. The idea is to modify the training plan as you progress towards your goal based on performance during training.
All the best,
Time based PB or distance based PB
From: Marv
What does the program do with the time based PB or distance based PB? What's the difference?
Keep up the good work!
Re: Time based PB or distance based PB
From: Paul Shields
Thank-you for the positive comments.
A distance based PB is the traditional PB that you would be familiar with. You have a fixed distance, such as 10k, and the time will improve as you better your PB.
A time based PB is a PB for a set time unit. A common time is the 1 hour race. In this sort of race you try and cover as much distance as possible in an hour. In this situation the time is fixed and the distance varies.
RunCoach makes this distinction so as not to create multiple spurious PB's for people who race both time based and distance based PB's.
new version
From: gabel kaats
When is the next version release? Don't want to rush you! Just curious!!!
Re: new version
From: Paul Shields
'Real Soon Now'!!
The next version (beta 3) should have been released a few weeks ago. Unfortunately I have been busy with other activities and have not put as much time as expected into RunCoach. The beta 3 release is reaching the final internal testing stages at present and should be out in a few weeks or so. I can't be more specific but hopefully soonish.
The beta 3 upgrade sees many bug fixes and improvements combined with a major upgrade to better handle sports other than running.
Re: new version
From: Joern Gehring
From my point of view RunCoach has been one of the best supported shareware programs. I hope, this is not going to change :-) BTW, will I get rid of that gridindexoutofrange error with the next release?
Re: new version
From: Paul Shields
Thank-you very much for the positive comments. I am maintaining support at as high levels as before it is just development progress has slowed a little :-)
The beta 3 version is nearing completion and should be out soon. The grid out of range error will hopefully be fixed.
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Plaque and bacteria don't limit themselves to tooth surfaces. They love to snuggle up between the gum and the tooth, where they quickly increase their turf by multiplying and pushing the gums farther from the tooth. How do they get there in the first place
Although healthy gums are basically "glued" to teeth, there is a bit of a shallow groove along the top of the gumline where bacteria and food debris can collect. If the teeth are crooked, the gums might not fit as snugly, allowing even more bacteria to enter.
Crooked teeth don't fit together right when you close your mouth. You may be more likely to chip, fracture, or even break a tooth. Some teeth are subjected to excess wear and tear. Every time a tooth is damaged, it creates a little hiding place for bacteria.
If you have crooked teeth, you have two options. You can brace yourself for extra hygiene time and the risk of deep cavities, gum disease, and the eventual loss of teeth. Or you can let us brace your smile for straight, healthy, beautiful teeth! We offer several options including clear Invisalign aligners, discreet ceramic brackets, and traditional metal.
Your mouth should be a safe haven for your teeth, not for destructive bacteria, and you should feel proud to show off your smile. If you are ready to do something about your crooked teeth, call Big Smile Dental in Chicago at 773-772-8400 and schedule an orthodontic consultation today.
April 2013
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Pics, finally!
The picture above is of the swatches that, at some point, I called my final swatches. This was before I changed yarn and needles. Once I had these swatches blocked, I wasn't happy with them, but as I edited the images to place them here, I was in shock as how bad they really are.


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Asunder (1998)
Critic Consensus: No consensus yet.
Movie Info
Watch it now
Critic Reviews for Asunder
There are no critic reviews yet for Asunder. Keep checking Rotten Tomatoes for updates!
Audience Reviews for Asunder
I watched this on TV in error - I thought it was actually a different movie when I sat down to watch. Actually it was pretty good so I kept watching. Starts off with two married couples who are best friends at a fairground. There is an accident where one of the women fall out of a Ferris wheel and dies. Her husband pretty much loses it and becomes obsessed with the other woman, who has problems in her own marriage and unwisely has a fling with him. You know how the rest of it goes... I enjoyed it.
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Asunder Quotes
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When we think of installing a new playground equipment be it school premises or a public park or any apartments where families live, the budget can be expensive. Especially with school budget, it is even more difficult to justify on installing a equipment. To warm up and for bringing in energy for the children, it is important to ensure that there are enough equipment and space for them to be active during their break. However, these equipment are really expensive and the budgets offered are very tightened. Now the question is how to get the equipment installed with the low cost.
Few measures can be taken to install new equipment on the playground either new or existing playground with the budget offered:
Good Quality Equipment: Investing in good quality equipment initially will reduce the cost long-term. If you are investing high on purchasing good equipment initially, cost of maintenance that will arrive in the future will reduce to a large extent. It should be noted that these equipment are depended on the weather conditions and hence very vulnerable to damages. Low-quality ones will damage frequently and we have to finally end up in either replacement or getting it fixed. Hence spending a little more on a good quality product designed with good manufacture is a lot better and will last for longer period of time.
Long-Term Us: Think of using the instruments long term for the cost invested. This is not only with thinking of installing playground equipment for a long time, it also means that the playground space will also be used for long period of time as a playground area. If you have planned to install a equipment in a temporary playground space, the cost for reinstallation will be an extra cost. Therefore plan initially on playground space and install the equipment over years rather than shifting playground timely.
Purposeful Equipment: Choosing the equipment on purpose is also an important factor. This is another way to keep the playground equipment low. Choose an equipment that is most popular among children and an equipment most loved by children. An equipment with multi-play unit is very popular ones as they have many units. Also consider age groups, installing an equipment considering age groups visiting the playground will save cost.
Correct Instalment: Making sure that the equipment is installed corrected will save money in long run. Equipment that is not properly fixed will damage soon and is also unsafe for the children. If the equipment is installed correctly it will serve longevity of the equipment. Usually, well-trained staffs are appointed by the companies to ensure that the equipment is installed properly and are tested to check if the equipment is safe for the children to play..
Maintenance: A well-maintained equipment last longer than the equipment not maintained at all. When an equipment is maintained well it will last longer thus saving money on installing another unit. This can be done by regular inspection by the playground maintenance experts check if there are any repairs to be done regularly, the initial repair cost is much less compared to the later ones. A little research on the internet should yield you with companies and their names.
Right Tools: If the repair of the equipment has to be carried out quickly, we should have easy access to the equipment tools. Anyone having a playground, be it a school or and play park a standard tool is maintained for any repairs. Few tools like the inspection probes are not part of standard tools so having such things handy will also reduce the cost of maintenance. Other types of tools that are specific for playground equipment can be bought.
Playground companies are offering products and services making it easy for the buyers to choose their needs. With little effort and with lots of patience you can save cost on purchasing playground equipment, this site will offer you the best products and services. Much of what we need for a natural playground can be sourced from the websites, playground manufactures help you to design a natural playground with most of the natural products.


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Hip hop abs is the new sheriff in the fitness world. The simplicity of the whole routine on video thrills many who have worked on fat loss for years. You could have also seen the several videos that feature on the Hip hop abs review online. However, there is a catch; this is not your regular dance routine!
Check Price on Amazon
What is the hip hop abs review?The developer of the video-Shaun Thomson has been working on strategies to reduce the instances of fat on the belly with well formed abs as his key selling point. While the fun apart of it makes it one of the most engaging fat loss routines, the abs is a mix of various activities that work to the benefit of the one intending to cut fat. The belly fat problem is common; eliminating it requires the resilience and determination. The hip-hop abs is a video made to help ease the strain of losing fat by engaging the individual in meaningful dance activities. There are some features that you will note with the fat loss routine. However, in our review, we touch on its holistic nature.
FeaturesIn this Hip Hop Abs Review we'll cover some of the exercise that comes with the hip hop abs video includes the following;
- Total body workout that involves a dance mechanism that covers both the cardio and the body mass. The main reason here is to target the ab areas.
- Cardio activities the full range of aerobics that the videos come with help in burning fat while having fun. These include the total body burn, the fat burning session, the hip, buns and the thighs and the winding up routines.
- A 30-day fat loss plan that is comprehensive with several tips that take you step by step.
- Low impact- unlike other high-intensity cardiac activities, the use of hip hop abs is low impact and cannot have any adverse effects on the health of the user.
- Tested fat loss mechanism- the cardiac methods in the abs are found to work safely for the different users who have tried it.
- Convenient- because it involves dancing, following each and every step in the routine is easy and requires no use of any equipment as well.
- It is Easy and involves no tiring body sit-ups.
- There is no need to worry about dieting, eat as much with the hip hop abs guide.
- It can help one lose weight faster through the slim down program.
- It is safe as it involves no use of machinery.
- The fun part of the abs workout routine that makes it enjoyable to the one working out.
- The workout achieves the fat loss within a short period.
- The video quality at times disappoints.
- The insanity and the T25 present a shorter than expected version.
- The video has Poor sound quality.
For those who wish to learn dancing, this is a perfect chance to try it out while targeting to lose fat as well on the upper and the lower body. Like in my case, trying other intense workouts may not be to your advantage. Some other strategies like cross fit and dieting may work in the market. However, take it from me, and the several hip hop abs review online point to a routine with immense success. You can try it out.


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Need to set up a new support worker so they can gain access to their eLearning?
Don't forget that on day one your new support worker will need to complete their first eLearning topic Your role as a support worker. For them to do this you will need to set up their account in the Learning Tree. Your managers guide provides step by step instructions on how to do this but below are the key steps to follow:
Email: firstname.lastname@example.com
- Before you start make sure that you have the new support workers details (including their IRD number)
- Look at the Managers Guide which shows you how to get to the URL (website) so you can add a new user
- Go to the add new user URL (website)
- Fill out the new account form
- Hit submit and you are done (if you have any problems call your Learning and Development Coordinator)
For support, please contact the Learning & Development team
Phone: 0800 293 552 (Monday - Friday 8:00am - 4:00pm)
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Looks like the Broncos' Brandon Marshall and Chance the Rapper hung out this week
It appears Broncos linebacker Brandon Marshall got to kick it with Chance the Rapper when the artist was in town for his concert Tuesday.
Chance, who's real name is Chancelor Bennett, is in the middle of his Coloring Book World Tour.
Marshall, who was a key piece of last year's Super Bowl team, has followed Colin Kaepernick's lead and knelt during the national anthem in both of the Broncos' games this season as a way to raise awareness about racial inequality in America.
He hasn't shied away from explaining the reasons why he's doing so.
Earlier this month, he met with Denver Police Chief Robert White, and he has since pledged to give $300 for every tackle he makes this season to various causes.


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Peace Aromatic Roll-On Oil
Meditative Perfume
Peace is a soft, sweet and herbaceous blend that smells like Spring. Classic lavender is enhanced with woody vetiver, bittersweet clary sage and a hint citrusy bergamot. Disclaimer : the oils in this blend may promote a sense of calm.
Sleepery Aromatic Roll-On Oils are house-blended with soothing, night-time organic essential oils. Roll-on individually or mix and match to create your own unique dream scents.
Additional Info
Roll-on in 1-3 small circles at wrists, collar, and neck before sleep time.
Simmondsia Chinensis (Jojoba) Seed Oil, Limnanthes Alba (Meadowfoam) Seed Oil, Lavandula Angustifolia (Lavender) Oil, Vetivera Zizanoides (Vetiver) Root Oil, Salvia Sclarea (Clary Sage) Oil, Citrus Bergamia (Bergamot) Oil
9 Months. This product does not contain preservatives. The carrier oils are stable and have a long shelf life, which is enhanced with the presence of essential oils. To prevent product spoilage we recommend storing products away from direct light and heat and regular usage until it's all gone.
- This product is approximately 13% essential oils and should only be used by healthy adults in moderation.
- This product is not for people that are pregnant or nursing.
- This product is not designed for children under the age of 13.
- Consult with a physician before using essential oils if you have any health conditions that require medication.
- Even though our all-natural products smell delicious, they are meant for External Use Only.
- Always test new products on a patch of skin before general use.
This is a cosmetic product intended for pampering the body naturally. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent sickness or disease.


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Show off your studio pottery
Studio pottery by famous potters is surprisingly affordable - and it's a great thing to start collecting now
Studio pottery is big news – and getting bigger. Ceramics by 20th century British potters have been a strong if niche collecting area since Bernard Leach started the movement in St Ives in the 1920s but now it's gaining more mainstream ground as people realise its artisan beauty.
'Pots get under your skin,' says Marijke Varrall-Jones, director of Maak, the London auction house that specialises in British studio ceramics, ranging from tableware by Bernard Leach and Lucie Rie at one end of the timeline, to bowls and vessels by Edmund de Waal and Rupert Spira at the other, with around 80 other potters in between. 'You buy one pot and it leads to another. They have such strong aesthetic appeal. It's a market driven by passion and people become very knowledgeable'.
And, it's not as expensive as you might think. Comparatively, studio ceramics are more affordable than paintings, prints or sculptures by artists of equal stature. So you can easily pick up pottery at auction by some of the biggest names of the 20th century for just a couple of hundred pounds.
Once you've started your collection, it's easy to incorporate them into your home. These seven steps provide easy ways to use studio pottery to bring a relaxed artisanal feel to your living space.
1. To show off a studio pottery collection to maximum effect, combine different shapes and styles that work together tonally against a plain background
Pottery, from left: Spherical Hans Coper pot with disc, from a selection, Oxford Ceramics Gallery. Lucie Rie tall cylindrical vase with sgraffito design, from a selection, Joanna Bird. William Marshall yunomi cup, £350; William Marshall bottle vase, £550; David Leach lidded pot, from £245; Okinawa bowl, £6,500, Sho–ji Hamada; Hans Coper hourglass vase, from a selection, all Oxford Ceramics Gallery. Michael Cardew pitcher, from £300; Michael Cardew stem cup, from £300, both Joanna Bird. 'Club Yellow' linen, N012, £96 per m, Fermoie. Gold stripe linen grain sacks, £50; roll of vintage linen, £25 per m, all Beyond France. Wall painted in 'Dolphin' Intelligent matt emulsion (246), £43.50 per 2.5l, Little Greene
Pottery on table, from left: Sho–ji Hamada plate, £2,450 for pair; Janet Leach small bud vase, £525, all Oxford Ceramics Gallery. Michael Cardew large bowl, from £300, Joanna Bird. Sho–ji Hamada plate, as before. Four Lucie Rie white bowls, £6,450, Oxford Ceramics Gallery. Michael Cardew small jug, from £300, Joanna Bird. Michael Casson tall jug, £850; Sho–ji Hamada early slipware yellow vase, £6,500; Rupert Spira white open bowl, £1,450, all Oxford Ceramics Gallery
Other items: Logan' oak dining table, £529, Swoon Editions. Reclaimed stool, £40, Lost & Found. Blue spindle chair, find similar at Ines Cole. Reclaimed bench, £125, Ines Cole. Pendant lamp, £90, Retrouvius. Fabric tablecloth in 'Skye Check Oatmeal', £39.50 per m, Ian Mankin. Grain sacks, as before. Cushion (on stool) in 'Linhope Stripe Green', J873F-01, £46 per m, Jane Churchill. Folded cushion covers (on chair) in 'Dandelion', £38 per m, St Jude's. Yellow linen cushion, £32, Annie Wharton. Green and yellow glasses, £9 each, Ines Cole. Glass bottle, £5, Lost & Found. Curtain in 'Chiltern 013' linen, £96 per m, Fermoie. Dash & Albert 'Annabel' rug in grey, £429, Kensington Design. Mango chopping boards, £45; woven basket, £75; saffron waffle throw, £115, all Ines Cole. Wall painted in 'Dolphin' Intelligent matt emulsion, as before
3. The earthy colours and painterly glazes of studio ceramics combine to create a rich table collection
Bernard Leach square slipware dish, £1,500; Sho–ji Hamada hexagonal dish, £1,450 for six;
Sho–ji Hamada plate, £2,450 for pair; Sho–ji Hamada plate with trailed glaze, £2,450, all Oxford Ceramics Gallery. Michael Cardew bread plate with swirl, from £300, Joanna Bird. Janet Leach faceted bowl, £650; Bernard Leach lidded conserve jar, £850, Oxford Ceramics Gallery. Cutlery, from a selection, Briggs & Oliver. 'Stirling' flax fabric, £59.50 per m, Ian Mankin. Yellow 'Mendip' fabric, L292, £96 per m, Fermoie. Glass, £9, Ines Cole. Antique cross-stitch napkins, find similar at Pimpernel & Partners. Italian striped linen napkins, £12 each, The Linen Works
4. Warm hues of mustard yellow and antique oak combine with cool stone grey pots to create a soothing and relaxed living space
On wall: Michael Cardew charger plate, from £300, Joanna Bird. On shelf: Katharine Pleydell-Bouverie candlestick, £325; Michael Casson tall jug, £850, both Oxford Ceramics Gallery. Jim Malone large moulded bottle vase with glaze trails, £1,700, Joanna Bird. Bernard Leach lidded conserve jar, £850, Oxford Ceramics Gallery. Michael Cardew black milk jug, from £300; William Marshall stoneware lugged vase, £1,800, both Joanna Bird. Katharine Pleydell-Bouverie lemonade cup, £650 for set (jug and two cups), Oxford Ceramics Gallery. Antique brush, from £20; antique books, £250 for nine, all Appley Hoare Antiques. Antique mirror, £480 (part of four-piece set), Puckhaber
On coffee table: Janet Leach plate, £645; William Marshall large bottle vase, £950; William Marshall porcelain vase, £650; Janet Leach cut bowl, £350, all Oxford Ceramics Gallery. Richard Batterham glazed jug, £75, Joanna Bird
Other items: Antique oak shelf, find similar at Lassco. 'Bluebell' sofa in 'Ash' soft wool, £1,600, Sofa.com. 'Poste' coffee table, £245, Loaf. Bamboo chair, £650 for pair, Puckhaber. Reclaimed wood stool (used as side table), £59, Ines Cole. Cinnabar rug, £195, Loaf. Curtain in 'York Stripe Green', £95 per m, Fermoie. 'Gaston' lamp, £95, Loaf. Grain sacks (on sofa), as before. Cushions, from left: Geometric cushion, £100, Appley Hoare Antiques. Yellow 'Rabanna' fabric, £96 per m; green 'York Stripe' fabric, £96 per m, both Fermoie. 'Angus Stripe Nordic Ivory' linen, £39.50 per m, Ian Mankin. Decorative cushion, £35; hound and linen cushion, £38, both Annie Wharton. Yellow 'Chanterelle' linen, £96 per m; green 'Hamble' fabric, £96 per m, both Fermoie. Geometric cushion, as before. Other items: MDF tongue-and-groove panelling, £69 per 1.22 x 2.44m panel, Scumble Goosie. Painted in 'Yellow Pink' Intelligent matt emulsion, £43.50 per 2.5l, Little Greene. Wall painted in 'Old White 4' Estate emulsion, £39.50 per 2.5l, Farrow & Ball
5. Mix and match studio pottery for a relaxed look. A varied collection is easy to add to and doesn't feel too precious for everyday use
On table, from left: David Leach cut sided jar, £550; David Leach large teapot, £650, both
Oxford Ceramics Gallery. Richard Batterham black glazed jug, from £75, Joanna Bird. William Marshall yunomi cup, £295; Katharine Pleydell-Bouverie tankard, £265, both Oxford Ceramics Gallery. Grain sack, as before
On shelf: William Marshall coffee pot, £450, Oxford Ceramics Gallery. All other items, as before
6. White tongue-and-groove boards, hessian curtains and vintage wood create a calm and creative work space, creating a studio feel that's ideal for displaying pottery
Pottery, from top left: Yunomi cup; hexagonal bowls, all as before. Lucie Rie bronze sgrafitto vase, from a selection, Oxford Ceramics Gallery. Richard Batterham tazza bowl, £175, Joanna Bird. Janet Leach faceted vase with stoneware basalt body, £1,200, Joanna Bird. Slipware vase, as before
Other items: 'Crate Mate' side tables used as shelves, £125 each, Loaf. 1930s black base table, £550; large antique paintbrush, from £15; confit pot, £60, all Appley Hoare Antiques. Craftsman stool, £155, Ines Cole. Green antique book; wooden ruler, both from a selection, Briggs & Oliver. Yellow 'York Stripe' fabric (underneath), £96 per m, Fermoie. Yellow 'Arley Stripe' fabric (on top), £46 per m, Jane Churchill. Ceramic tools; apron; brushes, loaned by potter Carina Ciscato
7. Take inspiration from the chalky white backdrops of potters' studios with natural textures and rustic furniture that echo the patterns and tones of the ceramics
Pottery, from left: Lucie Rie large black planter, £6,500, Oxford Ceramics Gallery. Hans Coper globular form stoneware vase with sgraffito design, from a selection; Michael Cardew large black jar, from £300, Joanna Bird. On tall stand: David Leach black bottle vase, £795; Sho–ji Hamada squared vase, £5,500, both Oxford Ceramics Gallery. Jim Malone tall bottle vase, £1,800, Joanna Bird. Tall French sculptor's stand, £850, Appley Hoare Antiques. Low potter's stand, £330, Puckhaber. Vintage ladder, £10, The French House. Tiled number hook rack, £65, Ines Cole. Black hanging lamp, find similar at Graham & Green. Linen artisan pinny in charcoal, £58, The Linen Works. Striped yellow fabric, as before. Striped green 'Linhope' fabric, £46 per m, Jane Churchill. Curtain in 'Birch Tree Sun' fabric, £54 per m, St Jude's. Pottery tools, loaned by potter Carina Ciscato. Flooring in 'Seagrass Balmoral Basketweave', £27.16 per sq m, Alternative Flooring. Wall painted in 'Pointing' Estate emulsion, £39.50 per 2.5l, Farrow & Ball
The full feature on decorating with antique suitcases appeared in the May 2016 issue of Homes & Antiques. Back issues are still available. To purchase a copy click here.
- Article Categories: | Decorative |


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Enhancing product experience
ALPINA enriches product experience through 3DEXCITE point-of-sale solutions
Following the deployment of the touchscreen configurator at the IAA in September 2013 and at the Tokyo Motor Show in November 2013, the trade fair configurator has been expanded by 3DEXCITE with photo-realistic 3D content in order to support ALPINA in the debut of its new BMW ALPINA B4 Bi-Turbo Convertible and B4 Bi-Turbo Coupé at Geneva Motor Show 2014.
Andreas Bovensiepen, ALPINA Managing Director, explains the decision to showcase the company's product portfolio through a 3D visualization solution: "Because of our close ties to BMW, we had already been observing for quite some time how 3DEXCITE supports BMW in its projects. We are won over by the many options that high-end 3D visualization offers. 3DEXCITE convinced us with their thought through and flexible application, that supports animations, while ensuring easy integration of new model releases. Our aim is now to further expand existing models and to roll out the application at selected dealers."
To explore the ALPINA online car configurator, please go to www.alpina-configurator.de.


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Rosarito Calendar of Events
Every Sunday 4pm. Cultural Sundays in the park, featuring local Mexican and American dancers and musicians. At the IMAC in Abelardo L. Rodriguez park, west of Banamex. Different themes every Sunday. Sometimes food booths, other times vendors with food carts. Facebook IMAC Rosarito. Free.
Every Monday 10am Vinyasa Yoga with Phillip (YogaMon) Aldana at Las Gaviotas Clubhouse
Every Monday, 11:30 am – 1:00 pm, Beginning Spanish at Club Marena clubhouse, taught by Susana Schinkel. $6 donation. email@example.com.
Every Monday, 10:45 am, duplicate bridge at the Baja Gold Bridge Club, KM 42 on Tijuana Ensenada Libre at the Rosarito Beach Christian Church. firstname.lastname@example.com.
Every Monday, 1:00 – 2:30 pm, Advanced Spanish reading/comprehension class at Club Marena clubhouse, taught by Susana Schinkel. $6 donation. email@example.com.
Every Second Wednesday (except December). 2pm. Friends of the Library meeting at main library of IMAC building next to Abelardo Rodríguez Park. Promotes reading and literacy in Rosarito. www.friendsofthelibrary.com.mx. Carmen Dominguez, 661-612-3659. email@example.com
Every Tuesday and Thursday. 10am. Pilates mat class at Las Gaviotas Clubhouse. $6 UDS per class. Bring a yoga mat and hand towel. Instructor is Terri Van De Sande
Every Tuesday. 830am. Board Meeting for Yo Amo Rosarito at the Corona Plaza Hotel. See what events are under consideration or volunteer to help plan and run upcoming events. Great way to become involved with you community.
Every Third Wednesday (except December). 10am. Flying Samaritans meeting at Villas del Mar clubhouse on free road 2 miles south of Rosarito. Volunteers provide free health services and clinics. www.flyingsamaritansrosarito.org. Susan Smith, 661-100-6066, U.S. 858-240-2360. email@example.com
Every Wednesday 11:30 am – 1:00 pm, Intermediate Spanish class at Club Marena clubhouse, taught by Susana Schinkel. $6 donation. email@example.com.
Every Wednesday, 1:00 – 2:30 pm. Intermediate Spanish Conversation class at Club Marena clubhouse, taught by Susana Schinkel. $6 donation. firstname.lastname@example.com.
Every Wednesday, 12:00 pm. Writer's Workshop at Eden Restaurant, (next to Cruz Roja Thrift Store). Published and unpublished writers welcome! Bring samples (3-7 pages) of your work to share. Marsh Cassady: email@example.com.
Every Third Wednesday (except December). 2-4pm. Bingo at Oceana Grill & Cafe, Blvd. Benito Juárez #907-24. Great prizes, 6 different games. Benefits Flying Samaritans. www.flyingsamaritansrosarito.org. Susan Smith, 661-100-6066, U.S. 858-240-2360. firstname.lastname@example.com
Every second and last Wednesday, 1:00 – 3:00 pm Cruz Roja Primo Tapia Bingo at El Pescador Restaurant, km 44, (just north of Puerto Nuevo). Raising money for an ambulance in Primotapia.
Every Second Thursday. 10am. Cruz Roja volunteers general meeting at Rosarito Beach Hotel. Provides assistance in case of accidents or disasters. www.cruzrojarosarito.org.mx. Rosie Pena, 664-976-0613, U.S. 619-621-0292. email@example.com
Every Wednesday, 12:00 pm. Writer's Workshop at Eden Restaurant, (next to Cruz Roja Thrift Store). Published and unpublished writers welcome! Bring samples (3-7 pages) of your work to share. For more information, contact Marsh Cassady: firstname.lastname@example.com.
Every Thursday. 830am. Local Board of Realtors (APIR) meets at Oceana Grill. If you are a Realtor in Baja, or thinking about it, meet Realtors to network with. Good place for buyers or sellers to find a Realtor
Every Third Thursday. 10 am. General Meeting for FRAO, Foreign Residents Assistance Office. Open to the public. Usually held at the Rosarito Beach Hotel, with parking validated. Sometimes held at other local sites. Breakfast occasionally provided, but always available. Usually about 10 am. Different speakers brought in to inform or address issues of concern to foreigners living in Mexico. firstname.lastname@example.com.
Every Friday. 4pm. Spanish class main library, by IMAC, in Abelardo Rodriguez park behind BanaMex. Beginner level class with Sylvia. Free but donation appreciated.
Every First Saturday. 10am. United Society of Baja California (USBC) general meeting at Casa Blanca Restaurant, Rosarito Beach Hotel. Good info for the English speaking community of charitable, community service and social organizations. www.unitedsocietyofbaja.org. Judy Westphal, 661-614-1113. email@example.com
Every Saturday 10am Vinyasa Yoga with Phillip (YogaMon) Aldana at Club Marena Clubhouse
Every First Saturday. Noon-sundown. Open Studio Art Walk, a free tour of galleries in Rosarito Beach Hotel commercial center. Meet artists at work in their studios. email@example.com
Every Third Saturday. 1pm. USBC, United Society of Baja California, monthly Potluck dinner, held at La Maroma Sports Bar, across from Burger King. Different theme evey month. 50/50 raffle. Live entertainment at most events. Free for members and guests. Membership only $15 USD per year. Beverages ordered from the Bar at reduced Club prices.
Saturdays in Tijuana – 12:30 pm, Free walking tours of downtown Tijuana. Meet under the clock monument on Avenida Revolucion. Wear comfy shoes and clothing. Pay attention to the weather forecast for the area. Bring fluids. Estimated walking time is 90 minutes.
Every single day. AA Grupo Gringo meets daily in their meeting hall, #16 Mar Meditteraneo (two blocks behind Hotel Brisas del Mar). Meetings: Saturday, 3:00; Sunday, Monday, Thursday: 10:00 am; Tuesday, Wednesday, Friday: 6:00 pm. Additional meetings in Cantamar (just south of the footbridge) Tuesday and Friday, 10:00 am.. For more information, 661-614-1678.
June 14, Tuesday, Rosarito Theatre Guild Annual Membership Meeting and election at the Theatre, 76 Benito Juarez Boulevard. Nominations must be received by June 4. Irene O'Brien firstname.lastname@example.com, phone 664-631-2447. Experience in marketing, fund raising, set design, theatre, and/or computer skills helpful. www.rosaritotheatre.org.
June 15. Wednesday. Payment deadline for Aug 25 Bus Trip to Del Mar Races, $42USD. Contact person: Dorothy Southern.
June 15. Wednesday. Flying Samaritans General Meeting and Bingo. Susan Smith 661-100-6066 or 858-240-2360 or email@example.com or flyingsamaritansrosarito.org Bingo at Oceana Grill at 2pm.
June 16. Thursday. 10am. FRAO breakfast meeting at Rosarito Beach Hotel, breakfast menu available, parking validated.
June 16. Thursday. 10am. FRAO Breakfast Meeting at Rosarito Beach Hotel, breakfast menu available, parking validated.
June 16. Thursday. 5pm. Wateke #4 BajaSand at K42 Bar & Grill, $5 USD
June 16. Thursday. 5pm. Yo Amo Rosarito Business Mixer at Sunio Beach Club, inside Castillos Del Mar, $50 MN
June 16, Thursday, 5:00 pm, Wateke Social Mixer at K-42 Restaurant and Bar. $5 admission gets you free margarita and appetizers 5:00 – 6:00 pm. To support the Baja Sand festival this August. Live entertainment until 10:00 pm. www.facebook.com/ Baja Sand Festival del arte.
June 18. Saturday. 1pm. USBC Potluck at La Maroma Sports Bar, across Benito Juarez from the Burger King. Plat The Oldlywed Game with your host Dorothy Southern. Bring eight servings of your dish; A-I – sides and salads; J-Q – main dishes; R-Z – desserts. Dorothy Southern at email@example.com, or US phone 1-619-370-6285.
June 18. Saturday. 4pm. Winefest Valle de Guadalupe 2016 at Vinicola Castillo Ferrer.
June 23, Thursday, 5:00 pm, the monthly USBC restaurant tour visits Cocina Sylvestri Prime Steak House and Wine Bar at Calafia. Tickets: $20 and must be purchased in advance. Sandy Eddahbi at firstname.lastname@example.com phone 1-213-787-5091.
June 25. Saturday. Texas Hold 'em Benefit Poker Tournaments at TBD
June 25 to 26. Saturday to Sunday. International Beach Volleyball Tournament — Papas and Beer. Free.
June 25. Saturday. 7am. Mar Tejeda Surf Memorial Classic at Club Bombay.
June 26. Sunday. 12pm. Best Bartender Contest at Club Iggy's. Entry fee $50. to benefit Rosarito Boys and Girls Club. Trophies and awards. General Admission $3.00. A percentage of all drink purchases and general admission sales will also benefit the Rosarito Boys and Girls Club
June 29. Wednesday. Ladies Let's Lunch at Almazara in Valle de Guadalupe. Contact Bo Bendana.
June 29. Wednesday. 1pm. Bingo at El Pescador to benefit Cruz Roja Primotapia.
June 30. Thursday. Chocolate Mousse Fluff-Off at K42 Pub and Grill. Blind tasting. 5 local chefs competing. $20 and a glass of wine included. Tickets available from any of the competing restaurants or from any Friend of Casa Hogar Jazmin Elizabeth. Many raffle prizes. Danielle Williams.
June 30, July 1, 7, & 8, Thursdays and Fridays, 7:00 pm. and July 2, 3, 9, & 10, Saturdays and Sundays, 2:00 pm, Rosarito Theatre Guild presents The Taffetas, a musical comedy $25. www.rosaritotheatre.org. 20% discount on your meal at Susanna's Restaurante when booking these performances. firstname.lastname@example.com, phone: 664-609-3451.
July 1 to 3. Friday to Sunday. 8th Clamato and Ceviche Festival at Playas de Tijuana. Gloria Niebla 664 232 2568.
July 2. Saturday. Boy George and the Culture Club kicks off the celebration by opening up the brand new 6,000 seat amphitheater at BajaMar. 664-104-7021 664-104-7024.
July 2. Saturday. 2pm. Tijuana Street Food + Craft Beer. 3 street food stops + 3 Tijuana craft brewery visits + tastings + traditional mezcal service onboard + RT transportation in a private, chauffeured vehicle.
July 2, Saturday, afternoon-evening; Fourth of July celebration at Campo Rene's (behind Rene's spiffy new casino, formerly the run down cru mmy Rene's bar. KM 28 on free road) to benefit the Cruz Roja Rosarito hospital and ambulance service. Yolanda Ortiz email@example.com 619-709-9503.
July 2, Saturday, 7:00 pm concert featuring the Beatles and The Rolling Stones cover bands to benefit DIF Rosarito. Tickets at Roma pharmacies. 661-612-6077 or 661-612-6082. Venue to be announced.
July 2. Saturday. 4 to 11pm. 4th Annual 4th of July Celebration at Campo Rene's to benefit Cruz Roja Rosarito. Overlooking the beach, free. Live DJ, music, food, mariachis, fireworks, raffle.
July 3. Sunday. Annual July 4 BBQ and fireworks show, presented by the Flying Samaritans. Food, music, annual fundraiser. $8. Fireworks off the pier at the Rosarito Beach Hotel Gardens Benefiting the Flying Samaritans clinics. Food, raffels, entertainment, fireworks. VIP seating $15; General seating $8. www.flyingsamaritansrosarito.org; MX – 661-100-6066; US – 1-858-240-2360.
July 4. Monday. 5pm. Three Month Toy Drive Begins! - Christmas in July! Organize a party or potluck and ask each guest to bring an unwrapped toy for children in group home. We pick up. Marilyn Widd.
July 4. Monday. 5 to 11pm. Campo Rene 4th of July Extravaganza. More later.
July 7 - 10, Thursday Sunday, The Taffetas at Rosarito Theatre Guild. Evenings and matinees. www.rosaritotheatre.org.
July 22. Friday. Mexicali en la Playa — Rosarito will be crowded, as bad as during Spring Break.
July 23. Saturday. 3pm. Fundraising concert for La Mision Children's Fund at La Salina Cantina, with Strawberry Alarm Clock, Wanted, and the Baja Sand Dogs. $20 USD advance $25 at door.
July 27, Wednesday, 5:00 pm, Wateke Social Mixer at the Alley Bar, on Calle Tijuana, down from Electra in Rosarito. Victor Loza's birthday! $5 admission gets you free margarita and appetizers 5:00 – 6:00 pm. Supports Baja Sand festival in August. Live entertainment until 10:00 pm. www.facebook.com/ Baja Sand Festival del arte.
July 28, Saturday, 4:00 pm. Documentary: "Cozumel, a paradise in the Mayan Caribbean," A documentary about the riches of Cozumel Island. In the multimedia tent of the Rosarito Art Fest. Free.
July 28, Saturday, 5:00 pm, "Bright Land," a documentary showing the spirit and creative capacity of three artisans living in Rosarito.Multimedia tent of the Rosarito Art Fest; free.
August 5 to 21. Friday to Sunday. Olympic Games from Rio de Janeiro. Not broadcast by either Televisa or Azteca.
August 17, Wednesday, 8:30 am – 4:00 pm, Introduction to acting class beginning to intermediate at the Rosarito Theatre Guild, on the boulevard behind Comex. Ages 12 – adult. Covers speaking, movement on stage, the script, developing expressions and gestures, interpretation and more. Advance payment required. Members: $25, non-embers $30.00, youth 12 – 17: $20 email@example.com, or phone: MX: 661-119-9214, US: 1-619-356-6454.
August 19 to 21. Friday to Sunday. Baja Blues Fest at the Rosarito Beach Hotel.
August 20 to 21. Saturday to Sunday. 4th Annual Rootstock - Baja Reggae Camping and music fest
August 25. Thursday. Dorothy Southern Bus Trip to Del Mar Races, $42 USD
August 26 to 28. Friday to Sunday. Baja sand castle gala 2016 at Rosarito Beach Hotel, north of pier. Sand sculpture featuring international sand castle artists and amateurs too. Dinner and show outdoors, two days of music, dance, art exhibits and food, and of course, the completed sand sculptures. Takes them up to two weeks to build each piece. Free
August 31. Wednesday. 6pm. Sabor de Baja. All-white attire requested for thefancy party at the beachfront gardens of the Rosarito Beach Hotel. Pairings of some of the best local chefs with local wines.
September 4. Sunday. Fandango in La Mision, for the benefit of BECA scholarships.
September 23 – 25, Friday through Saturday, Playas de Rosarito Sister Cities International Convention and Conference at the Puerto Nuevo Hotel in Puerto Nuevo. Workshops, social gatherings, and more. Meet delegates from Rosarito's Sister Cities around the world. Information: www.chprosarito.org; email: email@example.com; phone: 661-614-9600, extension 1080.
September 24. Saturday. 10am. Rosarito to Ensenada Bike Ride. 50 mile bike ride along the ocean and up through the hills toward the wine country, and into the seaport of Ensenada.
October 1. Saturday. Fundraising event for Baja California Spay and Neuter Foundation.
October 9, Sunday, Second Annual Tecate to Ensenada Bike Race/Ride through the wine country. Registration $50 through July 3, $80 race day. Prizes by age class. www.bajabikerace.com.
October 12 to 15. Wednesday to Sunday. 7th Annual Int'l Mariachi y Ballet Folklorico Festival at Rosarito Beach Hotel. Three days of workshops for voice, instruments and dance, followed by concerts on Friday on Saturday nights. Mariachi Mass on Sunday. Family-friendly event. Tickets prices for all budgets.
October 16. Sunday. Cruz Roja Soup's On
October 28. Friday. Susanna's pairing luncheon at Susanna's Restaurant in Rosarito Beach. Benefit Baja Scholarship Foundation. $40 USD prepaid only. firstname.lastname@example.com
Pearl Harbor Day. Wednesday. Flying Samaritans Luncheon/White Elephant Gift Exchange at Las Rocas.
December 9 to December 10. Friday to Saturday. Cruz Roja Rosarito Thrift Store: Annual Christmas Sale, 9am-5pm
December 10. Saturday. Holiday Home Tour for Friends of the Library.


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Blake Norton
Editor-In-Chief, IGN Wrestling
As one of the few top stars in ECW left without a written contract, Lance Storm has been at the forefront of internet talk as of late. Most fans are under the impression that he'll soon join many before him in leaving the company to pursue greener pastures; or at least more profitable ones. Most analysts are expecting him to jump to WCW in the next few weeks. However, Storm has been refuting talk of him leaving his tag team championship partner Justin Credible and the rest of the ECW crew behind on his official website, Stormwrestling.com:
¿All of the rumors you have heard and read about me giving notice and quitting ECW are FALSE! The news of me signing a 30-day contract however, is true. What happens after those 30 days is undetermined. I am very happy in ECW but I intend to look at all my options before committing to any long-term arrangement. I figure I owe that to my family and myself. ¿
In the last twelve months, Storm has seen his status elevated towards the top of the company. He¿s earned several major singles victory, including a clean pin over Jerry Lynn on pay per view, and dominated the tag team title pictures with Justin Credible as ¿The Impact Players.¿ He certainly did not indicate in the statement printed above that he is staying with ECW, rather, he confirmed that he is in a position to leave but is unsure of his future. Should ECW lose him, it will be a big blow, as he is a well-established, up-and-comer in the company.


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Angela Lee Chen
210 Martine Ave,
White Plains NY 10601
(914) 831-5354
My approach is always holistic. Mind and body are not separate: emotions often manifest through the body, while physical maladies can affect our mental outlook. In order to maximize wellness, I work with three basic principles of balance, circulation and conservation. Acupuncture is especially effective for muscle tension, connective tissue strains, joint pains, chronic conditions such as digestive issues, gynecological/fertility issues, respiratory system issues, skin conditions, seasonal allergies, as well as all the myriad effects stress and anxiety can produce.
Treatment is based on a holistic diagnosis that takes into account all symptoms, life circumstances, and appearance (tired, wired, stressed, at peace, etc.) As a result, many times patients come in looking to fix one problem and discover that other problems can be treated simultaneously because they are related.
After the needles are removed, I often follow up with a few minutes of either medical massage or relaxation therapy, depending on the condition. After a treatment, it is recommended that you allow the body to rest.
Call or Email Angela Lee Chen for a free phone consultation now - (914) 831-5354


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You can find the recipe here.
Remember: It's illegal to keep tomatoes in the fridge. They don't like it and will go all fluffy and flavourless. Because this recipe is so simple you need to use really good, firm, red, fresh little tomatoes. We get lovely organic ones dropped on our doorstep courtesy of Riverford every week. The bread is important too - I used a delicious potato and rosemary loaf from Gail's.


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With the Input Panel, you can use handwriting in any application. This section introduces you to the basics of opening the Input Panel and switching between modes.
One way to open the Input Panel is to make three or more quick strokes across the screen with your pen, but without actually touching the screen, as shown in Figure 8.1. This is called the Open Input Panel gesture. The strokes can be made in any direction, not just horizontally. The strokes can be relatively small, but you may want to practice the gesture to get a feel for what works. The strokes should overlap.


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At long last we've arrived at the Northampton semi-finals, and what a fun ride it has been so far! Up on the chopping block today is our wildcard Mimmo's and Sam's Pizzeria, both in the heart of downtown Northampton. Mimmo's has won two rounds already to get here, beating both Roberto's and Hungry Ghost Bread and definitely exceeding our expectations, to prove itself as one of the go-to pizza joints in Noho. Sam's, being the number 3 seed starting off, has had a much easier ride, so far only going up against and beating Big Y. What Mimmo's mostly has going for it is its wonderful crust, whereas Sams' crust was not an instant hit with all of us the one time we saw it, so it's going to be an interesting challenge.
Here are the standings so far.
Sam's Pizzeria & Cafe
Mimmo's Pizza
The Pizza
I knew I was going to regret it, and I did regret it, but I decided to go with eggplant pizzas again. While I love eggplant pizza (especially breaded and fried), the last time we did it the shops treated the eggplant so differently that it was almost hard to compare pizzas. I thought that might have been a fluke so I tried again and to my dismay Mimmo's and Sam's treat their eggplant pizzas even more differently than Pizza Amore and Pinocchio's did. So this will probably be the last time we do eggplant, but I have to admit, I do love me some eggplant pizza.
Aesthetically speaking, the Sam's pizza is really fun to look at. You can tell they took great care in how they arranged the toppings. And while we don't have a looks category, the Sam's pizza would win hands down if we did! On the more negative side, I ordered a simple eggplant pizza but they gave us something called "eggplant parm" instead which includes ricotta cheese and extra dollops of sauce. And while I do appreciate the extras, I prefer getting what I ordered. Now, on to the meat and potatoes of this review.
The Crust
Mimmo's was having an off day and apparently some people called out of work, leaving one poor soul to do everything. With that said, the crust was as chewy and light as we've come to expect, with seasoning just right. I've found them to have excellent consistency with their cook times, every pizza seems to come out cooked just right.
The Sam's crust was a little more troubled. It seemed to leave a bit of a dry taste in the mouth and was denser, maybe even a little chalky tasting, and just didn't have the chew we were looking for. Looking back at the last time we had Sam's the crust looked a little lighter then. I wonder if the pizza was just a tad overcooked this time around? It's hard to say, but the crust just wasn't quite where it needed to be.
Winner: Mimmo's Pizza
|Mimmo's Pizza
|Sam's Pizzeria
The Toppings
OK here is where the things left the rails for me. When I bit into Sams' eggplant parm pizza my taste buds were in heaven. Seriously I really do love breaded and fried eggplant. And, like Pinocchio's before them, they do their eggplant justice. The eggplant on the Mimmo's pizza, however, might as well not have existed. It was sparse, crunchy, and thin, and didn't really add anything of value to the pizza. We weren't all smitten by the toppings on the Sam's pizza though, some were overwhelmed by the sheer quantity of the toppings and were turned off by the breaded/fried texture of the eggplant.
Winner: Sam's Pizzeria & Cafe
|Mimmo's Pizza
|Sam's Pizzeria
The Flavor
There were some mixed feelings determining best flavor and it ended up being a toss-up. I found it hard to differentiate flavor from toppings this time around. And in the end it came down to preference.
Winner: Tie
|Mimmo's Pizza
|Sam's Pizzeria
Final Thoughts
We've now found ourselves in a tiebreaker situation! Our rules dictate that if we're tied on categories, then the winner is the one with more total votes. In this case the winner is Mimmo's Pizza with a vote count of 7 to 5!
OK so let's talk about this one a little. After doing this twice it is now clear to me that there isn't a middle ground with eggplant. Either you can do it or you can't. And if you want good eggplant pizza in Northampton then you want to go with either Sam's or Pizza Amore, no question about it (there are probably more good ones, though I haven't tried them yet). Unfortunately we can't just stop at the toppings, since our job is to compare the whole pizza. In this case, the crust on the Mimmo's pie clearly outshone the Sam's crust. And you might be thinking that crust isn't that big a deal, especially when the toppings are great, but let me tell you, crust makes a huge difference (at least to us). The flavor of the two pies wasn't all that different, so in the end the crust ended up being the tiebreaker.
We have our first Northampton finalist, Mimmo's Pizza!
|Mimmo's Pizza
|Sam's Pizzeria
Winner: Mimmo's Pizza


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Name: Kevin Hagarty
City of residence: O'Fallon
Age: 47
Family status: Married
Education: Bachelor of arts in criminal justice and minor in psychology from McKendree College, 1990.
Occupation: 20th Judicial Circuit, supervisor/probation officer
Political party: Independent
Office sought: Alderman O'Fallon Ward 3
Previously held office: Alderman O'Fallon Ward 3, 2011-present
What qualifies you for this position?
"I believe that I have demonstrated over the last four years my willingness to be available to the citizens of Ward 3. One of the ways that I have done this is by holding Town Hall meetings every six months so that citizens can ask questions, bring up problems and be made aware of what is going to occur in the ward and the city. I have worked with others on this council to have several projects completed and new ones planned that will improve the storm water drainage in our ward."
What is the top issue in your race, and how would you address it?
"Preserving and improving the services and infrastructure of our city. I will work to see that they get the attention they need and that they are adequately financed. I will put more emphasis on infrastructure, many of which have been ignored for years. An example of this is keeping the plans moving forward that we have established for improving the streets and drainage on the Presidential and surrounding streets. Since the video gaming was passed by the citizens in November 2014 and by this city council in February 2015, I will work with this city council to allocate the 5 percent revenue that the city will receive from each machine to use it for infrastructure."


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My FIL just celebrated his 61st birthday and we brought him out to try the food at Le Chasseur. This restaurant is located at North Bridge Road (opp Central). Here are our orders:
Claypot Chicken Rice
Stewed Beef
Stewed Peanut
Sambal Eggplant
Kai Lan
Preserved Radish Omelette
Butter Oatmeal Beancurd
Barbequed Cuttlefish
Crispy Pork Knuckle
Tau Suan
One of the happiest thing to see is when I witness how much my 3 darlings adore this one man. Probably he is one man my ladies would love and I won't feel jealous.
My FIL is a man with few words (typical older generation fathers). But he is a man that loves his family. Probably because my own Dad is a man who hardly spends time with us when we were young, I quite enjoy the times when I meet my FIL, usually over meal times. His unique humour is entertaining. His joy when he sees his 2 granddaughters is captivating. His love for his only daughter (Kless) is contagious.
I am glad to have known my FIL or to be part of his family. Happy birthday Father!


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Happy Tuesday! It's been a week since my last post, partly because of traveling for work and laziness, partly because of lack of inspiration, but now I'm ready to jump back in here and, with the benefit of some time to reflect, recap my Whole30.
But before we do jump back in, let's talk about a couple of exciting things coming up!
1. Kyle comes home tomorrow! Well, it's only a two-week leave, but I'm so excited to spend the next two weeks together at home. He hasn't been home since February, so it's a long overdue reunion and I can't wait to see him!
2. It's May! We're still experiencing some April showers here, but I'm hoping that's going to turn around soon and we start getting the warm spring weather I've been pining for. My new favorite thing to do is sit out on my back patio and read in the afternoons after work, and I'd like to do it every day as opposed to once every other week.
3. I not-so-spontaneously signed Kyle and I up for a 5K today. And it's on Saturday. And I haven't run consistently in a while. It's gonna be slow. But it's called Cinco de Miles and there's a mariachi band, so I mean come on.
4. The school year is winding down! For those of us in college sports, that means two months of regular working hours, and hopefully vacations. It's the most wonderful time of the year... #SIDproblems
OK, now onto my Whole30 experience!
Confession time: The reintroduction phase of my Whole30 did not go to plan. I was aiming for the slow roll they suggest in the book, reintroducing one food group at a time every couple of days to see how it affects your body. That went out the window by 9:30 a.m. on Day 31.
I had every intention of following that plan. And I should have been prepared given my last post about staying healthy while traveling. But I quickly found out there's a difference between staying healthy while traveling and staying Whole30-compliant while traveling in the rural American South.
Long story short, I had a spinach and egg breakfast souffle from Panera as my first post-Whole30 meal. If you're unaware, all of the breakfast items at Panera contain bread, dairy, or both. My other options were extremely limited.
Still, even though I did not go through the reintroduction process as I'd hoped, I believe I learned a whole lot from the experience. In fact, I think it was incredibly positive, and I'm excited to put what I learned into practice going forward.
I found out I felt physically better than I have in months.
As I've noted before, I never particularly found the Whole30 to be too challenging for me. I think I bypassed almost every stage they warn you about at the beginning of the process, and once I got used to feeding myself differently, it became almost second nature. It helped immensely that I was feeling so fantastic throughout the entirety of the Whole30. I was no longer feeling bloated, my skin problems had subsided and my energy levels were higher. I didn't notice a whole lot of difference in my sleep, but probably because I already sleep pretty well. Probably too well. I still need about nine hours of sleep to function, but I wasn't crashing during the day like I had been.
I found out I was extremely anxious about reintroducing the foods I'd cut out.
I like to say that my three favorite food groups are cheese, bread and wine, but once the Whole30 was over, I was extremely trepidatious about putting them back into my diet. Probably because I felt so good. The morning that screwed my reintroduction plans, I drove for a 30 minutes around Rome, Georgia, looking for some place that looked healthier than Panera, but to no avail. I felt so guilty eating that souffle, but I managed to keep the rest of the day fairly compliant.
I found out I really love Lara bars.
Which is a problem for my wallet.
I found out I like kombucha, too.
Same, re: wallet.
I found out I prefer eating clean.
I didn't eat terribly before I started the Whole30, which probably made the transition easier, but there was still the occasional junk food that made its way into my system. Once all of that had flushed out and I was feeling great, I found that the foods I was making and eating, for the most part, became more appealing to me than a greasy restaurant option or something processed. It helped that I found some really great recipes that were so tasty they didn't feel like they were restrictive in any way.
I found out I probably have a gluten sensitivity.
I don't know this for sure because my reintroduction was foiled, but given what I know about what gluten can do to you, I am about 90 percent positive it is the culprit behind the itchy patches of skin I've been experiencing for years. Two days after I ate my first gluten-bearing meal, my wrist broke out into its usual itchy, bumpy rash, which had mostly disappeared during Whole30. It also could have been the aloe vera I'd rubbed into my arm because of the sunburn I'd also gotten that day, but I'm not thinking it's likely. Will I give up gluten completely? Probably (definitely) not, but I do believe I'll be limiting it now that I know there's probably a good reason why my skin has been so disagreeable for the past several years.
I found out I'm probably not overly sensitive to much else.
Aside from the skin thing, I've maintained a pretty steady physical state since the end of my Whole30. I've eaten mostly healthy/whole since Day 30, which I'm sure has helped, but I haven't experienced any other adverse physical affects when I have eaten non-Whole30-compliant foods. I feel like I will probably be paying more attention to how often I'm eating gluten and dairy, but thankfully I don't think I need to completely eliminate anything from my diet for good.
I found out I can do hard things.
I may have known this one already, but it's nice to be reinforced. Even if it felt easy, there's a lot of effort involved in avoiding all the food groups that Whole30 cuts out and then trying to explain it to people when they ask about it. That part of the process shouldn't be ignored.
All in all, the Whole30 was an incredible experience for me, and it set the stage for the future. With the end of the Whole30 came the start of the Tone It Up Bikini Series, which is now in its second week, and I'm feeling strong after staying on top of my workouts and nutrition through the first week. Whole30 really helped transition into this nutrition and fitness challenge, so I'm excited to see if I can slay these next seven weeks like I did the 30 days I was on Whole30.
Have you done Whole30? What was your experience?
Do you have food sensitivities?
What are you looking forward to in May?


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Check Out This Beautiful Bride With Black Wedding Gown- Ladies, Would You Rock This Wedding Dress?(photos)
Would You Rock This Wedding Dress?
When most women picture their big day, they 'll see themselves walking down the aisle in a beautiful white dress. However, this bride chose to wear black to her wedding and she surprisingly looks stunning. There are plenty occasions to wear black, why choose your wedding day? Would you wear black to your wedding? See more photos below…
Facebook Comments:


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New Jersey
Whooty Who
How can you possibly think that's an appropriate outfit to go out in public? It's barely appropriate for a dominatrix. Ugh, I honestly hope Dexter is behind that plastic curtain with a room set up for you.
New Jersey
One Love
Don't worry brother, you may have a hole in your heart but you've stolen mine.
New Jersey
WWIB: Skin To Win
Not sure who created this sneak peek look on some of these clothes but they clearly didn't think it all the way through. Clearly nobody wins here but we can still try to figure out "Who Wears it Better?"
Iowa & New Jersey
They're Grrrrrrreat!
Okie dokie, I guess it's appropriate you're in the breakfast aisle because you just woke me up.
New Jersey


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